timer
Day A
Day B
Day C
Day D
Exercises
Warm-up Sets
Work Sets
Superset
3-way push-up (set 1: feet elevated, set 2: feet on floor, set 3: hands elevated) & close parallel grip pull-down
2 x 10-20
3 x AMAP
(as many as possible)
Superset
Dumbbell clean and press & elbows wide inverted row
-
3 x AMAP
Superset
Pullup, shoulder width or wider & dumbbell chest press off of floor
1 x 10-20
3 x 10-20
Superset
Dumbell curl & dumbbell kickback
1 x 10-20
3 x 10-16
Superset
Plank & bicycle crunch
3 x 20-30 sec. on planks & 15-20 sec on crunches
Cardio
HIIT (High Intensity Interval Training) Your choice of type
15-20 minutes
Exercises
Warm-up Sets
Work Sets
Superset
Single leg Bulgarian split squat & single leg dumbbell calf raise
2 x 10-20
3 x 10-16
Superset
Box jump & walking lunge
-
3 x 10-16
Superset
Dumbbell farmer's walk & heel raise off of floor
3 lengths of walks & 10-20 reps of raises
Superset
Floor crunch & leg lift off of bench
-
3 x 15-20 each
Cardio
HIIT (High Intensity Interval Training) Your choice of type
15-20 minutes
Exercises
Warm-up Sets
Work Sets
Superset
Incline dumbbell press & two-arm dumbbell row
2 x 10-20
3 x 10-16
Superset
Incline dumbbell fly & one arm dumbbell row
-
3 x 10-16
triset
3-way dumbbell raise: bent-over, side lateral, front raise
-
3 x 10 each angle
Superset
Parallel dip & barbell curl
1 x 10-20
3 x 10-16
Superset
3-way twisted sit-up & Roman chair leg lift
-
3 x 15-20 each
Cardio
HIIT (High Intensity Interval Training) Your choice of type
15-20 minutes
Exercises
Warm-up Sets
Work Sets
Superset
Front squat & Romanian deadlift
2 x 10-20
3 x 10-16
Superset
Unweighted jump squat & reverse lunge
-
3 x 10-16
superset
Seated calf raise & calf jump
-
3 x 10-16
Superset
Russian twist & hanging leg raise
-
3 x 15-20
Cardio
HIIT (High Intensity Interval Training) Your choice of type
15-20 minutes