Focus: Gradually increasing volume, then decreasing for maximum effect.
Exercises: Push-Up [21], Inverted Row [100], Full Squat [115], Triceps Extension [1], Sliding Leg Curl [150] (medium/advanced) / Glute Bridge [164] (beginner), Wall Squat Isohold [110]
BEGINNER
(Approx. 40-50 min)
Warm-up: 5 min light cardio.
Workout:
- Pyramid Set 1 (Push-Ups): 8-10-12-10-8 reps of Push-Up [21], 60s rest.
- Pyramid Set 2 (Inverted Rows): 8-10-12-10-8 reps of Modified Inverted Row [100], 60s rest.
- Pyramid Set 3 (Full Squats): 10-15-20-15-10 reps of Full Squat [115], 45s rest.
- Straight Sets:
- Triceps Extension [1]: 3 sets of 15 reps, 45s rest.
- Glute Bridge [164]: 3 sets of 20 reps, 45s rest.
- Wall Squat Isohold [110]: 3 sets of 45 seconds, 30s rest.
Cool-down: 5 min stretching.
MEDIUM
(Approx. 50-60 min)
Warm-up: 5-7 min dynamic warm-up.
Workout:
-
Pyramid Set 1 (Push-Ups): 10-12-15-12-10 reps of Push-Up [21], 45s rest.
-
Pyramid Set 2 (Inverted Rows): 10-12-15-12-10 reps of Feet-Elevated Inverted Row [101] (low), 45s rest.
-
Pyramid Set 3 (Full Squats): 12-18-25-18-12 reps of Full Squat [115] (deeper), 30s rest.
-
Straight Sets:
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Diamond Triceps Push-Up [7]: 3 sets of 10-12 reps, 60s rest.
-
Sliding Leg Curl [150]: 3 sets of 12-15 reps, 60s rest.
-
Wall Squat Isohold [110] (longer): 3 sets of 60 seconds, 30s rest.
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 55-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout:
-
Pyramid Set 1 (Push-Ups): 12-15-20-15-12 reps of Feet-Elevated Push-Up [26], 30s rest.
-
Pyramid Set 2 (Inverted Rows): 12-15-20-15-12 reps of Feet-Elevated Inverted Row [101] (high), 30s rest.
-
Pyramid Set 3 (Pistol Squats): 3-5-7-5-3 reps of Pistol Squat [125] (per leg), 90s rest.
-
Straight Sets:
-
Sliding Side-to-Side Push-Up [28]: 3 sets of 8-10 reps (total), 90s rest.
-
Sliding Leg Curl [150] (single leg): 3 sets of 8-10 reps per leg, 90s rest.
-
Wall Squat March [111]: 3 sets of 60 seconds, 30s rest.
Cool-down: 10 min stretching.
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