Why’s It So Heavy

Walking

75 minutes

Trap Bar DL:
135×5x1
225×5x1
315×5x2
225×5x1
135×10x1

Face Pulls:
80×10x1
150×5x5

Pec Deck:
80×5x1
120×5x1
150×5x4

Incline BP Hammer:
180×5x1
230×5x2
240×5x2
250×5x1

Tricep Cable Pushdown:
60×5x1

Tricep Cable Pushdown:
90×5x1

Tricep Cable Pushdown:
110×5x4

Box Squat Orange Band:
225×5x1
245×5x1
265×5x2

Duration: 70 minutes

Walking

75 Minutes

Box Squats Orange Band:
135×5x1
225×5x1
245×5x3
265×5x2

Leg Extension:
130×5x1
170×5x5

Dips Leaning Forward:

x5×5

Seated Cable Row - machine:
140×5x1
180×5x1
190×5x3

Face Pull:
80×5x1
140×5x1
150×5x3

Shrug:
135×5x1
225×5x1
235×5x4

C2 Rower:
15 Minutes

Duration: 90 minutes

Walking
75 Minutes

Trap Bar DL:
135x5x1
225x5x1
275x5x2
295x5x2

Leg Press:
180x5x2
270x5x1
360x5x1
450x5x3

Box Squat Orange Bands:
225x5x5

Face Pulls:
130x5x1
140x5x4

Incline Bench Hammer Machine:
90x5x1
180x5x3
200x5x1
230x5x2

OHP:
135x5x3

Front DB Raise:
30x5x3

Duration: 75 minutes

Elliptical
30:00 Minutes

Core Work

Box Squat:
135×5x1
225×5x1
315×4x2
315×2x1

Face Pull:
50×5x1
100×5x1
110×5x3

Shrug:
135×5x1
225×5x5

Calf Raise:
90×5x1
135×5x4

Incline BP Hammer Machine:
90×5x1
180×5x1
200×5x1
220×5x4

Duration: 70 minutes

Front Squats
5×95
5×115
5×135
5×155
5×155
5×155
5×155

OHP
5×95
5×135
5×135
5×135
5×135
5×135

DB Flat Bench
5×50
5×70
5×70
5×70
5×70
5×70

St Arm Pressdown
5×60
5×80
5×90
5×90
5×90
5×90
5×90

Leg Curl
5×90
5×90
5×90
5×90
5×90

Dips
5
5
5
5
5

C2 Rower
15:00 Minutes

AM
75 Minute Walk

PM
C2 Rower
15:00 Minutes

Dreadmill
15:00 Minutes