Workouts

Abs
Stretch out
1. Double crunch up double crunch down 1 mint
2. Top crunch 30 sec
3. Leg lift 30 sec
4. Leg alternating top 30 sec
Stretch out
1. single leg lift with knee in the opossite 30 sec
2. Other leg 30 sec
3. Reverse crunch 30 sec
Stretch out
1. whole crunch up side 1 mint
2. Boat 30 sec
X2
Finisher:
Plank 1 mint

Bench press: 42.5 max

Pull ip number 2 week:

1. Dead hang x3 (45sec)
2. Pull up single (3 sec hold-2 down) 30 sec rest 8reps
3. Inverted row bar x3 5-8 reps
4. Dumbbell curl x3 10 reps
5. Seated machine row 3 set 12 reps
6. Lat pull down machine 3 set 12 reps
7. Dumbbell wrist 3 set 12 reps

Pull up number 1 week:

1.
Dead hand 40 sec
Pull up single (3 sec hold-2 down) 30s rest 8reps
2.
Inverted row bar 3 sets 5-8 reps
3.
Dumbbell row bench 3 sets
4.
– lateral and in 8reps
5. Seated machine row 3 sets 12 reps
6. Lat pull-down machine 3 sets 12 reps

Full body
10mint row
1. Circuit 1. 3 rounds
– Weight squats 15
 – Dumbbell row 15
– Squat press 15
– Jumping lunges 20

2mint rope between sets

2. Circuit 2 4 rounds
– Ketbell rdl 12
– squat to front raise plate 12
– Overhead plate squat 10

Upper body (home)

1. Pull ups x5 (until failure)
2. Superset x3
– row band window 15
– Biceps individual 20
3. Superset x3
– shoulder press individual 20reps
– Lateral raise bands x12
4. Chin ups x5 (until failure)
5. Shoulder tap/push up 10/5 x4

FULL BODY
1. Squat to shoulder press/ squat rotation
2. Double plate sumo to side lunge
3. Bear with dalt fly
4. Sumo squat to jump
5. Swings

1. Inchworm to push up
2. Single rdl
3. Single lunge swing
4. Single leg glute bridge

HIIT full body no weights

30 sec/20 off
1. Prisioner squat to walkout
2. Push up to 10 mountain climbers
3. Squat to double oublique crunch
4. Reverse lunch to jump knee 20sec/leg
5. Box push up to squat jump box
6. Shoulder taps 10 to knee touch 4
45sec rope between sets.
40sec on/20sec off
1. 10 mountain climbers to 2 plank jacks
2. 2 prisioner squat to half burpee
3. Squat crunch side
4. Lower skaters
5. Bird dogs

Lower HIIT
1 mint rope between sets
1 round 40sec/20sec; 2 round 30/15; 3 round 20/10
– squat tap jump
– Reverse lunge crunch
– Lunge jump squat alternating
– Squat jump box
– Squat thrust

Gluteus & hamstrings

1. Hip thrust x4 (8-12reps) increasing weight.
2. Gluteus bridge x3 (10rep) 60kg
3. Superset x3 10rep
– dumbbell sumo squat
– Dumbbell sumo deadlift
4. Elevated lunges knee x3 8rep (L/R)
5. Superset x3 10 rep
– leg curl
– Side lunges (L/R)// RDL
6. Kickback cable x3 (20-15-15reps)

Full body.
1. Superset x3
– lunge/bicep to press shoulder x10/leg
– Lunge crunch x12/leg
2. Superset x3
– squat hold press x10
– Romanian into press (disc) x10
3. Superset x2
– squat jump box x10
– Incline chess box x10
4. Superset x3
– Dead bugs weighted x10/leg
 – Plank 1 mint

Booty workout
1. Bulgarian lunges bar 4x10leg
2. Superset: x4
– laminated RDL 8/10
– Elevated sumo squat 10
3. Hip thrust (increasing weight) x15;x12;x10;x8;x6;x4
4. Cable step up 4x10leg
5. Glute extensions 4x10

Gluteus focus.
1. Hip thrust heavy weight (3,3,3) 3 SETS
2. Hip thrust medium weight 5reps 5s pause 3 SETS
3. Hip thrust light/medium 15 rep 2 SETS
4. Superset 3set
– kick side medium x8
– Kick back x8
5. Superset 3 SET
– Romanian deadlift DB X15
– Squat DB X15
6. Alternating reverse lunge x20 x3 sets

