TROJANMY SPACE MY TIME
®
CAUTIONREAD ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FORFUTURE REFERENCE
CHALLENGER 140• WEIGHTLOSSPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
• TONINGPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLEGAINPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
2
INDEX PAGE
1. SAFETY INSTRUCTIONS 3
2. FITNESS TIPS & TECHNIQUES 5
3. WARM UP & COOL DOWN 6
4. TRAINING TERMS 7
5. EXERCISE TERMS 7-10
6. EXERCISE PROGRAMS 11
6.1 MUSCLE GAIN 11
6.2 TONING 14
6.3 WEIGHT LOSS 17
7. TRAINING LOG 21
3
1.SAFETYINSTRUCTIONS
It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and
instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is
important. If any of these instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526
(0861 Trojan), within the Republic of South Africa.
The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/
OR STUDIO FACILITIES USE.
Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be
informed of the following information prior to use.
HEALTHWARNING• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou
requireacompletephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,
are pregnant or suffer from any illness.
• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour
physician.
• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling
down and stretching.
ACCESSCONTROLTROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be
located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment.
Parents or other adults must provide close supervision of children, if the equipment is used in the presence of children.
INSTALLATIONTROJAN recommends that all equipment:
• Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.
• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).
• Besetupwithsufficientventilationtoensureproperoperation.• Besetupwithsufficientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis
recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.
• Besetupbyourteamofinstallers. PROPERUSAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat
TROJAN equipment is used properly to avoid injury.
• Injuriesmayresultfromexercisingimproperlyorexcessively.
• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.
• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN
equipment to avoid injury.
• Donotattempttoadjustanyseats/pads/pulleysetc.whileyouareonyourTROJANequipment.
• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype
ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.
4
INSPECTION• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment
use only replacement parts supplied by TROJAN.
• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.
• Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatfirstsignofwear.
• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceatthefirstsignofwear.
• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.
• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethat
you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.
• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.
• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.
Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.
OPERATINGWARNINGS• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJAN
equipment.
• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclose
supervision of children if the equipment is used in the presence of children.
• Donotwearloosefittingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup
long hair to avoid contact with moving parts.
• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineis
in operation.
SELECTORIZEDWEIGHTSTACKS• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservice
department to arrange delivery of a new pin.
• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.
• Neverpintheweightstackinanelevatedposition.
• Neverremoveaselectorpinifanyweightsaresuspended.
• Neverattempttoreleasejammedweightsorpinsthataresuspended.
USERWEIGHTLIMITATIONS• ThisTROJANCHALLENGER140maynotbeusedbypersonsweighingmorethan100kg.
SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCEIf any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.
1.SAFETYINSTRUCTIONS
5
AEROBICEXERCISEAerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexerciseimprovesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisefitnessispromotedbyanyactivitythatusesyourlargemuscles-arms,legs,orbuttock,forexample.Yourheartbeatsquicklyandyoubreathedeeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.
WEIGHTTRAININGAlongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttrainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouareworkingaboveyourtargetzone,youmaywanttodoalessamountofreps.Andasalwaysconsultyourphysicianbeforebeginninganyexerciseprogram.
2.FITNESSTIPSANDTECHNIQUES
MUSCLECHARTCHALLENGER 140TheexerciseroutinethatisperformedwiththeCHALLENGER140homegymwilldevelopthewholebody.Thesemuscle groups are highlighted on the muscle chart below.
TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoicesthatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitnessbrandtogivesyoutheabilitytoboostyourfitnesslevelandloweryourriskofcardiovascular disease.
Visitwww.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.
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5
4
1
2
3
3.WARM-UPANDCOOL-DOWNWORKOUTGUIDELINESEachworkoutshouldincludethefollowingthreeparts:Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytemperature,heartrate,andcirculationinpreparationforexercise.Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:Duringthefirstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlongerthan 20 minutes.)Acool-down,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptopreventpost-exerciseproblems.
EXERCISEFREQUENCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyablepart of your everyday life.
SUGGESTEDSTRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.
1. Toe Touch StretchStandwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,backofkneesandback.
2. Hamstring StretchSitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrestitagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Hamstrings,lowerbackandgroin.
3. Calf/Achilles StretchWith one leg in front of the other, reach forward and place your hands against a wall. Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyourfrontleg,leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend yourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. Quadriceps StretchWithonehandagainstawallforbalance,reachbackandgrasponefootwithyourotherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.
