Entrenamiento en Linea

*Por favor leer las instruciones en las pestañas de abajo antes de empezar. 

Max Rep Calculator

EL Programa de Fuerza y Perdida de Peso  (Usando Pesas)

Mes 1

Press con barra en posición de pie y sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 1-3 = 10 REPS @ 40%

Video para Hombres

Video para Mujer

Curl alternando sentado con press

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS POR BRAZO @ Peso Moderado

Video para Hombres

Video Para Mujer

Elevación lateral de mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

 REP MAXIMA % or PESO - Peso Moderado

Video para Hombres

Video para Mujer

Elevación frontal con mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curls con barra

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 1-3 = 12 REPS CADA BRASO @ PESO MODERADO

Video para Hombres

Video para Mujer

Curls martillo con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombres

Video para Mujer

Remo inclinado con agarre prono

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remo con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 6 REPS @ 60%

Video para Hombres

Video para Mujer

Remo con sello

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Dominadas con agarre ancho

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 10 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

Flexiones de mentón

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES

SETS 1-2 = 10 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANA CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombre

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombre

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Aplastamientos de cráneo con barra

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

VOLADORES PLANOS CON MANCUERNA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

FLEXIONES DE DIAMANTE

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

SENTADILLAS CONVENCIONALES

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 12 REPS @ 60% MAX REP

SET 2 = 12 REPS @ 60% MAX REP

SET 3 = 12 REPS @ 65% MAX REP

SET 4 = 12 REPS @ 65% MAX REP

Video para Hombres

 Video para Mujer

SENTADILLAS CON TEMPO DE 3 SEGUNDOS

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 6 REPS @ 50%

Video para Hombre

Video para Mujer

ZANCADAS CON MANCUERNA (HACIA ADELANTE)

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

RDLS (Deadlift con piernas rectas) con mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

EJERCICIOS DE PANTORRILLAS CON MANCUERNA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujers

Press con barra en posición de pie y sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 1-3 = 10 REPS @ 40%

Video para Hombres

Video para Mujer

Curl alternando sentado con press

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS POR BRAZO @ Peso Moderado

Video para Hombres

Video Para Mujer

Elevación lateral de mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

 REP MAXIMA % or PESO - Peso Moderado

Video para Hombres

Video para Mujer

Elevación frontal con mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curls con barra

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 1-3 = 12 REPS CADA BRASO @ PESO MODERADO

Video para Hombres

Video para Mujer

Curls martillo con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombres

Video para Mujer

Remo inclinado con agarre prono

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remo con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 6 REPS @ 60%

Video para Hombres

Video para Mujer

Remo con sello

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Dominadas con agarre ancho

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 10 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

Flexiones de mentón

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES

SETS 1-2 = 10 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANA CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombre

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombre

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Aplastamientos de cráneo con barra

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

VOLADORES PLANOS CON MANCUERNA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

FLEXIONES DE DIAMANTE

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

SENTADILLAS CONVENCIONALES

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 12 REPS @ 60% MAX REP

SET 2 = 12 REPS @ 60% MAX REP

SET 3 = 12 REPS @ 65% MAX REP

SET 4 = 12 REPS @ 65% MAX REP

Video para Hombres

 Video para Mujer

SENTADILLAS CON TEMPO DE 3 SEGUNDOS

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 6 REPS @ 50%

Video para Hombre

Video para Mujer

ZANCADAS CON MANCUERNA (HACIA ADELANTE)

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

RDLS (Deadlift con piernas rectas) con mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

EJERCICIOS DE PANTORRILLAS CON MANCUERNA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujers

Press con barra en posición de pie y sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 1-3 = 10 REPS @ 40%

Video para Hombres

Video para Mujer

Curl alternando sentado con press

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS POR BRAZO @ Peso Moderado

Video para Hombres

Video Para Mujer

Elevación lateral de mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

 REP MAXIMA % or PESO - Peso Moderado

Video para Hombres

Video para Mujer

Elevación frontal con mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curls con barra

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 1-3 = 12 REPS CADA BRASO @ PESO MODERADO

Video para Hombres

Video para Mujer

Curls martillo con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombres

Video para Mujer

Remo inclinado con agarre prono

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remo con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 6 REPS @ 60%

Video para Hombres

Video para Mujer

Remo con sello

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Dominadas con agarre ancho

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 10 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

