Are you looking to put on muscle in a hurry? This is the plan for you!
FeaturesCircuit
A
2 Rounds for Warm Up 20 Jumping Jacks 15 Band Toe Touch Band Pass Through 10 GB to Crunch 5 Push Ups
B1
Bench Press
15, 12, 10
B2
1-Arm DB Row
15, 12, 10
C1
GB Fly to Pull Over
18, 15, 12
C2
Seated Cable Row
18, 15, 12
D1
Incline Bench Press
15, 12, 10
D2
Lat Pulldown
18, 15, 12
E1
Push Ups
1 x MAX
E2
Chin-Up
1 x MAX
F
Hollow Hold
Circuit
A
2 Rounds 10 Cossack Squats (each side) 10 Stiff Leg Dead Bugs (each side) 10 Int/Ext Shoulder Rotations (each side)
B1
Back Squat
15, 12, 10
B2
Zottman Curls
15, 12, 10
B3
Tricep Pushdown
15, 12, 10
C1
Romanian Deadlift (RDL)
12, 10, 8
C2
Standing DB Press
15, 12, 10
D1
Leg Extension
18, 15, 12, 10
D2
DB Lateral Raise
15, 12, 10, 8
E1
Reverse Lunge
12, 10, 8
E2
DB Front Raise
15, 12, 10
F
Butterfly Situp
1 x 50
Circuit
A
2 Rounds 10 Squat Band Pull Aparts (5 OH / 5 UH) 10 Moving Dead Bugs (each side) 10 Moving Pointer Dogs (each side) 5 Down Dog to Up Dog Transitions
B1
DB Floor Press
12, 10, 8
B2
High Pull
12, 10, 8
C1
Lying Leg Curl
15, 12, 10
C2
Barbell Bicep Curl
15, 12, 10
C3
Side Plank Dips
3 x 10
D1
Bent Over Rear Delt Fly
12, 10, 8
D2
Glute Bridge DB Skull Crusher
12, 10, 8
E
Calf Raise
2 x 20
F
Med Ball Slam
2 x 20
Circuit
A
2 Rounds 10 Hollow Hold Rocks 10 Twisting Lunges (5 each side) 10 Single Leg Push Ups (5 each side)
B1
Lat Pulldown
18, 15, 12
B2
Shoulder Press
12, 10, 8
C1
Deadlift
12, 10, 8, 6
C2
OH Tri Rope Press
15, 12, 10, 8
D1
Goblet Squat
15, 12, 10, 8
D2
Hammer Curl
18, 15, 12, 10
E1
Decline DB Bench Press
15, 12, 10
E2
Curtsy Lunge W/DB
3 x 10
F
Dead Bug
1 x 10
Circuit
A
2 Rounds 10 Hindu Squats 10 Sumo Band High Pulls 10 GB to Crunch
B1
Hack Squat
15, 12, 10, 8
B2
Barbell Incline Bench Press
20, 18, 15, 12
C1
EZ Bar Curl
15, 12, 10
C2
Crossbody Tri Rope Push Down
15, 12, 10
D1
Seated Row
15, 12, 10
D2
Leg Extension
15, 12, 10
E1
KB swings
3 x 20
E2
Cossack Squat
3 x 10
F
Push Ups
1 x MAX
G
Hollow Hold