Zach and Adams Spring Training 1.2 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Zach and Adams Spring Training 1.2

Shared By : zachattack83

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 17 / 491

Average Rating

Based upon 4 vote(s)

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Description

Cutting fat, building endurance.

This workout has a few specific exercises to it. (you may or may not have the equipment for it)

I will be adding more days to it. Keep your eyes open.

Training for Tough Mudder, so we have a tough mudder "any day" in here as well.

Please write a review if you have an suggestions.

Saturday

Chest & Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Upper Legs		Good Mornings	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Lat Raise Shrug	60 sec	8	3

ANY	580, TT, SJ, Sprints, JR

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		580m run	1 sec	8	5
Shoulders		Tire Throw	1 sec	15	5
Upper Legs		Star Jumpers	1 sec	15	5
Upper Legs		Sprints	1 sec	8	5
Cardio		Jump Rope	60 sec	100	5

ANY

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	10 sec	25	4
Abs		Air Bike	10 sec	25	4
Abs		Hanging Leg Raise	10 sec	25	4
Abs		Decline Crunch	10 sec	25	4
Abs		Alternate Heel Touchers	10 sec	25	4
Abs		Seated Flat Bench Leg Pull-In	10 sec	25	4
Abs		Planks	10 sec	40	4
Abs		Side Planks	10 sec	40	4
Abs		Stiff Legs	30 sec	40	4

ANY	B2PU, Sprints, KBSW, SDL, RD

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Burpee to Pull Up	1 sec	10	5
Upper Legs		Sprints	1 sec	6	5
Shoulders		Kettlebell Swing	1 sec	30	5
Upper Legs		Sumo Deadlift	1 sec	15	5
Triceps		Ring Dips	120 sec	15	5

ANY	RPU, DWL, KSHP, DBC, PKP

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Ring Pull Up	1 sec	15	5
Upper Legs		Dumbbell Walking Lunges	1 sec	20	5
Shoulders		Kettlebell Sumo High Press	1 sec	20	5
Biceps		Dumbbell Biceps Curl Squat	1 sec	20	5
Chest		Plyo Kettlebell Pushups	120 sec	20	5

ANY	Switch, BxJ, DPU, IC, SJ

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pull Up Bar Switch	1 sec	10	5
Lower Legs		Box Jumps	1 sec	25	5
Triceps		Diamond Push Ups on Ball	1 sec	15	5
Upper Legs		Iron Cross	1 sec	20	5
Upper Legs		Star Jumpers	120 sec	20	5

ANY	TF, Sprint, TJ, SCT, ELPU

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Tire Flip	1 sec	4	5
Cardio		Running	1 min	N/A	N/A
Lower Legs		Tire Jumps	1 sec	20	5
Upper Legs		Squat Clean Thrust	1 sec	15	5
Chest		Elevated Log Push Ups	120 sec	15	5

ANY	Tough Mudder

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	15 min	N/A	N/A
Chest		TM Push Up	15 sec	20	1
Shoulders		One Arm Kettlebell Snatch	15 sec	20	1
Glutes		Scissor Kick	15 sec	20	1
Back		Bent Over Two-Dumbbell Row	15 sec	20	1
Upper Legs		Dumbbell Side Lunge	15 sec	20	1
Chest		Push Up Plus Row	15 sec	20	1
Upper Legs		Lunge and Twist	15 sec	20	1
Shoulders		TM Squat to Shoulder Press	15 sec	20	1
Chest		Push Up with Feet On An Exercise Ball	15 sec	20	1
Upper Legs		Mountain Climbers	15 sec	20	1
Back		Pullups	15 sec	20	1
Abs		Planks	15 sec	1	1
Abs		Side Planks	15 sec	1	1
Triceps		Angelina Jolie	15 sec	20	1
Upper Legs		Tough Squat	120 sec	20	1

ANY

Treadmill

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A

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