To start, squat for 7 reps, then rest for 7 seconds. Then perform 7 more reps. Take a 7 second rest and continue this format until your complete 7 sets. After completing the 7th set, rest for 30 seconds. Next, do 6 sets of 6 second rest between reps. Rest 30 seconds after the 6th set. Complete the squat movement with a 5 set, 5 second rest round. This brings the total rep count for squats to 110 reps.
Think your done? Not a chance. Complete the next two exercises (incline bench press & pull-up) in the same format you completed squats.
| Exercise | |
|---|---|
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7 sets, 7 reps
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6 sets, 6 reps
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5 sets, 5 reps
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7 sets, 7 reps
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6 sets, 6 reps
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5 sets, 5 reps
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7 sets, 7 reps
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6 sets, 6 reps
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5 sets, 5 reps
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Coming Soon! See workout notes for details of each workout.
To start, perform the military press for 7 reps, then rest for 7 seconds. Then perform 7 more reps. Take a 7 second rest and continue this format until your complete 7 sets. After completing the 7th set, rest for 30 seconds. Next, do 6 sets of 6 second rest between reps. Rest 30 seconds after the 6th set. Complete the press movement with a 5 set, 5 second rest round. This brings the total rep count for the military press to 110 reps.
Think your done? Not a chance. Complete the next two exercises (cable crossover & pull-up) in the same format you completed the military press.
| Exercise | |
|---|---|
|
7 sets, 7 reps
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6 sets, 6 reps
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5 sets, 5 reps
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7 sets, 7 reps
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6 sets, 6 reps
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5 sets, 5 reps
|
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7 sets, 7 reps
|
|
|
6 sets, 6 reps
|
|
|
5 sets, 5 reps
|
Coming Soon! See workout notes for details of each workout.
To start, squat for 7 reps, then rest for 7 seconds. Then perform 7 more reps. Take a 7 second rest and continue this format until your complete 7 sets. After completing the 7th set, rest for 30 seconds. Next, do 6 sets of 6 second rest between reps. Rest 30 seconds after the 6th set. Complete the squat movement with a 5 set, 5 second rest round. This brings the total rep count for squats to 110 reps.
Think your done? Not a chance. Complete the next two exercises (pull-up & incline bench press) in the same format you completed squats.
| Exercise | |
|---|---|
|
|
7 sets, 7 reps
|
|
|
6 sets, 6 reps
|
|
|
5 sets, 5 reps
|
|
|
7 sets, 7 reps
|
|
|
6 sets, 6 reps
|
|
|
5 sets, 5 reps
|
|
|
7 sets, 7 reps
|
|
|
6 sets, 6 reps
|
|
|
5 sets, 5 reps
|
Coming Soon! See workout notes for details of each workout.
