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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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