Phase 1 - Week 3

Intens Duration 5 u 16 m

Doelgebieden: Legs

Uitrusting: Jump Rope, Strength Machine, Barbell, Cardio Machine, Dumbbell

Toegevoegd door Mat Hudson

Heavy sets!! Run 5k and lift heavy weights!!

Exercises

Set 1: 4 rondes

Day One - Bench Press

45 seconden

Cardio Acceleration - Run

1 min 30 sec

Set 2: 3 rondes

Incline DB Press

40 seconden

Cardio Acceleration - Alternating Skip

1 min 10 sec

Set 3: 3 rondes

Decline Smiths

1 minuut

Cardio Acceleration - Row

1 min 10 sec

Set 4: 4 rondes

Dips

40 seconden

Cardio Acceleration - Run

1 min 30 sec

Set 5: 4 rondes

Close Grip Bench

40 seconden

Cardio Acceleration - Skip

1 min 30 sec

Set 6: 3 rondes

Cable Crunch

40 seconden

Cardio Acceleration - Bar Clean

1 min 30 sec

Set 7: 3 rondes

Smiths Machine Hip Thrust - End Of Day 1

40 seconden

Cardio Acceleration - Run

1 min 30 sec

Set 8: 4 rondes

Barbell Shoulder Press - Start Of Day 2

45 seconden

Skip

1 min 30 sec

Set 9: 3 rondes

Alternating DB Press

45 seconden

Run

1 min 12 sec

Set 10: 3 rondes

Smiths Machine One Arm Row

40 seconden

Run -

1 minuut

Set 11: 4 rondes

Squat

45 seconden

Moutain Climber

1 minuut

Set 12: 3 rondes

Deadlift

1 minuut

Skip

1 minuut

Set 13: 3 rondes

Walking Lunge

1 min 30 sec

Skip

1 min 30 sec

Set 14: 3 rondes

Standing Calf Raise

45 seconden

Run

1 minuut

Set 15: 2 rondes

Plank - End Of Day 2

1 minuut

Hip Tnrust

1 minuut

Set 16: 4 rondes

Bent Overbarbell Row - Start Of Day 3

45 seconden

Skip

1 minuut

Set 17: 3 rondes

Dunbbell Bent Over Row

1 minuut

Run

1 min 30 sec

Set 18: 3 rondes

Seated Cable Row

45 seconden

Moutain Climber

1 minuut

Set 19: 4 rondes

Barbell Shrug

45 seconden

Weighted Bosu Side Jump

1 minuut

Set 20: 3 rondes

Barbell Curl

45 seconden

Run

1 minuut

Set 21: 3 rondes

EZ Precher Curl

45 seconden

Moutaij Climber

1 minuut

Set 22: 3 rondes

Reverse Grip Curl

1 minuut

Walking Lunge

1 min 30 sec

Set 23: 3 rondes

Barbell Wrist Curl - End Of Day 3

1 minuut

Side Bend

1 minuut

Set 24: 3 rondes

Incline DB Fly - Start Of Day 4

45 seconden

Side Bends

45 seconden

Rest

15 seconden

Set 25: 3 rondes

DB Fly

45 seconden

Run

1 min 20 sec

Rest

20 seconden

Set 26: 3 rondes

Power Punches

45 seconden

Sit-Ups

10 herhalingen

Rest

20 seconden

Set 27: 3 rondes

Tricep Press Down

1 min 10 sec

Rowing

1 min 10 sec

Rest

15 seconden

Set 28: 3 rondes

Barbell Bent-Over Rows

15 herhalingen

Bent Knee Hip Raises

45 seconden

Rest

45 seconden

Set 29: 3 rondes

Barbell Deadlifts

45 seconden

Run

1 minuut

Rest

30 seconden

Set 30: 2 rondes

Bicep Curls

10 herhalingen

Hammer Curls

10 herhalingen

Dumbbell Reverse Wrist Curls

10 herhalingen

Dumbbell Wrist Curls

10 herhalingen

Squats

10 herhalingen

Rest

15 seconden

Set 31: 3 rondes

Side Bend - End Of Day 4

1 minuut

Reverse Lunge

1 minuut

Set 32: 3 rondes

Start Of Day 5 - DB Lateral Raise

1 min 10 sec

Up Hill Run

1 min 10 sec

Set 33: 3 rondes

Barbell Front Raise

1 minuut

Uphill Run

2 minuten

Set 34: 3 rondes

DB Bent Over Lateral

1 min 10 sec

Uphill Run

2 minuten

Set 35: 4 rondes

Leg Extension

1 minuut

Skip

1 min 10 sec

Set 36: 3 rondes

Leg Curl

1 min 10 sec

Row

1 min 10 sec

Set 37: 3 rondes

Walking Lunge

2 minuten

Skip

1 min 10 sec

Set 38: 3 rondes

Reverse Lunge

1 minuut

Run

1 minuut

Set 39: 3 rondes

Start Of Day 6 - Lat Pull Down

1 min 10 sec

Run

1 min 30 sec

Set 40: 3 rondes

Reverse Grip Pull Down

1 min 10 sec

Run

1 min 29 sec

Set 41: 3 rondes

Straight Arm Pull Down Single Arm Pull Down

1 min 11 sec

Skip

1 min 30 sec

Set 42: 3 rondes

Smith Machine Behind The Back Shrug

1 min 10 sec

Run

1 min 10 sec

Set 43: 3 rondes

Incline Db Curl

1 min 10 sec

Moutain Climber

1 min 10 sec

Set 44: 3 rondes

High Cable Curl

1 minuut

Skip

1 minuut

Set 45: 3 rondes

Rope Curl

1 min 11 sec

Reverse Lunge

1 min 15 sec

Set 46: 3 rondes

Db Reverse Wrist Curl

1 minuut

Skip

1 min 10 sec

Gerelateerde Workouts

Phase 1 Work Out A

1 uur 35 min, Intens

Day A

51 min 52 sec, Beginner

Day 3

51 min 20 sec, Gemiddeld

Day 1

30 min 23 sec,

Tuesday

42 min 7 sec, Intens

Legs

39 min 30 sec, Gemiddeld

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Exercises

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Trainingscategorieën

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Gewichtsverlies

Buikspieren & Core

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