• Details: Strength, Size, Power
  • Difficulty: Beginner to Advanced
  • Duration: 120
  • Workout Time: 30-45 minutes

Strong Workout Sep – Nov 2021

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1a) Bird Dog Row 2 8 30 sec.
1b) KB Windmill 2 5 30 sec.
1c) Slow Mo Suitcase Carry 2 30 sec. 30 sec.

ExcerciseSetsRepsRest
1a) TGU 2 3 30 sec.
1b) Half Kneeling Bottoms Up KB Press 2 5 30 sec.
1c) Band Pull Apart 2 20 30 sec.

ExcerciseSetsRepsRest
1a) Thai Sit 2 6 30 sec.
1b) Peterson Step Up 2 10 30 sec.
1c) One Leg RDL 2 5 30 sec.

ExcerciseSetsRepsRest
1a) TGU 2 3 30 sec.
1b) Half Kneeling Bottoms Up KB Press 2 5 30 sec.
1c) Bird Dog Row 2 8 30 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 180 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.

ExcerciseSetsRepsRest
1) Incline Dumbbell or T-Bar Row 3 6-10 120 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Chin Up 2 6-10 120 sec.
4) Rack Deadlift Just Below Knee 2 6-10 180 sec.
5) Standing Hammer Curl 3 8-12 60 sec.
6) Heavy Sled Push 2 40-60 sec. 120 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Slight Decline Dumbbell Press 3 6-10 120 sec.
2) 10-20 Incline Barbell or Machine Press 3 6-10 120 sec.
3) 75 Degree Dumbbell, Barbell, or Machine Press 2 6-10 120 sec.
4) 75 Degree Incline Lateral Raise 3 8-12 90 sec.
5) Overhead Dual Rope Triceps Extension 3 8-12 90 sec.
6) One Arm External Rotation on Side 2 8-12 45 sec.

Do 30 min cardio at 65-70% of your max heart rate

30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Glute Ham Raise 3 8-12 120 sec.
3) Close Stance Split Squat 2 8-12 120 sec.
4) Heels Elevated Safety Bar Squat 2 8-12 120 sec.
5) Barbell or Machine Hip Thrust 2 8-10 120 sec.
6) Reverse Nordic 2 8-12 120 sec.

ExcerciseSetsRepsRest
1a) Close Neutral Grip Bench Press 3 8-12 90 sec.
1b) Neutral Grip Inverted Row 3 10-15 90 sec.
2a) Dual Rope Pushdown 3 8-12 60 sec.
2b) 75 Degree Incline Dumbbell Curl 3 8-12 60 sec.
3a) TRX Scarecrow 3 8-12 60 sec.
3b) Ab Mat Cross Bench Crunch 3 8-10 60 sec.