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Spider-Man Workout

tonybau2

Dec 28th 2018

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Spider-Man Workout

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

HIIT/Cleans 16 exercises, 2 hrs 3 mins

	Treadmill Running	1x0 reps	rest: 10s
		1x0 reps	rest: 3s
		3x20 reps	rest: 60s
		5x12 reps	rest: 60s
	Medicine Ball Overhead Slam	3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Dip	3x0 reps	rest: 60s
		3x10 reps	rest: 60s
	Single-Leg Squat	6x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x20 reps	rest: 60s
	Knee Tuck Jump	3x10 reps	rest: 60s
	Box Jump Multiple Response	3x10 reps	rest: 60s
		3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Boxing	1x0 reps	rest: 10s

HIIT/Deadlifts 16 exercises, 2 hrs 2 mins

	Treadmill Running	1x0 reps	rest: 10s
		1x0 reps	rest: 3s
		3x20 reps	rest: 60s
	Barbell Deadlift	5x15 reps	rest: 60s
	Medicine Ball Overhead Slam	3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Pull-Up	3x0 reps	rest: 60s
		3x10 reps	rest: 60s
	Single-Leg Squat	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Hanging Leg Raise	3x20 reps	rest: 60s
	Knee Tuck Jump	3x10 reps	rest: 60s
	Box Jump Multiple Response	3x10 reps	rest: 60s
		3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Boxing	1x0 reps	rest: 10s

HIIT/Squats 16 exercises, 2 hrs 5 mins

	Treadmill Running	1x0 reps	rest: 10s
		1x0 reps	rest: 3s
		3x20 reps	rest: 60s
	Bodyweight Squat	5x15 reps	rest: 60s
	Medicine Ball Overhead Slam	3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Chin-Up	3x0 reps	rest: 60s
		3x10 reps	rest: 60s
	Single-Leg Squat	6x10 reps	rest: 60s
		3x10 reps	rest: 60s
	V-Up	3x20 reps	rest: 60s
	Knee Tuck Jump	3x10 reps	rest: 60s
	Box Jump Multiple Response	3x10 reps	rest: 60s
		3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Boxing	1x0 reps	rest: 10s

HIIT/Press 16 exercises, 2 hrs 15 mins

	Treadmill Running	1x0 reps	rest: 10s
		1x0 reps	rest: 3s
		3x20 reps	rest: 60s
	Barbell Clean	5x15 reps	rest: 60s
	Medicine Ball Overhead Slam	3x20 reps	rest: 60s
		3x20 reps	rest: 60s
		3x0 reps	rest: 60s
		3x10 reps	rest: 60s
	Single-Leg Squat	6x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Crunch	3x50 reps	rest: 60s
	Knee Tuck Jump	3x10 reps	rest: 60s
	Box Jump Multiple Response	3x10 reps	rest: 60s
		3x20 reps	rest: 60s
		3x20 reps	rest: 60s
	Boxing	1x0 reps	rest: 10s

Parkour 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

MMA 2 exercises, 33 mins

	Boxing	1x0 reps	rest: 30s
		1x0 reps	rest: 30s

Active Rest 0 exercises, 0 min

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