Home workout
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Table 1
2
Weight Training Program
3
Day 1Day 2Day 3Day 4
4
Hi-Low Warm Up15Hi-Low Warm Up15Hi-Low Warm Up15Hi-Low Warm Up15
5
Cross Chop Warm Up15Cross Chop Warm Up15Cross Chop Warm Up15Cross Chop Warm Up15
6
7
Squat Jump - 3 rounds10Lateral Lunges w/Press10Leg Press Machine20Reverse Lunge slide20
8
Lunge Jump10Curtsy Squats10Single Leg Press Machine10Lateral Lunge slide20
9
Skater Jump10
10
Step Up Jump10Prone Leg Curl Machine15Step Ups10Leg Extension15
11
Single Leg Squats10Straight Leg Deadlift15Squats DB15Calf Raises - 3 way30
12
13
Walking Lunge Curl20Shoulder Press DB10Incline DB Press15Push Up Wide10
14
Shoulder Raises Frontal10Flys on Machine15Push Up Regular10
15
Push Up Regular10Shoulder Raises Lateral10Push Up Narrow10
16
Push Up Narrow10Shoulder Raises Reverse Fly10Seated Row Cable10
17
1 Arm Row DB10Assisted Pull Ups10
18
Lat Pull Down Wide15Tricep Rope Extension15Straight Arm Pull Down15
19
Lat Pull Down Narrow15Tricep Single Arm Underhand pulldown15Curl Machine 15
20
Tricep Machine15Single Arm Curls DB10Tricep Extension W Bar20
21
V-Up25
22
Seated Rotation25Leg Lifts Straight20Full Sit-Ups25Side Plank Lifts20
23
Leg Lifts Rotation20Opposite Arm - Opposite Leg20Toe Touch Lifts30
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...