WOD: MONDAY CHEST & TRICEPS

WOD: MONDAY MADNESZ

CHEST & TRICEPS

CHEST

• INCLINE DUMBBELL PRESS
• FLAT BENCH PRESS
• PEC FLY
• CHEST DIPS
• PUSH UPS       

TRICEPS 

• TRICEPS PULLDOWN
• SKULL CRUSHER
• ISO TRI PULLDOWN
• DUMBBELL KICKBACK
• TRICEPS DIPS  

PERFORM ALL EXERCISE AT 4 SETS 15 REPS

LAST WORKOUT TO TOTAL FAILURE

 

WOD: Tuesday SHoulder

WOD: SHOULDER

• LAT RAISE 4X12
• ISO LAT RAIE 4X12
• SEATED DUMBBELL RAISE 4X12
• PLATE UP 4X12
• SHOULDER PRESS 4X12
• UPRIGHT ROW 4X12
• SHRUGS 4X10
• OBLIQUE TWIST 4 SETS UNTIL TOTAL FAILURE 
• DECLINE ABS CRUNCH 4 SETS UNTIL TOTAL FAILURE 

DREAM CHASER

WOD: MONDAY Chest & Back

MONDAY WOD: CHEST & BACK

Incline Dumbbell Press : 4X12

Lat Pulldown : 4X12

Incline Dumbbell Flyes : 4X12

Barbell Bent over row : 4X12

Cable Crossover 4X12

Reverse Rear Delt : 4X12

Leg Raise : 4 Sets (Total Failure)

Cable Ab Crunch : 4 Sets (Total Failure)

• this is a SUPERSET workout
• 45 SECONDS rest between each SUPERSET WORKOUT
• 2 MINS rest between each EXERCISES

by,

DREAM CHASER

Hamstring, Glutes & ABS 

Beginner 

Lying Leg Curls 3 x 15 - 20 

(Light weight as this is just a warm up to get ready for next exercise)

Barbell Lunges 2 x 12

Stiffed Legs Deadlift 3 x 15

Barbell Good Morning 2 x 15

Dumbbell Step Ups 2 x 20

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Seated Knee In 2 x 30

Hanging Leg Raises 2 x 10

Crunches 2 x 10

Sit Up 2 x 10

Side Crunches 2 x 10

Side Bend 2 x 10 

  

Advanced 

Lying Leg Curls 5 x 15 - 12 

Barbell Lunges 3 x 12

Stiffed Legs Deadlift 5 x 12

Barbell Good Morning 3 x 15

Dumbbell Step Ups 4 x 10

Seated Knee In 3 x 30

Hanging Leg Raises 3 x 10

Crunches 3 x 10

Sit Up 4 x 15

Side Crunches 2 x 10

Side Bend 2 x 10 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.

WOD: Wednesday Biceps Bomb

WOD: BICEPS BOMB

WARM UP
1 . (closed Grip Push up 1X25)
2. Abs Crunch (Declined) 4X15

 WORKOUT
1. Barbell curl: 1X50
2. Iso. Dumbbell curl : 4X6
3. Seated Dumbbell Concentrated curl: 4X6-12
4. EZ bar Cable Curl (closed) : 4X6-12
5. Incline Hammer Curl : 4X6-12
6. Barbell Curl: 1X50

* 45 Seconds REST between Each Set

By M

WOD : MONDAY

CHEST WORKOUT

WARM-UP

~ SKIPPING - 15 minute

MAIN WORKOUT ( CHEST )

( ADVANCED )

~ PUSH-UP - 1 x till failure

~ DIP - 2 x till failure

~ DB CHEST PRESS - 3 x 10-12 reps

~ DB CHEST FLY - 3 x 10 reps

~ DB INCLINE CHEST PRESS - 4 x 10 reps

~ PAC FLY - 3 x 10 reps

( BEGINNER )

~ WALL PUSH-UP - 2  x till failure

~ BENCH PRESS - 3 x 8-10reps

~ INCLINE BENCH PRESS - 4 x 8 reps

~ CHEST CABLE CROSS - 3 x 10 reps

~ PAC FLY - 3 10 reps

WOD : SUNDAY

SHOULDER WORKOUT

WARM-UP

~ SPRINT - 10 x 20m

~ TYRE FLIP - 2 x 12 flips

MAIN WORKOUT ( SHOULDER )

