Bangalore, Karnataka

kumar @ adsonmedia.com 1
Shivakumar P K
1
 WEEK 1

DAY 1 - CHEST 1A

SLASH AND BURN 1. Banded Pushups - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Floor Flys - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Upper Chest Pullovers - 3 x 5/10/F
TRIPLE ISO 4. Banded Cavaliere Crossovers - 3 x F each side
ELAST-X-HAUSTION 5. Lateral Climb Ups - 2 Minute AMRAP (60 seconds each side)
CORRECTIVE 6. Banded ER Step Outs - 3 x 12-15 each side

DAY 2 - BACK 1A

SLASH AND BURN 1. Banded Pulldowns - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Band-Bell Rows - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Hi-to-Low Kneeling Banded Rows - 3 x 5/10/F each side
TRIPLE ISO 4. Banded Shrugs - 3 x F
ELAST-X-HAUSTION 5. Side Plank Lift & Rows - 2 Minute AMRAP (60 seconds each side)
CORRECTIVE 6. Banded Hyper Mornings - 3 x 12-15

DAY 3 - TRICEPS 1A

SLASH AND BURN Banded Skull Crushers - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN Banded Drag Pushdowns - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) Banded Diamond Cutters - 3 x 5/10/F
TRIPLE ISO Banded Kickbacks - 3 x F
ELAST-X-HAUSTION Twisting Lunge and Pushaways - 2 Minute AMRAP (60 seconds each side)
CORRECTIVE Banded Face Pulls - 3 x 12-15

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com 2
Shivakumar P K
2
 WEEK 1

DAY 4 - LEGS 1A

1. Banded Bulgarian Split Squats - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/
SLASH AND BURN
left legs)
SLASH AND BURN 2. Banded Sumo Deadlifts - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Reverse Lunges - 3 x 5/10/F each leg
TRIPLE ISO 4. Banded Lying Hamstring Curls - 3 x F
ELAST-X-HAUSTION 5. Banded Jump Squats - 2 Minute AMRAP
CORRECTIVE 6. Hip Band Ladder - 3 x Ladder to 10

DAY 5 - SHOULDERS 1A

SLASH AND BURN 1. Banded Military Press - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Hip Huggers - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded 8's - 3 x 5/10/F
TRIPLE ISO 4. Alternating Bent Over Rear Delt Pulls - 3 x F
ELAST-X-HAUSTION 5. Power Jackhammers - 2 Minute AMRAP
CORRECTIVE 6. Banded External Rotation - 3 x 12-15 each side

DAY 6 - BICEPS 1A

SLASH AND BURN 1. Banded No Money Curls - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Lip Buster Curls - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Waiter Curls - 3 x 5/10/F
TRIPLE ISO 4. Banded Stretch Curls - 3 x F
ELAST-X-HAUSTION 5. Static Curl Switches - 2 Minute AMRAP
CORRECTIVE 6. Banded Scap Pulls - 3 x 12-15

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com
Shivakumar P K
33
 WEEK 2

DAY 8 - CHEST 2A

SLASH AND BURN 1. Banded Dips - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Prayer Press - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Crossovers - 3 x 5/10/F each side
TRIPLE ISO 4. Prone Punchouts - 3 x F each side
ELAST-X-HAUSTION 5. Bear Crawl Pushups - 2 Minute AMRAP
CORRECTIVE 6. Band Pull Aparts - 3 x 12-15

DAY 9 - BACK 2A

SLASH AND BURN 1. Band Assisted Pullups - 1 x Bodyweight Pullups to F (Ignitor Set) / *Slash and Burn to 4X Ignitor Set
SLASH AND BURN 2. Banded Straight Arm Pushdowns - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Zeus Rows - 3 x 5/10/F
TRIPLE ISO 4. Banded Superman Pressouts - 3 x F
ELAST-X-HAUSTION 5. Banded Around the World Rows - 2 Minute AMRAP
CORRECTIVE 6. Banded Y Press - 3 x 12-15

DAY 10 - TRICEPS 2A

SLASH AND BURN 1. Banded JM Press - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Bench Dips - 1 x Bodyweight Bench Dips to F (Ignitor Set) / *Slash and Burn to 4X Ignitor Set
MTR (25/75/25) 3. Banded Overhead Pushaways - 3 x 5/10/F
TRIPLE ISO 4. Banded Alt. Woodchopper Pushdowns - 3 x F
ELAST-X-HAUSTION 5. Pendulum Kickbacks - 2 Minute AMRAP (60 seconds each side)
CORRECTIVE 6. Banded Sword Raises - 3 x 12-15 each side