Flexiones de mentón

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES

SETS 1-2 = 10 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANA CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombre

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombre

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Aplastamientos de cráneo con barra

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

VOLADORES PLANOS CON MANCUERNA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

FLEXIONES DE DIAMANTE

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

SENTADILLAS CONVENCIONALES

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 12 REPS @ 60% MAX REP

SET 2 = 12 REPS @ 60% MAX REP

SET 3 = 12 REPS @ 65% MAX REP

SET 4 = 12 REPS @ 65% MAX REP

Video para Hombres

 Video para Mujer

SENTADILLAS CON TEMPO DE 3 SEGUNDOS

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 6 REPS @ 50%

Video para Hombre

Video para Mujer

ZANCADAS CON MANCUERNA (HACIA ADELANTE)

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

RDLS (Deadlift con piernas rectas) con mancuerna

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

EJERCICIOS DE PANTORRILLAS CON MANCUERNA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombres

Video para Mujers

Mes 2

Presión con mancuernas sentado sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 4 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Limpieza colgando a presión

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 2 = 12 REPS @ 30%

Video para Hombre y Mujer

Elevación lateral con mancuernas de lado

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

MAX REP % or WT - Peso Moderado

Video para Hombre

Video para Mujer

Hombros posteriores inclinado hacia adelante

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curl de mancuerna alterno

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 20 REPS EACH ARM @ Peso Moderado

Video para Hombre

Video para Mujer

Curl de barra con agarre inverso

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombre

Video para Mujer

Deadlifts con pausa

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SET 1 = 6 REPS @ 50% MAX REP

SET 2 = 6 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 50% MAX REP

Video para Hombre

Video para Mujer

Remos inclinados con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video de Hombre

Video de Mujer

Pullovers con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remos con peso corporal (acostado debajo)

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANO CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombres y Mujer

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombres

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE CRÁNEO TRITURADORA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

Planchas de voladores con mancuernas en posición plana

INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

PUSH UPS DE DIAMANTE

NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Sentadillas Frontales

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES.

SET 1 = 8 REPS @ 45% MAX REP

SET 2 = 8 REPS @ 45% MAX REP

SET 3 = 8 REPS @ 50% MAX REP

SET 4 = 8 REPS @ 50% MAX REP

Video para Hombres

Video para Mujer

Sentadillas con pesa en mano

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES

SET 1 = 12 REPS @ Peso Moderado

SET 2 = 12 REPS @ Peso Moderado

SET 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE LUNGE HACIA ADELANTE

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE CALVAS

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Presión con mancuernas sentado sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 4 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Limpieza colgando a presión

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 2 = 12 REPS @ 30%

Video para Hombre y Mujer

Elevación lateral con mancuernas de lado

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

MAX REP % or WT - Peso Moderado

Video para Hombre

Video para Mujer

Hombros posteriores inclinado hacia adelante

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curl de mancuerna alterno

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 20 REPS EACH ARM @ Peso Moderado

Video para Hombre

Video para Mujer

Curl de barra con agarre inverso

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombre

Video para Mujer

Deadlifts con pausa

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SET 1 = 6 REPS @ 50% MAX REP

SET 2 = 6 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 50% MAX REP

Video para Hombre

Video para Mujer

Remos inclinados con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video de Hombre

Video de Mujer

Pullovers con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remos con peso corporal (acostado debajo)

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANO CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombres y Mujer

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombres

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE CRÁNEO TRITURADORA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

Planchas de voladores con mancuernas en posición plana

INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

PUSH UPS DE DIAMANTE

NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Sentadillas Frontales

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES.

SET 1 = 8 REPS @ 45% MAX REP

SET 2 = 8 REPS @ 45% MAX REP

SET 3 = 8 REPS @ 50% MAX REP

SET 4 = 8 REPS @ 50% MAX REP

Video para Hombres

Video para Mujer

Sentadillas con pesa en mano

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES

SET 1 = 12 REPS @ Peso Moderado

SET 2 = 12 REPS @ Peso Moderado

SET 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE LUNGE HACIA ADELANTE

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE CALVAS

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Presión con mancuernas sentado sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 4 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Limpieza colgando a presión

