Beruflich Dokumente
Kultur Dokumente
Reps Rest
Weight - Week 1
Wed
Mon
1
Fri
1
Static Lunge
15
45
1B
Incline Dumbell
Bench Press
12
45
2A
Hip Extension
15
45
2B
15
45
Prone Cobra
60s
Exercise (Workout B)
1A
Dumbell Step-up
15
45
1B
Neutral-Grip
Shoulder Press
15
45
2A
Goblet Squat
15
45
2B
Dumbell Pullover
15
45
Plank
60s
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
Static Lunge
15
45
1B
Incline Dumbell
Bench Press
12
45
2A
Hip Extension
15
45
2B
15
45
Prone Cobra
60s
Exercise (Workout B)
1A
Dumbell Step-up
15
45
1B
Neutral-Grip
Shoulder Press
15
45
2A
Goblet Squat
15
45
2B
Dumbell Pullover
15
45
Plank
60s
Mon
1
Weight - Week 2
Wed
2
Fri
1
TNT Workout
Reps Rest
Weight - Week 3
Wed
Mon
1
Fri
1
Static Lunge
15
45
1B
Incline Dumbell
Bench Press
12
45
2A
Hip Extension
15
45
2B
15
45
Prone Cobra
60s
Exercise (Workout B)
1A
Dumbell Step-up
15
45
1B
Neutral-Grip
Shoulder Press
15
45
2A
Goblet Squat
15
45
2B
Dumbell Pullover
15
45
Plank
60s
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
Static Lunge
15
30
1B
Incline Dumbell
Bench Press
12
30
2A
Hip Extension
15
30
2B
15
30
Prone Cobra
60s
Exercise (Workout B)
1A
Dumbell Step-up
15
30
1B
Neutral-Grip
Shoulder Press
15
30
2A
Goblet Squat
15
30
2B
Dumbell Pullover
15
30
Plank
60s
Mon
1
Weight - Week 4
Wed
Fri
1
TNT Workout
Reps Rest
Weight - Week 5
Wed
Mon
1
Fri
1
12
45
1B
Romanian Deadlift
10
45
2A
10
45
2B
Kneeling Overhand
Grip Lat Pulldown
10
45
Side Bridge
60s
60
Exercise (Workout B)
1A
Dumbell Lunge
10
45
1B
10
45
2A
10
45
2B
10
45
10-15
60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
12
30
1B
Romanian Deadlift
10
30
2A
10
30
2B
Kneeling Overhand
Grip Lat Pulldown
10
30
Side Bridge
60s
60
Mon
1
Exercise (Workout B)
1A
Dumbell Lunge
10
30
1B
10
30
2A
10
30
2B
10
30
10-15
60
Weight - Week 6
Wed
Fri
1
TNT Workout
Reps Rest
Weight - Week 7
Wed
Mon
1
Fri
1
12
45
1B
Romanian Deadlift
10
45
2A
10
45
2B
10
45
Side Bridge
60s
60
Exercise (Workout B)
1A
Dumbell Lunge
10
45
1B
10
45
2A
10
45
2B
10
45
10-15
60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
12
30
1B
Romanian Deadlift
10
30
2A
10
30
2B
10
30
Side Bridge
60s
60
Mon
1
Exercise (Workout B)
1A
Dumbell Lunge
10
30
1B
10
30
2A
10
30
2B
10
30
10-15
60
Weight - Week 8
Wed
Fri
1
TNT Workout
Reps Rest
Weight - Week 9
Wed
Mon
1
Fri
1
Front Squat
90
60
60
90
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
12
45
2B
12
45
3A
10
45
3B
Hip-Thigh Extension
12
45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
Front Squat
90
1B
60
60
90
2A
2B
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Mon
1
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
12
45
2B
12
45
3A
10
45
3B
Hip-Thigh Extension
12
45
Weight - Week 10
Wed
Fri
1
TNT Workout
Reps Rest
Weight - Week 11
Wed
Mon
1
Fri
1
Front Squat
90
45
45
90
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
12
30
2B
12
30
3A
10
30
3B
Hip-Thigh Extension
12
30
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
Front Squat
90
1B
45
45
90
2A
2B
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Mon
1
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
12
30
2B
12
30
3A
10
30
3B
Hip-Thigh Extension
12
30
Weight - Week 12
Wed
Fri
1
TNT Workout
Reps Rest
(Advanced)
Weight
Week 2
Week 3
Week 1
1
Week 4
3
90
2A
Barbell Bent-Over
Row
60
2B
60
3A
Plank
60s
60
3B
60
Goblet Squat
20
30
1B
20
30
2A
Hip Extension
20
30
2B
Pushup
20
30
3A
Lat Pulldown
20
30
3B
Neutral-Grip
Shoulder Press
20
30
15-20
45
Sqiss-Ball Jackknife
Walking Lunge
12
45
1B
Inverted Row
12
45
2A
12
45
2B
12
45
12
45
12
45
3A
3B
Kneeling Reverse
Cable Woodchop
Pullup (or Lat
Pulldown)
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup
Plus, Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 5
1
Week 6
4
Wide-Grip Deadlift
90
2A
Incline Dumbell
Bench Press
60
2B
Seated Row
60
3A
Chinup
60
3B
Incline Reverse
Crunch
60
Contralateral Stepup
15
60
2A
Incline Dumbell
Bench Press
15
30
2B
Seated Row
15
30
3A
Kneel Underhand
Grip Lat Pulldown
15
30
3B
15
30
Wide-Grip Deadlift
10
75
2A
Incline Dumbell
Bench Press
10
45
2B
Seated Row
10
45
3A
Chinup
10
45
3B
10
45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 7
1
Week 8
4
Wide-Grip Deadlift
90
2A
Incline Dumbell
Bench Press
60
2B
Seated Row
60
3A
Chinup
60
3B
Incline Reverse
Crunch
60
Contralateral Stepup
15
60
2A
Incline Dumbell
Bench Press
15
30
2B
Seated Row
15
30
3A
Kneel Underhand
Grip Lat Pulldown
15
30
3B
15
30
Wide-Grip Deadlift
10
75
2A
Incline Dumbell
Bench Press
10
45
2B
Seated Row
10
45
3A
Chinup
10
45
3B
10
45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 9
1
Week 10
4
Barbell Squat
90
2A
Barbell Bent-Over
Row
60
2B
60
3A
Good Morning
60
3B
Pullup
60
Thrusters
12
45
2A
Barbell Bent-Over
Row
12
30
2B
12
30
3A
Back Extension
12
30
3B
12
30
Barbell Squat
60
2A
Barbell Bent-Over
Row
45
2B
45
3A
Good Morning
45
3B
Chinup
45
Kneeling Reverse
Cable Woodchop
60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 11
1
Week 12
4
Barbell Squat
90
2A
Barbell Bent-Over
Row
60
2B
60
3A
Good Morning
60
3B
Pullup
60
Thrusters
12
45
2A
Barbell Bent-Over
Row
12
30
2B
12
30
3A
Back Extension
12
30
3B
12
30
Barbell Squat
60
2A
Barbell Bent-Over
Row
45
2B
45
3A
Good Morning
45
3B
Chinup
45
Kneeling Reverse
Cable Woodchop
60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners