-
Crunch
- 60 reps (PR) 30
-
Walking (treadmill)
- 00:06:00 | 0.1 mi 5
-
Running (Intervals/Sprints)
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
- 00:00:30 | 0 yd | walk 5
- 00:00:30 | 0 yd | run 5
-
Dumbbell Flyes
- 20 lb x 25 reps 21
- 20 lb x 25 reps 21
- 20 lb x 25 reps (PR) 21
-
Crunch
- 25 reps 12
- 25 reps 12
- 25 reps 12
-
Walking (treadmill)
- 00:05:00 | 0.1 mi 5
-
Running (Intervals/Sprints)
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
- 00:00:10 | 40 yd | run 5
-
Band Pull Aparts
- 5 reps | 1/2-inch band 5
- 15 reps | 1/2-inch band 9
-
Machine Bench Press
- 40 lb x 30 reps 31
- 40 lb x 30 reps 31
- 40 lb x 30 reps 31
- 40 lb x 30 reps 31
- 40 lb x 30 reps 31
- 40 lb x 30 reps 31
- 40 lb x 30 reps 31
-
Triceps Pushdown - Rope Attachment
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
- 30 lb x 25 reps 11
-
Hammer Dumbbell Curl
- 30 lb x 25 reps 22
- 30 lb x 25 reps 22
-
Light Walking (secondary e.g. commute, on the job, etc)
- 06:00:00 72
-
Hammer Dumbbell Curl
- 30 lb x 25 reps 22
- 30 lb x 25 reps 22
- 30 lb x 25 reps 22
- 30 lb x 25 reps 22
-
Cable Rope Overhead Triceps Extension
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
-
Triceps Pushdown - Rope Attachment
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
- 20 lb x 30 reps 11
-
Tricep Dumbbell Kickback
- 15 lb x 10 reps 21
- 15 lb x 10 reps 21
- 15 lb x 10 reps 21
- 15 lb x 10 reps 21
- 15 lb x 10 reps 21
- 15 lb x 10 reps 21
- 15 lb x 10 reps 21
- 15 lb x 10 reps (PR) 21
-
Dumbbell One-Arm Triceps Extension
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps 17
- 20 lb x 10 reps (PR) 17
-
Barbell Deadlift
- 135 lb x 3 reps 53
- 135 lb x 3 reps 53
- 135 lb x 3 reps 53
-
Romanian Deadlift
- 135 lb x 3 reps 41
- 135 lb x 3 reps 41
- 135 lb x 3 reps 41
-
Sumo Deadlift
- 135 lb x 3 reps 53
- 135 lb x 3 reps 53
- 135 lb x 3 reps 53
-
Goblet Squat (dumbbell)
- 50 lb x 3 reps 26
- 50 lb x 3 reps 26
- 50 lb x 3 reps 26
-
Standing Barbell Shoulder Press (OHP)
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 45 lb x 3 reps 39
- 50 lb x 3 reps 41
- 55 lb x 3 reps 42
- 60 lb x 3 reps 44
- 65 lb x 3 reps 45
- 70 lb x 3 reps 47
- 80 lb x 3 reps 50
-
Stair Machine
- 00:06:00 29
-
Running (Intervals/Sprints)
- 00:00:10 | 0 yd | sprint 5
- 00:00:10 | 0 yd | sprint 5
- 00:00:10 | 0 yd | sprint 5
- 00:00:10 | 0 yd | sprint 5
- 00:00:10 | 0 yd | sprint 5
- 00:00:10 | 0 yd | sprint 5
-
Body Weight Squat
- 10 reps 15
- 10 reps 15
- 10 reps 15
- 25 reps 39
- 30 reps 46
- 30 reps 46
- 30 reps 46
-
Suspension Trainer Inverted Rows
- 30 reps 48
-
Hammer Dumbbell Curl
- 12 lb x 30 reps 20
- 20 lb x 30 reps 22
- 30 lb x 20 reps 21
- 50 lb x 10 reps (PR) 21
-
Barbell Deadlift
- 135 lb x 3 reps 53
- 135 lb x 3 reps 53
-
Hammer Dumbbell Curl
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
- 12 lb x 30 reps 20
-
Stair Machine
- 00:33:55 (PR) 166
-
Running (Intervals/Sprints)
- 00:00:10 | 0 mi | walk 5
- 00:00:10 | 0 mi | walk 5
- 00:00:10 | 0 mi | walk 5
- 00:00:10 | 0 mi | walk 5
- 00:00:10 | 0 mi | walk 5
- 00:00:10 | 0 mi | walk 5
- 00:00:10 | 0 mi | walk 5
-
Standing Barbell Shoulder Press (OHP)
- 45 lb x 7 reps 54
- 45 lb x 7 reps 54
- 50 lb x 7 reps 56
- 55 lb x 7 reps 58
- 60 lb x 7 reps 60
- 65 lb x 7 reps 62
-
Trap Bar Deadlift
- 210 lb x 2 reps 64
- 260 lb x 1 reps 73
- 280 lb x 1 reps 84
- 300 lb x 1 reps 96
-
Light Walking (secondary e.g. commute, on the job, etc)
- 03:00:00