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Quick MTB - 10-15 minutes total - 2-X sets - Fast reps per set - Pull-ups 10 - Pushups 20 - P. Squats 6
- Follow this video:
- 2 min rest between sets
http://www.youtube.com/wa tch?v=fg_PnXw4kxU
- 10s rest between exercises
Diet - TDEE - 500 calories per day - 100% clean real foods - Fit your macronutrient needs Rules Do not give up during this 100 days. Attempt every training session… GO HARD.
TEST
DAY - 1 MAX REPS:
MAX REPS GOAL (Perfect Form):
- Pushups
- Pushups 70
- Pull-ups
- Pull-ups 30
- Dips
- Dips 50
- Handstand Pushups
- Handstand Pushups 15
- Pistol Squats
- Pistol Squats 15/15
- Leg Lifts
- Leg Lifts 25
- L-Sit Hold
- L-Sit Hold 60''
- Biking (Tabata)
- Biking (Tabata) 30 sets
PERSONAL INFORMATION:
PERSONAL INFO GOAL/END:
- Weight
- Weight
- Height
- Height Same… lol
- Endurance
- Endurance Brutal
- Body fat
- Body fat 6-8%
- Chest (cm)
- Chest (cm)
- Arms (cm)
- Arms (cm)
- Forearms (cm)
- Forearms (cm)
- Core (cm)
- Core (cm)
- Legs (cm)
- Legs (cm)
QMTB
DAY - 2 WORKOUT DATE
- -
MTB 1-
Goal
WORKOUT SPECIFICS: WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 5-
15*
P. SQUATS
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 3 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
QMTB
DAY - 4 WORKOUT DATE
- -
MTB 1-
Goal
WORKOUT SPECIFICS: WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 5-
15*
P. SQUATS
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 5 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 6 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
- REST -
MTB
DAY - 8 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
QMTB
DAY - 9 WORKOUT DATE
- -
MTB 1-
Goal
WORKOUT SPECIFICS: WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 5-
15*
P. SQUATS
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY 10- 10 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
QMTB
DAY - 11 WORKOUT DATE
- -
MTB 1-
Goal
WORKOUT SPECIFICS: WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 5-
15*
P. SQUATS
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 12 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 13 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
- REST -
MTB
DAY - 15 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
QMTB
DAY - 16 WORKOUT DATE
- -
MTB 1-
Goal
WORKOUT SPECIFICS: WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 5-
15*
P. SQUATS
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 17 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
QMTB
DAY - 18 WORKOUT DATE
- -
MTB 1-
Goal
WORKOUT SPECIFICS: WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 5-
15*
P. SQUATS
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 19 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
MTB
DAY - 20 WORKOUT DATE
WORKOUT SPECIFICS:
- -
MTB 1-
Goal
WORKOUT TIME
Set 1
Set 2
Set 3
Set 4
TOTAL REPS
Set 5
Set 6
TOTAL SETS
Set 7
Set 8
Set 9
70
PUSHUPS 2-
25
PULL-UPS 3-
40
DIPS 4-
120''
HANDSTAND 5-
15*
P. SQUATS 6-
100*
LUNGES 1LEG RAISES 2KNEE RAISES 3-
30 +50 30''
L-SIT HOLD
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø
