SUN MON TUES

R L4: WK1 CHEST & TRICEPS L4: WK1 BACK & BICEPS

E
Chest Press Traditional Row

Chest Fly Widw Row

WEEK 1
S
Liift & Transform Hybrid

Rotating Chest Press Reverse Fly

T
Workout Calendar

Skull Crusher Pullover

Triceps Press Full Curl

Hammer Curl

D Wide Curl

A
Top Curl

Bottom Curl

Y T20: WK1 BURN

Rapid Taps
T20: WK1 POWERFUL
Parkour

Twist Obl Kicks TS Squat Reach

Rocketman Lunge Punch

SUN MON TUES

R L4: WK2 CHEST & TRICEPS L4: WK2 BACK & BICEPS

E
Chest Press Traditional Row

Chest Fly Wide Row

WEEK 2

S Decline Press Reverse Fly

T Rotating Chess Press

Triceps Kickback
Full Curl

Hammer Curl

Skull Crusher Wide Curl

D Triceps Press

A
Single Side Crusher

Y T20: WK2 POWERFUL

Parkour
T20: WK2 BURN
Rapid Taps

TS Squat Reach Twist Obl Kicks

Lunge Punch Rocketman

SUN MON TUES

R L4: WK3 CHEST & TRICEPS L4: WK3 BACK & BICEPS

E
Chest Press Traditional Row

Chest Fly Widw Row

WEEK 3

S Rotating Chest Press Reverse Fly

T Triceps Kickback

Skull Crusher
Pullover

Full Curl

Hammer Curl

D Wide Curl

A
Y
WEEK
D
A
Top Curl

Bottom Curl

Y T20: WK3 BURN

Rapid Taps
T20: WK3 POWERFUL
Parkour

Twist Obl Kicks TS Squat Reach

Rocketman Lunge Punch

SUN MON TUES

R L4: WK6 CHEST & TRICEPS L4: WK6 BACK & BICEPS

E
Chest Press Traditional Row

Chest Fly Reverse Fly

WEEK 4

S Decline Fly Pullover

T Roatating Chest Press

Triceps Kickback
Full Curl

Hammer Curl

Skull Crusher Top Curl

D Triceps Press

A
Single Side Crusher

Y T20: WK5 POWERFUL

Parkour
T20: WK5 BURN
Rapid Taps

TS Squat Reach Twist Obl Kicks

Lunge Punch Rocketman

 TUES WED THURS FRI
BACK & BICEPS T20: WK1 STRONGER L4: WK1 SHOULDERS L4: WK1 LEGS
90 Ab Trapper Shoulder Press Front-Loaded Squat

Hover Ab Kicks' Upright Row Goblet Sumo

Burpee Hop Front Raise Deadlift

Lateral Raise Calf Raise

Y Raise Bridge

Shoulder Fly Reverse Alternate Lunge

POWERFUL L4: STRETCH T20: WK1 FASTER T20: WK1 CUT

Over Top, X Jack Over Top, X Jack

L Reach L Reach

Ski Abs, In/Out Ski Abs, In/Out

TUES WED THURS FRI

BACK & BICEPS T20: WK2 STRONGER L4: WK2 SHOULDERS L4: WK3 LEGS
90 Ab Trapper Shoulder Press Front-Loaded Squat

Hover Ab Kicks' Upright Row Goblet Sumo

Burpee Hop Front Raise Deadlift

Lateral Raise Calf Raise

Y Raise Alternate Side Lunge

Shoulder Fly Bridge

BURN L4: R&R T20: WK2 FASTER T20: WK2 CUT

Over Top, X Jack Over Top, X Jack

L Reach L Reach

Ski Abs, In/Out Ski Abs, In/Out

TUES WED THURS FRI

BACK & BICEPS T20: WK3 STRONGER L4: WK3 SHOULDERS L4: WK5 LEGS
90 Ab Trapper Shoulder Press Front-Loaded Squat

Hover Ab Kicks' Upright Row Goblet Sumo

Burpee Hop Front Raise Deadlift

Lateral Raise Calf Raise

Shoulder Fly Alternate Side Lunge

Swimmers Reverse Alternate Lunge

 POWERFUL L4: STRETCH T20: WK3 FASTER T20: WK3 CUT
Over Top, X Jack Over Top, X Jack

L Reach L Reach

Ski Abs, In/Out Ski Abs, In/Out

TUES WED THURS FRI

BACK & BICEPS T20: WK5 STRONGER L4: WK6 SHOULDERS L4: WK7 LEGS
90 Ab Trapper Shoulder Press Front-Loaded Squat

Hover Ab Kicks' Upright Row Goblet Sumo

Burpee Hop Front Raise Deadlift

Lateral Raise Calf Raise

Y Raise Alternate Side Lunge

Swimmers Bridge

Pulsing Squat

Reverse Alternate Lunge

BURN L4: R&R T20: WK5 FASTER T20: WK5 CUT

Over Top, X Jack Over Top, X Jack

L Reach L Reach

Ski Abs, In/Out Ski Abs, In/Out

RI SAT
T20: WK 1 BALANCED
Climb Push-Ups

Plank, Obl Traps

Balanced Dips

L4: R&R

RI SAT
T20: WK 2 BALANCED
Climb Push-Ups

Plank, Obl Traps

Balanced Dips

L4: STRETCH

RI SAT
T20: WK 3 BALANCED
Climb Push-Ups

Plank, Obl Traps

Balanced Dips
 L4: R&R

RI SAT
T20: WK 5 BALANCED
Climb Push-Ups

Plank, Obl Traps

Balanced Dips

L4: STRETCH