Like this workout? Save and track with our APP on iOS and Android platforms

Disclaimer

Day 1 Phase One >Strength Training/ Full body

Exercise Name Muscle Timer Reps Sets Track Stationary Bike Cardio 10 min - - Barbell Military Press Behind Neck Shoulders 60 sec 8 3 Barbell 1/2 Squat Upper Legs 60 sec 15 3 Barbell Incline Bench Press Chest 60 sec 12 3 Wide Grip Lat Pulldown Back 60 sec 10 3 Dumbbell Bicep Curl Biceps 60 sec 8 3 Lying Leg Curls Upper Legs 60 sec 8 3 Cable High Pulley Overhead Tricep Extension Triceps 60 sec 8 3 Donkey Calf Raises Lower Legs 60 sec 20 3 Barbell Shrug Shoulders 60 sec 8 3 Barbell Up Right Row Shoulders 60 sec 8 3 Ab Crunch Machine Abs 60 sec 15 3 Crunches Abs 60 sec 15 3 Decline Bench Leg Raise Abs 60 sec 15 3 Medicine Ball Full Twist Abs 60 sec 8 3

Day 2 Phase One>Boxing
Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Boxing Cardio 45 min - - Deep Push Up Chest 45 sec 10 3 Push Up Chest 45 sec 10 3 Pull Ups Back 45 sec 10 3 Inverted Row Back 45 sec 10 3 Ab Crunch Machine Abs 45 sec 10 3 Air Bike Abs 45 sec 10 3 Crunches Abs 45 sec 10 3 Decline Bench Weighted Twist Abs 45 sec 10 3 Plank Abs 45 sec - 3

Day 3 Phase one>Strength Training/Full body

Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Barbell Push Press Behind The Neck Shoulders 45 sec 10 3 Kettlebell Step up Upper Legs 45 sec 10 3 Barbell Wide Grip Bench Press Chest 45 sec 10 3 Barbell Bent Over Row Back 45 sec 10 3 Barbell Deadlift Back 45 sec 10 3 Cable High Pulley Overhead Tricep Extension Triceps 45 sec 10 3 Hack Calf Raise Lower Legs 45 sec 10 3 Barbell Shrug Shoulders 45 sec 10 3 Cable External Rotation Shoulders 45 sec 10 3 Barbell Preacher Curl Biceps 45 sec 10 3 Cable Internal Rotation Shoulders 45 sec 10 3 Cable Lateral Raise Shoulders 45 sec 10 3 Ab Crunch Machine Abs 45 sec 10 3 Barbell Ab Rollout on Knees Abs 45 sec 10 3 Decline Bench Knee Raise Abs 45 sec 10 3 Crunches Abs 45 sec 10 3

Day 4 Phase one>Boxing
Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Boxing Cardio 45 min - - Deep Push Up Chest 45 sec 10 3 Incline Push Up Depth Jump Chest 45 sec 10 3 Machine Assisted Pull Up Back 45 sec 10 3 Inverted Row Back 45 sec 10 3 Crunches Abs 45 sec 10 3 Decline Bench Weighted Twist Abs 45 sec 10 3 Leg Raise Abs 45 sec 10 3 Plank Abs 45 sec - 3 Ab Crunch Machine Abs 45 sec 10 3

Day 5 Phase One > Strength Training /Full Body

Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Barbell Behind The Head Military Press Shoulders 45 sec 10 3 Dumbbell Lunges Upper Legs 45 sec 10 3 Leg Press Upper Legs 45 sec 10 3 Barbell Bench Press Chest 45 sec 10 3 Cable Seated Row Back 45 sec 10 3 Barbell Curl Biceps 45 sec 10 3 Lying Leg Curls Upper Legs 45 sec 10 3 Barbell Close Grip Bench Press Triceps 45 sec 10 3 Hack Calf Raise Lower Legs 45 sec 10 3 Smith Machine Upright Row Shoulders 45 sec 10 3 Cable External Rotation Shoulders 45 sec 10 3 Cable Internal Rotation Shoulders 45 sec 10 3 Barbell Shrugs Behind The Back Shoulders 45 sec 10 3 Ab Crunch Machine Abs 45 sec 10 3 Crunches Abs 45 sec 10 3 Leg Raise Abs 45 sec 10 3