WEEKS 1-4 HIIT CHOICES AND AB WORKOUT HIIT 1 MY TIME ACHIEVED
EXERCISE, REPS, ROUNDS AND NOTES EXERCISE
REPS
A1) Burpees Onto Box Box
10
A2) Jumping Lunges Lunges
20
A3) Mountain Climbers Climbers
20
A4) Plank
Rounds NOTES
3
Complete 1 round of A1 to A4 with no rest between exercises. Take a 1 minute rest before restarting. Record how long it takes you to complete each round!
3
Complete 1 round of B1 to B5 with no rest between exercises. Take a 1 minute rest before restarting. Record how long it takes you to complete each round!
1 minute
B1) Thrusters
20
B2) Heel to Heel Crunches
10
B3) Bodyweight Step Ups
50
B4) Push Ups
10
B5) Leg Raises (Lying or Hanging)
10
1
2
Round Round Time Time
Round Round Time Time
3
4
Round Round Time Time Round Round Time Time
1
1
1
1
2
2
2
2
3
3
3
3
1
1
1
1
2
2
2
2
3
3
3
3
HIIT 2 MY TIME ACHIEVED
EXERCISE, REPS, ROUNDS AND NOTES EXERCISE
REPS
Rounds NOTES
1
2
Round Round Time Time
Round Round Time Time
3
4
Round Round Time Time Round Round Time Time
A1) Thrusters (use barbell barbell or dumbbell)
20
1
1
1
1
A2) Barbell Bodyweight Bodyweight Row
10
2
2
2
2
A3) Push Ups
10
3
3
3
3
A4) Jumping Lunges Lunges
10 each leg
A5) Mountain Climbers Climbers
20
A6) Burpees
10
A7) Lying Leg Raise Raise Over Dumbbell Dumbbell
10
A8) Side Squat Lunges Lunges
3
Complete 1 round of A1 to A9 with no rest between exercises. Take a 1 minute rest before restarting. Record how long it takes you to complete each round!
10 each leg
A9) Wall Sit
1 minute
HIIT 3 EXERCISE, SECONDS PER EXERCISE, ROUNDS AND NOTES EXERCISE
Seconds
A1) Thrusters (use Barbell Barbell or Dumbbell) Dumbbell)
45
A2) Goblet Squats Squats (use Dumbbell)
45
A3) Mountain Climbers Climbers
45
B1) Jumping Lunges
45
B2) Dumbbell Side Raises
45
B3) Leg Raises (Lying or Hanging)
45
C1) Push Ups
45
C2) Hand To Opposite Toe Crunch
45
C3) Box Jumps
45
Rounds NOTES 3
Complete 1 round of A1 to A3 with no rest between exercises. Take a 1 minute rest before restarting.
3
Complete 1 round of B1 to B3 with no rest between exercises. Take a 1 minute rest before restarting.
3
Complete 1 round of C1 to C3 with no rest between exercises. Take a 1 minute rest before restarting.
YOUR IMPROVEMENT NOTES 1
2
3
4
Your Your Note Notes s
Your Your Note Notes s
Your Your Note Notes s
Your Your Note Notes s
AB WORKOUT EXERCISE, REPS, SETS AND NOTES EXERCISE Leg Raise (Lying or Hanging)
REPS 10-20
SETS
Lying Ab Crunch
10-20
3
Scissor Kicks
10-20
3
m ax ax ho hold
3
S id id e Pl an an k ( pl pl an an k o n ea ch ch si sid e= e= 1 s et et )
NOTES
3
Start on weaker side and match time on stronger
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
WEEK 1 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Barbell Squats
6-10
4
Take longer rest periods
Dumbbell Reverse Lunges
8-10
3
reps per leg
Lying Hamstring Curl
10-12
3
Leg Extension
10-12
3
Glute Hyper Extension
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Bent Over Row
6-10
4
Wide Lat Pull Down
8-10
3
Dumbbell Flat Chest Press
8-10
3
Dumbbell Single Arm Standing Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Cable Rope Tricep Push Down
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
Take longer rest periods
reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
Leg Press
8-12
SETS
NOTES
8-10
3
Barbell Romanian Deadlift
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride, reps per leg
15
3
Can use cable or bands
10-15
3
Dumbbell Calf Raise
weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
4
Barbell Hip Thrusts
Seated Abductor
MY WEIGHT AND REPS ACHIEVED SET 1
2 second hold at top
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Push Ups
8-15
4
Cable Chest Fly
10-15
3
Close Grip Pull Down
8-12
3
Dumbbell Single Arm Row
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Dumbbell Alternating Bicep Curl
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
On knees if needed
reps per arm
Assisted if needed reps per arm
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEK 2 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Barbell Squats
6-10
4
Take longer rest periods
Dumbbell Reverse Lunges
8-10
3
reps per leg & elevated if possible
Lying Hamstring Curl
10-12
3
Leg Extension
10-12
3
Glute Hyper Extension
