2
Phase
Workouts 1 & 2
Workout 1: Full Body Training with Upper Back Focus
Set a timer for 25-minutes, and perform A1-A6 sequentially, resting as infrequently as your conditioning allows. Try not to rest between exercises,
or even circuits. Remember, these are not complexes, and therefore not done with a single pair or DBs; rather, use weight that is appropriately
challenging for each exercise.
Perform 8-10 reps for each exercise and proceed in a circuit fashion. If you can get through 4 or more complete circuits in 25 minutes, increase the
weight the next time you perform that workout.
A1- Lunge Jumps
8-10
reps
A2- Inverted Row
8-10
reps
A3- Barbell Back Squat (Narrow Stance)
8-10
reps
A4- Bodysaw Planks (ValSlide)
8-10
reps
A5- Alternating Flat DB Bench (fat grip)
8-10
reps
A6- Rear Delt DB Raise (bent over)
8-10
reps
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Workout 2: Full Body Density Training with Shoulder Focus
Set a timer for 25-minutes, and perform A1-A6 sequentially, resting as infrequently as your conditioning allows. Try not to rest between exercises,
or even circuits. Remember, these are not complexes, and therefore not done with a single pair or DBs; rather, use weight that is appropriately
challenging for each exercise.
Perform 10-12 reps for each exercise and proceed in a circuit fashion. If you can get through 4 or more complete circuits in 25 minutes, increase the
weight the next time you perform that workout.
A1- Squat Jump
10-12
reps
A2- Seated DB Shoulder Press (Use FAT GRIPZ)
10-12
reps
A3- Dumbbell Woodchopper
10-12
reps
A4- Single Arm Dumbbell Row on Bench
10-12
reps
A5- Standing DB Lateral Raise
10-12
reps
A6- BB Romanian Deadlift
10-12
reps
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Phase
Workouts 3 & 4
Workout 3: Full Body Density Training with LAT Focus
Set a timer for 25-minutes, and perform A1-A6 sequentially, resting as infrequently as your conditioning allows. Try not to rest between exercises,
or even circuits. Remember, these are not complexes, and therefore not done with a single pair or DBs; rather, use weight that is appropriately
challenging for each exercise.
Perform 10 reps for each exercise and proceed in a circuit fashion. If you can get through 4 or more complete circuits in 25 minutes, increase the
weight the next time you perform that workout.
A1- Bulgarian Split Squat Jump (kick heel to butt)
10
reps
A2- Pull-up (prone/medium grip)
10
reps
A3- Barbell Front Squat
10
reps
A4- Dumbbell Pullover
10
reps
A5- Half-off DB Bench Press
10
reps
A6- Swiss Ball Lever Crunch (hands over head holding small DB)
10
reps
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Workout 4: Full Body Density Training with Chest Focus
Set a timer for 25-minutes, and perform A1-A6 sequentially, resting as infrequently as your conditioning allows. Try not to rest between exercises,
or even circuits. Remember, these are not complexes, and therefore not done with a single pair or DBs; rather, use weight that is appropriately
challenging for each exercise.
Perform 8-10 reps for each exercise and proceed in a circuit fashion. If you can get through 4 or more complete circuits in 25 minutes, increase the
weight the next time you perform that workout.
A1- Tuck Jump
8-10
reps
A2- Incline DB Bench Press (fat grip)
8-10
reps
A3- Neutral Grip Chin-up
8-10
reps
A4- DB Bulgarian Split Squat
8-10
reps
A5- Pushup (feet elevated)
8-10
reps
A6- Lying Reverse Crunch
8-10
reps
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Phase
Workout 5
Workout 5: Full Body Density Training with Abs Focus
Set a timer for 25-minutes, and perform A1-A6 sequentially, resting as infrequently as your conditioning allows. Try not to rest between exercises,
or even circuits. Remember, these are not complexes, and therefore not done with a single pair or DBs; rather, use weight that is appropriately
challenging for each exercise.
Perform 10-12 reps for each exercise and proceed in a circuit fashion. If you can get through 4 or more complete circuits in 25 minutes, increase the
weight the next time you perform that workout. After your 25-minute circuit, rest 3 minutes and proceed to Circuit B.
A1- Burpee (no pushup)
8-10
reps
A2- Steep Incline Dumbbell Bench (neutral fat grip)
8-10
reps
A3- Ab Rollout (barbell or wheel)
8-10
reps
A4- Lateral Lunge (w/dumbbell)
8-10
reps
A5- Chest Supported DB Row on 45 Degree Bench
8-10
reps
A6- Anti-Rotation Russian Twist
8-10
reps
Perform B1 and B2 alternately, resting 45 seconds between exercises. After B2, rest 90 seconds.
B1- Seated DB Zottman Curl (fat grip)
10-12
reps
B2- Overhead DB Triceps Pressdown
10-12
reps
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