Strength / Cardio Split

DAY 1
PRIMARY EXERCISE 1 – Bench Press
Sets: 3 to 6, Reps: 4, using a weight you can lift 6 times, Rest: 2-3 minutes between sets
[] #165 [] #170 [] #175 [] #180 [] #185 [] #190 []#195 [] #200 [] #205 [] #210
[] #215 [] #220 [] #225
Circuit 1 - Exercises: 2, 3, 4
Reps: 6 to 8 each, Rest: 75 seconds, Rounds: as many as you can until your form fails
2. Dumbbell Alternating Low-Incline Bench Press – [] #35 [] #45 [] #50 [] #55
[] #60 [] #65
3. Dumbbell Straight-Leg Deadlift [] #95 [] #115 [] #135 [] #150 [] #165 [] #180
4. Lat Pulldown [] #50 [] #60 [] #70 [] #80 [] #90 [] #100 [] #110 [] #120
Circuit 2 - Exercises: 6, 12
Reps: 8 to 10 each, Rest: 75 seconds, Rounds: 2
6. Farmers Carry – 50M #50
12. Kettlebell Pullover [] #25 [] #30 [] #35 [] #40 [] #45 [] #50 [] #55 [] #60
DAY 2
Cardio - 3 rounds
5 min row, 10 min AMRAP = 15x burpee, 25x sit-ups, 50x singles (jump rope)
2 min rest between rounds
DAY 3
PRIMARY EXERCISE 5 - Chin-up
Sets: 3 to 6, Rest: 2 to 3 minutes between sets
[] #10 [] #15 [] #20 [] #25 [] #30 [] #35 [] #40 [] #45
 Reps: 4 (when you reach 6 sets at 4 reps, increase weight, #10, #15, …, until #45)
Circuit 3
Exercises: 4, 7, 8 –
Reps: 6 to 8 each, Rest: 75 seconds, Rounds: as many as you can until your form fails
4. Lat Pulldown - [] #50 [] #60 [] #70 [] #80 [] #90 [] #100 [] #110 [] #120
7. Dumbbell Front Squat - [] #35 [] #45 [] #50 [] #55 [] #60 [] #65 [] #70
8. Standing Single-Arm DB Push - [] #35 [] #45 [] #50 [] #55 [] #60 [] #65 [] #70
Circuit 4
Exercises: 6, 12 – Reps: 8 to 10 each, Rest: 75 seconds, Rounds: 2
6. Farmers Carry – 50M
12. Kettlebell Pullover - [] #25 [] #30 [] #35 [] #40 [] #45 [] #50 [] #55 [] #60
DAY 4
Cardio - 45 to 60 minutes. AMRAP in 15 min per set. Rest 2 minutes between sets
Set 1 = 15x burpee, 20x Alt. Rev lunge, 10x pushups, 25x sit-ups, 10x tricep dips
Set 2 = 30x mountain climbers, 30x squats, 1 min plank, 50x flutter kicks, 10x pike
pushups
Set 3 = 50x jumping jacks, 30x Alt. Laterial lunges, 220x knees to elbows, 1 min plank,
30 x squats
DAY 5
PRIMARY EXERCISE 9 - Deadlift
Sets: 3 to 6
Reps: 4, (start with a weight you can lift 6 times) Rest: 2 to 3 minutes between sets
[] #225 [] #235 [] #245 [] #255 [] #265 [] #275 [] #285 [] #295 [] #305 [] #315
[] #325 [] #335 [] #345 [] #355 [] #365 [] #375 [] #385 [] #395 [] #405 [] #415
Circuit 5
Exercises: 10, 2, 11
10. Single-Arm Dumbbell Row = []
2. Dumbbell Alternating Low-Incline Bench Press
 11. High-Knee Step-up w/ DB
 Reps: 6 to 8 each
 Rest: 75 seconds
 Rounds: as many as you can until your form fails
CIRCUIT 6
Exercises: 6, 12
6. Farmers Carry – 50M
12. Kettlebell Pullover
 Reps: 8 to 10 each
 Rest: 75 seconds
 Rounds: 2

1. Barbell Floor Press (If you don’t want to lie on the floor, do a regular bench press.)
2. Dumbbell Alternating Low-Incline Bench Press
3. Dumbbell Straight-Leg Deadlift
4. Lat Pulldown
5. Chin-up
6. Farmers Carry – 50M
7. Dumbbell Front Squat
8. Standing Single-Arm Kettlebell Push Press
9. Deadlift
10. Single-Arm Dumbbell Row – use the bench
11. High-Knee Step-ups w/ DB
12. DB Pullover