Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Strength and endurance. Two weeks to breakup the norm.
After cardio, rest indicates the end of a super set.
- Do each exercise resting only as long as it takes to transition to the next until a rest is specified.
- Repeat each super set the specified number of sets.
Weight used should be a challenge while still completing specified number of sets/ reps with good form.
- Do not sacrifice form for weight.
Routine should take approximately 50-60 minutes.
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Barbell Bench Press
|
5x8 reps |
rest: 20s
|
||
Pull Ups
|
5x8 reps |
rest: 20s
|
||
One Leg Extension
|
5x8 reps |
rest: 20s
|
||
Smith Machine Reverse Calf Raises
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Alternate Seated Dumbbell Curl
|
3x8 reps |
rest: 20s
|
||
Incline Bench Hammer Curl
|
3x8 reps |
rest: 20s
|
||
EZ Bar Close Grip Curl
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x15 reps |
rest: 20s
|
||
Dumbbell Lunges
|
3x8 reps |
rest: 20s
|
||
Full Range Of Motion Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Decline Weighted Twist
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x15 reps |
rest: 20s
|
||
Plate Twist
|
3x8 reps |
rest: 20s
|
||
Crunches
|
3x20 reps |
rest: 20s
|
||
Back Extensions - Hyperextensions
|
3x8 reps |
rest: 60s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Clean Russian Press Squat
|
5x8 reps |
rest: 20s
|
||
Weighted Tricep Dips
|
5x8 reps |
rest: 20s
|
||
Parallel Bar Leg Raise
|
5x8 reps |
rest: 20s
|
||
Standing Biceps Cable Curl
|
5x8 reps |
rest: 20s
|
||
Cable Crunch
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Running
|
1x0 reps |
rest: 60s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Barbell Incline Bench Press
|
5x8 reps |
rest: 20s
|
||
Body Row
|
5x8 reps |
rest: 20s
|
||
Smith Machine Front Squat
|
5x8 reps |
rest: 20s
|
||
Cable Reverse Fly
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Barbell Pullover and Press
|
3x8 reps |
rest: 20s
|
||
Leg Press
|
3x8 reps |
rest: 20s
|
||
One Leg Calf Press on Leg Press
|
3x8 reps |
rest: 20s
|
||
Dumbbell Front Raise
|
3x8 reps |
rest: 20s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x15 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Decline Weighted Twist
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x15 reps |
rest: 20s
|
||
Plate Twist
|
3x8 reps |
rest: 20s
|
||
Crunches
|
3x20 reps |
rest: 20s
|
||
Pull Ups
|
3x8 reps |
rest: 60s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Cable Cross Over
|
5x8 reps |
rest: 20s
|
||
Clean Russian Press Squat
|
5x8 reps |
rest: 20s
|
||
Weighted Tricep Dips
|
5x8 reps |
rest: 20s
|
||
Parallel Bar Leg Raise
|
5x8 reps |
rest: 20s
|
||
Cable Lower Chest Raise
|
5x8 reps |
rest: 20s
|
||
Preacher Curl
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Barbell Bench Press
|
5x8 reps |
rest: 20s
|
||
Pull Ups
|
5x8 reps |
rest: 20s
|
||
Dumbbell Fly
|
5x8 reps |
rest: 20s
|
||
Close Grip Dumbbell Press
|
5x8 reps |
rest: 20s
|
||
Triceps Pushdown - Rope
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Barbell Curl
|
3x8 reps |
rest: 20s
|
||
Barbell Wide Grip Standing Biceps Curl
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x8 reps |
rest: 20s
|
||
Barbell Squat to Shoulder Press
|
3x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Running
|
1x0 reps |
rest: 60s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Barbell Deadlift
|
5x8 reps |
rest: 20s
|
||
Barbell Shoulder Press
|
5x8 reps |
rest: 20s
|
||
Barbell Curl
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Bench Pushups
|
5x8 reps |
rest: 20s
|
||
Dumbbell Fly
|
5x8 reps |
rest: 20s
|
||
One Arm Reverse Grip Dumbbell Press
|
5x8 reps |
rest: 20s
|
||
One Arm Reverse Grip Dumbbell Press
|
5x8 reps |
rest: 20s
|
||
Cable Inner Chest Press
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Hanging Rotated Knee Raise
|
3x8 reps |
rest: 20s
|
||
Leg Pull In
|
3x8 reps |
rest: 20s
|
||
Plate Twist
|
3x8 reps |
rest: 20s
|
||
Push Up
|
3x15 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Clean Russian Press Squat
|
5x8 reps |
rest: 20s
|
||
Close Grip Reverse Lat Pull Down
|
5x8 reps |
rest: 20s
|
||
One Arm Standing Overhead Cable Tricep Extension
|
5x8 reps |
rest: 20s
|
||
One Arm Standing Overhead Cable Tricep Extension
|
5x8 reps |
rest: 20s
|
||
Bicep Curl with Deadlift
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Running
|
1x0 reps |
rest: 60s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Barbell Incline Bench Press
|
5x8 reps |
rest: 20s
|
||
Body Row
|
5x8 reps |
rest: 20s
|
||
Smith Machine Front Squat
|
5x8 reps |
rest: 20s
|
||
Cable Reverse Fly
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Barbell Pullover and Press
|
3x8 reps |
rest: 20s
|
||
Leg Press
|
3x8 reps |
rest: 20s
|
||
One Leg Calf Press on Leg Press
|
3x8 reps |
rest: 20s
|
||
Dumbbell Front Raise
|
3x8 reps |
rest: 20s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x15 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Decline Weighted Twist
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x15 reps |
rest: 20s
|
||
Plate Twist
|
3x8 reps |
rest: 20s
|
||
Crunches
|
3x20 reps |
rest: 20s
|
||
Pull Ups
|
3x8 reps |
rest: 60s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Cable Cross Over
|
5x8 reps |
rest: 20s
|
||
Clean Russian Press Squat
|
5x8 reps |
rest: 20s
|
||
Weighted Tricep Dips
|
5x8 reps |
rest: 20s
|
||
Parallel Bar Leg Raise
|
5x8 reps |
rest: 20s
|
||
Cable Lower Chest Raise
|
5x8 reps |
rest: 20s
|
||
Preacher Curl
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Rest
|
1x1 reps |
rest: 5s
|
||
Barbell Bench Press
|
5x8 reps |
rest: 20s
|
||
Pull Ups
|
5x8 reps |
rest: 20s
|
||
Dumbbell Fly
|
5x8 reps |
rest: 20s
|
||
Close Grip Dumbbell Press
|
5x8 reps |
rest: 20s
|
||
Triceps Pushdown - Rope
|
5x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
||
Barbell Curl
|
3x8 reps |
rest: 20s
|
||
Barbell Wide Grip Standing Biceps Curl
|
3x8 reps |
rest: 20s
|
||
Deep Push Up
|
3x8 reps |
rest: 20s
|
||
Barbell Squat to Shoulder Press
|
3x8 reps |
rest: 20s
|
||
Rest
|
1x1 reps |
rest: 1s
|
Running
|
1x0 reps |
rest: 60s
|