Fitness

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5 pullups
10 push ups
15 bw squats

12 sets in 15 minutes.

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Deadlift:
45kg*8
60*6
70*6
80*3x10


Barbell twists
30kg x 2x20

superset with

Lunges
10kg 2x10

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Chinups
bw+15kg 3x5

superset with
Incline pushups
bw+20kg 3x12


lying tricep extension
10kg 3x30

superset with

curls 10kg 3x30

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5x5 Weighted chinups
bw + 25kg - 5
bw + 22.5kg - 4x4

supersetted with
5x5 Weighted raised pushups
bw + 30kg - 5x5


Pullups
3x8

supersetted with
Pushups
3x25


5x5 hammer curls
11kg

5x5 triceps extension
11kg

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Deadlift
70kg x 8
85kg x 5
92.5kg x 3
100 kg x 5x5

Dumbbell press
40kg x 5x8

supersetted with

Barbell curl
25kg x 5x5

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Squat
45 x 5
55 x 5
65 x 5x5

supersetted with
Dumbbell shoulder press
20kg 5x5

Russian twist
40 x 5x5

supersetted with
Dumbbell bent over row
40 x 5x5

Crunches
25 x 3

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Weighted chinups
bw + 22.5 - 2 x 5
bw + 22.5 - 3 x 4

supersetted with
Weighted raised pushups
bw + 31kg - 5 x 5


Pullups
bw + 10 - 3 x 6

supersetted with
Pushups
bw + 15 - 3 x 15


Hammer curls
12.5kg - 5 x 5

supersetted with
Triceps extension
11kg - 5 x 5

Stiff leg deadlift
45 - 1 x 5
65 - 3 x 5

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Deadlift
65 x 7
85 x 5
95 x 3
105 x 5 x 5

Dumbbell press
45 x 5 x 5

supersetted with
Barbell curl
26 x 5 x 5

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20 run with sprints at the end.

compaqlaptop1

5 chinups
10 pushups
15 squats

All with extra 5kg weight - 10 rounds in 20 mins

compaqlaptop1

Weighted chinups
bw + 15 - 5 x 5

supersetted with
5x5 Weighted raised pushups
bw + 32 - 5 x 5


Pullups
bw + 5 - 3 x 8

supersetted with
Pushups
bw + 16 - 3 x 15


Hammer curls
26 - 5 x 5

supersetted with
Triceps extension
23 - 5 x 5

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Deadlift
65 x 7
85 x 5
95 x 3
107.5 x 5 x 5

Dumbbell press
46 x 5 x 5

supersetted with
Barbell curl
27 x 5 x 5

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Squat
50 x 5
65 x 5
75 x 5 x 5

supersetted with
Dumbbell shoulder press
22kg 5 x 5

One arm side lateral raise
2.5 x 5 x 5

supersetted with
Barbell bent over row
46 x 5 x 5

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Weighted chinups
bw + 16 - 5 x 5

supersetted with
5x5 Weighted raised pushups
bw + 33 - 5 x 5


Pullups
bw + 6 - 3 x 8

supersetted with
Pushups
bw + 17 - 3 x 15


Hammer curls
27 - 5 x 5

supersetted with
Triceps extension
24 - 5 x 5

Side Bends
20 - 3 x 10

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Dumbbell press
47 x 5 x 5

supersetted with
Barbell curl
28 x 5 x 5

Arnold press
22 x 5 x 5

supersetted with
Weighted chinups
bw + 5 x 5 x 5

Crunches
3 x 30

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Dumbbell shoulder press
23 - 5 x 5

supersetted with
Barbell bent over row
47 - 5 x 5

Chinups
5 x 10

supersetted with
Pressups
5 x 25

One arm side lateral raise
3 - 5 x 5

Front raise
3.5 - 5 x 5

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Weighted chinups
bw + 17 - 5 x 5

supersetted with
5x5 Weighted raised pushups
bw + 34 - 5 x 5


Pullups
bw + 7 - 3 x 8

supersetted with
Pushups
bw + 18 - 3 x 15


Hammer curls
27.5 - 5 x 5

supersetted with
Triceps extension
24 - 5 x 5

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Stiff Leg Deadlift
40 x 5
65 x 5 x 5

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Dumbbell press
48 x 5 x 5

supersetted with
Barbell curl
28.5 x 5 x 5

Wide Grip Dumbbell press
48 x 5 x 5

supersetted with
Weighted chinups
bw + 6 x 5 x 5

Arnold press
23 x 5 x 5

supersetted with
Crunches
5 x 25

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Chinups
5 x 11

supersetted with
Pressups
5 x 27

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Weighted chinups
bw + 18 - 5 x 5

supersetted with
5x5 Weighted raised pushups
bw + 35 - 5 x 5


Pullups
bw + 7.5 - 3 x 8

supersetted with
Pushups
bw + 19 - 3 x 15


Hammer curls
28 - 5 x 5

supersetted with
Triceps extension
24 - 5 x 5

Stiff leg deadlift
45 x 5
70 x 5 x 5

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Dumbbell shoulder press
28 - 5 x 5

supersetted with
Barbell bent over row
50 - 5 x 5

Chinups
3 x 12

supersetted with
Pressups
3 x 28

Stiff Leg Deadlifts
75 x 5 x 5

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Weighted chinups
bw + 18.5 - 5 x 5

supersetted with
5x5 Weighted pushups
bw + 30 - 5 x 5


Pullups
bw + 8.5 - 2 x 8
bw + 9.5 - 1 x 7

supersetted with
Pushups
bw + 19.5 - 3 x 15


Hammer curls
28.5 - 5 x 5

supersetted with
Triceps extension
24 - 5 x 5

Squat thrusters
20 - 1 x 15

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Deadlift
45 - 1 x 5
65 - 1 x 5
85 - 5 x 5

Good mornings
45 - 5 x 5

Side bends
20 - 5 x 5

Crunches
3 x 25

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Dumbbell shoulder press
30 - 5 x 5

supersetted with
Barbell bent over row
51 - 5 x 5

Push Press
35 - 2
45 - 2
40 - 4 x 5

supersetted with
Weighted Chinups
15 - 1
28 - 2 x 3
28 - 1 x 2

Metcon
5 chinups
10 pushups
10 bw squats

6 rounds in 9.16

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3 x 5 Squat - 100
3 x 5 Dumbbell press - 67
3 x 13 Chinups - bw