Perform the workouts below for the next 4 weeks, then move on to the next phase.
REST DAY
Warm-Up: 3 Rounds5 Push-Ups10 Sit-Ups
5 Set SupersetPush-Ups - to failure1-Arm DB Row - 15 reps5 Set SupersetFlat Bench DB Press or Floor Press - 15 repsFront Raise - 10 reps3 Set SupersetWeighted Crunches: 25 repsDB Deadlifts: 20 repsConditioningWalking Lunges - 10 minutes-or-Walk/Run Intervals - 1 mile
Warm-Up - 3 Rounds10 Push-Ups10 Air Squats
Death By Dumbbell100 Alternating DB Curls in a row100 Triceps Extensions in a row
4 Set SupersetDB Concentration Curls - 10 per armHammer Curls - 10 repsDB Skull Crushers - 15 reps
3 Set SupersetChair Dips - 20 repsDouble DB Curls - 10 repsWeighted Crunches100
ConditioningWalking Lunges - 10 minutes-or-Walk/Run Intervals - 1 mile
10 Set Superset25 Air Squats10 Push-UpsWeighted Crunches100
Warm-Up: 3 Sets10 Push-Ups15 Air Squats5 Set SupersetIncline Press: 15 repsChest Flys: 10 repsFlat DB Press - to failure
5 Set Superset1-Arm DB Row - 20 repsWide Grip Pull-Ups - to failureAb Wheel100 reps
10-Set Total Shoulder AnnihilationDB Press - 10 repsFront Raise - 10 repsLateral Raise - 10 reps
Alternating Dumbbell Curls100 reps:30 rest between setsTricep Extensions100 reps:30 rest between sets
Weighted Crunches100ConditioningWalking Lunges - 10 minutes-or-Walk/Run Intervals - 1 mile
