Barbell Bent Over Rows: 3 min rest per set
4 sets of: 6-8 reps.
Seated Row (machine): 3 min rest per set
4 sets of: 6-8 (per arm).
‘4th set lighter weight & half speed reps’
Standing Cable Rows (rope attachment): 3 min rest per set
4 sets of: 6-8 reps.
Standing Dumbbell Curls: 3 min rest per set
4 sets of: 6-8 reps (per arm).
Workout 1.
5 Rounds of: 20 calorie airdyne / 20 push-ups.
Workout 2.
5 Rounds of: 20 calorie row / 20 overhead squats.
Workout 3.
5 Rounds of: 20 GHD sit-ups / 20 hang cleans.
Workout 4.
25 min interval row.
Workout 5.
Weightlifting Session: barbell press (strict) / deadlifts / front squats.
Superset: Crossover Cable Pulldowns & Cable Lat Pulldowns: 2 min rest per superset
4 sets of: 10 crossovers & 10 Pulldowns.
1 Arm Cable Rows: 2 min rest per set
4 sets of: 15 reps (per arm).
Bent over Cable Rows (bar attachment): 2 min rest per set
4 sets of: 15-20 reps.
Overhead Tricep Extensions (rope attachment): 2 min rest per set
4 sets of: 15-20 reps.
1 Arm Cable Tricep Pushdowns: 2 min rest per set
4 sets of 15-20 reps (per arm).
Barbell Back Squats: 2-3 min rest per set
2 Pre-exhaust sets of: 20 reps.
4 sets of: 10-12 reps.
Sumo Deadlifts: 2-3 min rest per set
4 sets of: 6-8 reps.
Superset: GHRs (or) Hamstring Curls & Hanging Knee Raises: 2-3 min rest per superset
3 supersets of: 8-12 GHRs (or) curls & 12-15 knee raises.
Calf Raise/Press: 2 min rest per set
3 sets of 15-20 reps.
Flat Bench Dumbbell Press: 2-3 min rest per set
1 set of: 15 reps (warm up).
3 sets of: 6-8 reps.
2 sets of: 12-15.
Seated Dumbbell Press: 2-3 min rest per set
3 sets of: 6-8 reps.
2 sets of: 12-15 reps.
Incline Dumbbell Press: 2-3 min rest per set
3 sets of: 6-8 reps.
2 sets of: 12- 15 reps.
Cable Chest Flys: 2-3 min rest per set
3 sets of: 6-8 reps.
2 sets of: 12-15 reps.
Superset: – Cable Lateral Raises & Face Pulls (rope attachment): 2 min rest per superset
3 supersets of: 6-8 raises (per arm) + 6-8 pulls.
Flat Bench Barbell Press (close grip): 2-3 min rest per set
3 sets of: 10-12 reps.
Overhead Dumbbell Triceps Press (1 arm): 2-3 min rest per set
3 sets of: 10-12 reps (per arm).
Triceps Extensions (rope attachment): 2 min rest per set
3 sets of: 12-15 reps.
Incline Dumbbell Press: 3-4 min rest per set
2 sets of 15-20 reps.
4 sets of 6-8 reps.
Incline Dumbbell Flys: 3-4 min rest per set
4 sets of 6-8 reps.
Seated Machine Press: 3-4 min rest per set
4 sets of 6-8 reps.
Tri-Set 1 : 3-4 min rest per round
6-8 reps per exercise.
3 Rounds of: Seated Reverse Flys (machine), Dumbbell Laterals Raises, Seated Smith Machine Press (behind the head).
Tri-Set 2 : 3-4 min rest per round
6-8 reps per exercise.
3 Rounds of: Seated Dip Machine, Triceps Kickbacks (cables), Incline Overhead Triceps Press (dumbbell).
Warm Up: Switch/Jumping Lunges, 2 sets of 20 reps (10 per leg): 2 min rest per set
Superset.
Barbell Back Squats (pause reps) & Plyo Split Squats: 2-3 min rest per superset
3 supersets of: Barbell squats, 8 pause reps & 20 (per leg) Jumping Split Squats.
Superset.
Plyo Elevated Squats & Seated Leg Extensions: 1 min rest between squats + extensions
3 Supersets of: 15-20 Elevated Squats & 12 Leg Extensions.
Smith Machine Hip Thrusts: 2-3 min rest per set
3 sets of: 15 reps.
Machine Rows: 2-3 min rest per set
4 sets of 20 reps.
Landmine Rows (1 arm): 2-3 min rest per set
4 sets of 15-20 reps (per arm).
Barbell Bent Over Rows:
3 sets of 15 reps: (3-4 min rest 1st & 2nd set) (3rd set 2 min rest), then…
1 set of 20 reps.
Cable Pull-Overs (rope): 2-3 min rest per set
4 sets of 20 reps.
Seated Dumbbell Curls (strict): 2 min rest per set
4 sets of 15-20 reps.
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