Taylor's Power and Strength w/ Push-up + Sit-up Improvment
General
Intermediate
Barbell
Plan Details
The Taylor's Power and Strength w/ Push-up + Sit-up Improvment routine by Treasley is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weight Days: Perform sets to failure or 6 sets x 8 reps Weighted Abs: Decline Weighted (plates behind head) Weighted leg lifts Toe Touch Crunches Superman Back Bows Barbell Side bends Endurance Abs: Full leg lifts (knees to chest) Oblique Abs (elbows to knees) V-Ups Hip Raise/kip Plank Side Planks
Routine detail
Day 1
Chest/Back/Abs
Est. 82 min
7 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Fly
6 Sets x 8 Reps
Kettlebell Alternating Floor Press
6 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Back Hyperextension
6 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Day 2
Push-Up/Sit-Up Improvement
Est. 23 min
4 exercises
Weighted Pushups
3 Sets x 8 Reps
Ball pushup (2 balls)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Single Ball Push-up
3 Sets x 8 Reps
Day 3
Shoulder/Arms
Est. 107 min
9 exercises
Dumbbell One-Arm Lateral Raise
6 Sets x 8 Reps
Barbell Front Raise
6 Sets x 8 Reps
Barbell High Front Raise
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Incline Curl
6 Sets x 8 Reps
Barbell Reverse Curl
6 Sets x 8 Reps
Barbell Reverse Grip Tricep Extension
6 Sets x 8 Reps
Barbell Tricep Extension
6 Sets x 8 Reps
Barbell Overhead Tricep Extension
6 Sets x 8 Reps
Day 4
Push-Up/Sit-Up Improvement
Est. 23 min
4 exercises
Weighted Pushups
3 Sets x 8 Reps
Single Ball Push-up
3 Sets x 8 Reps
Ball pushup (2 balls)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Day 5
Legs/Abs
Est. 31 min
5 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 6
Back + Cables
Est. 89 min
8 exercises
Straight-Arm Pulldown
6 Sets x 8 Reps
Back Hyperextension
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Machine Lat Pulldown
6 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Cable Tricep Kickback
6 Sets x 8 Reps
