B2D8 – 5 Day Routine

B2D8 - 5 Day Routine

WORKOUT 1 | PUSH, CORE & CARDIO

Barbell Bench Press Warm-up and 3 X 12 Reps
Incline Barbell Bench Press 3 x 12 Reps
Close Dumbbell Bench Press 3 x 12 Reps
Dips 3 x 12 Reps
Cable Crunch 3 x 20 Reps
Hanging Leg Raises 4 x 10 Reps
Bike Sprints 3 x Tabata Rounds

WORKOUT 2 | PULL, CALVES & CARDIO

 

Barbell Deadlift Warm-up and 3 X 8 Reps
One-Arm Dumbbell Row 3 x 12 Reps
Lat Pulldown (Wide-Grip) 3 x 12 Reps
Barbell Curls 3 x 12 Reps
Seated Calf Raise* 3 x 20 Reps
Bike Sprints 10 mins – 1min sprint 1min cool
Incline Walk 10mins

WORKOUT 3 | LEGS CORE & CARDIO

 

Barbell Squat Warm-up and 3 X 12 Reps
Leg Press 3 x 12 Reps
Leg Curl (Lying or Seated) 3 x 12 Reps
Standing Calf Raise 3 x 12 Reps
Leg Extensions 3 X 12 Reps
Cable Crunch 3 x 20 Reps
Toes to Bar 4 x 10 Reps
Bike Sprints 3 x Tabata Rounds

WORKOUT 4 | UPPER BODY, CORE & CARDIO

 

Barbell Bench Press Warm-up and 3 X 12 Reps
Standing Military Press 3 x 12 Reps
Rack Pulls 3 x 12 Reps
Dips 3 x 12 Reps
Pull ups 3 x 10 Reps
Hanging Leg Raises 4 x 10 Reps
Bike Sprints 3 x Tabata Rounds

WORKOUT 5 | UPPER BODY, CORE & CARDIO

 

Flat Bench Press Warm-up and 3 X 12 Reps
Barbell Curl 3 x 12 Reps
Seated Triceps Press 3 x 12 Reps
Seated Dumbbell Hammer Curl 3 x 12 Reps
Incline Bench Leg Raise 3 x 10 Reps
Close-Grip Bench Press 4 x 10 Reps
Burpees 3 x Tabata Rounds

Your Greatest Moments Will Never Come from Your Comfort Zone.

WEEK 2

Increase Weight Decrease Reps

                WORKOUT 1 | PUSH, CORE & CARDIO

 

Barbell Bench Press Warm-up and 3 X 8 Reps
Incline Barbell Bench Press 3 x 8 Reps
Close Dumbbell Bench Press 3 x 8 Reps
Superset – Dips/Triceps Pushdowns 3 x 8 Reps
Cable Crunch 3 x 20 Reps
Hanging Leg Raises 4 x 10 Reps
Bike Sprints 3 x Tabata Rounds

WORKOUT 2 | PULL, CALVES & CARDIO

 

Barbell Deadlift Warm-up and 3 X 8 Reps
Seated Cable Row (Wide-Grip) 3 x 8 Reps
Lat Pulldown (Close-Grip) 3 x 8 Reps
Dumbbell Hammer Curls 3 x 8 Reps
Seated Calf Raise (Toes in) 3 x 12 Reps
Seated Calf Raise (Toes out) 3 x 12 Reps
Treadmill Sprints 3 x Tabata Rounds

WORKOUT 3 | LEGS & CARDIO

 

Barbell Squat Warm-up and 3 X 8 Reps
Romanian Deadlift 3 x 8 Reps
Walking Dumbbell Lunge 3 x 8 Reps
Weighted Step Ups 3 x 8 Reps
Standing Calf Raise* 3 x 20 Reps
Incline Walk 15mins

 WORKOUT 4 | UPPER BODY, CORE & CARDIO

 

Barbell Bench Press Warm-up and 3 X 8 Reps
Standing Military Press 3 x 8 Reps
Rack Pulls 3 x 8 Reps
Weighted Dips 3 x 8 Reps
Pull ups 3 x 10 Reps
Hanging Leg Raises 4 x 10 Reps
Bike Sprints 4 x Tabata Rounds

WORKOUT 5 | UPPER BODY, CORE & CARDIO

 

Dips* Warm-up and 3 X 10 Reps
Dumbbell Hammer Curl 3 x 8 Reps
Standing Military Press 3 x 8 Reps
Incline Bench Press 3 x 8 Reps
Plank 5 x 30-45 Secs
Incline Walk Treadmill 20 Mins
Bike 10 Mins

The Harder You Work For Something, The Greater You Will Feel When You Achieve It.

