45 minute Spin Bike session + Upper Body Power Day

Upper Body Movement Reps Reps Reps Rest Time
Single-Arm DB Rows Power 12 each 12 each 12 each 3 mins
Wide Grip Lat Pulldown Explosive 16-20 16-20 16-20 90 secs
Decline DB Chest Press Power 10-12 10-12 10-12 3 mins
Decline DB Reverse Chest Press Power 8-12 8-12 8-12 90 secs
Seated DB Shoulder Press Explosive 8-12 8-12 8-12 90 secs
Incline BB Curls Explosive 8-12 8-12 8-12 90 secs
DB Tricep Extension Explosive 8-12 8-12 8-12 90 secs
DB Shrug Power 8-12 8-12 8-12 90 secs
Single-Arm Decline Front Raise Explosive 8-12 8-12 8-12 90 secs
Abs Movement Reps Reps Reps Rest Time
Decline DB Crunch
Controlled
12
12
12
30 secs

Follow me on:  @Sirrom_Fitness@SirromFitness

 

30 minutes Low Intensity Steady State (LISS) Cardio + Lower Body Power Day

Lower Body Movement Reps Reps Reps Rest Time
Squats Power 4-6 4-6 4-6 3 minutes
Leg Extensions Explosive 8-12 8-12 8-12 90 secs
Leg Press Power 4-6 4-6 4-6 3 minutes
Single Leg Glute Raise Explosive 8-12 8-12 8-12 90 secs
Standing Calf Raises Explosive 12-15 12-15 12-15 90 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

Jumping Jacks + Back/Biceps/Abs

Back/Biceps/Abs Movement Reps Reps Reps Rest Time
Deadlifts Explosive 12 12 20 90 sec
Incline DB Curls Explosive 12 12 20 90 secs
Seated Cable Rows Explosive 12 12 20 90 sec
BB Curls Explosive 12 12 20 90 secs
DB Side Bends Controlled 25 25 25 90 secs
DB Crunches Controlled 25 25 25 90 secs

**Jumping Jacks (3 sets x 100 reps)
***additional option: BB Squats (2 sets x failure)

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30-45 minutes cardio + Chest/Shoulders/Triceps

Chest/Shoulders/Triceps Movement Reps Reps Reps Rest Time
Dips Explosive 8-12 8-12 8-12 90 sec
DB Shoulder Press Explosive 8-12 8-12 8-12 90 secs
Straight Bar Pushdown Explosive 8-12 8-12 8-12 90 sec
Flat DB Chest Press Explosive 8-12 8-12 8-12 90 secs
DB Side Raises Explosive 8-12 8-12 8-12 90 secs
Tricep Rope Pushdown Explosive 8-12 8-12 8-12 90 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30 minutes Low Intensity Steady State (LISS) Cardio + Quads/Hamstrings/Calves/Abs

Quads/Hamstrings/Calves Movement Reps Reps Reps Rest Time
Squats Explosive 8-12 8-12 8-12 90 secs
Lying Hamstring Curls Explosive 8-12 8-12 8-12 90 secs
Front Squats Explosive 8-12 8-12 8-12 90 secs
DB Lunges Explosive 8-12 8-12 8-12 90 secs
DB 3-Position Calf Raises Explosive 20 each 20 each 20 each 90 secs
Strength Band (SB) Abductors Explosive 20 20 20 90 secs
SB Glute Kickbacks Explosive 20 each 20 each 20 each 90 secs
SB Glute Leg Lift Explosive 20 each 20 each 20 each 90 secs
ABS Movement Reps Reps Reps Rest Time
Bicycle w/ SB on feet Controlled 20 20 20 90 secs
Standing Ab Crunch Explosive 50 50 50 90 secs

Follow me on:  @Sirrom_Fitness @SirromFitness