Push Upper and Lower
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Stationary Bike | 0.0 | 1 | 02:00 | 10 | ||||
| 1 | 0.0 | 1 | 00:30 | 10 | |||||
| 1 | Inchworms | 0.0 | 3 | 5 | |||||
| 1 | Huggers | 0.0 | 1 | 00:30 | 5 | ||||
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 5 | ||||
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 0 | ||||
Upper and Lower | |||||||||
| 1 | Barbell Squats | 100.0 | 8 | 30 | |||||
| 1 | Barbell Squats | 140.0 | 6 | 30 | |||||
| 1 | Barbell Squats | 160.0 | 6 | 30 | |||||
| 1 | Barbell Squats | 170.0 | 6 | 30 | |||||
| 2 | Barbell Bench Press | 100.0 | 10 | 30 | |||||
| 2 | Barbell Bench Press | 140.0 | 8 | 30 | |||||
| 2 | Barbell Bench Press | 160.0 | 6 | 30 | |||||
| 2 | Barbell Bench Press | 170.0 | 6 | 30 | |||||
| 3 | Dumbbell Skull Crusher | 25.0 | 12 | 30 | |||||
| 3 | Dumbbell Skull Crusher | 35.0 | 12 | 30 | |||||
| 3 | Dumbbell Skull Crusher | 35.0 | 12 | 30 | |||||
| 4 | Dumbbell Lunges | 15.0 | 5 | 30 | |||||
| 4 | Dumbbell Lunges | 20.0 | 5 | 30 | |||||
| 4 | Dumbbell Lunges | 22.5 | 5 | 30 | |||||
| 5 | Dumbbell Shoulder Press | 15.0 | 12 | 30 | |||||
| 5 | Dumbbell Shoulder Press | 20.0 | 10 | 30 | |||||
| 5 | Dumbbell Shoulder Press | 25.0 | 8 | 30 | |||||
| 6 | Band Lateral Raise | 15.0 | 12 | 30 | |||||
| 6 | Band Lateral Raise | 15.0 | 12 | 30 | |||||
| 6 | Band Lateral Raise | 15.0 | 12 | 30 | |||||
| 7 | Incline Bench Press | 70.0 | 10 | 30 | |||||
| 7 | Incline Bench Press | 90.0 | 10 | 30 | |||||
| 7 | Incline Bench Press | 100.0 | 8 | 30 | |||||
| 8 | Dumbell Front Raise | 12.5 | 12 | 30 | |||||
| 8 | Dumbell Front Raise | 15.0 | 12 | 30 | |||||
| 8 | Dumbell Front Raise | 17.5 | 12 | 30 | |||||
Core and Cardio | |||||||||
| 9 | Mountain Climber | 0.0 | 15 | 15 | |||||
| 9 | Bench Plank Shoulder Tap | 0.0 | 12 | 15 | |||||
| 9 | Mountain Climber | 0.0 | 15 | 15 | |||||
| 9 | Bench Plank Shoulder Tap | 0.0 | 12 | 15 | |||||
| 9 | Mountain Climber | 0.0 | 15 | 15 | |||||
| 9 | Bench Plank Shoulder Tap | 0.0 | 12 | 0 | |||||
Push Upper and Lower
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