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com 4
Shivakumar P K
4
 WEEK 2

DAY 11 - LEGS 2A

SLASH AND BURN 1. Banded Step Ups - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/left legs)
2. Banded Single Leg RDL's - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/left
SLASH AND BURN
legs)
MTR (25/75/25) 3. Banded Reverse Sprinter Lunges - 3 x 5/10/F each leg
TRIPLE ISO 4. Banded Reverse Leg Extensions - 3 x F
ELAST-X-HAUSTION 5. Banded Lateral Skater Hops - 2 Minute AMRAP (60 seconds each side)
CORRECTIVE 6. Banded Clam Shells - 3 x 12-15 each side

DAY 12 - SHOULDERS 2A

SLASH AND BURN 1. Banded Thor Raises - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Abduction Rows - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Side Lateral Raises - 3 x 5/10/F
TRIPLE ISO 4. Banded Rear Delt Rows - 3 x F each side
ELAST-X-HAUSTION 5. Banded Star Jumps - 2 Minute AMRAP
CORRECTIVE 6. Single Leg Prayer Press - 3 x 12-15 each leg

DAY 13 - BICEPS 2A

SLASH AND BURN 1. Band Assisted Chinups - 1 x Bodyweight Chinups to F (Ignitor Set) / *Slash and Burn to 4X Ignitor Set
2. Banded Preacher Curls - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/left
SLASH AND BURN arms)
MTR (25/75/25) 3. Banded Drag Curls - 3 x 5/10/F
TRIPLE ISO 4. Banded Alt. Cross Body Hammer Curls - 3 x F
ELAST-X-HAUSTION 5. Banded Around the World Curls - 2 Minute AMRAP
CORRECTIVE 6 Banded Row-Ups - 3 x 12-15

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com
Shivakumar P K
5
 WEEK 3

DAY 15 - CHEST 1B

SLASH AND BURN 1. Banded Pushups - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Floor Flys - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Cavaliere Crossovers - 3 x 5/10/F each side
TRIPLE ISO 4. Banded Upper Chest Pullovers - 3 x F
ELAST-X-HAUSTION 5. Lateral Climb Ups - 3 Minute AMRAP (90 seconds each side)
CORRECTIVE 6. Banded ER Step Outs - 3 x 12-15 each side

DAY 16 - BACK 1B

SLASH AND BURN 1. Banded Pulldowns - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Band-Bell Rows - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Shrugs - 3 x 5/10/F
TRIPLE ISO 4. Hi-to-Low Kneeling Banded Rows - 3 x F each side
ELAST-X-HAUSTION 5. Side Plank Lift & Rows - 3 Minute AMRAP (90 seconds each side)
CORRECTIVE 6. Banded Hyper Mornings - 3 x 12-15

DAY 17 - TRICEPS 1B

SLASH AND BURN 1. Banded Skull Crushers - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Drag Pushdowns - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Kickbacks - 3 x 5/10/F
TRIPLE ISO 4. Banded Diamond Cutters - 3 x F
ELAST-X-HAUSTION 5. Twisting Lunge and Pushaways - 3 Minute AMRAP (90 seconds each side)
CORRECTIVE 6. Banded Face Pulls - 3 x 12-15

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com 6
Shivakumar P K
6
 WEEK 3

DAY 18 - LEGS 1B

1. Banded Bulgarian Split Squats - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/
SLASH AND BURN
left legs)
SLASH AND BURN 2. Banded Sumo Deadlifts - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Lying Hamstring Curls - 3 x 5/10/F
TRIPLE ISO 4. Banded Reverse Lunges - 3 x F each leg
ELAST-X-HAUSTION 5. Banded Jump Squats - 3 Minute AMRAP
CORRECTIVE 6. Hip Band Ladder - 3 x Ladder to 10

DAY 19 - SHOULDERS 1B

SLASH AND BURN 1. Banded Military Press - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Hip Huggers - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Bent Over Rear Delt Pulls - 3 x 5/10/F each side
TRIPLE ISO 4. Banded 8's - 3 x F
ELAST-X-HAUSTION 5. Power Jackhammers - 3 Minute AMRAP
CORRECTIVE 6. Banded External Rotation - 3 x 12-15 each side

DAY 20 - BICEPS 1B

SLASH AND BURN 1. Banded No Money Curls - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Lip Buster Curls - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Stretch Curls - 3 x 5/10/F
TRIPLE ISO 4. Banded Waiter Curls - 3 x F
ELAST-X-HAUSTION 5. Static Curl Switches - 3 Minute AMRAP
CORRECTIVE 6. Banded Scap Pulls - 3 x 12-15