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Bent Over Row
6-10
4
Wide Lat Pull Down
8-10
3
Dumbbell Flat Chest Press
8-10
3
Dumbbell Single Arm Standing Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Cable Rope Tricep Push Down
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
Take longer rest periods
reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
Leg Press
8-12
SETS
NOTES
8-10
3
Barbell Romanian Deadlift
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride, reps per leg
15
3
Can use cable or bands
10-15
3
Dumbbell Calf Raise
weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
4
Barbell Hip Thrusts
Seated Abductor
MY WEIGHT AND REPS ACHIEVED SET 1
2 second hold at top
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Push Ups
8-15
4
Cable Chest Fly
10-15
3
Close Grip Pull Down
8-12
3
Dumbbell Single Arm Row
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Dumbbell Alternating Bicep Curl
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
On knees if needed
reps per arm
Assisted if needed reps per arm
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEK 3 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Barbell Squats
6-10
4
Take longer rest periods
Dumbbell Reverse Lunges
8-10
3
reps per leg
Lying Hamstring Curl
10-12
3
Leg Extension
10-12
3
Glute Hyper Extension
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Bent Over Row
6-10
4
Wide Lat Pull Down
8-10
3
Dumbbell Flat Chest Press
8-10
3
Dumbbell Single Arm Standing Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Cable Rope Tricep Push Down
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
Take longer rest periods
reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
Leg Press
8-12
SETS
NOTES
8-10
3
Barbell Romanian Deadlift
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride, reps per leg
15
3
Can use cable or bands
10-15
3
Dumbbell Calf Raise
weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
4
Barbell Hip Thrusts
Seated Abductor
MY WEIGHT AND REPS ACHIEVED SET 1
2 second hold at top
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Push Ups
8-15
4
Cable Chest Fly
10-15
3
Close Grip Pull Down
8-12
3
Dumbbell Single Arm Row
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Dumbbell Alternating Bicep Curl
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
On knees if needed
reps per arm
Assisted if needed reps per arm
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEK 4 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Barbell Squats
6-10
4
Take longer rest periods
Dumbbell Reverse Lunges
8-10
3
reps per leg
Lying Hamstring Curl
10-12
3
Leg Extension
10-12
3
Glute Hyper Extension
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Bent Over Row
6-10
4
Wide Lat Pull Down
8-10
3
Dumbbell Flat Chest Press
8-10
3
Dumbbell Single Arm Standing Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Cable Rope Tricep Push Down
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
Take longer rest periods
reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
Leg Press
8-12
SETS
NOTES
8-10
3
Barbell Romanian Deadlift
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride, reps per leg
15
3
Can use cable or bands
10-15
3
Dumbbell Calf Raise
weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
4
Barbell Hip Thrusts
Seated Abductor
MY WEIGHT AND REPS ACHIEVED SET 1
2 second hold at top
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Push Ups
8-15
4
Cable Chest Fly
10-15
3
Close Grip Pull Down
8-12
3
Dumbbell Single Arm Row
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Dumbbell Alternating Bicep Curl
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
On knees if needed
reps per arm
Assisted if needed reps per arm
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEKS 5-8 HIIT CHOICE AND AB WORKOUT HIIT 1 MY TIME ACHIEVED (ATTEMPT NUMBER)
EXERCISE, REPS, ROUNDS AND NOTES EXERCISE
REPS
A1) Burpees Onto Box Box
15
A2) Weighted Walking Walking Lunges
20
A3) Mountain Climbers Climbers
30
A4) Plank
Rounds NOTES
5
1 minute
A5) Jumping Squats Squats
Complete 1 round of A1 to A5 with no rest between exercises. Take a 1 minute rest before restarting. Record how long it takes you to complete each round!
