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 |