5. Inner Thigh StretchSitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeettowardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3times. Stretches: Quadriceps and hip muscles.
For more information on visit www.trojanhealth.co.za
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5. ExErcisE TErMsSeated pec deck Seated on the equipment, place elbows
and forearm onto pads. Inhale and squeezepadsforwardandtogetherapplying force through the elbows and forearms.Exhaleandreturntostartallowing a full range and stretch.
Seated chest press Seated on the equipment, grip the lower chest grips in an overhand grip, palms facing the floor. Inhale and push barforward,exhaleandreturnbarsback.
4.TRAININGTERMSPleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.These terms are refered to in the inidivdual training programs.
Duration InagymprogramthiswillrefertotheworkouttimeoftheentireprogramIntensity This will refer to the amount of weight used, and the amount of rest given between each set of a
exerciseType Refers to the type of training , ie strength, resistance, cardio etc.Reps/ Repetitions
A single cycle of lifting and lowering a weight
Sets A number of reps performed together ended with a rest period is refered to as a setTempo Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthereturn
motion eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position
% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10repswouldbe45kgpushed10times
Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingthefirstexercisewithoutpausing
Seated leg Sitontheseatandslotyouranklesextensions behindtheanklepad.Inhaleandraise legstohorizontal.Exhalewhilelowering legs to start.
8
5. ExErcisE TErMs (cONT.)
Straight arm lat Stand facing the equipment with feetpull backs slightly apart, grip bar in overhand grip
slightly wider than shoulder width. Inhalebringingarmstothighs,exhaleand return arms to starting position.
Standing single leg While standing facing the equipment, hamstring curls positionyourthighsagainsttheknee
pad,andyouranklesbehindtheankleroll.Inhale,bendatthekneeliftingoneankletogluteheight,exhalereturnlegto straight. Alternate between left and right leg.
Lat pull downs Sit facing the equipment, gripping the bar with a wide overhand gip. Inhale and pull the bar down to chest, while pulling theelbowsback.Exhalewhilereturningthe arms to start position.
Narrow reverse Sit facing the equipment, grippinggrip lat pull down the bar with a narrow underhand grip.
Inhale and pull the bar down to chest, whilepullingtheelbowsback,exhalewhile returning the arms to start position.
9
ExErcisE TErMs (cONT.)
Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other. Inhale and push bar forward with elbowstuckedin,exhaleandreturnbarsback.
Reverse grip tricep Stand facing the equipment, grippush downs handle from the overhead pully with an underhand grip. Keeping elbows by your side inhale and straighten forearmsbyextending.Keepyour wristsfixed.Exhaleandlowerbackin sametrackofmotion.
Tricep push downs Stand facing the equipment, grip handle from the overhead pully with an overhand grip. Keeping elbows by your side inhale and straighten forearms by extending.Exhaleandlowerbackinsametrackofmotion.
Floor crunches Lieonthefloorwithkneesbentat 90 degrees. Hands gently at the side of your head. Raise shoulders off floorascrunchtowardsknees.Return to start position. Inhale as you crunch. Exhaleasreturntostartposition.
Push ups on floor Support yourself face down with your (or push-up grips) arms shoulder width or more apart,
feet together and on toes. Inhale and bend elbows while lowering torso to the ground without arching the lower back,exhaleandpushbackup.(Note:push up handles not included).
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ExErcisE TErMs (cONT.)
Lunges Stand with one foot 1 metre in front of theother.Engagecoreandkeepabs tight and upper body straight and upright.Bendkneesandlowerbody untilbackkneeisjustaboveground. Makesurenottopushfrontknee forward past front foot. Return to startposition.Inhaleasyoulunge.Exhale as return to start position.
Squats Stand with feet slightly wider than shoulders. Hands behind head. Apply your weight through your heals. Squat down until thighs parallel to ground. Keep abs tight the whole time and torso straight. Return to startposition.Inhaleasyousquat.Exhale as return to start position.
Push ups Assume push up position. Hands shoulder width apart. Lower body downwards until chin just above ground. Keep body straight and core activated. Return to start position. Inhale asyoulowerbody.Exhaleasreturnto start position.
Burpies Start in the crouched position, with feet betweenhands.Kickfeetbackwardsinto pushupposition.Bringfeetforwards again into crouching position. Jump into the air with arms outstretched. Land softly and controlled. Return to starting crouching position.