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 2 = 12 REPS @ 30%

Video para Hombre y Mujer

Elevación lateral con mancuernas de lado

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

MAX REP % or WT - Peso Moderado

Video para Hombre

Video para Mujer

Hombros posteriores inclinado hacia adelante

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curl de mancuerna alterno

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 20 REPS EACH ARM @ Peso Moderado

Video para Hombre

Video para Mujer

Curl de barra con agarre inverso

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombre

Video para Mujer

Deadlifts con pausa

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SET 1 = 6 REPS @ 50% MAX REP

SET 2 = 6 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 50% MAX REP

Video para Hombre

Video para Mujer

Remos inclinados con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video de Hombre

Video de Mujer

Pullovers con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remos con peso corporal (acostado debajo)

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANO CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombres y Mujer

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombres

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE CRÁNEO TRITURADORA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

Planchas de voladores con mancuernas en posición plana

INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

PUSH UPS DE DIAMANTE

NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Sentadillas Frontales

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES.

SET 1 = 8 REPS @ 45% MAX REP

SET 2 = 8 REPS @ 45% MAX REP

SET 3 = 8 REPS @ 50% MAX REP

SET 4 = 8 REPS @ 50% MAX REP

Video para Hombres

Video para Mujer

Sentadillas con pesa en mano

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES

SET 1 = 12 REPS @ Peso Moderado

SET 2 = 12 REPS @ Peso Moderado

SET 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE LUNGE HACIA ADELANTE

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE CALVAS

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Presión con mancuernas sentado sobre la cabeza

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 4 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Limpieza colgando a presión

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SETS 2 = 12 REPS @ 30%

Video para Hombre y Mujer

Elevación lateral con mancuernas de lado

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS @ Peso Moderado

MAX REP % or WT - Peso Moderado

Video para Hombre

Video para Mujer

Hombros posteriores inclinado hacia adelante

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 3 = 20 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Curl de mancuerna alterno

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 20 REPS EACH ARM @ Peso Moderado

Video para Hombre

Video para Mujer

Curl de barra con agarre inverso

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SETS 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

Deadlift con barra recta

INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SET 1 = 8 REPS @ 55% MAX REP

SET 2 = 8 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Video para Hombre

Video para Mujer

Deadlifts con pausa

INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES.

SET 1 = 6 REPS @ 50% MAX REP

SET 2 = 6 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 50% MAX REP

Video para Hombre

Video para Mujer

Remos inclinados con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-4 = 12 REPS @ Peso Moderado

Video de Hombre

Video de Mujer

Pullovers con mancuernas

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Remos con peso corporal (acostado debajo)

INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 20 REPS (puede ser con ayuda)

Video para Hombres

Video para Mujer

SERIES DE BANCO PLANO CON BARRA

INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES.

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Video para Hombres y Mujer

SERIES DE BANCO INCLINADO

INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES.

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Video para Hombres

Video para Mujer

PRESIONES DE PISO CON BARRA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE CRÁNEO TRITURADORA

INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES.

SETS 1-3 = 12 REPS @ Peso Moderado

Male Video

Female Video

Planchas de voladores con mancuernas en posición plana

INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS

SETS 1-3 = 12 REPS @ Peso Moderado

Video para Hombre y Mujer

PUSH UPS DE DIAMANTE

NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Sentadillas Frontales

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES.

SET 1 = 8 REPS @ 45% MAX REP

SET 2 = 8 REPS @ 45% MAX REP

SET 3 = 8 REPS @ 50% MAX REP

SET 4 = 8 REPS @ 50% MAX REP

Video para Hombres

Video para Mujer

Sentadillas con pesa en mano

INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES

SET 1 = 12 REPS @ Peso Moderado

SET 2 = 12 REPS @ Peso Moderado

SET 3 = 12 REPS @ Peso Moderado

Video para Hombre

Video para Mujer

BARRA DE LUNGE HACIA ADELANTE

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES.