~ DIPS - 2 x till failure reps

~ PUSH UP - 3 x till failure reps
~ DUMBBELL SHOULDER PRESS - 3 x 10 reps

~ REAR DELT - 4 x 8 reps

~ SITTING MILITARY PRESS - 3 x till failure reps

NOTE : FOR BEGINNER, REST INTERVAL BETWEEN SETS ARE 45-60 SECOND

               FOR ADVANCED,REST INTERVAL BETWEEN SETS ARE 30-45 SECOND

WOD : SATURDAY

BACK WORKOUT

WARM-UP

 ~ Elliptical Cross Trainer - ( 15 minute)

MAIN WORKOUT (BACK)

(ADVANCED)

~ Lat Pulldown - 3 x 12 reps

~ Dumbbell Row - 3 x 10-12 reps

~ Rear Delt - 2 x 15 reps

~ DeadLift - 2 x 12 reps

~ Plank 4 x 1 minute

~ Crunches 2 x 30s

(BEGINNER)

~ Pull-Up - 2 x to failure

~ Wide Grip Row Machine - 3 x 12 reps

~ Close Grip Row - 3 x 12 reps

~ Low Row Machine - 3 x 10 reps

~ Push-up - 3 x to failure

WOD : LEGS WORKOUT

LEGS WORKOUT

WARM-UP

 ~ ELLIPTICAL CROSS TRAINER - 10 MINUTES

MAIN WORKOUT (LEGS)

BEGINNER

~ SQUATS - 3 x 12 reps

~ 45 DEGREE LEG PRESS - 3 x 15 reps

~ LEG EXTENSION - 3 x 10-12 reps

~ LUNGES WITH DUMBBELL - 2 x 6-10 reps

~ CALVES RAISE - 4 x 15-20 reps

~ SPRINT - 2 x 20m

ADVANCED

~ SQUATS WITH BARBELL - 3 x 10-12 reps

~ LEG PRESS - 3 x 12 reps

~ HAMSTRING CURL - 2 x 15 reps

~ JUMPING LUNGES - 3 x 8 reps

~ SPRINT - 4 x 20m

~ CALVES RAISE - 4 x 20 reps

NOTE : For BEGINNER rest interval between sets = 45 - 60 second

                For ADVANCED rest interval between sets = 20 - 40 second

WOD : FRIDAY

SHOULDER WORKOUT

WARM-UP

~ Push Ups - 3 x to failure

~ Dip 2 x to failure

MAIN WORKOUT

( BEGINNER )

~  Barbell Shoulder Press - 3 x 10 reps

~ Barbell Front Deltoid Raise - 3 x 8 reps

~ Barbell Lateral Deltoid Raise - 3 x 10 reps

~ Rear Delt Machine - 4 x 12 reps

( ADVANCED )

~ DB SHOULDER PRESS - 3 x 12reps

~ DB Lateral Raise - 3 x 15 reps

~ DB Front Raise - 3 x 10 reps

~ Barbell Rear Delt Row - 2 x 12 reps

~ Bent Over Dumbbell Rear Delt Raise - 3 x 8 reps

WOD : THURSDAY

BACK WORKOUT

WARM-UP

~ 6 x 20m Sprint

BEGINNER

~ Pull-Ups - 3 x 10 reps

~ rowing Wide Grip - 3 x 12 reps

~ Rowing Close Grip - 3 x 12 reps

~ Rear Delt - 3 x 8 - 10 reps

~ Hyperextension - 5 x 8 reps

ADVANCED

~ Lat Pull Down ( Wide Grip) - 3 x 12 - 15 reps

~ Rowing Wide Grip - 4 x 10 reps

~ Rowing Close Grip - 4 x 10 reps

~ Dumbbell Low Row 3 x 8 reps (each side 8)

~ Rear Delt - 4 x 10 - 12 reps

                         

