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filler@godaddy.com
Signed in as:
filler@godaddy.com
This program is designed for those wanting to increase their strength!
(DB) = Exercises fronted with this are to be performed with dumbbells.
(SM) = Exercises fronted with this are to be performed on a smith machine.
(SS) = Followed by two exercises to be part of a superset marked with a 1. and 2.
(TS) = Followed by three exercises to be part of a triple set marked with a 1. and 2.
Tempo example
1-1-2-1 = Tempo here means lifted for 1, hold for 1, lower for 2 and pause for 1,
more info on temp can be found on our "keyword" information page.
Day 1 - Legs
Day 2 - Chest
Day 3 - Back
Day 4 - Shoulders
Day 5 - Arm's & Core
Day 6 - Rest
Day 7 - Rest
Day 1 - Legs & Core
Day 2 - Shoulders & Triceps
Day 3 - Rest
Day 4 - Back & Biceps
Day 5 - Legs
Day 6 - Chest
Day 7 - Rest
Day 1 - Chest & Triceps
Day 2 - Legs & Core
Day 3 - Rest
Day 4 - Back & Biceps
Day 5 - Shoulders & Triceps
Day 6 - Rest
Day 7 - Rest
Warm up
10 Minutes of any cardio
Air squats - 1x30
Workout
Leg Press - 3x8
Legs extension - 3x8
Lying leg curl - 3x8
Sumo squats - 3x10
Hip thrusts - 5x10
Seated calf raises - 3x12
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Push ups - 1x16
Workout
Flat bench press- 3x8
Incline bench press - 3x8
(DB) Fly- 3x12
Peck deck - 3x12
Push ups - 5x10
Dips - 5x6
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Assisted pull ups - 1x25
Workout
Assisted pull ups- 3x12
Bent over row - 3x8
Lat pull down - 3x10
Low row - 3x12
(DB) row - 4x10
Close grip pull down - 5x6
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Standing military press - 1x10
Workout
(DB) Seated shoulder press - 3x12
Lateral raise - 3x8
Bent over lateral raise - 3x12
Shrugs - 5x10
Machine press - 3x12
Rope pull to face - 3x8
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Push ups - 1x10
Pull ups - 1x10
Workout
Straight bar curls - 3x12
(DB) Hammer curls - 3x12
Concentration Curls - 3x8
Palm face down straight back curls - 4x10
Triceps extensions - 3x12
Triceps dumbbell kick backs - 3x8
Dips - 5x6
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Air squats - 1x30
Workout
(DB) lunges - 3x8
Regular squats - 3x8
Front squats - 3x8
(SM) Close stance squats - 3x16
(SM) Bulgarian split squats - 4x10
(SM) Standing calf raises - 4x15
3 rounds of
Sit ups - x10
Leg raises - x20
Heal taps - x30
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Standing dumbbell press - 1x30
Workout
Front raise - 3x10
Y raise - 4x12
(SS)
1. (DB) shoulder press - 3x8
2. (DB) Bent over lateral raise - 3x8
Front squats - 3x8
(SS)
(SM) 1. Upright row - 3x8
(SM) 2. Shrugs - 3x12
Skull crushers - 3x10
Tricep extensions - 3x12
Dips - 3x8
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Assisted pull ups - 1x15
Superman hold - 1x30s
Workout
Pull ups - 3x12
Bent over barbell row - 4x10
Rack pulls - 3x8
(SS) 1. Close grip pull down - 3x16
(SS) 2. (DB) Rows - 3x8
Straight arm pull down - 4x16
(DB) Trilateral curls - 3x10 - (1-1-2-0)
Straight barbell curls - 4x8
Rope hammer curls - 4x16
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Body weight lunges - 1x30
Workout
Deadlifts - 5x8
Straight leg deadlifts - 3x8
Hamstring curls - 3x12
Leg press 'High and wide' - 5x10
Sumo squats - 4x8
(SM) Hip thrusts - 3x16
Cool down
10 Minutes of any cardio
Warm up
10 Minutes of any cardio
Dips - 1x15
Workout
Dumbbell Fly - 3x12
(DB) Bench press - 3x8
(DB) Incline bench press - 3x8
Cable fly - 3x20
Wide grip dips - 4x10
(DB) Front raise 'Palms up' - 4x15
Cool down
10 Minutes of any cardio
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