DAY 1 Exercise 1 DB Bench Press 2 Inc. Bench Press 3 Dips 4A Push-Ups 4B Jump Rope 5 DB Fly 6 Cable Fly
WEEK OF SEPTEMBER 10, 2018 Sets 4 10 4 4 4 4 2
Reps 20/15/12/10 10 amrap 20 90s 20/15/12/10 40
Rest Interval 60 <60 60 0 0 60 90
Day 2 Exercise 1 Pull-Ups 2 Smith Mach Bent Over Row 3 Seated Row 4A Machine Lat Pulldown 4B Jump Rope 5 Seated Row 6 Hanging Leg Raises 7 Cross Body Crunches
Sets 4 10 4 4 4 2 3 3
Reps amrap 10 20/15/12/10 20 90s 40 15 30ea
RI 60 <60 60 0 0 90 60 60
Day 3 Exercise 1A Leg Extension 1B Lying Leg Curl 2 Squat 3A Walking DB Lunge 3B Jump Rope 4 Leg Extension 5 Lying Leg Curl 6 Kneeling Cable Crunch 7 Hanging Leg Raises
Sets 4 4 4 4 4 2 2 4 3
Reps 20 20 20/15/12/10 20ea 90s 40 40 25 20
RI 0 60 60 0 0 90 90 60 60
Day 4 Exercise 1 Tricep Pressdown 2 Close Grip Bench Press 3 Tricep Pressdown 4 DB Curl 5A Cable Curl 5B Jump Rope 6 DB Curl
Sets 3 10 2 3 4 4 2
Reps 20/15/12 10 30 20/15/12 20 90s 40
RI 60 <60 90 60 0 0 90
Day 5 Exercise 1 Seated DB Shoulder Press 2A Cable Lat Raises 2B Jump Rope 3 Rear Delt Fly 4 Machine Shoulder Press 5 Machine Shrug 6 Seated DB Shoulder Press 7 Standing Calf Raises 8A Hanging Leg Raises 8B Crunches
Sets 4 4 4 4 10 4 2 4 3 3
Reps 20/15/12/10 20 90s 15 10 20/15/12/10 40 25 20 30
RI 60 0 0 60 <60 60 90 60 0 60