Order of single exercise
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1
2
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Cardio Type
Speed Walking on Treadmill - Flat, Speed 2.0 (With hands holding rails)
Speed Walking on Treadmill - Flat, Speed 2.5 (No hands holding rails)
Speed Walking on Treadmill - Flat, Speed 3.0 (No hands holding rails)
Speed Walking on Treadmill - Flat, Speed 3.5 (No hands holding rails)
Speed Walking on Treadmill - Incline 3.5, Speed 3.0 (No hands holding rails)
Running on Treadmill - Flat, Speed 4.0
Running on Treadmill - Flat, Speed 5.0
Running on Treadmill - Flat, Speed 6.0
Running on Treadmill - Flat, Speed 8.0
Running on Treadmill - Incline 3.5, Speed 4.0
Running on Treadmill - Incline 3.5, Speed 5.0
Running on Treadmill - Incline 3.5, Speed 6.0
Running on Treadmill - Incline 3.5, Speed 7.0
Running on Treadmill - Incline 3.5, Speed 8.0
Stair Climber - Speed 3.0 (With hands holding rails)
Stair Climber - Speed 3.0 (No hands holding rails)
HITT - Bicycle
HITT - Elliptical
HITT - Outdoor Track
HITT - Swimming
HITT - Treadmill
Elliptical
Bicycle
Outdoor Track
Swimming
Cardio Duration
5 Minutes, Heartrate 125 BPM
10 Minutes, Heartrate 125 BPM
15 Minutes, Heartrate 125 BPM
20 Minutes, Heartrate 125 BPM
25 Minutes, Heartrate 125 BPM
30 Minutes, Heartrate 125 BPM
35 Minutes, Heartrate 125 BPM
40 Minutes, Heartrate 125 BPM
45 Minutes, Heartrate 125 BPM
50 Minutes, Heartrate 125 BPM
55 Minutes, Heartrate 125 BPM
60 Minutes, Heartrate 125 BPM
10 Minutes @ 60% Effort then 15 seconds @ 90% Effort Intervals
10 Minutes @ 60% Effort then 30 seconds @ 90% Effort Intervals
10 Minutes @ 60% Effort then 45 seconds @ 90% Effort Intervals
10 Minutes @ 60% Effort then 55 seconds @ 90% Effort Intervals
5 Minutes @ 60% Effort then 15 seconds @ 100% Effort Intervals
5 Minutes @ 60% Effort then 30 seconds @ 100% Effort Intervals
5 Minutes @ 60% Effort then 45 seconds @ 100% Effort Intervals
5 Minutes @ 60% Effort then 55 seconds @ 100% Effort Intervals
2 Minutes @ 60% Effort then 15 seconds @ 100% Effort Intervals
2 Minutes @ 60% Effort then 30 seconds @ 100% Effort Intervals
2 Minutes @ 60% Effort then 45 seconds @ 100% Effort Intervals
2 Minutes @ 60% Effort then 55 seconds @ 100% Effort Intervals
Sets
1
2
3
4
5
6
Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
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21
22
23
24
25
26
27
28
29
30
Tempo
Rest
30 seconds
1 minute
90 seconds
2 minutes
150 seconds
3 minutes
Choose single workout-current
*30 Incline Dumbbell Press
*30 Incline Dumbbell Tricep Extension
*45 Incline Dumbbell Fly
*45 Incline Side One Arm Lateral Raises
*60 Incline Dumbbell Press
*Alternating Barbell Lunges
*Alternating Concentration Curls
*Barbell Back Squats
*Barbell Front Squats
*Barbell Stiff-Leg Deadlifts
*Bicycles
*Bulgarian Split Squats
*Cable Pull Downs w/Rope
*Cable Pull Downs w/ V-Bar
*Cable Rope Curls - Bicep
*Cardio
*Chest Cable Crossovers - High to Low
*Chest Cable Crossovers - Low to High
*Crunches
*Deadlift
*Dumbbell Overhead Press
*Flat Bench
*Forward Leaning Dips
*Free Weight Shrugs
*Front Raises
*Heels Elevated Dumbbell Squats
*Incline Barbell Bench Press
*Incline Dumbbell Curls
*Incline Prone Two-Arm Dumbbell Rows
*Inverted Calf Raises
*Lateral Raises
*Lat Pull-Down
*Leg Press
*Leg Press - Feet Narrow
*Leg Raises
