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Many exercises are unilateral to correct muscle imbalances.
Do last 2 sets with eyes closed to assist with mind make connection.
Focus on muscle contraction and slow down movements especially in eccentric side.
Starting to utilize HRV (hear rate varability) training utilizingbEliteHRV (elitehrv.com). If I am in red or yellow and low HRV I will change up reps and weight or Tage am extra rest day.
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Legs - Push - Pull V1
Cardio/HIIT - speed training
Legs - Push - Pull V2
Elliptical Training
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1x0 reps |
rest: 5s
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Freehand Jump Squat
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3x8 reps |
rest: 15s
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Smith Machine Squat
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5x5 reps |
rest: 60s
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Leg Press Machine
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3x8 reps |
rest: 45s
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Seated Leg Curl with One Leg
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3x8 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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3x10 reps |
rest: 60s
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calf launch
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3x8 reps |
rest: 30s
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Decline Crunch
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3x8 reps |
rest: 0s
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Crunches
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3x20 reps |
rest: 0s
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Hanging Knee Raise
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3x20 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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Pull Ups
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5x5 reps |
rest: 30s
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Dumbbell One Arm Row
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4x8 reps |
rest: 60s
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Reverse Grip Machine Lat Pull Down
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3x8 reps |
rest: 30s
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Dumbbell Reverse Flyes
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3x8 reps |
rest: 30s
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Dumbbell One Arm Preacher Curl
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3x8 reps |
rest: 0s
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Dumbbell Alternate Incline Hammer Curl
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3x8 reps |
rest: 60s
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Crunches with Legs on a Bench
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3x20 reps |
rest: 0s
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Leg Raise
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3x20 reps |
rest: 0s
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Seated Leg Tucks
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3x20 reps |
rest: 0s
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Rowing
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1x0 reps |
rest: 5s
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Arm Circles
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3x8 reps |
rest: 10s
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Smith Machine Bench Press
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5x5 reps |
rest: 60s
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Smith Machine Overhead Shoulder Press
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3x5 reps |
rest: 30s
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Dumbbell Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Incline Fly
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3x8 reps |
rest: 30s
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Dumbbell Arnold Press
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5x5 reps |
rest: 30s
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Dumbbell Front Raise
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3x8 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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3x8 reps |
rest: 45s
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Cable Triceps Pushdown
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3x10 reps |
rest: 70s
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Running
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1x0 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 5s
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Barbell Rack Pulls
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4x5 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 30s
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Seated Machine Row
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5x5 reps |
rest: 30s
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Pull Ups
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3x8 reps |
rest: 30s
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Cable Standing One Arm Bicep Curl
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3x8 reps |
rest: 30s
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Rhomboid Pull Down
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3x8 reps |
rest: 30s
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Cable Rope Hammer Curls
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5x5 reps |
rest: 70s
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EZ Bar Curl
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5x5 reps |
rest: 70s
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dumbbell farmers carry
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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4x8 reps |
rest: 30s
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Step Machine
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1x0 reps |
rest: 5s
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Dumbbell Step Ups
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3x10 reps |
rest: 30s
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Leg Extension with One Leg
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5x8 reps |
rest: 0s
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Smith Machine Single Leg Split Squat
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5x8 reps |
rest: 60s
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Leg Press Machine With One Leg
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3x8 reps |
rest: 30s
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One Leg Calf Press on Leg Press
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3x8 reps |
rest: 30s
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Smith Machine Deadlift
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3x8 reps |
rest: 30s
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Barbell Hip Thrust
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3x8 reps |
rest: 30s
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Smith Machine One Leg Calf Raise
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3x12 reps |
rest: 30s
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calf launch
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3x8 reps |
rest: 30s
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Knee Hip Raise On Parallel Bars
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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5x5 reps |
rest: 75s
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Dumbbell Incline One Arm Press
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3x8 reps |
rest: 30s
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Dumbbell One Arm Decline Chest Press
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4x8 reps |
rest: 30s
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Weighted Tricep Dips
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Cable Mid Chest Crossovers
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3x8 reps |
rest: 30s
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Cable Lower Chest Raise
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3x8 reps |
rest: 30s
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Cable Crunch
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3x10 reps |
rest: 30s
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Cable Wood Chops
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3x10 reps |
rest: 30s
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Cable One Arm High-Pulley Side Bends
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3x10 reps |
rest: 30s
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Isometric Chest Squeeze
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3x8 reps |
rest: 60s
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