Weclome to Six Pack Shortcuts 2

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Rosa Bradford
5 years ago
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1 WORKOUT GUIDE

rejuvenates your body s most powerful weight loss weapons: Your leptin hormone and your testosterone hormone Total hormone support is the number one medically proven way to experience fast, long term

2 Weclome to Six Pack Shortcuts 2 What makes this program different from the first version, why is it better than any other program? The program is designed to maximize fat loss through total hormone support to create long lasting weight loss results It has been condensed down into a 90 day training cycle that systematically rejuvenates your body s most powerful weight loss weapons: Your leptin hormone and your testosterone hormone Total hormone support is the number one medically proven way to experience fast, long term weight loss And we ve also made another huge upgrade We ve designed each workout to give you results that are virtually unlimited through tri-level training. Triggering The Afterburn Effect to prime the metabolism for fat-burning Optimizing Leptin Hormone Levels for fat loss Boosting Testosterone To Burn Remaining fat, Enhance Muscle Development & Reveal six pack abs MONTH 1 MONTH 2 MONTH You can complete the entire program as a level 1, then turn around and complete it again as a level 2 and of course, when you re ready to face the ultimate fat-loss challenge, you can complete the entire program at the advanced level, level 3. We felt it was important to ensure that any guy, no matter what his fitness history is, or even if he s never even worked out before, could jump right into our program and start experiencing fast results safely.

Each workout is only utes in length We ve condensed the workout times by using scorch sets to frame the workload of every routine, this way you can do triple the work in nearly half the time of a

3 Each workout is only utes in length We ve condensed the workout times by using scorch sets to frame the workload of every routine, this way you can do triple the work in nearly half the time of a normal workout. i Rest Periods: Between each scorch set you will take onds of rest. However, if you are perforg this workout at the beginner level, feel free to take onds of rest between each scorch set. And for you advanced members, challenge yourself by only taking onds. There are no gym equipment requirements to complete this program. METER All you need is a pair of dumbbells. The scorch set method forces you to use lighter weights, which will help build a strong foundation for your developing muscles to grow without the potential risk of injury from using heavy workloads. Example schedule per phase Repeat the workout days without skipping a day. It is recommended to work out 5 days a week and rest 2 days. For a higher-level of burn,choose to perform day 5 as an optional advanced training day. MON TUE WED THR FRI SAT SUN Week 1 Week 2 Week 3 Week 4 DAY 1 DAY 2 DAY 1 DAY 2 DAY 1 DAY 3 DAY 1 DAY 4 DAY 1 DAY 2 DAY 3 DAY 2 DAY 4 DAY 2 DAY 1 DAY 2 DAY 3 DAY 3 DAY 4 DAY 3 DAY 1 DAY 3 DAY 2 DAY 3 DAY 4 DAY 4 DAY 1 DAY 4 DAY 2 DAY 4 DAY 3 DAY 4 DAY 1 DAY 5 DAY 2 DAY 5 DAY 3 DAY 5 DAY 4 DAY 5

4 1 Triggering The Afterburn Effect to prime the metabolism for fat-burning Phase 1 will train the body s metabolism to burn fat for fuel by triggering the Afterburn Effect more effectively than ever before. To do this, we will use scorch sets. 1 i Scorch set: A series of 3 back to back exercises that combine resistance moves and bursts of cardio to generate an intense calorie burn that will last up to 24 hours after the workout is over, allowing us to do triple the fat burning in half the time of traditional weight loss workouts. Now, if you are familiar with our first shortcut system, then I am sure you remember the importance and effectiveness of the afterburn effect. But if you are new, let me explain exactly what the afterburn effect is and why it is such a crucial component to achieving fat loss. Triggering the afterburn effect allows your body to burn calories for up to 24 hours after your workout is complete. So by adding specific afterburn training techniques into your daily workouts, you can easily double the amount of total calories burned each week without doing any extra work. Phase 1 workouts will consist of intense, full body workouts that are designed to ignite your metabolism into a fat burning furnace. Once we can achieve this 24/7 calorie burning effect, you can begin to see the weight loss results in as little as just a couple weeks. But that s why we ve got Six Pack Shortcuts coach, Henry Tran here to breakdown every move in each workout to provide concise direction, proper form and even alternative exercises so that no matter what fitness level you are currently at, you ll be able to perform all of the exercises safely and effectively. We are going to be teaching you exactly how afterburn training is done during your entire first month program so that your body will be primed for maximum fat loss by the time you reach phase 2. I hope you guys are ready Head over to your Day 1 workout we ll see you there!

