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Tobin Spread


Shared By : OXCHASE611

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 39 / 783

Average Rating

79

Based upon 9 vote(s)

 

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Description

Shock Training: Core lifting and HIIT Training
 
Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Incline Bench Press 1 sec 12 4 Progress Chart

Back

 Incline Bench Pull 90 sec 12 4 Progress Chart

Chest

 Barbell Decline Bench Press 1 sec 12 4 Progress Chart

Back

 Barbell Reverse Grip Bent Over Row 90 sec 12 4 Progress Chart

Chest

 Dumbbell Fly 1 sec 12 4 Progress Chart

Back

 Hypertension Back Fly 90 sec 12 4 Progress Chart

Chest

 "T" Push Up 1 sec 20 4 Progress Chart

Back

 Superman 60 sec N/A 4 Progress Chart

Cardio

 H.I.I.T. 20 sec 30 4 Progress Chart
Tuesday Legs and Core
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 1 sec 12 4 Progress Chart

Abs

 Hanging Leg Raise 90 sec 12 4 Progress Chart

Upper Legs

 Barbell Lunge 1 sec 12 4 Progress Chart

Abs

 Side Jackknife 90 sec 12 4 Progress Chart

Upper Legs

 Lying Leg Curls 1 sec 20 4 Progress Chart

Abs

 Street Sweeper 60 sec 20 4 Progress Chart

Upper Legs

 Leg Extensions 1 sec 20 4 Progress Chart

Abs

 Russian Twist 60 sec 25 4 Progress Chart

Cardio

 H.I.I.T. 20 sec 30 4 Progress Chart
Wednesday Shoulders and Chest
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Clean and Jerk 1 sec 12 4 Progress Chart

Shoulders

 Dumbbell Arnold Press 90 sec 12 4 Progress Chart

Shoulders

 Dumbbell Cuban Press 1 sec 10 3 Progress Chart

Shoulders

 Dumbbell Front Raise 1 sec 10 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

 Barbell Shrug 1 sec 20 4 Progress Chart

Shoulders

 Cable Rope Rear Delt Row 60 sec 20 4 Progress Chart

Chest

 Cable Cross Over 1 sec 12 4 Progress Chart

Chest

 Low Cable Crossover 1 sec 12 4 Progress Chart

Chest

 Push Up 60 sec 25 4 Progress Chart

Cardio

 H.I.I.T. 20 sec 30 4 Progress Chart
Thursday Plyo Legs and Core
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Plyometrics 20 sec 30 4 Progress Chart

Cardio

 H.I.I.T. 20 sec 30 4 Progress Chart

Abs

 Air Bike 10 sec 25 4 Progress Chart

Abs

 Alternate Heel Touchers 10 sec 25 4 Progress Chart

Abs

 Leg Pull-In 10 sec 25 4 Progress Chart

Abs

 Leg Raise 10 sec 25 4 Progress Chart

Abs

 Scissor Kick 10 sec 25 4 Progress Chart

Abs

 Side Bridge 10 sec N/A 4 Progress Chart

Abs

 Side Jackknife 10 sec 25 4 Progress Chart
Friday Womancatcher Friday
Muscle Exercise Name Timer Reps Sets Track

Biceps

 "21s" 10 sec 21 4 Progress Chart

Triceps

 EZ Bar Incline Triceps Extension 60 sec 12 4 Progress Chart

Biceps

 Alternate Incline Dumbbell Curl 10 sec 12 4 Progress Chart

Triceps

 Tricep Dumbbell Kickback 60 sec 12 4 Progress Chart

Biceps

 Alternate Hammer Curl 10 sec 12 4 Progress Chart

Triceps

 Cable Standing Triceps Extension 60 sec 12 4 Progress Chart

Biceps

 Cable Standing One Arm Bicep Curl 10 sec 12 4 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 12 4 Progress Chart

Triceps

 Dip 10 sec 15 4 Progress Chart

Back

 Pullups 60 sec 15 4 Progress Chart
Saturday Cardio and Core
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart

Abs

 Street Sweeper 10 sec 12 3 Progress Chart

Abs

 Ab Crunch Machine 10 sec 25 3 Progress Chart

Abs

 Bent Knee Hip Raise 10 sec 15 3 Progress Chart

Abs

 Cable Crunch 10 sec 25 3 Progress Chart

Abs

 Exercise Ball Pull-in 10 sec 25 3 Progress Chart

Abs

 Hanging Leg Raise 10 sec 15 3 Progress Chart

Abs

 Knee Hip Raise On Parallel Bars 10 sec 15 3 Progress Chart

Abs

 Side Jackknife 10 sec 25 3 Progress Chart

Abs

 Russian Twist 10 sec 50 3 Progress Chart
Sunday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Swimming 60 min N/A N/A Progress Chart
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