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Hybrid Workout
by Barry R.
10 athletes joined
5.0
(1 rating)
Program Description
Improve body comp and cardiovascular health.
Program Overview
Level
Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Mar 22, 2024 04:15
Last Edited
Jun 11, 2024 06:06
down_app
Week 1
1 / 10 Weeks
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 1
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9
2
Hack Squat
2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 Set
2 mins
Day 2
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
6-9 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)
3 Sets
10 Reps
@10
5A
Hammer Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)
3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9