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Sadik Shred
by Michael G.
4 athletes joined
Program Description
Lose fat, build core strength and lean muscle mass
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Feb 19, 2024 07:02
Last Edited
May 07, 2024 10:33
down_app
Week 1
1 / 10 Weeks
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 1
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 2
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 3
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 5
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP
Day 6
1A
Hanging Leg Raise
3 Sets
@10
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Shoulder Press (Machine)
4 Sets
16 Reps
2B
Leg Extension
4 Sets
16 Reps
3A
Chest Press (Machine)
4 Sets
16 Reps
3B
Seated Calf Raise
4 Sets
16 Reps
4A
Seated Row (Machine)
4 Sets
16 Reps
4B
Leg Curl
4 Sets
16 Reps
5A
Squat (Bodyweight)
4 Sets
16 Reps
5B
Burpee
4 Sets
16 Reps
Day 7
1A
Cable Crunch
3 Sets
1 mins
1B
Hanging Toes To Bar
3 Sets
1 mins
1C
Hanging Leg Raise
3 Sets
1 mins
1D
Plank
3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)
4 Sets
AMRAP
2B
Dumbbell Row
4 Sets
AMRAP
3A
Squat (Barbell)
4 Sets
AMRAP
3B
Deadlift (Dumbbell)
4 Sets
AMRAP
4A
Standing Barbell Shoulder Press
4 Sets
AMRAP
4B
Wide Grip Pull-Up
4 Sets
AMRAP
5A
Leg Press
4 Sets
AMRAP
5B
Hamstring Curl
4 Sets
AMRAP
Day 8
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Mountain Climber
4 Sets
0.2 mins
3
Close Stance Clap Push-up
4 Sets
0.2 mins
4
Bear Crawl
4 Sets
0.2 mins
5
Medicine Ball push-up
4 Sets
0.2 mins
6
Burpee
4 Sets
0.2 mins
7
Pull-Up (Bodyweight)
4 Sets
0.5 mins
8
Med Ball Slam
4 Sets
0.5 mins
Day 9
1A
Hanging Leg Raise
3 Sets
AMRAP
1B
Plank
3 Sets
1 mins
1C
Mountain Climber
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2
Chest Fly (Machine)
2 Sets
10 Reps
3
Seated Bent Arm Machine Fly
2 Sets
12 Reps
4
Bench Press (Dumbbell)
2 Sets
20 Reps
5
Single Arm Cable Fly
2 Sets
13 Reps
6A
Incline Cable Fly
6 Sets
10 Reps
6B
Flat Cable Fly
6 Sets
10 Reps
6C
Decline Cable Fly
6 Sets
10 Reps
Day 10
1A
Russian Twist
3 Sets
1 mins
1B
Leg Raise (Captain's Chair)
3 Sets
1 mins
1C
Hanging Bicycle kicks
3 Sets
1 mins
1D
Abs Crunch (Bodyweight)
3 Sets
1 mins
2A
Chest Fly (Dumbbell)
4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
3A
Leg Curl
4 Sets
AMRAP
3B
Leg Extension
4 Sets
AMRAP
4A
Bicep Curl (Barbell)
4 Sets
AMRAP
4B
Skull Crusher
4 Sets
AMRAP
5A
Hack Squat
4 Sets
AMRAP
5B
Front Squat (Barbell)
4 Sets
AMRAP