Rest 90 seconds
Rest 90 seconds
10-20 reps
Rest 90 seconds
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Phase 1
By @
START: <15 Pushups,<10 Pullups,<10 Dips. END: 25 Pushups,10 pullups,10 dips. EXTRA TIPS: 1. Perform 20-30 min cardio on off days if seeking weight loss 2. Be sure to always warm up for best performance 3. pick an exercise that hits the prescirbed reps at or near muscle failure 4. Track your progress! - test results for end once a month 5. Focus on maintaining perfect form to learn the basics!
START: <15 Pushups,<10 Pullups,<10 Dips. END: 25 Pushups,10 pullups,10 dips. EXTRA TIPS: 1. Perform 20-30 min cardio on off days if seeking weight loss 2. Be sure to always warm up for best performance 3. pick an exercise that hits the prescirbed reps at or near muscle failure 4. Track your progress! - test results for end once a month 5. Focus on maintaining perfect form to learn the basics!
M/W/F
6-15 reps
Rest 120 seconds
6-15 reps
Rest 120 seconds
Rest 120 seconds
6-15 reps
Rest 90 seconds
6-15 reps
Rest 90 seconds
Rest 90 seconds
Rest 60 seconds
Rest 60 seconds
Rest 60 seconds
15-30 reps
Rest 60 seconds
15-30 reps
Rest 60 seconds
Rest 60 seconds
