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High Intensity Calisthenics and Weight Combined Training Program*
AUDIO TIP
General
Advanced
Body
Plan Details
The High Intensity Calisthenics and Weight Combined Training Program* routine by jeffrey_redding is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
The routine is designed to maximize body fat loss while utilizing weight training and long duration reps with advanced calisthenics to also produce high yield lean muscle mass
Routine detail
Mon
Legs
Est. 68 min
13 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
Chest
Est. 55 min
12 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Crunch
4 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Decline Push Up
2 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Narrow Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Crunch
2 Sets x 15 Reps
Side Crunches
2 Sets x 15 Reps
Wed
Back
Est. 45 min
12 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Crunch
2 Sets x 15 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Thu
Legs
Est. 69 min
14 exercises
Elliptical Training
1 Set
Bodyweight Walking Lunge
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Fri
Shoulder/Abs
Est. 74 min
15 exercises
Elliptical Training
1 Set
Push-Up
4 Sets x 20 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Flutter Kicks (Duration)
3 Sets
Crunch Holds
3 Sets
Side Crunches
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Sat
Biceps/Triceps
Est. 66 min
12 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Muscle-Up
3 Sets x 5 Reps
Any
Overall body weight training
Est. 82 min
14 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Crunch
3 Sets x 33 Reps
Push-Up
3 Sets x 20 Reps
Muscle-Up
3 Sets x 5 Reps
Crunch
3 Sets x 30 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Flutter Kicks (Duration)
3 Sets
Crunch Holds
3 Sets
