Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This programm made for get my fit back and even better.
Evolve my endurance and strength. Reduce fat amount with on going muscule gain with built in cardio ex.
Push-Up
|
3x15 reps |
rest: 45s
|
||
Bench Dip
|
3x8 reps |
rest: 45s
|
||
Dumbbell Tricep Extension
|
3x8 reps |
rest: 45s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 45s
|
||
Dumbbell Alternating Bicep Curl
|
3x8 reps |
rest: 45s
|
||
Dumbbell Concentration Curl
|
4x8 reps |
rest: 45s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
Dumbbell Squat
|
3x8 reps |
rest: 45s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 45s
|
||
Prisoner Squat
|
3x12 reps |
rest: 30s
|
||
Jump Squat
|
3x12 reps |
rest: 30s
|
||
Bodyweight Squat
|
3x12 reps |
rest: 30s
|
||
Single-Leg Calf Raise
|
3x12 reps |
rest: 30s
|
||
Bodyweight Side Lunge
|
3x12 reps |
rest: 30s
|
Air Bike
|
3x12 reps |
rest: 30s
|
||
Leg Raise
|
3x12 reps |
rest: 30s
|
||
Boat Pose
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Abdominal Pendulum
|
3x8 reps |
rest: 60s
|