45~

Legs (quads and Gluteos)

1. Superset 5series
– squats 12-15
– Cursey lunges 8each leg

2. Superset 4series
– reverse lunge barbell 8each leg
– Incline narrow squat 12 rep

3. Hip thrust barbell 5x12-15

4. Giant set x2
– knee to squat jump x30sec
– Side lunge to reverse lunge knee right x1mint
– Side lunge to reverse lunge knee left x1mint

5. Hip abductions x4 arpm

Pull day
1. Superset x3
– lat pull down lateral x8 each
– Lat pull down x10

2. Giant set x3
– Straight arm pull down x12
– Pull ups x12
– Alternating cross biceps x16/20

3. Superset x3
– seated DB curl x12
– One arm row x8 each

4. Superset x4
– Swiss ball extensions x10
– Leg raises x15
– Dog knee kick x10 each

Upper body total

1 Superset
– bench chest 3x15 (8kg)
– Bench push up 3x8

2 single back row bench 3x10 each arm (10kg) 12

3 superset
– tricep push down cable 4x12 (7.9kg) 10
– Tricep over the head cable 4x10 (7.9kg)

4 biceps cable 4x12 (7.9kg)

5 superset
– Delt row machine 4x10 (18kg)
– Press shoulder Barbell 4x12 (10kg)

6 back machine 4x15 (18+2.3kg)

7 superset
 – Shoulder tap 3x10
– Mountain climbers 3x6

(Around 50-60m)

Push day

1. Superset x4
– tricep cable down 15
– Triceps cable over head 12

2. Superset x3
– single cable lateral raises x10each
– DB lateral raises x12

3. Giant set x3
– single shoulder press x10 each
– Plate front raise x10
– Around the world x10

4. Assisted dips x12-15 x4

5. Superset x3
– flies machine x15
– Incline push up 8-10

Legs (hams and Gluteos)

1. Set x6
– Hip thrust barbell x10

2. Superset x4
– Sumo DB squat x15
– Sumo DB pauses squat x10

3. Superset x3
– Bulgarian lunge with weight x8 each
– Bulgarian lunge without weight x8 each

4. Set x3
– single leg deadlift x8 each

5. Superset x4
– abductions x12
– Abductions x12
Quads and gluteus
1. Superset x5
– sumo squat barbell x12-15
– Reverse lunge x2 into kick x1 x8 each

2. Superset x4
– hip thrust cable x12-15
– Lateral adductor disc x12each

3. Set x3
– quad machine single x10 into full x10

4. Set x3
– side steps up x10 each

BACK AND BICEPS

1. Superset 3sets
– laminate row (barbell on floor) 3x10 15kg
– Hammer curls 3x10 each arm hold the other one. 4kg each

2. Superset 3 sets
– Cable stretches (knee on floor and cable up) 12 reps 17kg
– Cable up row 12 reps 14kg

3. Superset 3 sets
– Cable biceps 10reps 7.8 kg
– Underhand cable row 10reps 17kg

4. Pulls ups machine 4x12 (25kg)

Around 35mint

Legs and shoulders

1. Superset 3times
– swings kettlebell 15reps 12kg
– Reverse lunge shoulder disc hold up 10each 10kg

2. Superset 3times
– side lunge to shoulder press 10each 4kg each
 – Rdl to shoulder press (bar) 12rep 10kg

3. Superset 3 times
– squat press 12rep 8kg
– Reverse lunge around the world dumbbell 8each. 6kg

4. Superset 2times
– shoulder taps 45sec
– Kick Gluteos 30sec each side.

(Around 35mint)

