Full-Body Blitz

“We enter week three and I’ve hit the shuffle button again.

Now you’re going to begin with week with your high rep workout (perfect for a Monday morning where you need your ass kicked!).”

russ howe pti

PROGRAM DETAILS:

Progress: Week 3 of 6
Frequency: 5 workouts
Methods: High reps, moderate reps, low reps, traditional cardio, HIIT.


Monday
(Full-body weights)

ExerciseSetsRepsRest
Seated Leg Curl320-2545 sec
Leg Extension220-2545 sec
Incline DB Bench Press320-2545 sec
High-to-low Cable Flye220-2545 sec
Seated Cable Row320-2545 sec
Straight-arm Pulldown220-2545 sec
DB Lateral Raise320-2545 sec
DB Prone Flye220-2545 sec
Incline DB Curl
superset with
Ski-jump Kickbacks
320-25

20-25
0 sec

45 sec
Floor Crunches
superset with
Lying Leg Paddles
320-25

20-25
0 sec

45 sec

Tuesday
(Choose an option from below)

Option 1
Use today as a rest day
Option 2TimeInclineSpeed
Treadmill Walk
* Avoid holding the handrails.
30m14%3mph
Option 3SetsRepsRest
Jumping Jacks
superset with
Mountain Climbers
520 sec

20sec
0 sec

20 sec
Jog15 minsn/a
Sprints
* Walk back to start line for recovery.
1260 metersn/a

Wednesday
(Full-body weights)

ExerciseSetsRepsRest
Barbell Stiff-leg Deadlift312-1545 sec
Leg Press212-1545 sec
Flat DB Bench Press312-1545 sec
Flat DB Flye212-1545 sec
Wide-grip Lat Pulldown312-1545 sec
One-arm DB Row212-1545 sec
DB “X” Press312-1545 sec
Cable Face Pull212-1545 sec
Seated DB Hammer Curl
superset with
Ez-bar Skullcrushers
312-15

12-15
0 sec

45 sec
Knee-touch Crunches
superset with
Reverse Crunches
312-15

12-15
0 sec

45 sec

Thursday
(Choose an option from below)

Option 1
Use today as a rest day
Option 2TimeInclineSpeed
Treadmill Walk
* Avoid holding the handrails.
30m14%3mph
Option 3SetsRepsRest
Jumping Jacks
superset with
Mountain Climbers
520 sec

20sec
0 sec

20 sec
Jog15 minsn/a
Sprints
* Walk back to start line for recovery.
1260 metersn/a

Friday
(Full-body weights)

ExerciseSetsRepsRest
Sumo Deadlift56-845 sec
Flat Barbell Bench Press56-845 sec
Bent-over Barbell Row56-845 sec
Barbell Shoulder Press56-845 sec
EZ-bar Curl
superset with
Close-grip Barbell Bench Press
36-8

6-8
0 sec

45 sec
Cable Crunches
superset with
Anchored Leg Lifts
36-8

6-8
0 sec

45 sec

Saturday
(Recovery day #1)

Sunday
(Recovery day #2)

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