Week 3

Day

Exercise

Set/Time

15

Cardio or Step up with knee raise

5 minutes
2

10

Barbell Bench Press Medium Grip

Bench Step-Ups or Cardio

4
1 minute

10
Fast Pace

Incline Dumbbell Press

Dumbbell Clean
Decline Smith Press

3
1 minute
3

10
Fast Pace
10

Cardio

1 minute

Fast Pace

10

Smith Power Clean or Cardio

Close-Grip Barbell Bench Press

1 minute
4

Fast Pace
10

Dumbbell Swing

1 minute

Fast Pace

Cable Crunch
Bench Step-Ups or Cardio
Leg Raise - Hip Thrust
Cardio

3
1 minute
3
1 minute

15 up
Fast Pace
15 up
Fast Pace

Exercise

Set/Time

Cardio or Bench Step-ups

5 minutes

Reps/Pace
Slow Pace (Warm
Up)

Dips

Day
16

Reps/Pace
Slow Pace (Warm
Up)

2
Barbell Shoulder Press

10

10

Bench Step-Ups or Cardio

Standing Alternating Dumbbell
Press

1 minute

Fast Pace

10

Dumbbell Swing

1 minute

Fast Pace

One-hand Upright Row

Cardio
Barbell Squat
Shadow Boxing
Barbell Deadlift

10

1 minute

Fast Pace

10

1 minute

Fast Pace

10

1 minute

Fast Pace

10 (per leg)

Mountain Climber

1 minute

Fast Pace

Standing Calf Raise

Lateral Bound or Cardio
Seated Calf Raise
Cardio

3
1 minute
3
1 minute

10
Fast Pace
10
Fast Pace

Day

Exercise

Set/Time

17

Cardio

5 minutes

Reps/Pace
Slow Pace (Warm
Up)

10

4
1 minute

10
Fast Pace

Medicine Ball Slam

Walking Lunges

Bent Over Barbell Row

Cardio

Bent Over Dumbbell Row

Goblet Squat
Seated Cable Rows

3
1 minute
3

10
Fast Pace
10

Cardio or Box Jump

1 minute

Fast Pace

10

Dumbbell Step-ups
Barbell Curl

1 minute
3

Fast Pace
10

Dumbbell Swing

1 minute

Fast Pace

Preacher Curl
Cardio
Reverse Barbell Curl
Dumbbell Lunges
Seated Palm Dumbbell Wrist Curl
Cardio

3
1 minute
3
1 minute
3
1 minute

10
Fast Pace
10
Fast Pace
10
Fast Pace

Day

Exercise

Set/Time

18

Jump Rope

5 minutes

Reps/Pace
Slow Pace (Warm
Up)

Barbell Shrug

2
Incline Dumbbell Flyes

30

1 minute

Fast Pace

Dumbbell Flyes

30

Bench Step-ups

1 minute

Fast Pace

Decline Dumbbell Flyes

Squat Jump

3
1 minute

30
Fast Pace

30

Cardio
Double-hand Standing Dumbbell
Triceps Extension

1 minute

Fast Pace

30

Dumbbell Swing

1 minute

Fast Pace

30

1 minute

Fast Pace

Jump Rope

Triceps Push Down

Lying Triceps Extension

Goblet Squat

Day
19

10-12

Hanging Leg Raise

Mountain Climber
Weighted Crunches
Cardio
Weighted Side Bends
Cardio
Exercise

3
1 minute
3
1 minute
3
1 minute
Set/Time

Dumbbell Step-Ups

5 minutes
2
4
1 minute

30
Fast Pace
30
Fast Pace
30
Fast Pace
Reps/Pace
Slow Pace (Warm
Up)
10
30
Fast Pace

3
1 minute
3
1 minute
4
1 minute

30
Fast Pace
30
Fast Pace
30
Fast Pace

Side Lateral Raise

Dumbbell Step-Ups
Standing Front Dumbbell Raise
Over Head
Mountain Climber
Seated Bent Over Rear Delt Raise
Dumbbell Power Clean
Leg Extensions
Cardio

Day

Reverse Leg Extensions

Lateral Bound
Seated Calf Raise
Cardio
Standing Calf Raise
Jump Rope
Exercise

4
1 minute
3
1 minute
3
1 minute
Set/Time

20

Jump Rope

5
2
4
1
3
1
3
1
4
1
4
1
3
1
3
1
3
1

Wide-Grip Lat Pull Down

Jump Rope
Under Hand Cable Pull Down
Box Shuffle
Straight Arm Pull Down
Cardio
Behind the Back Shrugs
Dumbbell Power Clean
Incline Dumbbell Curl
Dumbbell Lunge
Cable Curls
Cardio
Standing Dumbbell Curls
Dumbbell Swing
Seated Palms-Down Wrist Curl
Box Jumps

Day

21

minutes

minute
minute
minute
minute
minute
minute
minute
minute

Exercise

Set/Time

Cardio

5 minutes
30
minutes

30
Fast Pace
30
Fast Pace
30
Fast Pace
Reps/Pace
Slow Pace (Warm
Up)
10
30
Fast Pace
30
Fast Pace
30
Fast Pace
30
Fast Pace
30
Fast Pace
30
Fast Pace
30
Fast Pace
30
Fast Pace

Reps/Pace
Slow Pace (Warm
Up)
Normal Pace to
Fast Pace