5 Day Challenge Workout – Wholebody Tri Sets

Client: 5 DAY CHALLENGE
Program : Trisets
A1) Press Ups  / Kneeling Press Ups
Week Sets Reps Rest Tempo
1 4-5 12-15 10 2010
2 4-5 12-15 10 2010
3 4-5 12-15 10 2010
4 4-5 12-15 10 2010
A2) Tricep Dips
Week Sets Reps Rest Tempo
1 4-5 12-15 10 2010
2 4-5 12-15 10 2010
3 4-5 12-15 10 2010
4 4-5 12-15 10 2010
A3) Lateral Raises with Bottles or DB’s
Week Sets Reps Rest Tempo
1 4-5 12-15 60 2010
2 4-5 12-15 60 2010
3 4-5 12-15 60 2010
4 4-5 12-15 60 2010
B1) Paused Lunges (Hold for 1sec in the bottom position)
Week Sets Reps Rest Tempo
1 4-5 12-15 10 2010
2 4-5 12-15 10 2010
3 4-5 12-15 10 2010
4 4-5 12-15 10 2010
B2) Squats / Goblet Squats (If Weights Available)
Week Sets Reps Rest Tempo
1 4-5 12-15 10 2010
2 4-5 12-15 10 2010
3 4-5 12-15 10 2010
4 4-5 12-15 10 2010
B3) One Leg Hip Thrust
Week Sets Reps Rest Tempo
1 4-5 12-15 60 2010
2 4-5 12-15 60 2010
3 4-5 12-15 60 2010
4 4-5 12-15 60 2010
C1) Leg Raises
Week Sets Reps Rest Tempo
1 4 12-15 10 2010
2 4 12-15 10 2010
3 4 12-15 10 2010
4 4 12-15 10 2010
C2) Planks
Week Sets Reps Rest Time
1 4 12-15 60 20-90s
2 4 12-15 60 20-90s
3 4 12-15 60 20-90s
4 4 12-15 60 20-90s

 

Chris Mason