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Poseidon's Journey

msgsned

Jul 18th 2018

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Poseidon's Journey

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

https://monkmodebox.com/membership-area

Upper Body - Strength 8 exercises, 46 mins

		0x0 reps	rest: 15s
		5x3 reps	rest: 60s
		4x7 reps	rest: 60s
		4x8 reps	rest: 60s
		4x6 reps	rest: 60s
		3x10 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Lower Body - Hypertrophy 8 exercises, 54 mins

		0x0 reps	rest: 15s
		4x12 reps	rest: 60s
		4x12 reps	rest: 60s
		2x40 reps	rest: 60s
		4x12 reps	rest: 60s
		3x15 reps	rest: 60s
		3x15 reps	rest: 60s
		4x15 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

Push - Power 8 exercises, 42 mins

		0x0 reps	rest: 15s
		3x6 reps	rest: 60s
		1x reps	rest: 60s
		3x8 reps	rest: 60s
		3x10 reps	rest: 60s
		4x5 reps	rest: 60s
		3x12 reps	rest: 60s
		4x15 reps	rest: 60s

Pull - Strength 6 exercises, 34 mins

		0x0 reps	rest: 15s
		4x3 reps	rest: 60s
		4x8 reps	rest: 60s
		4x6 reps	rest: 60s
		3x10 reps	rest: 60s
		4x8 reps	rest: 60s

Legs - Hypertrophy 7 exercises, 48 mins

		0x0 reps	rest: 15s
		4x10 reps	rest: 60s
		4x12 reps	rest: 60s
		2x40 reps	rest: 60s
		4x15 reps	rest: 60s
		3x20 reps	rest: 60s
		4x15 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

Upper Body - Power 8 exercises, 43 mins

		0x0 reps	rest: 15s
		4x6 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s

Lower Body - Strength 7 exercises, 39 mins

		0x0 reps	rest: 15s
		3x5 reps	rest: 60s
		4x6 reps	rest: 60s
		3x16 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		4x10 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

Push - Hypertrophy 10 exercises, 47 mins

		0x0 reps	rest: 15s
		4x12 reps	rest: 60s
		4x12 reps	rest: 60s
		2x15 reps	rest: 60s
		4x12 reps	rest: 60s
		2x15 reps	rest: 60s
		1x15 reps	rest: 0s
		1x15 reps	rest: 0s
		1x15 reps	rest: 0s
		3x8 reps	rest: 60s

Pull - Power 7 exercises, 35 mins

		0x0 reps	rest: 15s
		3x6 reps	rest: 60s
		1x reps	rest: 60s
		4x8 reps	rest: 60s
		3x10 reps	rest: 60s
		2x15 reps	rest: 60s
		4x12 reps	rest: 60s

Lower Body - Strength 7 exercises, 37 mins

		0x0 reps	rest: 15s
		5x3 reps	rest: 60s
		4x6 reps	rest: 60s
		2x16 reps	rest: 60s
		3x8 reps	rest: 60s
		2x8 reps	rest: 60s
		4x8 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

Upper Body - Hypertrophy 9 exercises, 54 mins

		0x0 reps	rest: 15s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x12 reps	rest: 60s
		3x12 reps	rest: 60s
		2x15 reps	rest: 60s
		2x15 reps	rest: 60s
		3x15 reps	rest: 60s
		3x15 reps	rest: 60s

Lower Body - Power 7 exercises, 34 mins

		0x0 reps	rest: 15s
		6x4 reps	rest: 60s
		1x6 reps	rest: 60s
		1x reps	rest: 60s
		3x8 reps	rest: 60s
		3x10 reps	rest: 60s
		4x10 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

Push - Strength 6 exercises, 30 mins

		0x0 reps	rest: 15s
		6x3 reps	rest: 60s
		3x5 reps	rest: 60s
		3x8 reps	rest: 60s
		2x10 reps	rest: 60s
		2x12 reps	rest: 60s

Pull - Hypertrophy 8 exercises, 47 mins

		0x0 reps	rest: 15s
		4x10 reps	rest: 60s
		4x12 reps	rest: 60s
		3x15 reps	rest: 60s
		2x20 reps	rest: 60s
		2x20 reps	rest: 60s
		4x12 reps	rest: 60s
		2x15 reps	rest: 60s

Lower Body - Power 8 exercises, 38 mins

		0x0 reps	rest: 15s
		1x6 reps	rest: 60s
		1x reps	rest: 60s
		6x4 reps	rest: 60s
		2x20 reps	rest: 60s
		2x10 reps	rest: 60s
		2x12 reps	rest: 60s
		4x15 reps	rest: 60s

Rest/cardio 0 exercises, 0 min

Upper Body - Taper Down Weights/Reps On Last Set 7 exercises, 29 mins

		0x0 reps	rest: 15s
		3x9 reps	rest: 60s
		2x8 reps	rest: 60s
		2x7 reps	rest: 60s
		2x12 reps	rest: 60s
		2x12 reps	rest: 60s
		2x12 reps	rest: 60s

Lower Body - Taper Down Weights/Reps On Last Set 6 exercises, 22 mins

		0x0 reps	rest: 15s
		2x9 reps	rest: 60s
		1x9 reps	rest: 60s
		2x8 reps	rest: 60s
		2x12 reps	rest: 60s
		2x10 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

Push - Taper Down Weights/Reps On Last Set 7 exercises, 29 mins

		0x0 reps	rest: 15s
		2x10 reps	rest: 60s
		2x10 reps	rest: 60s
		2x12 reps	rest: 60s
		2x15 reps	rest: 60s
		2x12 reps	rest: 60s
		2x15 reps	rest: 60s

Pull - Taper Down Weights/Reps On Last Set 8 exercises, 31 mins

		2x8 reps	rest: 60s
		2x10 reps	rest: 60s
		2x12 reps	rest: 60s
		0x0 reps	rest: 15s
		1x15 reps	rest: 60s
		1x15 reps	rest: 60s
		2x12 reps	rest: 60s
		2x15 reps	rest: 60s

Legs - Taper Down Weights/Reps On Last Set 7 exercises, 28 mins

		0x0 reps	rest: 15s
		2x10 reps	rest: 60s
		2x10 reps	rest: 60s
		1x20 reps	rest: 60s
		2x12 reps	rest: 60s
		2x12 reps	rest: 60s
		2x15 reps	rest: 60s

REST DAY - You earned it, Bro!! 0 exercises, 0 min

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