Page 1

Day 1

15s Sprints x10

Exercise

Sets

Reps

RI

1 Cable Fly

4

20

60

2 Inc. DB Bench Press

4

3 Inc Hammer Strength Chest Press

4

12+10*

60

4 BB Bench Press

4

12

60

5A Hi - Lo Cable Fly

4

15

0

5B Lo - Hi Cably Fly

4

10

60

6A Dips

3

amrap

0

6B Diamond Push Ups

3

25

60

7A Machine Fly

3

6/20

0

7B Push Ups

3

amrap

60

Jump Rope 5 mins

Exercise

Sets

Reps

RI

1 Assisted Wide Pull Ups

4

15

60

2 Deadlift

5

8

60

3 Wide Grip Lat Pulldown

4

12+20*

60

4 T Bar Row

4

12

60

5 DB 1 Arm Bench Row

4

15+15**

60

6 Close Grip Seated Cable Row

4

6/20

60

7 Underhand Grip Lat Pulldown

4

6/20

60

8A Straight Arm Lat Pulldowns

3

15

0

8B PB Back Hypers

3

20

60

Day 3

15s Sprints x10

Exercise

Sets

Reps

RI

1 Single Leg Extension Machine

4

15ea

60

2 Squats

5

10+20*

60

3 Front Squats

4

20

60

4A Hi Box Step Ups

5

12ea

0

4B BB Hip Thrusters

5

20

60

5A BB RDL

4

15

0

5B Walking Lunge

4 4

Notes

12,10,8,6 60

Day 2

6 Single Leg Hamstring Curl

Weights

30 steps 60 15ea

60

finish on knees if needed

Weights

Notes

Weights

Notes


Day 4

Jump Rope 5 mins

Exercise

Sets

Reps

RI

1 Lat Raise Machine

4

15

60

2 Seated DB Shoulder Press

4

3 Hammer Stength Shoulder Press

4

10+20*

60

4A EZ Bar Upright Row

4

12

0

4B DB Alt Front Raises

4

12ea

60

5A Inc DB Rev Fly

3

20

0

5B Rope Cable Front Raises

3

15

60

6A BB Shrugs

4

10/20

0

6B Bent Over Rear Delt DB Fly

4

15

0

6C DB Lat Raises

4

15

60

Jump Rope 5 mins

Exercise

Sets

Reps

RI

1A Close Grip Bench Press

4

12,10,8,6

0

1B EZ Bar Curl

4

12,10,8,6 60

2A Rope Curls

4

10

0

2B Rope Tri Pressdown

4

15

60

3A Preacher Curl

4

8/15

0

3B EZ Bar Skullcrusher

4

12

60

4A Seated Alt DB Curls

3

15ea

0

4B Standing Hammer Curl

3

10

0

4C Seated Top 2/3, Slow Alt DB Curl

3

12ea

60

5A V-Bar Tri Pressdown

3

6/20

0

5B Seated DB Overhead Tri Ext

3

25

60

Day 6

15s Sprints x10

Exercise

Sets

Reps

RI

1A PB Leg Raises

3

20

0

1B PB Toe Touches

3

30

0

1C Lying Side Jack Knife

3

20ea

60

2 Cable Crunchdowns

5

25

60

3 Oblique Cable Crunchdown

4

15ea

60

4A VKR

4

25

0

4B Standing Cable Torso Twist

4

20ea

60

5A Decline Bench Russian Twist

3

20ea

0

5B Air Sprints

3

20s

60

3

15

60

* 1 dropset ** 2 dropsets 6/15 6 reps, then 15 reps each set

Notes

Weights

Notes

12,10,8,6 60

Day 5

6 Machine Crunches w/ Pause

Weights

Don't Drop Below Leg, 4:0:4

Weights

Notes

pause 4s at peak contraction

Mass Madness 1 Week Workout  

www.starfitla.com IG: @theajhoy

Mass Madness 1 Week Workout  

www.starfitla.com IG: @theajhoy

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