Wild Physique Fitness
Bodybuilding, General Fitness, Endurance, Functional Training, Strength & ConditioningThis program is simple but don't let that fool you. It's an ass kicker if you work hard on it.
Supersets and Tri-Sets is an escalating volume program of moving from 3 sets week 1 to 6 sets week 4. The program sticks to the traditional meaning of superset which is a pairing of two exercise for the SAME bodypart. (Two exercises performed together is a compound set.)
This workout is a two on, one off, two on, two off program but I have included a MetCon workout to fill the gap if you need to trim bodyfat.
If you have any questions. Send them to me at kahlesgym@rocketmail.com
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
3 x 8
A2
Gironda Chest Dip
3 x 8
A3
DB Fly
3 x 8
B1
Decline DB Fly
3 x 8
B2
Incline DB Bench Press
3 x 8
C1
Behind the Neck Press
3 x 8
C2
Barbell Upright Row
3 x 8
D1
DB Lateral Raise
3 x 8
D2
Rear Delt Flyes
3 x 8
D3
Alternating DB Front Raise
3 x 8
E1
Wide Grip Lat Pulldown
3 x 10
E2
Seated Cable Row
3 x 10
F1
45 Degree Incline DB Row
3 x 8
F2
Close Neutral Grip Lat Pulldown
3 x 8
F3
Wide Grip Lat Pulldown Behind The Neck
3 x 8
A1
Leg Press
3 x 8
A2
Leg Extension
3 x 8
A3
Back Squat
3 x 8
B1
Lying Leg Curl
3 x 8
B2
Hyperextension
3 x 8
C1
Standing Calf Raises
3 x 10
C2
Standing Calf Raises
3 x 10
C3
Standing Calf Raises
3 x 10
D1
Donkey Calf Raise
3 x 10
D2
Calf Raise on Leg Press
3 x 10
D3
Seated Calf Raise
3 x 10
E1
Seated Incline DB Curls
3 x 8
E2
DB Tricep Extension
3 x 8
E3
Barbell Bicep Curl
3 x 8
F1
Triceps kickback
3 x 8
F2
Standing Cable Curl
3 x 8
F3
Tricep Pushdown
3 x 8
G1
DB Wrist Curl
3 x 8
G2
Reverse Wrist Curl
3 x 8
Conditioning
A
Gauntlet #6
Perform Each Exercise Followed by the Prescribed Rest Time Rest for 2-4 minutes between circuits. Repeat 1-4 times depending on workout. DB High Pull Burpee Jump Lunges Push Ups Double Knee Tuck Burpees DB Squats DB Push Up Burpees Lying Leg Raises Hand Clap Push Up Burpees Seated DB Shoulder Press Double Jump Squat Burpees Beginners 20 seconds work to 40 seconds rest Intermediate 30 seconds work to 30 seconds rest Advanced 45 seconds work to 15 seconds rest F-ing Psycho 1 minute each exercise with no rest between
A1
Gironda Chest Dip
3 x 10
A2
DB Fly
3 x 10
A3
Bench Press
3 x 10
B1
Decline DB Fly
3 x 10
B2
Incline DB Bench Press
3 x 10
C1
Behind the Neck Press
3 x 10
C2
Barbell Upright Row
3 x 10
D1
Alternating DB Front Raise
3 x 10
D2
Rear Delt Flyes
3 x 10
D3
DB Lateral Raise
3 x 10
E1
Wide Grip Lat Pulldown
3 x 10
E2
Seated Cable Row
3 x 10
F1
45 Degree Incline DB Row
3 x 10
F2
Close Neutral Grip Lat Pulldown
3 x 10
F3
Wide Grip Lat Pulldown Behind The Neck
3 x 10
A1
Leg Press
3 x 10
A2
Leg Extension
3 x 10
A3
Back Squat
3 x 10
B1
Lying Leg Curl
3 x 10
B2
Hyperextension
3 x 10
C1
Standing Calf Raises
3 x 10
C2
Standing Calf Raises
3 x 10
C3
Standing Calf Raises
3 x 10
D1
Seated Calf Raise
3 x 10
D2
Donkey Calf Raise
3 x 10
D3
Calf Raise on Leg Press
3 x 10
E1
Barbell Bicep Curl
3 x 10
E2
DB Tricep Extension
3 x 10
E3
Seated Incline DB Curls
3 x 10
F1
Tricep Pushdown
3 x 10
F2
Standing Cable Curl
3 x 10
F3
Triceps kickback
3 x 10
G1
Reverse Wrist Curl
3 x 10
G2
DB Wrist Curl
3 x 10
Conditioning
A
Gauntlet #12
Double Kettlebell Swing Bench/Box Jump Burpee Alternating side plank Double Knee Slap Burpee (What the funk?) DB Side Lunge Burpee Thruster DB Floor Press Alternating Front Arm Raise Burpee With Push Up Push Press Renegade Row DB Burpee