5 TRIGGERING THE AFTERBURN EFFECT TO PRIME THE METABOLISM FOR FAT-BURNING 1 DAY 1 WORKOUT TOTAL BODY AFTERBURN TRAINING DURATION MINUTES Dumbbell High Pulls 3 sets / 5 sets advanced 10 reps Mountain Climbers 3 sets / 5 sets advanced 10 reps Push-ups 3 sets / 5 sets advanced 10 reps Dumbbell Squat Thrusts 3 sets / 5 sets advanced 10 reps Jumping Jacks 3 sets / 5 sets advanced 10 reps Hydraulic Planks 3 sets / 5 sets advanced 10 reps Alternating Lunge Curls 3 sets / 5 sets advanced 10 reps Weighted Hip Raises 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced 10 reps 1

6 TRIGGERING THE AFTERBURN EFFECT TO PRIME THE METABOLISM FOR FAT-BURNING 1 DAY 2 WORKOUT TOTAL BODY AFTERBURN TRAINING DURATION MINUTES Dumbbell Step-up Kicks 3 sets / 5 sets advanced 10 reps Bench Flutter Kicks 3 sets / 5 sets advanced 10 reps Decline Push-ups 3 sets / 5 sets advanced 10 reps Jump Squats with a Pulse 3 sets / 5 sets advanced 10 reps Prone Cobras 3 sets / 5 sets advanced 10 reps Incline Mountain Climbers 3 sets / 5 sets advanced 10 reps Side Lunges with Dumbbell 3 sets / 5 sets advanced 10 reps Knee-to-Elbow Planks 3 sets / 5 sets advanced 10 reps High Knees 3 sets / 5 sets advanced 10 reps 1

7 TRIGGERING THE AFTERBURN EFFECT TO PRIME THE METABOLISM FOR FAT-BURNING 1 DAY 3 WORKOUT TOTAL BODY AFTERBURN TRAINING DURATION MINUTES Burpees 3 sets / 5 sets advanced 10 reps Dumbbell Side Bends 3 sets / 5 sets advanced 10 reps Skater Jumps 3 sets / 5 sets advanced 10 reps Dumbbell Good Mornings 3 sets / 5 sets advanced 10 reps Alternating Reverse Lunges 3 sets / 5 sets advanced 10 reps Leg Layovers 3 sets / 5 sets advanced 10 reps Inchworm Push-ups 3 sets / 5 sets advanced 10 reps Ankle Tap Crunches 3 sets / 5 sets advanced 10 reps Quick Steps 3 sets / 5 sets advanced 10 reps 1

8 TRIGGERING THE AFTERBURN EFFECT TO PRIME THE METABOLISM FOR FAT-BURNING 1 DAY 4 WORKOUT TOTAL BODY AFTERBURN TRAINING DURATION MINUTES Dumbbell Split Squats 3 sets / 5 sets advanced 10 reps Side Knee-ups 3 sets / 5 sets advanced 10 reps Plank Jump-ins 3 sets / 5 sets advanced 10 reps Box Squat Jumps 3 sets / 5 sets advanced 10 reps Push-ups with Rotation 3 sets / 5 sets advanced 10 reps Side-to-Side Towel Hops 3 sets / 5 sets advanced 10 reps Dumbbell Leg Curls 3 sets / 5 sets advanced 10 reps Step-up Jumps 3 sets / 5 sets advanced 10 reps Lying Scissor Abs 3 sets / 5 sets advanced 10 reps 1