Full body

1. Tricep extension with reverse lunge 3x10 each

2. Side lunge to squat jump 3x5 each

1. Swings 3x15
2. deadlift to shoulder press bar 3x10

1. Plank single row to squat biceps. 3x8

2. Squat to toe touch 3x12

1. Pull ups 3x10-15

Around 35mint

Chest, triceps and shoulders

1. Superset 4set
– triceps cable down 12rep
– Triceps overhead cable 10rep

2. Superset 3 sets
– Lateral raises db x12
– Single triple lateral raises seated x5 each

3. Superset x3
– seated DB shoulder press x12
– Around the world x10

4. Superset x3
– flies machine x15
 – Incline push ups x8

5. Assisted dips x10x3

Around 30mint

Gluteus/legs

1. Squats 4sets 15-12-10-8

1. Superset 4
– hip thrust 12
– Single leg thrust 8each

3. Cable gluteus 3x15each leg

4. Superset x3
– hamstring machine x10-12
– Single leg Romanian deadlift x10each

5. Superset 3sets
– side lunges weight 12rep leg
– Reverse lunge knee 15each

Gluteus
1. Set 4sets
– Squat (lower weight/high reps) 15-20

2. Set 3 sets
– good morning to seated squat. 10 rep

3. Superset 4rep
– Hip thrust bench (lower weight/high reps) 15-20
– Hold and abductions 10-15rep

4. Set 3reps
– Bulgarian lunges 8-12rep leg

4. Set 3rep
– leg press opposite kick. 12rep leg
Hiit full body

4 times 30SEC/15

1. Squat punch side + squat jump

2. 2 jumping jacks + 1 front squat jump
3. Thrust to 180 jump side
4. Knee to squat/ knee to squat jump
5. Bicycle abs
6. Burpee side jump
7. 2 lunge jump to 1 overhead jumping jack
8. Side crab to hold squat
9. Shoulder tap and plank jack
10. Mountain climbers

Gluteus

1. Superset 3x
– Alternating side lunges with disc 20rep 10kg
– Alternating reverse lunge with disc up 16rep 5kg

2. Superset 3x
– deadlift cable 12 rep 17kg
– Sumo squat cable 15rep 17kg

3. Superset 4x
– cable through stand 10rep 17kg
– Cable through kneeling 10rep 17kg

4. Superset 3x
– Side step up with kick 12each
– Dog kicks 15rep each

Abs and core workout

1. Upper abs superset. X2
– Toe touches 15
– Sit ups 15

2. Core superset x3
 – Plank reach toe touches 20
– Plank jacks 10
– Low plank 45sec

3. Obliques abs superset x3

– Bicycles 30
– Side plank rotations 10each

4. Lower abs superset x3

– Knee tucks 15
– Reverse crunches 15
– Mountain climbers 30

Push day
1. Superset x3
– incline chest press vertical hand 10
– Incline chess press horizontal “” 10

2. Individual shoulder press x4 10each

3. Superset x4
– single tricep cable 10 each
– Tricep cable 15

4. Superset x3
– single lateral cable raise 12-15
– Assisted dips 10-15

5. Giant set x3
– shoulder press bar 12rep
– Shoulder row bar 12rep
– Incline (feet up) push ups 10rep

Core strength
1. Superset x4
– tijeras 20
– Reverse crunches 20

2. Superset x3
– Russian twists 30
– Plank side lift 30s each side

3. Superset x4
 – plank hold 45sec
– Mountain climbers 20rep

Full body
1. Superset x4
– swings x15
– Reverse lunge into lateral raise x8 leg

2. Sumo squat single rows x10 arm x4times

3. Superset x3
– sumo squat to press plate x12
– Dumbbell front raise x10

4. Superset x3
– squat crunch x16
– Russian twists x20

5. Superset x3
– inchworm x2 to shoulder tap/plank jack 10rep
– Mountain climbers x8 to sumo paise squat x6 to jump squat x2 X10 reps

Back, biceps and abs

1. ABS x3
– single toe and knee touch x10 each
– Toe touches x15
– Leg raises x15
– Reverse crunches x15

2. Superset x4
– Lat pulldown 12-15
– Lat Rows 12-15

3. Single arm rows 10esch x3

4. Superset x3
– Face row 15
– Pull ups 8-10

5. Superset x3
– biceps curl cable x12
– Alternating biceps x10each to hold x10 each
 6. ABS
– plank 60sec to side dips plank 60sec
– Plank 45sec to side dips plank 45sec
– Plank 30sec to side dips plank 30sec

Gluteus & legs

1. Superset x4
– smith machine heel elevated squat x12
– Smith machine sumo squat 12

2. Superset x3
– smith machine elevated reverse lunge double x8
– Smith machine curtsey lunge x8 each

3. Side bench step smith machine x3 10 rep each

4. Hip thrust x4 12 reps