| Excercise | Sets | Reps | Rest |
|
1) 45 Degree Incline Dumbbell Press |
2 |
10-12, 6-8 |
120 sec. |
|
2) Neutral Close Grip Bench Press |
2 |
10-12, 6-8 |
120 sec. |
|
3) 75 Degree Incline Dumbbell or Machine Press |
1 |
8-12 |
120 sec. |
|
4) T-Bar or Pronated 45 Degree Incline Dumbbell Row |
2 |
10-12, 6-8 |
120 sec. |
|
5) One Arm Landmine Row |
2 |
10-12, 6-8 |
120 sec. |
Do 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.
| Excercise | Sets | Reps | Rest |
|
1) Leg Curl/GHR/Nordic |
2 |
8-10 |
120 sec. |
|
2) Front Squat* |
2 |
8-10, 6-8 |
180 sec. |
|
3) Dumbbell or Trap Bar RDL |
1 |
8-10 |
180 sec. |
|
4) Rear Foot Elevated Split Squat |
2 |
10-12, 6-8 |
120 sec. |
|
5) Ab Mat Cross Bench Crunch |
2 |
6-8 |
90 sec. |
*Use a safety bar if you have one
Do 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.
| Excercise | Sets | Reps | Rest |
|
1) Flat Dumbbell Press |
2 |
10-12, 6-8 |
120 sec. |
|
2) 60 Degree Incline Dumbbell or Machine Press |
2 |
10-12, 6-8 |
120 sec. |
|
3) Parallel Bar or Machine Dip |
1 |
10-12 |
120 sec. |
|
4) 30 Degree Incline Neutral Grip Dumbbell Row |
2 |
10-12, 6-8 |
120 sec. |
|
5) Rack Chin Up |
3 |
8-12 |
120 sec. |
| Excercise | Sets | Reps | Rest |
|
1) Hip Thrust |
2 |
10-12, 8-10 |
120 sec. |
|
2) Supported One Leg RDL |
2 |
6-8, 5-7 |
120 sec. |
|
3) KOT Split Squat |
1 |
8-10 |
120 sec. |
|
4) Back, Belt or Goblet Squat |
2 |
8-10, 6-8 |
180 sec. |
|
5) Incline Reverse Crunch |
2 |
6-12 |
90 sec. |
*Do a safety, belt, or goblet squat if you don’t have a leg press.