Fall Full Body Push
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 0 | Rest Period | 0.0 | 0 | | 0 |
| 1 | Stationary Bike | 0.0 | 1 | 2:00 | 10 |
| 1 | Huggers | 0.0 | 1 | 0:30 | 0 |
| 1 | Arm Circles | 0.0 | 1 | 0:15 | 0 |
| 1 | Shoulder Rolls | 0.0 | 1 | 0:15 | 0 |
| 1 | Inchworms | 0.0 | 3 | | 10 |
Push 1 |
| 1 | Barbell Bench Press | 90.0 | 10 | | 30 |
| 1 | Dumbbell Shoulder Press | 12.5 | 10 | | 30 |
| 2 | Barbell Bench Press | 110.0 | 8 | | 30 |
| 2 | Dumbbell Shoulder Press | 17.5 | 8 | | 30 |
| 3 | Barbell Bench Press | 130.0 | 7 | | 30 |
| 3 | Dumbbell Shoulder Press | 22.5 | 7 | | 30 |
| 4 | Barbell Bench Press | 150.0 | 6 | | 30 |
| 4 | Dumbbell Shoulder Press | 27.5 | 6 | | 30 |
| 5 | Barbell Bench Press | 160.0 | 5 | | 30 |
Push 2 |
| 1 | Dumbbell Chest Fly | 30.0 | 10 | | 30 |
| 1 | Dumbbell Skull Crusher | 25.0 | 10 | | 30 |
| 2 | Dumbbell Chest Fly | 35.0 | 8 | | 30 |
| 2 | Dumbbell Skull Crusher | 30.0 | 8 | | 30 |
| 3 | Dumbbell Chest Fly | 40.0 | 7 | | 30 |
| 3 | Dumbbell Skull Crusher | 35.0 | 7 | | 30 |
| 4 | Dumbbell Chest Fly | 45.0 | 6 | | 30 |
| 4 | Dumbbell Skull Crusher | 40.0 | 6 | | 30 |
Push 3 |
| 1 | Dumbell Front Raise | 10.0 | 10 | | 30 |
| 1 | Dumbbell Side Raises | 10.0 | 10 | | 30 |
| 2 | Dumbell Front Raise | 12.5 | 10 | | 30 |
| 2 | Dumbbell Side Raises | 12.5 | 10 | | 30 |
| 3 | Dumbell Front Raise | 15.0 | 10 | | 30 |
| 3 | Dumbbell Side Raises | 15.0 | 10 | | 30 |
Core |
| 1 | Bench Crunch | 0.0 | 10 | | 20 |
| 1 | Mountain Climber | 0.0 | 1 | 0:32 | 30 |
| 2 | Bench Crunch | 0.0 | 11 | | 20 |
| 2 | Mountain Climber | 0.0 | 1 | 0:32 | 30 |
| 3 | Bench Crunch | 0.0 | 12 | | 20 |
| 3 | Mountain Climber | 0.0 | 1 | 0:32 | 0 |
Cardio |
| 1 | Rest Period | 0.0 | 1 | 2:00 | 0 |
| 1 | Treadmill | 0.0 | 1 | 40:00 | 0 |
| 1 | Cool Down | 0.0 | 1 | 1:00 | 0 |
Start the Workout