SETS 1-3 = 15 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

BARRA DE CALVAS

INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES

SETS 1-3 = 10 REPS @ Peso Moderado

Video para Hombres

Video para Mujer

Mes 3

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Alternating Curl to Press

REST INTERVAL = 2MIN 30sec BETWEEN SETS

SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight

Female Video

Male Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Front Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Barbell Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Spider Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 60% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Male Video

Female Video

Overhand Grip Bent Over Row

REST INTERVAL = 2MIN 30 SEC BETWEEN SETS

SET 1-4 = 12 REPS @ 50% Moderate Weight

Male Video

Female Video

Dumbell Pullovers

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

Pull Ups Wide Grip

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS (can be assisted)

Male Video

Female Video

Commando Pull Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-2 = 10 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

CONVENTIONAL  SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 10 REPS @ 65% MAX REP

SET 2 = 8 REPS @ 70% MAX REP

SET 3 = 8 REPS @ 70% MAX REP

SET 4 = 8 REPS @ 75% MAX REP

Male Video

 Female Video

 BOX SQUATS

REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS

SET 1 = 4 REPS @ 75% MAX REP

SET 2 = 4 REPS @ 75% MAX REP

Male Video

Female Video

NARROW STANCE SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1= 10 REPS @ 55% MAX REP

SET 2 = 10 REPS @ 55% MAX REP

SET 3 = 10 REPS @ 55% MAX REP

Male Video

Female Video

DUMBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN BETWEEN SETS

SETS 1-3 = 15 REPS @ Body Weight

Male Video

Female Video

DUMBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Alternating Curl to Press

REST INTERVAL = 2MIN 30sec BETWEEN SETS

SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight

Female Video

Male Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Front Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Barbell Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Spider Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 60% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Male Video

Female Video

Overhand Grip Bent Over Row

REST INTERVAL = 2MIN 30 SEC BETWEEN SETS

SET 1-4 = 12 REPS @ 50% Moderate Weight

Male Video

Female Video

Dumbell Pullovers

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

Pull Ups Wide Grip

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS (can be assisted)

Male Video

Female Video

Commando Pull Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-2 = 10 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

CONVENTIONAL  SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 10 REPS @ 65% MAX REP

SET 2 = 8 REPS @ 70% MAX REP

SET 3 = 8 REPS @ 70% MAX REP

SET 4 = 8 REPS @ 75% MAX REP

Male Video

 Female Video

 BOX SQUATS

REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS

SET 1 = 4 REPS @ 75% MAX REP

SET 2 = 4 REPS @ 75% MAX REP

Male Video

Female Video

NARROW STANCE SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1= 10 REPS @ 55% MAX REP

SET 2 = 10 REPS @ 55% MAX REP

SET 3 = 10 REPS @ 55% MAX REP

Male Video

Female Video

DUMBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN BETWEEN SETS

SETS 1-3 = 15 REPS @ Body Weight

Male Video

Female Video

DUMBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Alternating Curl to Press

REST INTERVAL = 2MIN 30sec BETWEEN SETS

SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight

Female Video

Male Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Front Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Barbell Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Spider Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 60% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Male Video

Female Video

Overhand Grip Bent Over Row

REST INTERVAL = 2MIN 30 SEC BETWEEN SETS

SET 1-4 = 12 REPS @ 50% Moderate Weight

Male Video

Female Video

Dumbell Pullovers

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

Pull Ups Wide Grip

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS (can be assisted)

Male Video

Female Video

Commando Pull Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-2 = 10 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

CONVENTIONAL  SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 10 REPS @ 65% MAX REP

SET 2 = 8 REPS @ 70% MAX REP

SET 3 = 8 REPS @ 70% MAX REP

SET 4 = 8 REPS @ 75% MAX REP

Male Video

 Female Video

 BOX SQUATS

REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS

SET 1 = 4 REPS @ 75% MAX REP

SET 2 = 4 REPS @ 75% MAX REP

Male Video

Female Video

NARROW STANCE SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1= 10 REPS @ 55% MAX REP

SET 2 = 10 REPS @ 55% MAX REP

SET 3 = 10 REPS @ 55% MAX REP

Male Video

Female Video

DUMBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN BETWEEN SETS

SETS 1-3 = 15 REPS @ Body Weight

Male Video

Female Video

DUMBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Alternating Curl to Press

REST INTERVAL = 2MIN 30sec BETWEEN SETS

SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight

Female Video

Male Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Front Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Barbell Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Spider Curls

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 60% MAX REP

SET 3 = 6 REPS @ 60% MAX REP

SET 4 = 6 REPS @ 60% MAX REP

Male Video

Female Video

Overhand Grip Bent Over Row

REST INTERVAL = 2MIN 30 SEC BETWEEN SETS

SET 1-4 = 12 REPS @ 50% Moderate Weight

Male Video

Female Video

Dumbell Pullovers

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

Pull Ups Wide Grip

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS (can be assisted)

