You are on page 1of 1

Week 1: AyByAyx

Week 2: CyDyCyx
Week 3: AyByAyx
Week 4: CyDyCyx
20-minute Aerobic Solution

A)

AM Fasted Walk: 45 min


Overhead Press: 2x5, 1xF
Chinups: 2x8
Squat: 2x5, 1xF

B)

AM Fasted Walk: 45 min


Bench Press: 2x5, 1xF
Curls: 2x12
Deadlift: 1xF

C)

AM Fasted Walk: 45 min


Bench Press: 2x5, 1xF
Curls: 2x12
Squat: 2x5, 1xF

D)

AM Fasted Walk: 45 min


Overhead Press: 2x5, 1xF
Chinups: 2x8
Deadlift: 1xF

Minute

Intensity Level

10

11

12

13

14

15

16

17

18

19

10

20

y)
20-Minute Aerobic Solution
x)
Rest

START with empty bar and increase


Squat/Deadlift:
4kg
Bench/Press/Curls: 2kg

if 1xF > 1x10, double weight increase


if FIRST SET < 5 (x2), -10%