Push 30 + Cardio 30
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 15 | ||||
| 1 | Arm Circles | 0.0 | 0 | :20 | 0 | ||||
| 1 | Huggers | 0.0 | 0 | :30 | 0 | ||||
| 1 | Inchworms | 0.0 | 2 | 30 | |||||
Push | |||||||||
| 1 | Barbell Bench Press | 90.0 | 10 | 30 | |||||
| 1 | Barbell Bench Press | 120.0 | 8 | 30 | |||||
| 1 | Barbell Bench Press | 140.0 | 6 | 30 | |||||
| 1 | Barbell Bench Press | 160.0 | 6 | 30 | |||||
| 2 | Dumbbell Chest Fly | 25.0 | 15 | 30 | |||||
| 2 | Dumbbell Chest Fly | 30.0 | 15 | 30 | |||||
| 2 | Dumbbell Chest Fly | 30.0 | 15 | 30 | |||||
| 2 | Dumbbell Chest Fly | 30.0 | 15 | 0 | |||||
| 3 | Incline DB Press | 25.0 | 15 | 30 | |||||
| 3 | Incline DB Press | 25.0 | 15 | 30 | |||||
| 3 | Incline DB Press | 25.0 | 15 | 30 | |||||
| 4 | Dumbbell Shoulder Press | 15.0 | 15 | 30 | |||||
| 4 | Dumbbell Shoulder Press | 15.0 | 15 | 30 | |||||
| 4 | Dumbbell Shoulder Press | 15.0 | 15 | 30 | |||||
| 5 | Dumbell Front Raise | 15.0 | 15 | 30 | |||||
| 5 | Dumbell Front Raise | 15.0 | 15 | 30 | |||||
| 5 | Dumbell Front Raise | 15.0 | 15 | 30 | |||||
| 6 | Dumbbell Tricep Burnouts | 110.0 | 7 | 30 | |||||
| 6 | Dumbbell Tricep Burnouts | 110.0 | 7 | 30 | |||||
| 6 | Dumbbell Tricep Burnouts | 110.0 | 7 | 30 | |||||
Cardio | |||||||||
| 1 | Treadmill | 0.0 | 1 | 36:00 | 0 | ||||
| 1 | Outdoor Walk | 0.0 | 1 | 45:00 | 0 | ||||
| 1 | Cool Down | 0.0 | 1 | 5:00 | 0 | ||||
Push 30 + Cardio 30
You have completed 0 of 13 exercises for 0%.
Neck Circles
Circuit: Warm-Up Set: 1 Exercise: 1
Instructions:
Sets for Neck Circles:
| Set | Weight | Reps | Time |
|---|---|---|---|
| 1 | 0.0 | 5 |