Male Video

Female Video

Commando Pull Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-2 = 10 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

CONVENTIONAL  SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 10 REPS @ 65% MAX REP

SET 2 = 8 REPS @ 70% MAX REP

SET 3 = 8 REPS @ 70% MAX REP

SET 4 = 8 REPS @ 75% MAX REP

Male Video

 Female Video

 BOX SQUATS

REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS

SET 1 = 4 REPS @ 75% MAX REP

SET 2 = 4 REPS @ 75% MAX REP

Male Video

Female Video

NARROW STANCE SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1= 10 REPS @ 55% MAX REP

SET 2 = 10 REPS @ 55% MAX REP

SET 3 = 10 REPS @ 55% MAX REP

Male Video

Female Video

DUMBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN BETWEEN SETS

SETS 1-3 = 15 REPS @ Body Weight

Male Video

Female Video

DUMBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Mes 4

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Mes 5

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

Seated Overhead Dumbell Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 1-4 = 10 REPS @ Moderate Weight

Male Video

Female Video

Hang Clean to Press

REST INTERVAL = 3MIN BETWEEN SETS

SETS 2 = 12 REPS @ 30%

Male/Female Video

Side Lateral Dumbell Raise

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS @ Moderate Weight

MAX REP % or WT - Moderate Weight

Male Video

Female Video

Bent Over Rear Delts

REST INTERVAL = 1MIN 30SEC BETWEEN SETS

SETS 3 = 20 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Reverse Grip Barbell Curl

REST INTERVAL = 2MIN BETWEEN SETS

SETS 3 = 12 REPS @ Moderate Weight

Male Video

Female Video

Deadlift Straight Bar

REST INTERVAL = 3MIN 30SEC BETWEEN SETS

SET 1 = 8 REPS @ 60% MAX REP

SET 2 = 8 REPS @ 65% MAX REP

SET 3 = 6 REPS @ 65% MAX REP

SET 4 = 6 REPS @ 70% MAX REP

Male Video

Female Video

Pause Deadlifts

REST INTERVAL = 3MIN BETWEEN SETS

SET 1 = 6 REPS @ 55% MAX REP

SET 2 = 6 REPS @ 55% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

Male Video

Female Video

Seal Row

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-4 = 20 REPS @ Moderate Weight

Male Video

Female Video

Chin Ups

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ (can be assisted)

Male Video

Female Video

Body Weight Rows (Lay under)

REST INTERVAL = 2MIN 30SEC BETWEEN SETS

SETS 1-3 = 20 REPS (can be assisted)

Male Video

Female Video

FLAT BENCH BAR SETS

REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS

SET 1 = 10 REPS @ 60% MAX REP

SET 2 = 10 REPS @ 60% MAX REP

SET 3 = 10 REPS @ 65% MAX REP

SET 4 = 10 REPS @ 65% MAX REP

Male Video

INCLINE BENCH SETS

REST INTERVAL = 2 MIN BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 8 REPS @ 55% MAX REP

SET 4 = 8 REPS @ 55% MAX REP

Male Video

Female Video

BARBELL FLOOR PRESSES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

BARBELL SKULL CRUSHERS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

Female Video

FLAT DUMBELL FLYS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 12 REPS @ Moderate Weight

Male Video

DIAMOND PUSHUPS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

FRONT SQUATS

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 8 REPS @ 50% MAX REP

SET 2 = 8 REPS @ 50% MAX REP

SET 3 = 6 REPS @ 55% MAX REP

SET 4 = 6 REPS @ 55% MAX REP

Male Video

 Female Video

 DUMBELL GOBLET SQUAT

REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS

SET 1 = 20REPS @ MODERATE WEIGHT

SET 2 = 20 REPS @ MODERATE WEIGHT

Male Video

Female Video

BARBELL LUNGES (FORWARD)

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

BARBELL RDLS

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 15 REPS @ Moderate Weight

Male Video

Female Video

BARBELL CALVES

REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS

SETS 1-3 = 10 REPS @ Moderate Weight

Male Video

Female Video

The Strength & Weight Loss Fitness Program (No Weights) (Por el Momento Solo en Ingles)