Page 1

Day 1 Exercise

4x12 Burpees Sets

Reps

RI

1 DB Bench Press

4

20/15/12/10

60

2 Inc. Bench Press

10

10

<60

3 Dips

4

amrap

60

4A Push-Ups

4

20

0

4B Jump Rope

4

90s

0

5 DB Fly

4

20/15/12/10

60

6 Cable Fly

2

40

90

Weights

Notes 10 mins, Every Min on the Min

no rest

20s sprints X12 Day 2 Exercise

Jump Rope 10 mins Weights

Sets

Reps

RI

1 Pull-Ups

4

amrap

60

2 Smith Mach Bent Over Row

10

10

<60

3 Seated Row

4

20/15/12/10

60

4A Machine Lat Pulldown

4

20

0

4B Jump Rope

4

90s

0

5 Seated Row

2

40

90

6 Hanging Leg Raises

3

15

60

toes to fingers

7 Cross Body Crunches

3

30ea

60

bicycle crunches

Day 3 Exercise

Reps

RI

1A Leg Extension

4

20

0

1B Lying Leg Curl

4

20

60

4

20/15/12/10

60

3A Walking DB Lunge

4

20ea

0

3B Jump Rope

4

90s

0

4 Leg Extension

2

40

90

5 Lying Leg Curl

2

40

90

6 Kneeling Cable Crunch

4

25

60

7 Decline Sit Ups

3

20

60

15s sprints x15

10 mins, Every Min on the Min

no rest

4x12 Burpees Sets

2 Squat

Notes

Weights

Notes


Day 4 Exercise

12 min jog Sets

Reps

RI

1 Tricep Pressdown

3

20/15/12

60

2 Close Grip Bench Press

10

10

<60

3 Tricep Pressdown

2

30

90

4 DB Curl

3

20/15/12

60

5A Cable Curl

4

20

0

5B Jump Rope

4

90s

0

2

40

90

6 DB Curl

Day 5 Exercise

Notes 10 mins, Every Min on the Min

no rest

Jump Rope 10 mins Sets

Reps

RI

4

20/15/12/10

60

2A Cable Lat Raises

4

20

0

2B Jump Rope

4

90s

0

3 Rear Delt Fly

4

15

60

4 Machine Shoulder Press

10

10

<60

5 Machine Shrug

4

20/15/12/10

60

6 Seated DB Shoulder Press

2

40

90

7 Standing Calf Raises

4

25

60

8A VKR

3

30

0

8B Crunches

3

30

60

1 Seated DB Shoulder Press

Weights

10x10 burpees; 10 mins, Every Min on the Min

Weights

Notes

no rest 10 mins, Every Min on the Min

10x10 Workouts  

www.starfitla.com IG: @theajhoy

10x10 Workouts  

www.starfitla.com IG: @theajhoy

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