Upper Body Blast
50 secs work/10 secs rest
* he explains the first 2 exercises for the legs to activate hormones for muscle growth and that we will be doing drop sets (starting with 2 db's and going down to 1 db)
1. front squats, 2 db's
2. goblet squats, 1 db
3. overhead press, 2 db's
4. overhead press, 1 db
5. bent-over row, 2 db's
6. bent-over row, 1 db
7. overhead triceps extension, 2 db's
8. overhead triceps extension, 1 db
9. hammer curls, 2 db's
10. hammer curls, 1 db
Lower Body Crush
90 secs work/30 secs rest
all bodyweight
1. mechanical change squat (wide to normal to close stance)
2. mechanical change squat (parallel, staggered, split)
3. mechanical change lunge (reverse, forward, lateral, curtsey)
4. isometric squat ladder
5. isometric lunge ladder
Arms and Abs Assault
30 secs work per exercise, all exercises are single arm, so one arm rests while the other is working
1. split kneel curl to press
2. double kneeling curl to press
3. standing curl to press
4. deep squatting curl to press
5. 2-leg hinging curl to press
6. staggered squat curl to press
7. staggered hinging curl to press
8. forward lunging curl to press
9. 1-leg hinging curl to press
10. seated, legs stretched out in front of you, curl to press
Gorilla Gut Buster
40 secs work/ 20 secs rest
animal movements
1. spider crawls
2. monkey lunges
3. crab walk
4. traveling ape
5. bear crawls
6. traveling baboon
7. spider to scorpion push-up
8. duck walk
9. alligator push-ups
10. frog hops
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