Week 9
DAY ONE
This workout has 5 exercise(s) and is estimated to take around 60 minute(s).
8 reps x 5 sets, 90 s rest
10 reps x 3 sets, 90 s rest
8 reps x 5 sets, 90 s rest
10 reps x 3 sets, 90 s rest
8 reps x 6 sets, 90 s rest
DAY TWO
This workout has 4 exercise(s) and is estimated to take around 65 minute(s).
8 reps x 5 sets, 90 s rest
8 reps x 4 sets, 90 s rest
8 reps x 8 sets, 120 s rest
8 reps x 6 sets, 90 s rest
DAY THREE
This workout has 4 exercise(s) and is estimated to take around 54 minute(s).
8 reps x 5 sets, 120 s rest
8 reps x 4 sets, 90 s rest
8 reps x 4 sets, 90 s rest
8 reps x 6 sets, 90 s rest
DAY FOUR: 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.
DAY FIVE
This workout has 4 exercise(s) and is estimated to take around 61 minute(s).
5 reps x 6 sets, 90 s rest
5 reps x 6 sets, 90 s rest
5 reps x 6 sets, 90 s rest
Wide grip chin ups (weighted if necessary)
5 reps x 6 sets, 60 s rest
DAY SIX
This workout has 4 exercise(s) and is estimated to take around 60 minute(s).
5 reps x 6 sets, 120 s rest
5 reps x 6 sets, 120 s rest
10 reps x 5 sets, 60 s rest
10 reps x 5 sets, 60 s rest
DAY SEVEN: 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.