Upper & Lower Abs (30 min)
4 exercises with 3 sets and each with a superset and my standard pause time between 1:00min and 1:30min.
A superset workout is when you alternate sets of two exercises with no pause in between. Example for my first abs exercise with superset: First I do 12 Hanging Leg Raises High and 12 Hanging Leg Raises Low without any pause in between, followed by a pause between 1:00min and 1:30min. Than I do the second set with 10 Hanging Leg Raises High and 10 Hanging Leg Raises Low without any pause in between, followed by a pause between 1:00min and 1:30min. The third and last set for this exercise I do with 8 reps each.
Hanging Leg Raise High
Superset: Hanging Leg Raise Low
12/12 – 10/10 – 8/8 reps
Decline Weighted Crunch
Superset: Decline Crunch
12/12 – 10/10 – 8/8 reps
TRX Crunch
Superset: TRX Alternating Crunch
12/12 – 10/10 – 8/8 reps
Cable Crunch
Superset: Speed Sit-Up
12/24 – 10/20 – 8/16 reps
Arms
Power (50min)
4 exercises with 6 sets and my standard pause time between 1:00min and 1:30min.
One-armed Curl over Incline Bench
20 – 10 – 5 – 5 – 10 – 20 reps
Alternative: One-armed Overhead Cable Curl
20 – 10 – 5 – 5 – 10 – 20 reps
Seated Triceps Overhead Extension
20 – 10 – 5 – 5 – 10 – 20 reps
Dumbbell Hammer Curl
20 – 10 – 5 – 5 – 10 – 20 reps
Alternative: Dumbbell Curl
20 – 10 – 5 – 5 – 10 – 20 reps
Cable Pushdown
20 – 10 – 5 – 5 – 10 – 20 reps
Arms
Finisher (5min)
Alternating 3 sets of Pull-ups and 3 sets of Bench Dips with a pause time of 30 seconds.
The whole purpose is to push every set to the maximum of reps. Your goal at this must be to reach only two Pull-ups less than in the Pull-up set before and only four Bench Dips less than in the Bench Dip set before. Here are my numbers of reps for this finisher.
10 Pull-ups
30sec Pause
20 Bench Dips
30sec Pause
8 Pull-ups
30sec Pause
16 Bench Dips
30sec Pause
6 Pull-ups
30sec Pause
12 Bench Dips
FINISHED