1 2
3 4
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6.1MUSC
LEGAIN
WORKOUT
CHALL
ENGER140B
EGIN
NERMUSC
LEGAIN
WORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Tricep,sho
ulder&bicepstretching
As
a w
arm
up
Day1S
eatedtriceppress
Arm
s,chest
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Re
versegriptriceppushdo
wns
Arm
s4
6to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedpecdec
Chest
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Ham
string,quad&fulllegstretching
A
s a
war
m u
p
Day3S
eatedlegextensions
Legs
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
3eachleg
6to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersetbetweenleftandrightleg
Jumpinglunges
Legs
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Back,sho
ulder&cheststretching
As
a w
arm
up
Day5L
atpulldow
ns
Back
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Closegrip
latpulldo
wns
Chest
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
12
CHALL
ENGER140INTERMEDIATEMUSC
LEGAIN
WORKOUT
45m
inutes4daysaweek.
Intensity:high
Dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulders&cheststretching
As
a w
arm
up
Day1L
atpulldow
ns
Back
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
SeatedPecdeck
Chest
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Ham
string,quad&fulllegstretching
A
s a
war
m u
p
Day3S
eatedlegextensions
Legs
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supe
rset
bet
wee
n le
ft an
d rig
ht le
g
Jumpinglunges
Legs
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Tricep,sho
ulder,b
icepstretching
As
a w
arm
up
Day5S
eatedtriceppress
Arm
s
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Triceppushdo
wns
Arm
s5
6to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Re
versegriptriceppushdo
wns
Arm
s4
6to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Sh
oulders,back&bicepsstretching
As
a w
arm
up
Day7S
traightarmlatpullbacks
Back
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Re
versegriplatpulldo
wn
Back
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
6.1MUSC
LEGAIN
WORKOUT
13
CHALL
ENGER140A
DVANCEDMUSC
LEGAIN
WORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Chest&sho
ulderstretching
A
s a
war
m u
pDay1S
eatedpecdeck
Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Seatedchestpress
Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Pu
sh u
ps o
n flo
or (
or tr
ojan
pus
h-up
grip
s)Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Seatedtriceppress
Arm
s6
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day2S
eatedlegextensions
Legs
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg
Jumpinglunges
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Si
ngle
leg
stan
ding
cal
ve r
aise
s, bo
dy w
eigh
tLegs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg
Back&sho
ulderstretching
As
war
m u
p
Day3L
atpulldow
ns
Back
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Straightarm
latpullbacks
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Re
versegriplatpulldo
wn
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Narrowreversegrip
latpulldo
wn
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Tricep&bicepstretching
As
war
m u
pDay4S
eatedtriceppress
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Re
versegriptricepextensio
nArm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Triceppushdo
wns
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Floo
rcrunches
Abs
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day5S
eatedlegextensions
Legs
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg
Jumpinglunges
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Si
ngle
leg
stan
ding
cal
ve r
aise
s, bo
dy w
eigh
tLegs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg
Backandshou
lderstretching
As
war
m u
pDay6L
atpulldow
ns
Back
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Straightarm
latpullbacks
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Seatedpecdec
Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
Narrowreversegrip
latpulldo
wn
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachsettem
po2:1:3
6.1MUSC
LEGAIN
WORKOUT
14
CHALL
ENGER140B
EGIN
NERTONIN
GW
ORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r6-8weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Tricep,sho
ulder&bicepstretching
A
s a
war
m u
p
Day1S
eatedtriceppress
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
REST
DAY
Ham
string,quad&fulllegstretching
A
s a
war
m u
p
Day3S
eatedlegextensions
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
St
andi
ng s
ingl
e le
g ha
mst
ring
curls
Le
gs
3 ea
ch le
g 15
-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps
sup
erse
t be
twee
n le
ft an
d rig
ht le
g
Jumpinglunges
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachsettem
po1:0:1
REST
DAY
Back,sho
ulder&cheststretching
As
a w
arm
up
Day5L
atpulldow
ns
Back
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachsettem
po1:0:1
SeatedPecdeck
Chest
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachsettem
po1:0:1
Seatedchestpress
Chest
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachsettem
po1:0:1
6.2TONIN
GW
ORKOUT
15
CHALL
ENGER140INTERMEDIATETONIN
GW
ORKOUT
45m
inutes4daysaweek.
