Put Forth Effort
Built by Effort. Driven by Purpose.
Category: Uncategorized
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Cardio Core Training Perform 2 rounds of the following exercises: Weight Training: Chest & Triceps DB Bench Press Incline DB Bench Press Pull-Ups Bench Press Hanging Knee Raises Cable Crossovers Cable Rope Tricep Extensions Single Arm Cable Tricep Pull Downs
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Weight training – Chest & Triceps Bench press 20@135lbs 15@155 12@165 10@185 5@225 3@255 2@275 1@295 1@315 Barbell shoulder press 9×25@bar (45lbs) Hammer strength – Incline press 25@2 plates 15@2 plates + 2 25lbs 10@4 plates 10@4 plates 10@4 plates 20@2 plates 20@2 plates 20@2 plates Cable crossovers 100@30lbs 80@40 60@50 40@60 20@70 15@80 10@90…
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Warm up Stationary bike – 10 min Cardio Incline treadmill walk – 30 min @3.0 mph Calisthenics Push-up Routine * Pushups Split two sets 20 & 15 reps *Jump Rope split two sets 100 & 75 reps 35 wide 175 jump rope skips 35 decline 175 jump rope skips 35 diamond 175 jump rope skips …
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Warm up Assault bike – 10 min Backwards Treadmill walk – 10 min Core Training 2 rounds of : 50 stick twist 50 stick side bends 50 reverse crunches 50 ankle taps 50 flutter kicks Cardio Incline treadmill walk – 30 min @3.0 mph Calisthenics Push-up Routine 3 rounds of: 10 wide 50 jump rope…
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Warm up Assault bike – 10 min Cardio Incline treadmill walk – 30 min @2.5mph Core Training 2 rounds of : 100 stick twist 100 stick side bends 50 reverse crunches 50 flutter kicks 50 ankle taps 50 crunches Calisthenics Push-up Routine 3 rounds of: 10 wide 50 jump rope skips 10 decline 50 jump…
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Warm up Assault bike – 10 min Cardio Incline treadmill walk – 35 min @2.5mph Core Training 2 rounds of : 50 stick twist 50 stick side bends 50 reverse crunches 50 ankle taps 50 flutter kicks Calisthenics Push-up Routine 2 rounds of: 15 wide 15 decline 15 diamond 15 pike 15 regular 15 incline …
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Warm up Assault bike – 10 min Cardio Incline treadmill walk – 30 min @3.0mph Chest & Triceps Bench press 8×12@135lbs Incline bench press 6×12@95lbs Cable crossovers 2×15@30lbs 2×15@35 2×15@40 Cable V bar tricep push downs 6×20@60lbs Single arm cable tricep pull down 6×12@20lbs Dips 6×8 Core Training 2 rounds of : 50 stick…
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Chest + Calisthenics Warm up Assault bike – 10 min Cardio Incline treadmill walk – 35 min @3.5mph 5×100 jump rope skips Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 10 ab wheel 50 reverse crunches 50 ankle taps 50 flutter kicks Bench press 6×12@135lbs Incline DB…
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Leg Day Warm up Assault bike – 10 min 5 round of: 100 jump rope skips 12 Russian KB swings @53lbs 10 air squats Core Training (focus on contraction) 2 rounds of : 100 stick twist 100 stick side bends 10 ab wheel 50 reverse crunches 50 ankle taps 50 flutter kicks Leg ext 15@55lbs…
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Back Day Cardio Incline Treadmill walk – 30 min @ 3.0mph 5 rounds of: 100 jump rope skips 10 pull-ups Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 12 hanging leg raises 50 reverse crunches 50 ankle taps 50 flutter kicks Deadlifts 6×12@135lbs DB lat raises …
Put Forth Effort 