9 TRIGGERING THE AFTERBURN EFFECT TO PRIME THE METABOLISM FOR FAT-BURNING In each Advanced Session over the course of this program we will be teaching you a few variations of a killer training technique that accelerate lean muscle growth and excess fat loss fast. The technique is called pause rep training. 1 i Pause Rep Training: otherwise known as isometric training is a method in whic each muscular contraction will be held in a static position; meaning each rep of each exercise will be held for brief pause. An example of this would be your quads contracting during a wall sit. The biggest benefit of including isometric contractions in your training is that the amount of activation (muscle fiber recruitment) during a pause rep is greater than any other form of resistance training. 1 DAY 5 WORKOUT FUCNTIONAL PAUSE REP TRAINING Pause Exercise 1 Alternating Flat Bench Flys 3 sets / 5 sets advanced 10 reps Pause Exercise 2 Bent Over Barbell Rows 3 sets / 5 sets advanced 10 reps Pause Exercise 3 Back Squats 3 sets / 5 sets advanced 10 reps Pause Exercise 4 Barbell Clean and Press 3 sets / 5 sets advanced 10 reps Pause Exercise 5 Barbell Rollouts (core) 3 sets / 5 sets advanced 10 reps

10 2 Optimizing Leptin hormone levels for fat loss Phase 2 will optimize the body s master fat burning hormone, Leptin, to accelerate fat loss by increasing thermogenesis with core cardio intervals. 2 burn FAT fast i Core cardio: sessions are ond intervals of select, low-impact ab exercises. Adding core cardio into your 3-move scorch sets will boost thermogenesis generating a rapid increase in your calorie burn potential. Muscle activation is one of the best ways to increase the body s core temperature, isolation training will be introduced into this phase. During Phase 2, your workouts will be tailored to supporting your body s master fat burning hormone, Leptin. The reason why the leptin hormone is so important is because it lets your brain know how much fat is in your body. And as leptin hormone levels rise within the body, your appetite diishes. Which is ideal if you are searching for fast weight loss results! However as leptin levels fall, your appetite increases. Leptin also regulates the rate of fat breakdown. As leptin levels rise, your metabolic rate increases. This means that with high leptin levels, our body can more easily burn off fat stores for fuel. But as leptin levels fall, your metabolism slows. The reason why we added core cardio instead of treadmill, elliptical or traditional bike cardio is because this form of cardio uses your body s entire abdoal muscle sheath specifically to generate the increased body temperature, which means you ll also be carving out your six pack at the same time! It s far more effective than traditional cardio plus it will get your stomach flatter, faster. Also, instead of total body scorch sets, we ve added isolation training in order to strengthen and develop lean muscle tone of individual body parts as we continue to burn off body fat during this month s training plan. Plus, there are 6 scorch sets instead of 3, to add more muscle-pumping intensity.

11 OPTIMIZING LEPTIN HORMONE LEVELS FOR FAT LOSS 2 DAY 1 WORKOUT CHEST, ARMS, SHOULDERS CORE CARDIO DURATION MINUTES Incline Dumbbell Presses 3 sets / 5 sets advanced 10 reps Incline Dumbbell Fly 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced s Standing Dumbbell Biceps 3 sets / 5 sets advanced 10 reps Standing Bicep Hammer Curls 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced s Seated Dumbbell Lateral Raise 3 sets / 5 sets advanced 10 reps Seated Arnold Press 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced s Scorch Set 4 Flat Dumbbell Bench Press 3 sets / 5 sets advanced 10 reps Flat Dumbbell Reverse Grip Fly 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced s Scorch Set 5 Leaning Tricep Dumbbell Kickback 3 sets / 5 sets advanced 10 reps Overhead Dumbbell Extension 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced s Scorch Set 6 Standing Dumbbell Press 3 sets / 5 sets advanced 10 reps Standing Dumbbell Upright Row 3 sets / 5 sets advanced 10 reps Bicycles 3 sets / 5 sets advanced s 2

12 OPTIMIZING LEPTIN HORMONE LEVELS FOR FAT LOSS 2 DAY 2 WORKOUT BACK, TRAPS DURATION MINUTES Leaning Dumbbell Row 3 sets / 5 sets advanced 10 reps Standing Dumbbell Shrug 3 sets / 5 sets advanced 10 reps Lying Toe Touches 3 sets / 5 sets advanced s Standard Grip Pull-ups 3 sets / 5 sets advanced 10 reps Standing Dumbbell Shrug 3 sets / 5 sets advanced 10 reps Lying Toe Touches 3 sets / 5 sets advanced s Dumbbell Pull-over 3 sets / 5 sets advanced 10 reps Standing Dumbbell Shrug 3 sets / 5 sets advanced 10 reps Lying Toe Touches 3 sets / 5 sets advanced s Scorch Set 4 Reverse Dumbbell Fly 3 sets / 5 sets advanced 10 reps Seated Dumbbell Shrug 3 sets / 5 sets advanced 10 reps Lying Toe Touches 3 sets / 5 sets advanced s Scorch Set 5 T-Bar Dumbbell Modified Row 3 sets / 5 sets advanced 10 reps Single Dumbbell Shrug 3 sets / 5 sets advanced 10 reps Lying Toe Touches 3 sets / 5 sets advanced s Scorch Set 6 Lying Dumbbell Hyper Extensions 3 sets / 5 sets advanced 10 reps Behind the Back Single Dumbbell Shrug 3 sets / 5 sets advanced 10 reps Lying Toe Touches 3 sets / 5 sets advanced s 2

