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Treadmill
SETS
DISTANCE & TIME
1
0mi - 12min 0s
Dynamic Warm Up
SETS
TIME
1
5min 36s
Chin Up (Assisted)
SETS
WEIGHT & REPS
1
10lbs x 1 reps
2
45lbs x 5 reps
3
45lbs x 5 reps
Bent Over Row (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
W
60lbs x 4 reps
W
70lbs x 3 reps
1
95lbs x 5 reps
2
95lbs x 5 reps
3
95lbs x 5 reps
4
95lbs x 5 reps
Back Extension (Weighted Hyperextension)
SETS
WEIGHT & REPS
W
25lbs x 10 reps
1
35lbs x 8 reps
2
35lbs x 8 reps
3
35lbs x 8 reps
4
35lbs x 8 reps
5
35lbs x 12 reps
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
W
65lbs x 10 reps
1
85lbs x 8 reps
Best 1 Rep Max
2
85lbs x 7 reps
3
85lbs x 6 reps
4
85lbs x 6 reps
21's
SETS
WEIGHT & REPS
1
20lbs x 21 reps
2
30lbs x 21 reps
3
30lbs x 21 reps
Wood Choppers
SETS
WEIGHT & REPS
1
36lbs x 10 reps
2
36lbs x 10 reps
3
36lbs x 10 reps
4
36lbs x 10 reps