This program is made for those that want or need to be as effective as they can in the gym. Only 3 days a week in the gym with workouts that shouldn't take longer than 40 mins each. Cardio days at least 2 days a week at a max of 30mins each. For the gym, days make sure we are using a full range of motion for each movement and that each weight is controllable for each rep.
FeaturesA
Bench Press
4 x 5 @ 80, 80, 85, 85 %
B1
Chin-Up
4 x 5
B2
DB Seated Overhead Press
4 x 8
C1
DB RDL
3 x 10
C2
Walking Lunges
3 x 10
A
Walk
1 x 30:00
B
Jog
1 x 2
C
Rowing
1 x 30:00
D
Biking
1 x 30:00
A
Back Squat
4 x 5 @ 80, 80, 85, 85 %
B1
1-Arm DB Row
3 x 8
B2
DB Incline Bench Press
3 x 10
C1
Step-Ups
4 x 6
C2
Cable Face Pull
4 x 15
A
Walk
1 x 30:00
B
Jog
1 x 2
C
Rowing
1 x 30:00
D
Biking
1 x 30:00
A
Bent Over Row
4 x 8
B
RDL
3 x 10
C1
Middle Cable Chest Fly
4 x 12
C2
Seated Cable Row
4 x 12