WOD : WEDNESDAY

WOD : CHEST WORKOUT

WARM-UP

~ Elliptical Cross Trainer - 10 minute

~ Push-Up - 1 x till failure

MAIN WORKOUT (CHEST)

~ Flat Bench Press - 3 x 8 reps (BEGINNER)

                                         3 x 12 reps (ADVANCED)

~ Incline Bench Press - 3 x 10 reps (BEGINNER)

                                           4 x 10 reps (ADVANCED)

~ Pac Fly - 3 x 12 reps (BEGINNER)

                      3 x 15 reps (ADVANCED)

~ Dumbbell Chess Press - 4 x 6 reps (BEGINNER)

                                                  4  x 8 reps (ADVANCED)

~ Incline Dumbbell Chess Fly - 2 x 12 reps (BEGINNER)

                                                       2 x 15 reps (ADVANCED)

  

WOD ; TUESDAY

WOD : ARMS WORKOUT

(BICEP & TRICEP)

WARM-UP

- Jog - 15 minute

- Pull-Up - 2 x till failure

MAIN WORKOUT (ARMS)

- EZ-Curl Bar Bicep Curl Close Grip - 3 x 10 reps (BEGINNER)

                                                                 5 x 10 reps (ADVANCED)

- EZ-Curl Bar Bicep Curl Wide Grip - 3 x 10 reps (BEGINNER)

                                                                5 x 10 reps (ADVANCED)

- EZ-Curl Bar Lying Tricep Press - 5 x 8 reps (BEGINNER)

                                                              5 x 12 reps (ADVANCED)

- Reverse Grip Tricep Pushdown - 4 x 8 reps (BEGINNER)

                                                              5 x 10 reps (ADVANCED)

- One Arm Dumbbell Preacher Curl - 3 x 6 reps (BEGINNER)

                                                               5 x 6 reps (ADVANCED)

- Dumbbell Hammer Curl - 3 x 8 reps (BEGINNER)
                                                 3 x 12 reps (ADVANCED)


IF PEOPLE 
ARE TRYING
 TO BRING YOU
DOWN
IT ONLY MEANS
 THAT YOU ARE
ABOVE THEM

GO HARD AND NEVER GIVE UP

                                                                                                                                          

WOD : MONDAY

WOD : LEGS WORKOUT

WARM-UP

*SKIPPING ROPE - 15  MINUTE 

*ELLIPTICAL CROSS TRAINING - 10 MINUTE

MAIN WORKOUT (LEG)

*SQUAT - 3 x 10 ( beginner )

                   5 x 8 ( advanced )

*LEG PRESS - 3 x 12 ( beginner )

                           4 x 10 ( advanced )

*LEG EXTENSION - 3 x 10 ( beginner )

                                      3 x 12 ( advanced )

*JUMPING LUNGES - 2 x 12 ( beginner )

                                         3 x 10 ( advanced )

*HAMSTRING CURL - 3 x 10 ( beginner )

                                          3 x 15 ( advanced )

*SPRINT - 10 x 20 metre ( beginner ) interval rest 20s

                    15 x 20 metre (advanced ) interval rest 15s 

WORK HARD OR DIE TRYING !!!

WOD : CROSSFIT EXERCISE

WOD :  CROSSFIT EXERCISE

WARM-UP 

* 17 Minute Elliptical Cross Trainer

CROSSFIT WORKOUT

* Clean and Jerk 185 pound Tyre - 2 x 20 reps

* Jumping Lunges - 3 x 10 reps

* Burpees - 2 x 20 reps

* Deadlift - 3 x 20 reps

* Pull-up - till failure

* Dips - 2 x till failure

KEEP MOVING FORWARD

DON'T QUIT

You're Already In PAIN

You're Already HURT

Get A REWARD From It

WOD : LEGS

WOD : THURSDAY

LEG WORKOUT

WARM-UP

*20 MINUTES ON ELLIPTICAL CROSS TRAINER

MAIN WORKOUT

*BARBELL SQUATS - 3 x 8 ( BEGINNER )

                                     3 x 12 ( ADVANCED )

*LEG PRESS - 3 x 10 ( BEGINNER )

