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Workout Information

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whole Body work out

Description:
Whole body workout created by Jeff (wet wolf) you are the man
Type of Workout:
Fat Loss
Days in Workout:
6
 
 

Monday

Targeted Muscle Group: upper body, lower body and abs

Exercise Sets Reps Weight

single arm dumbell row

 5 10 45 lb

Back Squat

 5 15 115 lb

Tricep Push ups

 5 15 body weight

sprinter sit ups

 3 12

medicine ball weave through legs

 3 15

glutes kick back

 3 18 50

Sprints

 45 0
 
 
 

Tuesday

Targeted Muscle Group: Upper and lower body

Exercise Sets Reps Weight

Stiff leg deadlift

 3 18 95 lb

front plat shoulder press

 3 12 35 lb

resistance band rows

 3 20

Front Squat

 3 15 95 lb

Half inch worm (walk out plank)

 3 15 body weight

bicep curls

 3 12 20 lb

palms up cable tricep ext

 3 12 55 lb
 
 
 

Wednesday

Targeted Muscle Group: cardio

Exercise Sets Reps Weight

spin class

 0 0 1 hr
 
 
 

Thursday

Targeted Muscle Group: cardio, upper and lower body

Exercise Sets Reps Weight

barbell step ups

 3 15 25 lb each hand

plate loaded hip pop up

 3 20 10

walking lunges

 3 0 20 each hand

band pull through

 3 18 20

straight arm kick back

 3 15 15 lb

single are bent over cable raise

 3 15 15

pelvic tilt leg raise

 3 20
 
 
 

Friday

Targeted Muscle Group: upper body low reps high sets

Exercise Sets Reps Weight

lateral shoulder raise

 7 10 20

pull ups

 7 8 body weight

weighted dips

 7 12 45 lb plate

reverse grip barbell curl

 7 12 50 lb
 
 
 

Sunday

Targeted Muscle Group: cardio

Exercise Sets Reps Weight

sprints HIIT

 45 25 20 min cool down
 
 
 
  • Date Posted: 10/02/2009
 
 
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