Day 5 – Full Body Weight Workout & Abs

A Low Weight High Rep Session with Superset circuits and low rest period to aim for maximum intensity.

1. Warm Up:

10 Minutes of Steady State Cardio – Exercise Bike

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2. Working Sets

a. 12 Alternating Hammer Curls, 12 Dumbell Lateral Raises and 12 Dumbell Shoulder Press

Sets: 3 sets.

Rest: 30 – 60 seconds between each set.

Tempo: 2-1-2-0

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b. 12 Incline Dumbell Chest Press, 10 – 12 Bent Over Row & 10 – 12 Over Head Tricep Extension

Sets: 3 sets

Rest: 30 – 60 Seconds between each set.

Tempo: 2-1-2-0

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c. E-Z Bar Bicep Curl Super Set With E-Z Close Grip Tricep Press

Sets: 3 sets of 10 – 12 Reps

Rest: 20 Seconds between each set.

Tempo: 2-1-2-0

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d. Standing Military Press

Sets: 3 sets of 10 – 12 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

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e. Romanian Deadlift Superset with Reverse Grip Bent Over Row

Sets: 3 sets of 10 -12 Reps

Rest: 20 seconds between each set.

Tempo: 2-1-2-1

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f. Barbell Glute Bridge

Sets: 3 sets of 10 -12 Reps

Rest: 20 seconds between each set.

Tempo: 2-2-2-1

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c. Wide Grip Assisted Pull Ups

Sets: 3 sets of 10 – 15 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

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3. Abs

a. Box Jumps

Sets: 2 x 1 minute

Rest: 20 seconds between each set.

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b. Crunches

Sets: 3 x 1 Minute

Rest: 10 seconds between each set.

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c. Bicycle Crunches

Sets: 3 x 1 Minute

Rest: 10 seconds between each set.

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d. Oblique Dumbell Side Bend

Sets: 3 x 12 Reps on Each Side

Rest: 10 seconds between each set.

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e. Ab Roller

Sets: 3 x 1 Minute

Rest: 10 seconds between each set.

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f. Hanging Knee Raises

Sets: 3 x 10 – 15 Reps or until Failure

Rest: 30 seconds between each set.

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g. Plank

Sets: 3 x 1 Minute

Rest: 10 seconds between each set.

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