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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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