6 DAYS GYM TRAINING
Tempo Explanation above for reference.
WO1-UPPER- PUSH
6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)
8 Bench press
SUPERSET WITH
15 Press ups
3 Sets 12 Tempo 3-1-2-1
Seated Press
SUPERSET WITH
Inclined DB Chest Press
5 Sets EMOM (every minute on the minute) Tempo 2-1-1-1
6-8 DB Arnold Press
SUPERSET WITH
6-8 BB Push Press
EMOM 5 MINUTES Sets 12 Tempo 3-1-2-1
15 Seated Lat raises
SUPERSET
Start 3 Sets 12-15 Reps
Tricep skull crusher
Tricep Dips
FINISHER
AMRAP (as many rounds as possible) in 7-10 minutes
15 Tricep press up shoulder tap
15 Plank on hands to side plank each side, every move is a rep
15 High plank to down dog
WO2-LEGS
6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)
12 Low step curb squats DB
SUPERSET WITH
10 B stance RDL ES
3 Sets 12 Tempo 4-1-1-1
20 BB Front Lunges
SUPERSET WITH
20 BB B stance Hip Thrusts, 10 ES
4 Sets 15 Tempo 2-1-1-1
Normal Hip Thrusts
SUPERSET WITH
BB Zercher Good morning
EMOM 6 MINUTES Sets 12 Tempo 3-1-2-1
20 DB Calf raises (min 1 right, min 2 left repeat off step)
FINISHER all no weight
300 Low Bodyweight Squats
WO3-UPPER- PULL
6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)
10 Seated Row
SUPERSET WITH
Prone Inclined Bench fly DB
3 Sets 12 Tempo 3-1-2-1
Lat Pull Down
SUPERSET WITH
Facepull
5 Sets EMOM (every minute on the minute) Speed Deadlifts
8 Deadlift
EMOM 3 MINUTES Sets 12 Tempo 3-1-2-1
BB Up row
SUPERSET
Start 3 Sets 12-15 Reps
Bicep Curl Hammer Grip
Bicep curl Pulley
FINISHER
AMRAP (as many rounds as possible) in 10 minutes
15 Dragon Rows
20 Y/I Riase
10 Cleans
WO4-UPPER- PUSH
6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)
8 Bench press DB
SUPERSET WITH
Seated Lat Raises
3 Sets 12 Tempo 3-1-2-1
Cable Crossover
SUPERSET WITH
Cable Shoulder Press ES
5 Sets EMOM (every minute on the minute) Tempo 2-1-1-1
8 Front Raise
SUPERSET WITH
Push Press
EMOM 3 MINUTES Sets 12 Tempo 3-1-2-1
10 Leaning Lat Raise ES
SUPERSET
Start 3 Sets 12-15 Reps
Around the world
Tricep Dips
WO5-LEGS
6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)
Leg Press
SUPERSET WITH
Abductor Machine
3 Sets 12 Tempo 4-1-1-1
Smith Squats
SUPERSET WITH
Narrow heels elevated smith squat
4 Sets 15 Tempo 2-1-1-1
Wide Leg Deadlift
SUPERSET WITH
KB Swing
EMOM 6 MINUTES Sets 12 Tempo 3-1-2-1
20 DB Calf raises (min 1 right, min 2 left repeat off step)
FINISHER all no weight
100 Hip Thrusts DROP SET
WO6-UPPER- PULL
6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)
10 1 Arm Row
SUPERSET WITH
Straight Arm Pullover
3 Sets 12 Tempo 3-1-2-1
Cable bent over 1 arm fly
SUPERSET WITH
Straight arm pushdown
5 Sets EMOM (every minute on the minute) Speed Deadlifts
8 Wide leg deadlift
EMOM 3 MINUTES Sets 12 Tempo 3-1-2-1
Clean Press
SUPERSET
Start 3 Sets 12-15 Reps
Bicep Curl Hammer Grip
Bicep Curl BB
ABS 2 X PER WEEK 10 Minute AMRAP
20 Controlled Mountain Climbers TRX
20 Ab Bicycle
20 V UPS
20 Russian Twist