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Designed to help a 30 yr old male gain on bench and deadlift but also cut fat around his midsection.
Treadmill Running
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1x0 reps |
rest: 5s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Walking Lunges
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Tabata on Treadmill
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1x0 reps |
rest: 10s
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Barbell Bench Press
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3x20 reps |
rest: 0s
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Dumbbell Fly
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3x20 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 0s
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Dumbbell Front Raise
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3x20 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x20 reps |
rest: 0s
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Cable Rope Face Pull
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3x20 reps |
rest: 60s
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Machine Assisted Pull Up
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3x10 reps |
rest: 0s
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Push Up
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3x15 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 5s
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Burpee
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1x10 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 5s
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Burpee
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1x10 reps |
rest: 60s
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Thigh Adductor
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2x25 reps |
rest: 30s
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Thigh Abductor
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2x25 reps |
rest: 30s
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Dumbbell Walking Lunges
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4x12 reps |
rest: 0s
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Dumbbell Step Up Single Leg Balance with Bicep Curl
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4x12 reps |
rest: 0s
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Kettlebell Alternating Renegade Row
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4x12 reps |
rest: 60s
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Leg Extensions
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4x12 reps |
rest: 0s
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Lying Leg Curls
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4x12 reps |
rest: 60s
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Jump Rope via Time
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4x10 reps |
rest: 0s
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Kettlebell One Arm Swing
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4x20 reps |
rest: 0s
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Rowing
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1x0 reps |
rest: 5s
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Barbell Curl
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5x8 reps |
rest: 0s
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Barbell Close Grip Bench Press
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5x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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5x8 reps |
rest: 0s
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Dumbbell Alternate Bent Over Kickback
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5x8 reps |
rest: 60s
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Barbell Preacher Curl
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5x8 reps |
rest: 0s
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Dumbbell Standing Triceps Extension
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5x8 reps |
rest: 60s
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Barbell Standing Military Press
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5x8 reps |
rest: 60s
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Tabata on Treadmill
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1x0 reps |
rest: 5s
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Rowing
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1x0 reps |
rest: 10s
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Weight Plate Decline Crunch
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3x20 reps |
rest: 0s
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Decline Bench Weighted Twist
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3x20 reps |
rest: 0s
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Decline Bench Knee Raise
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3x20 reps |
rest: 0s
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Decline Bench Leg Raise
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3x20 reps |
rest: 0s
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Plank
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4x20 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 5s
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Kettlebell Thruster
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4x10 reps |
rest: 0s
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Kettlebell Alternating Renegade Row
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4x10 reps |
rest: 0s
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Burpee
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4x10 reps |
rest: 60s
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Dumbbell Bent Over Row
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3x10 reps |
rest: 0s
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XYZ flyes
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3x10 reps |
rest: 45s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 45s
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Iso Lateral Wide Pulldown
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4x10 reps |
rest: 0s
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One Arm Iso Lateral Wide Pulldown
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4x15 reps |
rest: 60s
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Machine Assisted Pull Up
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3x10 reps |
rest: 0s
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Machine Assisted Dip
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3x10 reps |
rest: 60s
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Basketball Drills
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1x0 reps |
rest: 15s
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Barbell Stiff-Legged Deadlift
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5x5 reps |
rest: 75s
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Lying Leg Curls
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4x10 reps |
rest: 0s
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Single Leg Curl
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4x15 reps |
rest: 60s
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Leg Press Machine With One Leg
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4x10 reps |
rest: 0s
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Leg Press Machine With Wide Stance
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4x15 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 10s
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Rowing
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1x0 reps |
rest: 5s
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Dumbbell Incline Curl
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5x8 reps |
rest: 0s
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Dumbbell Incline Triceps Extension
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5x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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5x8 reps |
rest: 0s
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Single Bench Dip
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5x15 reps |
rest: 60s
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Barbell Preacher Curl
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5x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 0s
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Dumbbell Front Raise
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3x15 reps |
rest: 45s
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Barbell Up Right Row
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5x8 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 5s
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Crunches
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4x20 reps |
rest: 0s
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Air Bike
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4x20 reps |
rest: 0s
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Leg Raise
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4x20 reps |
rest: 0s
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Bent Knee Hip Raise
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4x20 reps |
rest: 60s
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Medicine Ball Supine Chest Throw
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4x20 reps |
rest: 0s
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Kitty Ball
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4x10 reps |
rest: 0s
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Medicine Ball Supine Two Arm Overhead Throw
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4x20 reps |
rest: 60s
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Tabata on Treadmill
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1x0 reps |
rest: 5s
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Dumbbell Bench Press
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4x10 reps |
rest: 0s
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Dumbbell Fly
|
4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
|
4x10 reps |
rest: 0s
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Dumbbell Incline Fly
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
|
4x10 reps |
rest: 60s
|
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Barbell Deadlift
|
5x5 reps |
rest: 75s
|
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Barbell Bent Over Row
|
4x10 reps |
rest: 60s
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Push Up to Side Plank
|
4x10 reps |
rest: 60s
|
Basketball Drills
|
1x0 reps |
rest: 20s
|
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Thigh Adductor
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2x25 reps |
rest: 30s
|
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Thigh Abductor
|
2x25 reps |
rest: 30s
|
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Leg Extensions
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4x10 reps |
rest: 0s
|
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Leg Extension with One Leg
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4x15 reps |
rest: 60s
|
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Kettlebell One Legged Deadlift
|
4x10 reps |
rest: 0s
|
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Kettlebell One Arm Clean
|
4x10 reps |
rest: 0s
|
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Kettlebell One Arm Push Press
|
4x10 reps |
rest: 60s
|
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Sumo Squats
|
4x10 reps |
rest: 0s
|
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Dumbbell Step Ups
|
4x20 reps |
rest: 60s
|
Elliptical Training
|
1x0 reps |
rest: 10s
|
||
Cable Rope Hammer Curls
|
3x20 reps |
rest: 0s
|
||
Cable Rope Triceps Pushdown
|
3x20 reps |
rest: 60s
|
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Cable Close Grip Curl
|
3x20 reps |
rest: 0s
|
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Cable Triceps Pushdown
|
3x20 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x20 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x10 reps |
rest: 0s
|
||
Dumbbell Alternate Preacher Curl
|
3x15 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x15 reps |
rest: 60s
|
||
Machine Assisted Pull Up
|
3x20 reps |
rest: 0s
|
||
Machine Assisted Dip
|
3x20 reps |
rest: 75s
|
Exercise Ball Crunch
|
3x20 reps |
rest: 0s
|
||
Exercise Ball Oblique Curl
|
3x20 reps |
rest: 0s
|
||
Exercise Ball Leg Lifts
|
3x20 reps |
rest: 0s
|
||
Exercise Ball Hand and Foot Exchange
|
3x20 reps |
rest: 0s
|
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Making Soup
|
4x10 reps |
rest: 60s
|
||
Exercise Ball Plank With Side Kick
|
4x10 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 5s
|
||
Barbell Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Walking Lunges
|
4x10 reps |
rest: 60s
|
||
Dumbbell Bicep Curl
|
4x10 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x10 reps |
rest: 60s
|