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com
Shivakumar P K
77
 WEEK 4

DAY 22 - CHEST 2B

SLASH AND BURN 1. Banded Dips - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Prayer Press - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Prone Punchouts - 3 x 5/10/F each side
TRIPLE ISO 4. Banded Crossovers - 3 x F each side
ELAST-X-HAUSTION 5. Bear Crawl Pushups - 3 Minute AMRAP
CORRECTIVE 6. Band Pull Aparts - 3 x 12-15

DAY 23 - BACK 2B

SLASH AND BURN 1. Band Assisted Pullups - 1 x Bodyweight Pullups to F (Ignitor Set) / *Slash and Burn to 4X Ignitor Set
SLASH AND BURN 2. Banded Straight Arm Pushdowns - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Superman Pressouts - 3 x 5/10/F
TRIPLE ISO 4. Banded Zeus Rows - 3 x F
ELAST-X-HAUSTION 5. Banded Around the World Rows - 3 Minute AMRAP
CORRECTIVE 6. Banded Y Press - 3 x 12-15

DAY 24 - TRICEPS 2B

SLASH AND BURN 1. Banded JM Press - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Bench Dips - 1 x Bodyweight Bench Dips to F (Ignitor Set) / *Slash and Burn to 4X Ignitor Set
MTR (25/75/25) 3. Banded Alt. Woodchopper Pushdowns - 3 x 5/10/F
TRIPLE ISO 4. Banded Overhead Pushaways - 3 x F
ELAST-X-HAUSTION 5. Pendulum Kickbacks - 3 Minute AMRAP (90 seconds each side)
CORRECTIVE 6. Banded Sword Raises - 3 x 12-15 each side

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com 8
Shivakumar P K
8
 WEEK 4

DAY 25 - LEGS 2B

SLASH AND BURN 1. Banded Step Ups - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/left legs)
2. Banded Single Leg RDL's - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/left
SLASH AND BURN
legs)
MTR (25/75/25) 3. Banded Reverse Leg Extensions - 3 x 5/10/F
TRIPLE ISO 4. Banded Reverse Sprinter Lunges - 3 x F each leg
ELAST-X-HAUSTION 5. Banded Lateral Skater Hops - 3 Minute AMRAP (90 seconds each side)
CORRECTIVE 6. Banded Clam Shells - 3 x 12-15 each side

DAY 26 - SHOULDERS 2B

SLASH AND BURN 1. Banded Thor Raises - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
SLASH AND BURN 2. Banded Abduction Rows - 1 x F (Ignitor Set) / Slash and Burn to 2.5X Ignitor Set
MTR (25/75/25) 3. Banded Rear Delt Rows - 3 x 5/10/F each side
TRIPLE ISO 4. Banded Side Lateral Raises - 3 x F
ELAST-X-HAUSTION 5. Banded Star Jumps - 3 Minute AMRAP
CORRECTIVE 6. Single Leg Prayer Press - 3 x 12-15 each leg

DAY 27 - BICEPS 2B

SLASH AND BURN 1. Band Assisted Chinups - 1 x Bodyweight Chinups to F (Ignitor Set) / *Slash and Burn to 4X Ignitor Set
2. Banded Preacher Curls - 1 x F each side (Ignitor Sets) / Slash and Burn to 2.5X Ignitor Sets (no rest - alternate right/left
SLASH AND BURN arms)
MTR (25/75/25) 3. Banded Alt. Cross Body Hammer Curls - 3 x 5/10/F
TRIPLE ISO 4. Banded Drag Curls - 3 x F
ELAST-X-HAUSTION 5. Banded Around the World Curls - 3 Minute AMRAP
CORRECTIVE 6. Banded Row-Ups - 3 x 12-15

REST NOTES:
• Rest 2 minutes after completing Ignitor Set before beginning Slash and Burn.
• Rest no longer than 90 seconds during “sets” of Slash and Burn (you may resume reps any time up to 90 seconds with the goal being to hit your S&B rep total as
quickly as possible).
• No rest between reps on the 5/10/F sets. Rest 90 seconds between 5/10/F sets.
• No rest between reps on the Triple ISO sets. Rest 90 seconds between Triple ISO sets.
• Rest only as needed during ELAST-X-HAUSTIONS. Clock remains running until designated time is reached.
• Rest 1 minute between corrective exercise sets.

Bangalore, Karnataka
kumar @ adsonmedia.com
Shivakumar P K
9
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