13 OPTIMIZING LEPTIN HORMONE LEVELS FOR FAT LOSS 2 DAY 3 WORKOUT LEGS DURATION MINUTES Dumbbell Step-ups 3 sets / 5 sets advanced 10 reps Somo Squats 3 sets / 5 sets advanced 10 reps Reverse Crunches 3 sets / 5 sets advanced s Overhead Dumbbell Lunges 3 sets / 5 sets advanced 10 reps Standing Calf Raises 3 sets / 5 sets advanced 10 reps Reverse Crunches 3 sets / 5 sets advanced s Jump Squats 3 sets / 5 sets advanced 10 reps Hamstring Bench Curls 3 sets / 5 sets advanced 10 reps Reverse Crunches 3 sets / 5 sets advanced s Scorch Set 4 Dumbbell Front Squats 3 sets / 5 sets advanced 10 reps Deficit Calf Raises 3 sets / 5 sets advanced 10 reps Reverse Crunches 3 sets / 5 sets advanced s Scorch Set 5 In-and-Out Squats 3 sets / 5 sets advanced 10 reps Dumbbell Leg Extension 3 sets / 5 sets advanced 10 reps Reverse Crunches 3 sets / 5 sets advanced s Scorch Set 6 Single Leg Deadlifts 3 sets / 5 sets advanced 10 reps Lying Hamstring Curls 3 sets / 5 sets advanced 10 reps Reverse Crunches 3 sets / 5 sets advanced s 2

14 OPTIMIZING LEPTIN HORMONE LEVELS FOR FAT LOSS 2 DAY 4 WORKOUT TOTAL BODY AFTERBURN TRAINING DURATION MINUTES Single Dumbbell Lunges with a Twist 3 sets / 5 sets advanced 10 reps Jumping Jacks 3 sets / 5 sets advanced 10 reps Cross-body Crunches 3 sets / 5 sets advanced 10 reps Push Pull-ups 3 sets / 5 sets advanced 10 reps Quick Steps 3 sets / 5 sets advanced 10 reps Cross-body Crunches 3 sets / 5 sets advanced 10 reps Dumbbell Threaded Lunges 3 sets / 5 sets advanced 10 reps Reverse Dumbbell Chops 3 sets / 5 sets advanced 10 reps Cross-body Crunches 3 sets / 5 sets advanced 10 reps Scorch Set 4 Weighted Tip-toe Squats 3 sets / 5 sets advanced 10 reps Skater Jumps 3 sets / 5 sets advanced 10 reps Cross-body Crunches 3 sets / 5 sets advanced 10 reps Scorch Set Degree Squat Jumps 3 sets / 5 sets advanced 10 reps High Knee Taps 3 sets / 5 sets advanced 10 reps Cross-body Crunches 3 sets / 5 sets advanced 10 reps Scorch Set 6 Squatting Hammer Curls 3 sets / 5 sets advanced 10 reps Mountain Climbers 3 sets / 5 sets advanced 10 reps Cross-body Crunches 3 sets / 5 sets advanced 10 reps 2

