OFFSET DB/KB WAITER’S WALK


Hold a dumbbell or


kettlebell overhead with one arm, brace your core, and walk briskly for distance.


PRONE “Y” DUMBBELL RAISE


Set an adjustable bench to a 30- to 45- degree angle and grab a dumbbell in each hand. Lie chest down on the bench and raise your arms up and outwards so your arms form a Y shape.


SWISS-BALL JACKKNIFE


Get into push-up position and rest your feet on a Swiss ball. Contract your abs and bend your hips and knees to roll the ball towards you, keeping your back flat. M&F


DAY 4


Vertical pull PULL-UP CHIN-UP LAT PULL-DOWN


Vertical press BARBELL MILITARY DB MILITARY


Accessory upper back DUMBBELL ROW FACE PULL PRONE "Y" DUMBBELL RAISE


Pick a different option than Day 2


Elbow extension SKULL CRUSHER TRICEP PRESS-DOWN DIP


Core isolation, hip flexion w/neutral spine SWISS BALL JACKKNIFE BAND-RESISTED JACKKNIFE


ALTERNATING BAND-RESISTED JACKKNIFE


Cardio BARBELL COMPLEX*


RDL X6, BENT-OVER BARBELL ROW X6, FRONT/BACK SQUAT X6, OVERHEAD PRESS X6


SIZE: N/A FAT LOSS: 6–8 ROUNDS, 60–90 SECONDS BETWEEN SETS STRENGTH: N/A (EXTRA DAY OFF)


* For the complex, choose a light weight and perform six reps of each exercise, one after the other, without rest.


SIZE: 202 FAT LOSS: 201 STRENGTH: 101


ISO HOLD


SIZE: 3X8–10 FAT LOSS: 3X8–12 STRENGTH: 3X6–8


3X20-30 SEC


SIZE: 60–90 SEC FAT LOSS: 60 SEC STRENGTH: 90–120 SEC


60 SEC


TEMPO


SIZE: 311 FAT LOSS: 211 STRENGTH: 201


SIZE: 301 FAT LOSS: 201 STRENGTH: 101


SIZE: 311 FAT LOSS: 211 STRENGTH: 101


SETS/REPS


SIZE: 4X6–8 FAT LOSS: 4X8–12 STRENGTH: 4X5–6


SIZE: 3X6–8 FAT LOSS: 3X8–12 STRENGTH: 3X5–6


SIZE: 3X8–10 FAT LOSS: 3X8–12 STRENGTH: 3X6–8


REST PERIOD


SIZE: 90–120 SEC FAT LOSS: 60–90 SEC STRENGTH: 2–4 MIN


SIZE: 90–120 SEC FAT LOSS: 60–90 SEC STRENGTH: 2–4 MIN


SIZE: 60–90 SEC FAT LOSS: 60 SEC STRENGTH: 90–120 SEC


Keep your butt on the pad at all times.


58


MUSCLE&FITNESS


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