20
B1) Thrusters
20
B2) Heel to Heel Crunches
20
B3) Bodyweight Step Ups
75
B4) Push Ups
10
B5) Leg Raises (Lying or Hanging)
20
5
Complete 1 round of B1 to B5 with no rest between exercises. Take a 1 minute rest before restarting. Record how long it takes you to complete each round!
1
2
Round Round Time Time
Round Round Time Time
3
4
Round Round Time Time Round Round Time Time
1
1
1
1
2
2
2
2
3
3
3
3
4
4
4
4
5
5
5
5
1
1
1
1
2
2
2
2
3
3
3
3
4
4
4
4
5
5
5
5
HIIT 2 MY TIME ACHIEVED (ATTEMPT NUMBER)
EXERCISE, REPS, ROUNDS AND NOTES EXERCISE
REPS
Rounds NOTES
1
2
Round Round Time Time
Round Round Time Time
3
4
Round Round Time Time Round Round Time Time
A1) Front Squats (Barbell (Barbell or Dumbbell) Dumbbell)
20
1
1
1
1
A2) Barbell Bodyweight Bodyweight Row
10
2
2
2
2
A3) Jump Lunges
10 each leg
A4) V Sit Ups
10
A5) Feet Elevated Push Push Up
10
A6) Mountain Climbers Climbers
30
A7) Burpess
10
A8) Lying Leg Raise Raise Over Dumbbell Dumbbell A9) Side Squat Lunges Lunges
5
Complete 1 round of A1 to A10 with no rest between exercises. Take a 1 minute rest before restarting. Record how long it takes you to complete each round!
3
3
3
3
4
4
4
4
5
5
5
5
20 10 each leg
A10) Wall Sit
1 minute
HIIT 3 EXERCISE, SECONDS PER EXERCISE, ROUNDS AND NOTES EXERCISE
Seconds
A1) Thrusters (use Barbell Barbell or Dumbbell) Dumbbell)
45
A2) Goblet Squats Squats (use Dumbbell)
45
A3) Russian Twists Twists
45
B1) Jumping Lunges
45
B2) Bodyweight Step Up
45
B3) Leg Raises (Lying or Hanging)
45
C1) Du Dumbbell St Stiff Le Legged De Deadlift
45
C2) Hand To Opposite Toe Crunch
45
C3) Flutter Kicks
45
C4) Box Jumps
45
Rounds NOTES 5
Complete 1 round of A1 to A3 with no rest between exercises. Take a 1 minute rest before restarting.
5
Complete 1 round of B1 to B3 with no rest between exercises. Take a 1 minute rest before restarting.
5
Complete 1 round of C1 to C4 with no rest between exercises. Take a 1 minute rest before restarting.
YOUR IMPROVEMENT NOTES 1
2
3
4
Your Your Note Notes s
Your Your Note Notes s
Your Your Note Notes s
Your Your Note Notes s
AB WORKOUT EXERCISE, REPS, SETS AND NOTES EXERCISE Leg Raise (Lying or Hanging)
REPS 10-20
SETS 3
Lying Ab Crunch
10-20
3
Scissor Kicks
10-20
3
max hold
3
Side Plank
NOTES
Start on weaker side and match on stronger
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
WEEK 5 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Squats
6-10
4
Dumbbell Reverse Lunges
8-10
3
Lying Hamstring Curl
8-12
3
Good Mornings
10-12
3
Single Leg Press
10-12
3
Glute Hyper Extension
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
reps per leg
slow on way down
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Pull Ups
6-10
4
Barbell Bent Over Row
8-12
3
Dumbbell Flat Chest Press
8-12
4
Barbell Overhead Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Tricep Kick Back
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
assisted if needed
dumbbell/cable, reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Leg Press
8-12
4
Barbell Hip Thrust
8-10
3
NOTES
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride
A1) Cable Goblet Goblet Squat
10-12
A2) Cable Rope Pull Through
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times
3
Can use cable or bands
15
SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
Dumbbell Stiff Legged Deadlift
Seated Abductor
MY WEIGHT AND REPS ACHIEVED
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Dumbbell Incline Chest Press
8-15
4
Dumbbell Single Arm Row
10-15
2
reps per arm
A1) Underhand Grip Grip Lat Pull Down Down
8-10
A2) Straight Arm Pull Pull Down
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times reps per arm
Cable Single Arm Side Raise
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Cable Bicep Curl
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
assisted if needed
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEK 6 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Squats
6-10
4
Dumbbell Reverse Lunges
8-10
3
Lying Hamstring Curl
8-12
3
Good Mornings
10-12
3
Single Leg Press
10-12
3
Glute Hyper Extension
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
reps per leg
slow on way down
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Pull Ups
6-10
4
Barbell Bent Over Row
8-12
3
Dumbbell Flat Chest Press
8-12
4
Barbell Overhead Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Tricep Kick Back
