Day 1 & 2 - Fat Loss Circuit Training
Explosive
- Barbell Hang Clean & Press
- Sandbag Cleans
- Dumbbell Swings from the Floor
- One-Arm Dumbbell Snatch
- Goblet Squat Push Press
- Hang Clean Walking Lunges
- Jump Squats
- One-Arm Dumbbell Clean and Press
- Kneeling Dumbbell Snatch
- Power Dumbbell Rows
Press
- Flat Dumbbell Bench Press
- Flat Barbell Bench Press
- Incline Dumbbell Bench Press
- Incline Barbell Bench Press
- One-Arm Bench Push-Ups
- Slight Incline Barbell Bench Press
- Close Grip Bench Press
- Weighted Dips
- Decline Close Grip Bench Press
- Pike Handstand Push-Ups (with stepping)
- Goblet Shoulder Press
- Standing Barbell Shoulder Press
- Dumbbell Shoulder Press
Pull
- Chin-Ups
- Straight Bar Deadlifts
- Close-Grip Pulldowns
- Trap Bar Deadlifts
- One-Arm Dumbbell Rows
- Sumo Barbell Rows
- Seated Cable Rows
- Underhand Grip Barbell Rows
- Wide-Grip Pulldowns
- Wide Grip Barbell Rows
- Weighted Chin-Ups
- Wide Grip Pull-Ups
- Inverted Rows
- Power Dumbbell Rows
Squat/Lunge
- Barbell Squats
- Front Squats
- One-Arm Gripping Dumbbell Squats
- Dumbbell Split Squats
- Switch Leg Split Squats
- Dumbbell Switch Leg Split Squats
Posterior Chain
- One Dumbbell Sumo "Reaching" SLDL's
- Dumbbell Stiff-Legged Deadlifts
- Leg Curls
- Stiff-Legged Deadlifts
In-Between Set Cardio Training Options
- Stair Stepping
- One Arm Kettlebell Swing Step-Ups
- Kettlebell Swings
- Alternating Arm Kettlebell Swings
- Barbell Step-Ups
Full Workout Demos
Day 4 & 5 - Power Start Lactic Acid Training
- Barbell Bench Press
- Trap Bar Deadlifts
- Dumbbell Bench Press
- Inverted Rows
- Decline Close Grip Bench Press
- One-Arm Dumbbell Rows
- One-Arm Gripping Dumbbell Squats
- Reverse Band Barbell Bench Press
- Barbell Shoulder Press
- Stiff-Legged Deadlifts
- Reverse Alternating DB Shoulder Press
- Barbell Curls
- Donkey Calf Raises
- Barbell Back-Lift Squats
- Barbell Shrugs
Day 6 - Cadio, Core and Lower Back
Cardio Training
- Heavy Barbell Shallow Step-Ups
- Barbell Step-Ups
- Stair Stepping
- One Arm Kettlebell Swing Step-Ups
- Kettlebell Swings
- Alternating Arm Kettlebell Swings
- Dumbbell "Shuttle" Carrying
Core
- Abdominal Sit-Ups
- Barbell Abdominal Bracing
- Bar-Bench Transition Planks
- Cable Gripping Trunk Twists
- Curl Squats
- Lockout One-Shoulder Barbell Squats
- Resting Goblet Squats
- Two Dumbbell Ball Twists
- One-Arm Lever Deadlifts
Lower Back
Positions of Flexion 1 and 1/4 Rep Training
Back
- Chin-Ups to Dumbbell Pullovers to Flexed Arm Hang Static Hold
- Pulldowns to Stiff-Arm Pushdowns to Pulldown Static Hold
Chest
- Bench Press to Dumbbell Flyes to Cable Flyes Static Hold
- Dumbbell Bench Press to DB Flyes to Bench End Static Hold
Quadriceps
- Squats to Sissy Squats to Leg Extensions Static Hold
- One-Arm Gripping DB Squats to Lean Back Reverse Lunges to DB Static Hold
Hamstrings
Shoulders
- Barbell Shoulder Press - 1 and 1/4 Rep Sets done Rest Pause Style
- Dumbbell Shoulder Press - 1 and 1/4 Rep Sets done Rest Pause Style
Biceps
- Barbell Curls to Incline Dumbbell Curls to Bicep-Focused Flexed Arm Hang
- Dumbbell Curls to Wall Incline DB Curls to Standing Barbell Curl Static Hold
Triceps
- Close Grip DB Bench Press to Bodyweight Tricep Extensions to Bench Dip Top Hold
- Close Grip EZ Bar Bench Press to French Curls to BB Kickback Static Hold
Calves
Single Rep Cluster Training
Weak Point Training
Core Strength
Deadlift
- Rack Pulls
- Stiff-Legged Deadlift Partials for Upper Back
- Lean-Forward Dumbbell Split Squats
- Power Dumbbell Rows
Pressing
- JM Press
- Dumbbell Floor Press
- Pin Press (bottom start)
- Bottom Range Barbell Shoulder Press
- Flat Bench "Floor" Press
- Bench Press Lockouts
- Dumbbell "Stop and Rest" Bench Press
Squat
- High Staggered Step Squats
- Barbell Hip Thrusts (in rack)
- Anderson Squats (bottom start)
- Band Abductor Squats
- Sumo Deadlifts
- Lockout Partial Squats
- Glute-Ham Raise Machine (or variation)
- Zercher Squats
Grip Strength
Contact
Helpdesk
Copyright 2023 BetterU, Inc. ©