*Lying Leg Curls - Body Extended
*One-Leg Lying Leg Curls
*One Arm Dumbbell Rows
*Plyo Pushups
*Preacher Curls
*Reverse Grip Pull-Ups (Bicep emphasis)
*Reverse Lunges
*Seated Alternating Dumbbell Curls
*Seated Calve Raises
*Seated Dumbbell Lateral Raises
*Seated Fly
*Seated Hip Abductor
*Seated Hip Adductors
*Seated Incline Press
*Seated Leg Curls
*Seated Leg Extension
*Seated Military Press
*Seated Reverse Flys
*Seated Row
*Side Leg Raises (hip abductor)
*Skull Crushers
*Smith Machine Shrugs
*Smith Machine Squats
*Spider Curls
*Standing Barbell Curl
*Standing Barbell Reverse Curls
*Standing Cable Curls - Low Cable
*Standing Calf Raises
*Standing Leg Curl
*Standing Leg Raises (with cable)
*Stiff Leg Dumbbell Deadlift
*T-bar Row
*Wide Grip Pull Ups
*Wide Stance Barbell Back Squats
Bicycles
Cable Pull Downs w/rope
Cable Pull Downs w/ V-Bar
Crunches
Deadlift
Flat Bench
Forward Leaning Dips
Free Weight Shrugs
Front Raises
Inverted Calf Raises
Lateral Raises
Lat Pull-Down
Leg Press
Leg Raises
Preacher Curls
Seated Fly
Seated Incline Press
Seated Leg Curls
Seated Leg Extension
Seated Military Press
Seated Reverse Flys
Seated Row
Skull Crushers
Smith Machine Shrugs
Smith Machine Squats
Spider Curls
Standing Barbell Curl
Standing Calf Raises
Standing Leg Curl
T-bar Row
test
Drop Set Duration
1 Drop Set – 20% Drop in Weight – No Rest Between Drops
1 Drop Set – 20% Drop in Weight – 5 Second Rest Between Drops
1 Drop Set – 20% Drop in Weight – 10 Second Rest Between Drops
1 Drop Set – 20% Drop in Weight – 15 Second Rest Between Drops
1 Drop Set – 80% Drop in Weight – No Rest Between Drops
1 Drop Set – 80% Drop in Weight – 5 Second Rest Between Drops
1 Drop Set – 80% Drop in Weight – 10 Second Rest Between Drops
1 Drop Set – 80% Drop in Weight – 15 Second Rest Between Drops
1 Drop Set – 50% Drop in Weight – No Rest Between Drops
1 Drop Set – 50% Drop in Weight – 5 Second Rest Between Drops
1 Drop Set – 50% Drop in Weight – 10 Second Rest Between Drops
1 Drop Set – 50% Drop in Weight – 15 Second Rest Between Drops
2 Drop Sets – 20% Drop in Weight – No Rest Between Drops
2 Drop Sets – 20% Drop in Weight – 5 Second Rest Between Drops
2 Drop Sets – 20% Drop in Weight – 10 Second Rest Between Drops
2 Drop Sets – 20% Drop in Weight – 15 Second Rest Between Drops
3 Drop Sets – 20% Drop in Weight – No Rest Between Drops
3 Drop Sets – 20% Drop in Weight – 5 Second Rest Between Drops
3 Drop Sets – 20% Drop in Weight – 10 Second Rest Between Drops
3 Drop Sets – 20% Drop in Weight – 15 Second Rest Between Drops
4 Drop Sets – 20% Drop in Weight – No Rest Between Drops
4 Drop Sets – 20% Drop in Weight – 5 Second Rest Between Drops
4 Drop Sets – 20% Drop in Weight – 10 Second Rest Between Drops
4 Drop Sets – 20% Drop in Weight – 15 Second Rest Between Drops
1st Drop Reps
1
2
3
4
5
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7
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9
10
11
12
13
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26
27
28
29
30
2nd Drop Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
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26
27
28
29
30
3rd Drop Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
4th Drop Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
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30
Custom Workout Details
