ROUND 1:

1.Spyder Push Up ➡️ Chest Press ➡️ Spyder Push Ups
2. Lunges ➡️ DB Squats ➡️ Lunges
3. Plank Reach Outs ➡️ Back Rows ➡️ Reach Outs
4. Shin Sliders ➡️ Weighted Crunches
5. Standing Press ➡️ Lateral Raises ➡️ Standing Press
6. Bicep Curls ➡️ Tricep Extensions ➡️ Bicep Curls
7. Abs 40 Reps...

ROUNDS 1 & 3 (SINGLE DUMBBELL BI-LATERAL)
ROUNDS 2 & 4 ( BOTH DUMBBELLS)

1. Clean & Press 10 reps
2. Reverse Lunges 10 reps
3. Back Rows 10 reps
5. Racked Squats 10 reps
6. Chest Press 10 reps
7. Weighted Leg Raises 10 reps

30/30 LADDER WORKOUT

Each round, 30 seconds of work is added with a 30 seconds of rest between rounds. Working up a 5 minute round!

1. Body Weight Lunges
2. Cross Body Mountain Climbers
3. ChestPress
4. V-Ups
5. Dumbbell Squats
6. Plank Shoulder Taps
7. Dumbbell Back Rows/Shrugs
8. F...

ROUND 1 (Not for reps or time)

1.Alternating Chest press with rotation
T-Push ups

2. Deep Sumo Squats
Reverse Lunges with Core Rotations

3. Alternating Back Rows with Rotations
Plank Reach Under

4. Weighted V-Ups
Russian Twist

60 Seconds Rest

ROUND 2

1. T-Push ups
Alte...

RAW STRENGTH & POWER # 1

ROUND 1 & 2

1. Single DB Shoulder Press with Rotation (Round 1 only)

2.Single Leg RDL ➡️ Back Rows

3. Single Deadlifts ➡️ Upright rows.

4. Single Bicep Curl ➡️ Racked Squats

5. Elevated Push Ups ➡️ Chest Press

6. Cross body Tricep Extensions

7. Single DB Wood Cho...

RAW STRENGTH & POWER #2

1. Lunge to Floor with Shoulder Press

2. Reverse Grip Chest Press

3. Single DB Deadlifts (leaving Db on the floor)

4. Tripod Heavy Back Rows

5. Cross Body Squats (to opposite side)

6. Seated Floor Shoulder Press

7. Weighted Dead Bugs

⏱ 60 Seconds Rest

Repeat for R...

RAW STRENGTH & POWER #3

Perform 2 Rounds (60 secs Rest Between Rounds)

1. Racked Squats with Rotational Shoulder Press

2. Alternating Tripod Back Rows

3. Static Lunge (hold) to Shoulder Press

4. Over Head Db Squat to Tricep Extensions

5. Heavy Single Chest Press

6. Kneeling Single Lateral ...

PERFORM 2 ROUNDS (60 seconds rest between rounds)

1. Kneeling Heavy Back Rows

2. Goblet Squat to Shoulder Press

3. Single Heavy Chest Press (Alternating Grip)

4. Racked Lunges/Squats

5. Seated Floor Shoulder Press

UPPER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS

1. Reverse Grip Rows
2. Bicep Curls
3. Shoulder Press

⏱ 60 Seconds Rest after completing all 4 rounds

LOWER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS

1. RDL
2. Lunges
3. Squats

⏱ 60 Seconds rest after completing all 4 rounds

...

COMPLEX FUNCTIONAL MUSCLE #2

ROUND 1 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS

1. Push Ups
2. Racked Squats
3. Bent Over Rows
4. Bicep Curls

⏱ 60 SEC REST AFTER COMPLETING ALL 4 ROUNDS

ROUND 2 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS

1. Upright Rows
2. RDL/Dead Lifts
3. Reverse ...

COMPLEX FUNCTIONAL MUSCLE #3

PERFORM 2 ROUNDS (60 SECS REST BETWEEN ROUNDS)

1. Racked Squats with Rotational Shoulder Press

2. Alternating Tripod Back Rows

3. Static Lunge (hold) to Shoulder Press

4. Over Head Db Squat to Tricep Extensions

5. Heavy Single Chest Press

6. Kneeling Single Lat...

BACK TO BASICS

2 ROUNDS (NO TIME OR REPS)

1. Squats/Lunges
2. Chest Press
3. Bicep/Hammer Curls
4. Dead Lifts
5. Back Rows
6. Tricep ext/ Skull Crushers
7. Dead Bugs/ Full Dead Bugs

30 SEC REST AFTER ALL 7 EXERCISES ARE COMPLETE. REPEAT FOR A SECOND ROUND

ROUND 1:

1. CHEST PRESS ➡️ BACK ROWS / BACK ROWS ➡️ CHEST PRESS
2. SQUATS ➡️ RDL / RDL ➡️ SQUATS
3. SHOULDER PRESS ➡️ UPRIGHT ROWS / UPRIGHT ROWS ➡️ SHOULDER PRESS
4. BICEP CURLS ➡️ OVERHEAD TRICEP EXT / TRICEP EXT ➡️ BICEP CURLS

⏱ 60 SECONDS REST

ROUND 2:

1. PULLOVERS ➡️ REVERSE GRIP R...

ROUND 1: COMPOUND SETS

1. Chest Press ➡️ Neutral Flys
2. RDL ➡️ Dumbbell Glute Bridges
3. Back Rows ➡️ Single Upright Rows
4. Arnold Press ➡️ Side Lateral Raises

⏱ 60 SECONDS REST

ROUND 2 : PRE-EXHAUST SETS

1. Neutral Grip ➡️ Multi-Grip Chest Press
2. Glute Bridges ➡️ RDL
3. Alternating Up...

MEGA SETS / VOLUME TRAINING.

3 ROUNDS (Every Round The Order of Exercises Change)

1. Shrugs ➡️ Pull Overs ➡️ Back Rows
2. Reverse Grip Chest press ➡️ Neutral grip Flys ➡️ Close Grip Press
3. Glute Bridge Lifts ➡️ Reverse Lunge ➡️ Goblet Squats
4. Lateral Raises ➡️ Shoulder Press ➡️ Bent Over...

O.T.B TRAINING TECHNIQUES IN THIS WORKOUT:
REST & PAUSE ➡️ PARTIAL REPS ➡️ T.U.T ➡️ DROP SETS

1. CHEST
a) Single Dumbbell Chest Press with Leg Raises
b) Push Ups
c) Floor Press

2. BACK
a) Tripod Switch Rows
b) Plank Reach Outs
c) Upright Rows

3. LEGS
a) Goblet Squats
b) Body Weight Lunges (...