15 OPTIMIZING LEPTIN HORMONE LEVELS FOR FAT LOSS Just like your first advanced training session, we will utilize pause reps, otherwise known as isometric, training techniques during this functional workout but this time with an added twist. 2 Instead of doing a pause with each rep, we will do a pause or static hold as the first rep of each set. This is what a lot of training experts refer to as a form of muscle pre exhaustion. Pre exhausting your muscles with a pause rep hold will give you a crazy muscle pump. And muscle pumps aren t just awesome to look at, but they play a very important role in reaching your lean muscle growth goals. Besides being an awesome feeling, when a muscle is pumped, it has a lot of blood flow to it, and a muscle with a lot of blood flow to it is an oxygenated and WARM muscle. You ll be much warmer and hence, less prone to injury. 2 DAY 5 WORKOUT FUCNTIONAL PAUSE REP TRAINING Pause Exercise 1 Squat Extensions 3 sets / 5 sets advanced 10 reps Pause Exercise 2 TRX Chest Flies 3 sets / 5 sets advanced 10 reps Pause Exercise 3 Barbell Corner Presses (1 arm at a time) 3 sets / 5 sets advanced 10 reps Pause Exercise 4 Barbell Russian Twists (1 arm at a time) 3 sets / 5 sets advanced 10 reps Pause Exercise 5 TRX Suspended Lunges (1 leg at a time) 3 sets / 5 sets advanced 10 reps

3 Boosting Testosterone to burn fat and enhance muscle development Increase the production of testosterone to support new lean muscle tissue growth and continued, long lasting fat loss by including

3 i Compound exercises: Exercises that require 2 or more muscles to activate at once, triggering an anabolic effect in the body which releases more testosterone into the bloodstream.

Additionally, core strength sets are added to the end of each circuit, which consists of 3 of the most effective core exercises that target the rectus, obliques and lower ab portions of your

16 3 Boosting Testosterone to burn fat and enhance muscle development Increase the production of testosterone to support new lean muscle tissue growth and continued, long lasting fat loss by including compound resistance training techniques. 3 i Compound exercises: Exercises that require 2 or more muscles to activate at once, triggering an anabolic effect in the body which releases more testosterone into the bloodstream. This will also burn more overall calories in each workout. Additionally, core strength sets are added to the end of each circuit, which consists of 3 of the most effective core exercises that target the rectus, obliques and lower ab portions of your midsection to develop hard, lean, visible six pack abs. In Phase 3, our exercise plan will be modified again in order to enforce further results - And in order to get you to your fitness goal in the next 30 days, we will be primarily focused on supporting your body s testosterone production. The testosterone hormone itself is the most important male hormone for lean muscle growth, weight loss management, high energy levels and even sex drive. It s what makes a man, a man. We ve added core strength sets to each compound resistance training workout during this month that will be performed as a finisher to each workout, instead of part of each scorch set. This way you will still be getting the much needed ab exercise that you need to rock a six pack but without taking away our focus from compound training. Each of the 3 moves in the core strength set target different areas of your midsection: The rectus, obliques and the lower abs. These ab exercises are low impact but incorporate added resistance, making them insanely effective for chiseling out your six pack so it is fully visible.

17 BOOSTING TESTOSTERONE TO BURN FAT AND ENHANCE MUSCLE DEVELOPMENT 3 DAY 1 WORKOUT CHEST, TRICEPS DURATION MINUTES Bench Dips 3 sets / 5 sets advanced 10 reps Side-to-Side Push-ups 3 sets / 5 sets advanced 10 reps Tricep Punch-outs 3 sets / 5 sets advanced 10 reps Lying Dumbbell Pec Reaches 3 sets / 5 sets advanced 10 reps Close-grip Dumbbell Presses 3 sets / 5 sets advanced 10 reps Deficit Push-ups 3 sets / 5 sets advanced 10 reps Alternating Dumbbell Flat Bensh Presses 3 sets / 5 sets advanced 10 reps Decline Push-ups 3 sets / 5 sets advanced 10 reps Skull Crushers 3 sets / 5 sets advanced 10 reps Core Strength Set Long Arm Dumbbell Crunches 3 sets / 5 sets advanced 10 reps Torso Twists 3 sets / 5 sets advanced 10 reps Jackknives 3 sets / 5 sets advanced 10 reps 3

18 BOOSTING TESTOSTERONE TO BURN FAT AND ENHANCE MUSCLE DEVELOPMENT 3 DAY 2 WORKOUT BACK, BICEPS DURATION MINUTES Three Point Dumbbell Rows 3 sets / 5 sets advanced 10 reps Incline Curls 3 sets / 5 sets advanced 10 reps Stiff Leg Dumbbell Deadlifts 3 sets / 5 sets advanced 10 reps Close-grip Pull-ups 3 sets / 5 sets advanced 10 reps Seated Alternating Dumbbell Bicep Curls 3 sets / 5 sets advanced 10 reps Prone Dumbbell Rows 3 sets / 5 sets advanced 10 reps Wide-grip Pull-ups 3 sets / 5 sets advanced 10 reps Staggered Stance Hanging Curl Rows 3 sets / 5 sets advanced 10 reps Sumo Dumbbell Deadlifts 3 sets / 5 sets advanced 10 reps Core Strength Set Long Arm Dumbbell Crunches 3 sets / 5 sets advanced 10 reps Torso Twists 3 sets / 5 sets advanced 10 reps Jackknives 3 sets / 5 sets advanced 10 reps 3