Intensity:high
dothisprogramfo
r6-8weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulders&cheststretching
As
a w
arm
up
Day1R
eversegrip
latpulldo
wns
Back
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
SeatedPecdeck
Chest
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
Seatedchestpress
Chest
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
REST
DAY
Ham
string,quad&fulllegstretching
As
a w
arm
up
Day3S
eatedlegextensions
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps S
uper
set b
etw
een
left
and
right
leg
Jumpinglunges
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
REST
DAY
Tricep,sho
ulder,b
icepstretching
As
a w
arm
up
Day5S
eatedtriceppress
Arm
s
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
Triceppushdo
wns
Arm
s4
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
Re
versegriptriceppushdo
wns
Shou
lders
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachsettem
po1:0:1
REST
DAY
Ham
string,quad,backstretching
As
a w
arm
up
Day7S
eatedlegextensions
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetbetweenleftandrightleg
W
idegriplatpulldo
wns
Back
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
6.2TONIN
GW
ORKOUT
16
6.2TONIN
GW
ORKOUT
CHALL
ENGER140A
DVANCEDTONIN
GW
ORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Chest&sho
ulderstretching
A
s w
arm
up
Day1S
eatedpecdeck
Chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Seatedchestpress
Chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Pu
sh u
ps o
n flo
or (
or tr
ojan
pus
h-up
grip
s)Chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
W
idegriplatpulldo
wns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day2S
eatedlegextensions
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Jumpinglunges
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bo
dyweightcalveraise
,singleleg
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Backandtricepstretching
As
war
m u
pDay3L
atpulldow
ns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Straightarm
latpullbacks
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Triceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Chestandsho
ulderstretching
As
war
m u
pDay4S
eatedpecdeck
chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Seatedchestpress
chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Pu
sh u
ps o
n flo
or (
or tr
ojan
pus
h-up
grip
s)chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
W
idegriplatpulldo
wns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Ham
string,quad&fulllegstretching
As
war
m u
pDay5S
eatedlegextensions
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Jumpinglunges
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Bo
dyweightcalveraise
,singleleg
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Sh
oulder,back,bicep&chest
stretching
As
war
m u
pDay6L
atpulldow
ns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Straightarm
latpullbacks
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Triceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachsettem
po1:0:1
17
CHALL
ENGER140B
EGIN
NERW
EIGHTLOSS
WORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r6-8weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Tricep,sho
ulder&cheststretching
As
war
m u
p
Day1S
eatedpecdeck
Chest
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
Re
versegriptriceppushdo
wns
Arm
s3
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
REST
DAY
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day3S
eatedlegextensions
Legs
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing(dou
blefoot)
Legs,cardio
330secBo
thfeethop
pingtogether
Supersetwithabo
veexercise
.Norests
Standingsingleleghamstrin
gcurls
Legs
3eachleg
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsD
oleftandrightleg,thenskip
Ro
peskipp
ing(dou
blefoot)
Legs,cardio
330secBo
thfeethop
pingtogether
Supersetwithabo
veexercise
.Norests
REST
DAY
Back&sho
ulderstretching
As
war
m u
p
Day5L
atpulldow
ns
Back
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
Seatedchestpress
Chest
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
6.3WEIGHTLOSS
WORKOUT
18
6.3WEIGHTLOSS
WORKOUT
CHALL
ENGER140INTERMEDIATEW
EIGHTLOSS
WORKOUT
45m
inutes4daysaweek.