                        3 x 12 ( ADVANCED )

*LEG EXTENSION - 3 x 12 (BEGINNER )

                                   3 x 15 ( ADVANCED )

*DUMBBELL LUNGES - 3 x 8 ( BEGINNER )

                                        3 x 12 ( ADVANCED )

*HAMSTRING CURL - 3 x 8 ( BEGINNER )

                                      3 x 12 ( ADVANCED )

TRUE STRENGTH OFTEN RISES

AT OUR WEAKEST POINT

WORK HARD OR DIE TRYING

WOD :

 TUESDAY TOTAL BODY

 WORKOUT

WARM-UP

- 15 Minute Skipping Jump -

- 10 Minute Air-Walk -

WORKOUT

- Dips - Till Failure 

- Pull-up - Till Failure

- Flat Bench Press - Reps

- Shoulder Press - 12 Reps

- DeadLift - 10 Reps

- Burpee - Till Failure

- Squats - 12 Reps

NOTE : ( This is a CIRCUIT workout )

- BEGINNERS repeat the circuit for 3 Rounds

- ADVANCED repeat the circuit for 5 Rounds

WINNERS FIND A WAY 

LOOSERS FIND AN EXCUSE

WOD: Strength Conditioning workout

WOD :

 STRENGTH CONDITIONING

 WORKOUT

STRETCHING 

*Get a proper stretch from head to toe before start working out. this will prevent from any injuries during and after workout.

WARM-UP

*3 x 3 round of Stair Walk

*10 Minute Average Speed Jog

*Skipping 3 x 30 second

MAIN WORKOUT

*Decline Push-up - 3 x 12 reps ( BEGINNER)

                                  5 x 15 reps ( ADVANCED )

*Squats With Tyre Overhead - 3 x 8 ( BEGINNER )

                                                     5 x 10 ( ADVANCED )

*Bent Over Row Deadlift - 3 x 7 reps ( BEGINNER )

                                               5 x 6 reps ( ADVANCED )

*Block Jump - 3 x 8 reps ( BEGINNER )

                           5 x 8 reps ( ADVANCED )

*Tyre Back Throw - 3 x 8 reps ( BEGINNER )

                                    5 x 8 reps ( ADVANCED )

WORK HARD OR DIE TRYING !!!

WOD : 

CROSSFIT WORKOUT

STRECTHING

*This will prevent you from injuries during and after workout.

WARM-UP

*AIRWALK - 10 Mminutes

WORKOUT OF THE DAY

"THE 7 WORKOUT"

*Dips - 7 reps

*Pull-up - 7 reps

*Sprint - 7 x 15 metre

*Lunges - 7 reps (each leg)

*Push-up - 7 reps

*Deadlift - 7 reps

*Squats - 7 reps

NOTE : For BEGINNERS do 3 rounds ( rest interval each round = 4 minutes )
             For ADVANCED do 5 rounds (  rest interval each round = 3 minutes )

THE REASON WHY PEOPLE GIVE UP 

SO FAST OS BECAUSE THEY TEND TO LOOK 

AT HOW FAR THEY STILL HAVE TO GO,

INSTEAD OF HOW FAR THEY HAVE GOTTEN

BELIEVE YOU CAN AND YOU'RE HALF WAY THERE !!!

WOD : MMA BODYWEIGHT CONDITIONING WORKOUT

WOD : 

MMA BODYWEIGHT CONDITIONING 

WORKOUT

WARM-UP

*10 minute Jump Rope

*jumping jack  2 x 15

CONDITIONING WORKOUT

*Hammer Tyre Smash - 10 reps (each side)

   *Deadlift - 8-10 reps

*Lunges (15 metre)

*Dips till failure

*Squats - 12 reps

*Tyre Flip  7 reps

*Push-up till failure

*Pull-Up - 6-10 reps

NOTE : This is a circuit workout. NO REST time between each exercise except for each rounds. For    BEGINNERS do it 3 rounds and for the ADVANCED do it 4 -5 rounds. Rest time for each round is 

5-7 minutes.

GO HARD OR GO HOME !!!