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Weighted, Body Weight & Beast-Mode Exercises 

M1-D5: Focus BACK with Chest & Core

The back is comprised of 25 total muscles, to name a few: "the Trapezius 'Traps' muscles are the large triangular muscles in the upper back, between the shoulders. You can break them down into Upper, Middle and Lower Trapezius. The Rhomboids are found underneath the Traps and these are used to pull the shoulders back or squeeze them together. The Latissimus Dorsi 'Lats' are the large muscles that help form the ‘V’ shape of a well-developed back." You also have Rear Deltoids 'Delts' (back of the shoulder), the Teres Major/Minor (muscles under the Latissimuss) and finally the Erector Spinae, or the lower back region. ~ By 9to5Strength

Month 1 : Day 5

M1-D5

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 3 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=12REPS, R2=10 REPS, R3=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Click Above to Mix-It-Up & Generate a Random Workout 

Workout Option - 1

Exercise/Repetitions 

Weighted - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Super Set 1

Lat Pull Down (Wide Grip)

12/10/8

Wide Grip Push-Ups

7-10

60 Second Break
Quick Set 2

Roll Over Crunches

15-20

Bent-Over Row (Barbell)

12/10/8

60 Second Break
Quick Set 3

Side Body Push-up

12/10/8

Jack Knife

7-10

60 Second Break
Quick Set 4

Pullover (Barbell)

7-10

Single Arm DumbbellRow 

12/10/8

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 3 Total Rounds 

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Super Set 1

T- SuperWoman

12/10/8

Wide Grip Push-Ups

7-10

60 Second Break
Quick Set 2

Roll Over Crunches

15-20

W-Superwoman

12/10/8

60 Second Break
Quick Set 3

InchWorm

7-10

Reverse Snow Angel

12/10/8

60 Second Break
Quick Set 4

Bridge Pose 

7-10

Rainbow Plank

8-10

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Quick Set 1

Lat Pull Down (Wide Grip)

12/10/8

W-SuperWoman

7-10

Roll Over Crunches

12/10/8

60 Second Rest
Quick Set 2

Bent Over Row

12/10/8

Side Body Push-up

7-10

Rainbow Plank

8-10

60 Second Rest
Quick Set 3

Side Plank Pull (Cable)

12/10/8

Front Bar Pull Down

12/10/8

Scissor Switches

25

60 Second Rest
Quick Set 4

W-SuperWoman

12/10/8

Wide Grip Push-Ups

7-10

Hip Raises

10 each side

After 3 Rounds of the above 

Burpees

7 Minutes (20 Second Intervals)

Complete
 

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