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YOU against YOU
Weeks 1-3
Arms
Do this set once per week.
Pause Curls
4 x 8 | right-left equals one​
Front Curls
4 x 15​
Dips
4 x 10​
Tricep Kickbacks
4 x 10 | both arms​
3 Second Tricep Holds
3 x 8​
V Up Curls
3 x 10
Legs
Do this set once per week.
Step Back Lunges
3 x 8 | both legs​
Dumbell Hang Sumo Squats
4 x 12​
Bulgarian Split Squats
3 x 8 | both legs​
Elevated Squats
4 x 8​
Forced Forth Squats
3 x 10 | both legs
Full Body
Do this set once per week.
Lunge Squats
3 x 12 | both legs​
Press Leg Raise
3 x 10 | both legs​
Row Lunge
3 x 8 | both legs​
Low Bear Crawl Tricep Pushup
3 x 5 | front-back is one​
Turkish Getup
3 x 8 | both sides​
Jump Squat Burner
Stop at complete fatigue​
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