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
assisted if needed
dumbbell/cable, reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Leg Press
8-12
4
Barbell Hip Thrust
8-10
3
NOTES
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride
A1) Cable Goblet Goblet Squat
10-12
A2) Cable Rope Pull Through
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times
3
can use cable or bands
15
SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
Dumbbell Stiff Legged Deadlift
Seated Abductor
MY WEIGHT AND REPS ACHIEVED
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Dumbbell Incline Chest Press
8-15
4
Dumbbell Single Arm Row
10-15
2
reps per arm
A1) Underhand Grip Grip Lat Pull Down Down
8-10
A2) Straight Arm Pull Pull Down
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times reps per arm
Cable Single Arm Side Raise
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Cable Bicep Curl
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
assisted if needed
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEK 7 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Squats
6-10
4
Dumbbell Reverse Lunges
8-10
3
Lying Hamstring Curl
8-12
3
Good Mornings
10-12
3
Single Leg Press
10-12
3
Glute Hyper Extension
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
reps per leg
slow on way down
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Pull Ups
6-10
4
Barbell Bent Over Row
8-12
3
Dumbbell Flat Chest Press
8-12
4
Barbell Overhead Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Tricep Kick Back
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
assisted if needed
dumbbell/cable, reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Leg Press
8-12
4
Barbell Hip Thrust
8-10
3
NOTES
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride
A1) Cable Goblet Goblet Squat
10-12
A2) Cable Rope Pull Through
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times
3
Can use cable or bands
15
SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
Dumbbell Stiff Legged Deadlift
Seated Abductor
MY WEIGHT AND REPS ACHIEVED
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Dumbbell Incline Chest Press
8-15
4
Dumbbell Single Arm Row
10-15
2
reps per arm
A1) Underhand Grip Grip Lat Pull Down Down
8-10
A2) Straight Arm Pull Pull Down
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times reps per arm
Cable Single Arm Side Raise
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Cable Bicep Curl
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
assisted if needed
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
WEEK 8 LOWER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Barbell Squats
6-10
4
Dumbbell Reverse Lunges
8-10
3
Lying Hamstring Curl
8-12
3
Good Mornings
10-12
3
Single Leg Press
10-12
3
Glute Hyper Extension
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
reps per leg
slow on way down
UPPER A EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Pull Ups
6-10
4
Barbell Bent Over Row
8-12
3
Dumbbell Flat Chest Press
8-12
4
Barbell Overhead Press
10-12
3
Dumbbell Side Raise
10-12
3
Barbell Bicep Curl
10-15
3
Tricep Kick Back
10-15
3
NOTES
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
assisted if needed
dumbbell/cable, reps per arm
LOWER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
Leg Press
8-12
4
Barbell Hip Thrust
8-10
3
NOTES
8-10
3
Dumbbell Split Squat
8-10
3
Long Stride
A1) Cable Goblet Goblet Squat
10-12
A2) Cable Rope Pull Through
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times
3
Can use cable or bands
15
SET 1 weight weight
reps reps
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
2 second hold at top
Dumbbell Stiff Legged Deadlift
Seated Abductor
MY WEIGHT AND REPS ACHIEVED
UPPER B EXERCISE, REPS, SETS AND NOTES EXERCISE
REPS
SETS
NOTES
Dumbbell Incline Chest Press
8-15
4
Dumbbell Single Arm Row
10-15
2
reps per arm
A1) Underhand Grip Grip Lat Pull Down Down
8-10
A2) Straight Arm Pull Pull Down
10-12
3
SUPERSET- complete A1 followed straight after by A2. Complete 3 times reps per arm
Cable Single Arm Side Raise
10-12
3
Cable Rope Facepulls
10-15
3
Dips
8-12
3
Cable Bicep Curl
10-15
3
MY WEIGHT AND REPS ACHIEVED SET 1 weight weight
reps reps
assisted if needed
CHOOSE A HIIT WORKOUT TO COMPLETE
SET 2
SET 3
weight weight reps reps
weight weight reps reps
SET 4 weight weight reps reps
