| WORKOUT 1 – LEGS 1 |
|
| EXERCISE |
REPS |
SETS |
REST |
| BARBELL SQUATS |
10-12 |
4 |
60 |
| WALKING LUNGES |
10 |
3 |
60 |
| GLUTE KICKBACKS 1 or 2 |
12-15 |
3 |
45 |
| ADDUCTOR |
20 |
4 |
45 |
| 1A: AB WHEEL |
MAX |
4 |
0 |
| 1B: CRUNCH |
MAX |
4 |
30 |
| WORKOUT 2 – UPPER – PUSH DAY |
|
| EXERCISE |
REPS |
SETS |
REST |
| DB CHEST PRESS |
10-12 |
4 |
60 |
| PUSHUPS |
MAX |
3 |
60 |
| PEC DECK FLY |
12-15 |
4 |
45 |
| SEATED DB PRESS |
10-12 |
4 |
45 |
| 1A: DB LATERAL RAISE |
10-12 |
3 |
0 |
| 1B: DB FRONT RAISE |
10-12 |
3 |
45 |
| CABLE STRAIGHT BAR PUSHDOWN |
12-15 |
4 |
45 |
| WORKOUT 3 – LEGS 2 |
|
| EXERCISE |
REPS |
SETS |
REST |
| HACK SQUAT |
10-12 |
4 |
60 |
| LEG PRESS 1 or 2 |
12-15 |
4 |
60 |
| WEIGHTED STEP UPS |
10 |
3 |
45 |
| CALVES 1 or 2 or 3 or 4 |
30 |
3 |
45 |
| ABDUCTOR |
20 |
4 |
45 |
| DEADBUGS |
MAX |
4 |
30 |
| WORKOUT 4 – UPPER 2 PULL DAY |
|
| EXERCISE |
REPS |
SETS |
REST |
| ASSISTED WIDEGRIP PULLUP |
8-10 |
3 |
60 |
| WIDE GRIP LAT PULLDOWN |
12-15 |
4 |
60 |
| PLATE MACHINE ROW |
12-15 |
4 |
45 |
| FACEPULL |
12-15 |
4 |
45 |
| 1A: SEATED DB CURL |
10-12 |
4 |
0 |
| 1B: SEATED HAMMER CURL |
10-12 |
4 |
45 |
| WORKOUT 5 – FUNCTIONAL DAY |
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| Choose one of the options from the functional day training or choose one from the book 😊 |
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