Please enable JavaScript.

Coggle requires JavaScript to display documents.

Work Out - Coggle Diagram

- - - - Bench
      - Row
      - Pushup
    - - Plank circuit
      - V up
  - - - Squat
      - Hip thrust
      - Deadlift
      - Leg lift
      - Abductors
  - - - Pull up
      - Dips
      - Shoulder press
    - - Core up
      - Superman
  - - - Pushup
      - Bench press
      - Machine press
      - Incline press
      - Pec deck
    - - Pull up
      - Seated row
      - Lat pulldown
      - Tbar row
    - - Arnold press
      - Lateral raise
      - Front raise
    - - Preacher curl
      - EZ curls cable
      - Hammer curls
      - Pushdowns
    - - 1hr treadmill. 80-90% max heart rate. Two days
- - - - Plank
      - Hollow
      - Superman
      - Hip bridge
      - Side plank
  - - - Box jump
      - Broad jump
      - Depth jump
  - - - Bench press
      - Shoulder Press
      - Chest fly
      - Row
      - Curls
    - - Core up
      - Incline sit up
    - - Squat
        
        Pistol squat
        
        Back squat
        
        Front Squat
        
        Goblet squat
        
        Sissy Squat
      - Deadlift
      - Leg lift
      - Hip thrust
- - - - Cut calories
        
        Fight club diet
        
        Breakfast
        
        7 eggs
        
        100g oatmeal
        
        14g of raisins
        
        Morning snack
        
        Tuna
        
        Whole wheat pita
        
        Lunch
        
        Two chicken breats
        
        100g of rice or pasta
        
        Grilled Green veggies
        
        Preworkout snack
        
        Whey Protien shake
        
        Banana
        
        Post workout snack
        
        Whey Protien shake
        
        Banana
        
        Dinner
        
        Fish or chicken
        
        Brown rice or pasta
        
        Grilled Vegatables
        
        Salad
        
        Evening snack
        
        Casein protien shake
    - - Hip thrusts
      - Deadlifts
      - Left lifts
    - - Weighted dips
      - Incline bench press
    - - Overhead press
      - Lateral raise
      - Front raise
  - - - Flag
      - Oh pull up
      - front flip
  - - - day 1
        
        Pushup pyramid
        
        10 pushups. 30 sec rest. 11 pushups. 30 sec rest. Continue until failure.
      - day 2
        
        Strength
        
        4 sets of archer or OH pushups. Do 10 reps and go to failure on last set. two min rest in between
      - day 3
        
        Endurance
        
        4 sets of AMRAP in 2min sets. With two min rest in between
      - day 4
        
        Core
        
        6 sets of 60 sec plank
      - Test day. do max reps. Maybe do it once in the morning and once in the evening
    - - Do 5 sets of 5 reps. Gradually increase wieght in5-10lbs increments