WEEK 3

DE-LOAD WEEK 

WORKOUT 1 | PUSH, CORE & CARDIO

 

Barbell Bench Press Warm-up and 2 X 10 Reps
Incline Barbell Bench Press 2 x 10 Reps
Close Dumbbell Bench Press 2 x 10 Reps
Dips 2 x 10 Reps
Cable Crunch 2 x 20 Reps
Hanging Leg Raises 2 x 10 Reps
Bike 15 Mins

WORKOUT 2 |  PULL, CALVES & CARDIO

 

Barbell Deadlift Warm-up and 5 X 5 Reps
One-Arm Dumbbell Row 2 x 10 Reps
Lat Pulldown (Wide-Grip) 2 x 10 Reps
Barbell Curls 2 x 10 Reps
Seated Calf Raise* 2 x 20 Reps
Bike 10 mins
Incline Walk 10mins

WORKOUT 3 | LEGS & CARDIO

 

Barbell Squat Warm-up and 2 x 10 Reps
Leg Press 2 x 10 Reps
Leg extensions 2 x 10 Reps
Leg Curls 2 x 10 Reps
Standing Calf Raises 2 x 20 Reps
Hanging Leg Raises 4 x 10 Reps
Bike 15mins

WORKOUT 4 | CORE & CARDIO

 

Treadmill Run 20mins
Mountain Climbers 3 x 20 Reps
Toes to Bar 3 x 10 Reps
Dips Leg Raises 3 x 15 Reps
Tuck Jumps 3 x 15 Reps
Hanging Leg Raises 4 x 10 Reps
Bike 20 Mins

Your Limitation—It’s Only Your Imagination.

WEEK 4 

                WORKOUT 2 | HEAVY PUSH, CORE & CARDIO

 

Barbell Bench Press Warm-up and 3 X 6 Reps
Incline Barbell Bench Press 3 x 6 Reps
Close Grip Dumbbell Bench Press 3 x 6 Reps
Weighted Dips 3 x 6 Reps
Tricep Rope Extensions 3 x 6 Reps
Bike Sprints 10 mins – 1min sprint 1min cool
Incline Walk 10mins

WORKOUT 2 | HEAVY PULL, CALVES & CARDIO

 

Barbell Deadlift Warm-up and 5 X 5 Reps
One-Arm Dumbbell Row 3 x 6 Reps
Lat Pulldown (Wide-Grip) 3 x 6 Reps
Barbell Curls 3 x 6 Reps
Seated Calf Raise* 3 x 10 Reps
Bike 15 mins
Incline Walk 15 mins

WORKOUT 3 | UPPER BODY, CORE & CARDIO

 

Barbell Bench Press Warm-up and 3 X 8 Reps
Standing Military Press 3 x 8 Reps
Rack Pulls 3 x 8 Reps
Weighted Dips 3 x 8 Reps
Pull ups 3 x 10 Reps
Hanging Leg Raises 4 x 10 Reps
Bike Sprints 4 x Tabata Rounds

WORKOUT 4 | HEAVY LEGS & CARDIO

 

Barbell Squat Warm-up and 3 X 6 Reps
Leg Press 3 x 6 Reps
Leg extensions 2 x 6 Reps
Leg Curls 2 x 6 Reps
Standing Calf Raises 2 x 6 Reps
Hanging Leg Raises 4 x 6 Reps
Bike 20 mins

WORKOUT 5 | UPPER BODY, CORE & CARDIO

 

Dips* Warm-up and 3 X 10 Reps
Dumbbell Hammer Curl 3 x 8 Reps
Standing Military Press 3 x 8 Reps
Incline Bench Press 3 x 8 Reps
Plank 5 x 30-45 Secs
Incline Walk Treadmill 20 Mins
Bike 10 Mins

The Harder You Work For Something, The Greater You’ll Feel When You Achieve It.

©2020 The Shredded FX Trader 

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