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Toji Fushiguro - modified stage 3
by H B.
41 athletes joined
Program Description
A modified version of Natural Hypertrophy’s Toji Fushiguro V-taper program stage 3
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 11, 2024 04:55
Last Edited
Jun 17, 2024 06:38
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins