workout routines

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Workout 1

Total Body Tension

     Exercise Reps Sets Tempo Rest
A Barbell Back Squat 6-8 3 30×0 2-3min
B Standing Barbell Shoulder Press in Front 6-8 3 30×0 2-3min
C Clean Grip Deadlift on Floor 6-8 3 31×0 2-3min
D Barbell Bench Pres 6-8 3 30×0 2-3min
E  Narrow Supinated (Surreptitious) Grasp Chin Up  6-8  3 30×1 2-3min
F Dips (Torso Upright) 6-8 3 30×0 2-3min
G Standing Barbell Curl 6-8 3 30×0 2-3min

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Workout 2

Total Body Stress

     Exercise Reps Sets Tempo Rest
A Leg Press (Feet Narrow as well as Low) 20* 3 2010 60 sec
B Seated Cord Row (Neutral Grasp) 20* 3 2011 60 sec
C Push Ups 20* 3 2011 60 sec
D Low Cable Pull Through 20* 3 2010 60 sec
E  Low Sheave Upright Row with Rope  20*  3 2011 60 sec
F Rope Triceps Pressdown 20* 3 2011 60 sec
G Dumbbell Hammer Curl 20* 3 2010 60 sec

* DECREASE COLLECTION – On your last set of each exercise, do your hard 20 representatives, then promptly lower the weight 10-15% and also do another 20 reps to complete that exercise.

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Workout 3

Total Body Damage

     Exercise Reps Sets Tempo Rest
A Barbell Front Squat 8-10 3 60×0 90 sec
B Incline DB Press 8-10 3 60×0 90 sec
C Lying Leg Curl 8-10 3 60×0 90 sec
D Wide Pronated (Overhand) Hold Pull Ups 8-10 3 60×0 90 sec
E  Kneeling Expenses Rope French Press  8-10  3 60×0 90 sec
F DB Incline Curl 8-10 3 60×0 90 sec
G Seated 2-Arm Sittinged 2-Arm DB Lateral Raise 8-10 3 60×0 90 sec

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Cardio Workouts:

Cardio Workout # 1: 30-40 minute run as adheres to:

1 minutes stroll: 1 minutes run (modest pace)

2 min walk : 2 min run

3 min walk: 3 min run

4 min walk: 4 min run

3 min walk : 3 min run

2 min walk: 2 min run

1 min walk: 1 min run

= 28 minutes

You can after that add another 10 min session if you really feel that you could starting with 1 minutes stroll: 1 min run

Cardio Workout # 2: 20 min HIIT

Here we intend to do 30-60 secs of HIGH intensity, adhered to by One Minute of total rest.

* I really skipped this exercise this week given that we were taking a trip and also really did not have the moment to do this workout. BUT, I would certainly like for you to do this.