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

August & September 2022

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1a) TGU 2 3 30 sec.
1b) Shoulder Internal/External Rotation 2 5 30 sec.
1c) Flat Footed Peterson Step Up 2 10 30 sec.

ExcerciseSetsRepsRest
1a) Multidirectional Band Pull Apart 2 5 30 sec.
1b) Bird Dog Row 2 6 30 sec.
1c) Swiss Ball Leg Curl 2 10 30 sec.

ExcerciseSetsRepsRest
1) Flat Dumbbell Press 3 6-10 120 sec.
2) Standing Dumbbell Press 3 6-10 120 sec.
3) Rear Foot Elevated Split Squat* 3 8-12 90/120 sec.
4) Rope or Band Pushdown 5 10-12 60 sec.

Do 2-4 progressively heavier warm up sets before your first work set. Stay 1-2 reps short of failure on your first few work sets. Take your final work set to failure.

*Rest 90 seconds between legs

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) Neutral Grip 30 Degree Incline Dumbbell Row 3 6-10 120 sec.
2) Pronated Rack Pull Up 3 6-10 180 sec.
3) Glute Ham Raise 3 6-10 120 sec.
4) Hammer Grip Face Pull 3 8-12 90 sec.

Do 2-4 progressively heavier warm up sets before your first work set. Stay 1-2 reps short of failure on your first few work sets. Take your final work set to failure.
ExcerciseSetsRepsRest
1) 30 Degree Incline Dumbbell Press 3 6-10 120 sec.
2) Parallel Bar Dip 3 6-10 120 sec.
3) Heels Elevated Squat 3 6-10 180 sec.
4) Standing Lateral Raise 5 8-12 120 sec.

Do 2-4 progressively heavier warm up sets before your first work set. Stay 1-2 reps short of failure on your first few work sets. Take your final work set to failure.

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) Pronated 45 Degree Incline Dumbbell Row 3 6-10 120 sec.
2) Neutral Grip Chin Up 3 6-10 180 sec.
3) One Leg RDL* 4 6-10 90/120 sec.
4) Standing Dumbbell Curl 3 8-12 60 sec.

Do 2-4 progressively heavier warm up sets before your first work set. Stay 1-2 reps short of failure on your first few work sets. Take your final work set to failure.

*Rest 90 seconds between legs.

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.