Week 11

This workout has 5 exercise(s) and is estimated to take around 62 minute(s).

• Barbell Deadlift
  • 6 reps x 5 sets, 120 s rest
• Bent-over Barbell Row
  • 6 reps x 4 sets, 90 s rest
• Narrow-grip Lat Pulldowns
  • 6 reps x 4 sets, 90 s rest
• Rear Delt Dumbbell Flies
  • 8 reps x 3 sets, 90 s rest
• Dumbbell Hammer Curl
  • 6 reps x 6 sets, 90 s rest

This workout has 5 exercise(s) and is estimated to take around 65 minute(s).

BB squats

6 reps x 6 sets, 120 s rest

Lying machine leg curls

6 reps x 4 sets, 90 s rest

Machine leg extensions

6 reps x 4 sets, 90 s rest

Weighted alternate lunges

12 reps x 3 sets, 90 s rest

Smith machine calf raises

6 reps x 6 sets, 90 s rest

Rest day. Try walking for 30 minutes, but vary your speed every minute… Even minutes as a high-intensity walk, Odd minutes as recovery slower pace.

This workout has 4 exercise(s) and is estimated to take around 88 minute(s).

Wide grip chin ups (weighted if necessary)

4 reps x 7 sets, 120 s rest

BB bent over row

4 reps x 7 sets, 120 s rest

Flat BB bench press

4 reps x 7 sets, 120 s rest

Standing BB over head press

4 reps x 7 sets, 120 s rest

This workout has 4 exercise(s) and is estimated to take around 76 minute(s).

BB Deadlifts

4 reps x 7 sets, 120 s rest

BB squats

4 reps x 7 sets, 120 s rest

Cable crunches

10 reps x 5 sets, 120 s rest

Reverse crunches

10 reps x 5 sets, 120 s rest

Rest day. Try walking for 30 minutes, but vary your speed every minute… Even minutes as a high-intensity walk, Odd minutes as recovery slower pace.