19 BOOSTING TESTOSTERONE TO BURN FAT AND ENHANCE MUSCLE DEVELOPMENT 3 DAY 3 WORKOUT LEGS, SHOULDERS DURATION MINUTES Single Arm Dumbbell Snatches 3 sets / 5 sets advanced 10 reps Shoulder Tap Planks 3 sets / 5 sets advanced 10 reps Dumbbell Swings 3 sets / 5 sets advanced 10 reps Dumbbell Clean and Jerk 3 sets / 5 sets advanced 10 reps Alternating Step-ups 3 sets / 5 sets advanced 10 reps Jump Squats 3 sets / 5 sets advanced 10 reps Single Leg Bench Squats 3 sets / 5 sets advanced 10 reps Dumbbell Push Presses 3 sets / 5 sets advanced 10 reps Alternating Dumbbell Side Lunge Taps 3 sets / 5 sets advanced 10 reps Core Strength Set Long Arm Dumbbell Crunches 3 sets / 5 sets advanced 10 reps Torso Twists 3 sets / 5 sets advanced 10 reps Jackknives 3 sets / 5 sets advanced 10 reps 3

20 BOOSTING TESTOSTERONE TO BURN FAT AND ENHANCE MUSCLE DEVELOPMENT 3 DAY 4 WORKOUT TOTAL BODY AFTERBURN TRAINING DURATION MINUTES Dumbbell High Pulls 3 sets / 5 sets advanced 10 reps Side Plank Crunches 3 sets / 5 sets advanced 10 reps Cross-body Climbers 3 sets / 5 sets advanced 10 reps Box Jumps with a Squat 3 sets / 5 sets advanced 10 reps Pike Push-ups 3 sets / 5 sets advanced 10 reps Seated V Chrunches 3 sets / 5 sets advanced 10 reps Burpees 3 sets / 5 sets advanced 10 reps Bird Dog Planks 3 sets / 5 sets advanced 10 reps Air Jacks 3 sets / 5 sets advanced 10 reps Core Strength Set Long Arm Dumbbell Crunches 3 sets / 5 sets advanced 10 reps Torso Twists 3 sets / 5 sets advanced 10 reps Jackknives 3 sets / 5 sets advanced 10 reps 3

21 BOOSTING TESTOSTERONE TO BURN FAT AND ENHANCE MUSCLE DEVELOPMENT During this workout we will be using more complex, functional full body exercises with some core strengthening pause sets added in between. 3 Since this is your final phase, we really want to bring out the development of your six pack to it s maximum potential And there s no better way to enhance lean muscle development than using the isometric technique of pause reps. So we will be perforg 5 full body exercises for 10 reps and in between each of these 5 functional moves we will be perforg 10 reps of lying toe reaches. However, each of these core reps will be held for a 3 second count. 3 DAY 5 WORKOUT FUCNTIONAL PAUSE REP TRAINING SuperSet 1 Barbell Front Squat Presses 3 sets / 5 sets advanced 10 reps Lying Toe Reaches 3 sets / 5 sets advanced 10 reps SuperSet 2 Dumbbell Swings 3 sets / 5 sets advanced 10 reps Lying Toe Reaches 3 sets / 5 sets advanced 10 reps SuperSet 3 Medicine Ball Slams 3 sets / 5 sets advanced 10 reps Lying Toe Reaches 3 sets / 5 sets advanced 10 reps SuperSet 4 Pike Push-ups 3 sets / 5 sets advanced 10 reps Lying Toe Reaches 3 sets / 5 sets advanced 10 reps SuperSet 5 Dumbbell Deadlift Rows 3 sets / 5 sets advanced 10 reps Lying Toe Reaches 3 sets / 5 sets advanced 10 reps

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps. SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs