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TNT Workout

Reps Rest

(Get Back in Shape)

Weight - Week 1
Wed

Mon
1

Fri
1

Order Exercise (Workout A)


1A

Static Lunge

15

45

1B

Incline Dumbell
Bench Press

12

45

2A

Hip Extension

15

45

2B

Seated Row to Neck

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

(Get Back in Shape)


1A

Static Lunge

15

45

1B

Incline Dumbell
Bench Press

12

45

2A

Hip Extension

15

45

2B

Seated Row to Neck

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

Order Exercise (Workout A)

Weight - Week 2
Wed
2

Fri
1

TNT Workout

Reps Rest

(Get Back in Shape)

Weight - Week 3
Wed

Mon
1

Fri
1

Order Exercise (Workout A)


1A

Static Lunge

15

45

1B

Incline Dumbell
Bench Press

12

45

2A

Hip Extension

15

45

2B

Seated Row to Neck

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

(Get Back in Shape)


1A

Static Lunge

15

30

1B

Incline Dumbell
Bench Press

12

30

2A

Hip Extension

15

30

2B

Seated Row to Neck

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

Order Exercise (Workout A)

Weight - Week 4
Wed

Fri
1

TNT Workout

Reps Rest

(Get Back in Shape)

Weight - Week 5
Wed

Mon
1

Fri
1

Order Exercise (Workout A)


1A

Wide Grip Seated


Row

12

45

1B

Romanian Deadlift

10

45

2A

Dumbell Push Press

10

45

2B

Kneeling Overhand
Grip Lat Pulldown

10

45

Side Bridge

60s

60

Exercise (Workout B)
1A

Dumbell Lunge

10

45

1B

Scaption & Shrug

10

45

2A

Swiss Ball Hip


Extension and Leg

10

45

2B

Dumbell Bench Press

10

45

Swiss Ball Jackknife

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

(Get Back in Shape)


1A

Wide Grip Seated


Row

12

30

1B

Romanian Deadlift

10

30

2A

Dumbell Push Press

10

30

2B

Kneeling Overhand
Grip Lat Pulldown

10

30

Side Bridge

60s

60

Mon
1

Order Exercise (Workout A)

Exercise (Workout B)
1A

Dumbell Lunge

10

30

1B

Scaption & Shrug

10

30

2A

Swiss Ball Hip


Extension and Leg

10

30

2B

Dumbell Bench Press

10

30

Swiss Ball Jackknife

10-15

60

Weight - Week 6
Wed

Fri
1

TNT Workout

Reps Rest

(Get Back in Shape)

Weight - Week 7
Wed

Mon
1

Fri
1

Order Exercise (Workout A)


1A

Wide Grip Seated


Row

12

45

1B

Romanian Deadlift

10

45

2A

Dumbell Push Press

10

45

2B

Kneel OH Grip Lat


Pulldown

10

45

Side Bridge

60s

60

Exercise (Workout B)
1A

Dumbell Lunge

10

45

1B

Scaption & Shrug

10

45

2A

Swiss Ball Hip Ext


and Leg Curl

10

45

2B

Dumbell Bench Press

10

45

Swiss Ball Jackknife

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

(Get Back in Shape)


1A

Wide Grip Seated


Row

12

30

1B

Romanian Deadlift

10

30

2A

Dumbell Push Press

10

30

2B

Kneel OH Grip Lat


Pulldown

10

30

Side Bridge

60s

60

Mon
1

Order Exercise (Workout A)

Exercise (Workout B)
1A

Dumbell Lunge

10

30

1B

Scaption & Shrug

10

30

2A

Swiss Ball Hip Ext


and Leg Curl

10

30

2B

Dumbell Bench Press

10

30

Swiss Ball Jackknife

10-15

60

Weight - Week 8
Wed

Fri
1

TNT Workout

Reps Rest

(Get Back in Shape)

Weight - Week 9
Wed

Mon
1

Fri
1

Order Exercise (Workout A)


1
2A
2B
3

Front Squat

90

3-Point Dumbell Row

60

60

90

Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)

Exercise (Workout B)
1

Ipsilateral Back
Lunge (Sh Press)

12

60

2A

Leg Lowering Drill

12

45

2B

Incline Lower Trap


Raise

12

45

3A

Pushup and Row

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

(Get Back in Shape)


1A

Front Squat

90

1B

3-Point Dumbell Row

60

60

90

2A
2B

Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)

Mon
1

Order Exercise (Workout A)

Exercise (Workout B)
1

Ipsilateral Back
Lunge (Sh Press)

12

60

2A

Leg Lowering Drill

12

45

2B

Incline Lower Trap


Raise

12

45

3A

Pushup and Row

10

45

3B

Hip-Thigh Extension

12

45

Weight - Week 10
Wed

Fri
1

TNT Workout

Reps Rest

(Get Back in Shape)

Weight - Week 11
Wed

Mon
1

Fri
1

Order Exercise (Workout A)


1
2A
2B
3

Front Squat

90

3-Point Dumbell Row

45

45

90

Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)

Exercise (Workout B)
1

Ipsilateral Back
Lunge (Sh Press)

12

60

2A

Leg Lowering Drill

12

30

2B

Incline Lower Trap


Raise

12

30

3A

Pushup and Row

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

(Get Back in Shape)


1A

Front Squat

90

1B

3-Point Dumbell Row

45

45

90

2A
2B

Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)

Mon
1

Order Exercise (Workout A)

Exercise (Workout B)
1

Ipsilateral Back
Lunge (Sh Press)

12

60

2A

Leg Lowering Drill

12

30

2B

Incline Lower Trap


Raise

12

30

3A

Pushup and Row

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

Order Exercise (Workout A - Monday)


1

Bulgarian Split Squat

90

2A

Barbell Bent-Over
Row

60

2B

Dumbell Bench Press

60

3A

Plank

60s

60

3B

Pullup (or Lat


Pulldown)

60

Exercise (Workout B - Wednesday)


1A

Goblet Squat

20

30

1B

V-Grip Seated Row

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

Exercise (Workout C - Friday)


1A

Walking Lunge

12

45

1B

Inverted Row

12

45

2A

Swiss-Ball Hip Ext


and Leg Curl

12

45

2B

Dumbell Bench Press

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

Order Exercise (Workout A - Monday)


1

Wide-Grip Deadlift

90

2A

Incline Dumbell
Bench Press

60

2B

Seated Row

60

3A

Chinup

60

3B

Incline Reverse
Crunch

60

Exercise (Workout B - Wednesday)


1

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

Leg Lowering Drill

15

30

Exercise (Workout C - Friday)


1

Wide-Grip Deadlift

10

75

2A

Incline Dumbell
Bench Press

10

45

2B

Seated Row

10

45

3A

Chinup

10

45

3B

Scapation and Shrug

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

Order Exercise (Workout A - Monday)


1

Wide-Grip Deadlift

90

2A

Incline Dumbell
Bench Press

60

2B

Seated Row

60

3A

Chinup

60

3B

Incline Reverse
Crunch

60

Exercise (Workout B - Wednesday)


1

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

Leg Lowering Drill

15

30

Exercise (Workout C - Friday)


1

Wide-Grip Deadlift

10

75

2A

Incline Dumbell
Bench Press

10

45

2B

Seated Row

10

45

3A

Chinup

10

45

3B

Scapation and Shrug

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

Order Exercise (Workout A - Monday)


1

Barbell Squat

90

2A

Barbell Bent-Over
Row

60

2B

Dumbell Bench Press

60

3A

Good Morning

60

3B

Pullup

60

Exercise (Workout B - Wednesday)


1

Thrusters

12

45

2A

Barbell Bent-Over
Row

12

30

2B

Dumbell Bench Press

12

30

3A

Back Extension

12

30

3B

Swiss Ball Jackknife

12

30

Exercise (Workout C - Friday)


1

Barbell Squat

60

2A

Barbell Bent-Over
Row

45

2B

Dumbell Bench Press

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

Order Exercise (Workout A - Monday)


1

Barbell Squat

90

2A

Barbell Bent-Over
Row

60

2B

Dumbell Bench Press

60

3A

Good Morning

60

3B

Pullup

60

Exercise (Workout B - Wednesday)


1

Thrusters

12

45

2A

Barbell Bent-Over
Row

12

30

2B

Dumbell Bench Press

12

30

3A

Back Extension

12

30

3B

Swiss Ball Jackknife

12

30

Exercise (Workout C - Friday)


1

Barbell Squat

60

2A

Barbell Bent-Over
Row

45

2B

Dumbell Bench Press

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

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