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Heavy weight, low reps, fast paced, high heart rate. short time in gym plenty of cardio. explosive energy build endurance.
Barbell Bench Press
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3x6 reps |
rest: 0s
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Dip
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3x8 reps |
rest: 0s
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Dumbbell Fly
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3x8 reps |
rest: 0s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 0s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 0s
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Treadmill Running
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1x0 reps |
rest: 20s
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Walking
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1x0 reps |
rest: 3s
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Treadmill Running
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1x0 reps |
rest: 20s
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Step Machine
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1x0 reps |
rest: 10s
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Walking
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1x0 reps |
rest: 7s
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Barbell Deadlift
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3x6 reps |
rest: 0s
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Barbell Curl
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3x8 reps |
rest: 0s
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Barbell Bent-Over Row
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3x6 reps |
rest: 0s
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Dumbbell Incline Curl
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3x8 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 0s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 0s
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Barbell Squat
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3x6 reps |
rest: 0s
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Dumbbell Lunge
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3x8 reps |
rest: 0s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 0s
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Barbell Shoulder Press
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3x6 reps |
rest: 0s
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Barbell Shrug
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3x8 reps |
rest: 0s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 0s
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Oblique Crunch
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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