Intensity:high
Dothisprogramfo
r6-8weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulders&cheststretching
As
war
m u
pDay1R
eversegrip
latpulldo
wns
Back
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Bu
rpie’s
Fullbo
dy,
415
Supersetwithabo
ve.Jum
pashighaspossib
le
ca
rdio
SeatedPecdeck
Chest
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy,
415
Supersetwithabo
ve.Jum
pashighaspossib
le
ca
rdio
Seatedchestpress
Chest
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Rest
day
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day3S
eatedlegextensions
Legs
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Standingsingleleghamstrin
gcurls
Legs
4eachleg
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsD
oleftandrightlegbeforesupersetting
withskipp
ing
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Cablefron
tsquats
Legs
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
REST
DAY
Tricep,Sho
ulders,&
bicepsstretching
A
s w
arm
up
Day5R
eversegrip
triceppushdo
wns
Arm
s
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy,
415
Supersetwithabo
ve.Jum
pashighaspossib
le
ca
rdio
Triceppushdo
wns
Arm
s4
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy,
415
Supersetwithabo
ve.Jum
pashighaspossib
le
ca
rdio
Seatedtriceppress
Arm
s4
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Shou
lders,back&bicepsstretching
As
war
m u
pDay7S
traightarmlatpullbacks
Back
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
W
idegriplatpulldo
wns
Back
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
SeatedPecdeck
Chest
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
19
6.3WEIGHTLOSS
WORKOUT
CHALL
ENGER140A
DVANCEDW
EIGHTLOSS
WORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Chest&sho
ulderstretching
A
s w
arm
up
Day1S
eatedpecdeck
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy,
card
io
3 30
Supe
rset
with
abo
ve. J
ump
as h
igh
as p
ossib
le
Seatedchestpress
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy,
card
io
3 30
Supe
rset
with
abo
ve. J
ump
as h
igh
as p
ossib
le
Pushupsonflo
or(orpush-upgrip
s)
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy,
card
io
3 30
Supe
rset
with
abo
ve. J
ump
as h
igh
as p
ossib
le
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day2S
eatedlegextensions
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachsettem
po1:0:1
Fl
oor/
mat
cru
nche
s A
bs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Standingsingleleghamstrin
gcurls
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Fl
oor/
mat
cru
nche
s A
bs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Bo
dyweightsquats
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Fl
oor/
mat
cru
nche
s A
bs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Bo
dyweightcalveraise
sLegs
4eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Back&sho
ulderstretching
As
war
m u
p
Day3L
atpulldow
ns
Back
425-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachsettem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
Alternatinglegskipping
Supersetwithabo
veexercise
Straightarm
latpullbacks
Back
425-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachsettem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
Alternatinglegskipping
Supersetwithabo
veexercise
Narrowreversegrip
latpulldo
wn
Back
425-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
Alternatinglegskipping
Supersetwithabo
veexercise
20
6.3WEIGHTLOSS
WORKOUT
CHALL
ENGER140A
DVANCEDW
EIGHTLOSS
WORKOUT(CONT.)
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Tricepandbicepstretching
As
war
m u
p
Day4B
urpie’s
FullBo
dy,
card
io
3 30
30 s
ec r
est
betw
een
each
set
tem
po 1
:0:1
Seatedtriceppress
Arm
s4
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetwithabo
veexercise
Bu
rpie’s
FullBo
dy,
card
io
3 30
30 s
ec r
est
betw
een
each
set
tem
po 1
:0:1
Triceppushdo
wns
Arm
s4
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetwithabo
veexercise
Bu
rpie’s
FullBo
dy,
cardio
330
30secrestbetweeneachset;tem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s4
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetwithabo
veexercise
Ham
string,quad,fulllegstretching
As
war
m u
p
Day5S
eatedlegextensions
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachsettem
po1:0:1
Fl
oor/
mat
cru
nche
s A
bs
3 30
As
man
y as
you
can
do
in 1
min
Standingsingleleghamstrin
gcurls
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Fl
oor/
mat
cru
nche
s A
bs
3
30
A
s m
any
as y
ou c
an d
o in
1 m
in
Bo
dyweightsquats
Legs
425-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Fl
oor/
mat
cru
nche
s A
bs
3 30
As
man
y as
you
can
do
in 1
min
Bo
dyweightclaveraise
sLegs
425-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Sh
oulders,back,biceps,chest
stretching
As
war
m u
p
Day6C
losegrip
latpulldo
wns
Back&arm
s4
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachsettem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min
alternatinglegskipping
Asmanyasyou
candoin1m
in
Seatedtriceppress
Arm
s4
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Highkneeskipp
ing
Cardio,legs
3
1min
alternatinglegskipping
Asmanyasyou
candoin1m
in
Seatedpecdec
Shou
lders
425-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min
alternatinglegskipping
21
7. T
RA
ININ
G L
OG
DAT
EEX
ERC
ISE
WEE
K 1
WEE
K 2
WEE
K 3
WEE
K 4
MO
N T
UES
WED
TH
URS
FRI
SAT
SU
NM
ON
TU
ES W
ED T
HU
RS F
RI S
AT S
UN
MO
N T
UES
WED
TH
URS
FRI
SAT
SU
NM
ON
TU
ES W
ED T
HU
RS F
RI S
AT S
UN
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T