Workout Plans
The Stay Home, Get Ripped Workout thumbnail
Per Bernal
Per Bernal

Day 6 : Saturday

Duration 60 min.
Exercises 8
Equipment Yes
Repeat Day Two but do the exercise cluster four times through and add 10 minutes of cardio after the cluster. Warmup: 5 minutes of any cardio activity, then jump rope x 100 skips.

Exercise 1

Dumbbell Side Lunge with Monkey Row You'll need: Dumbbells How to
Dumbbell Side Lunge with Monkey Row thumbnail
4 sets
12 reps
-- rest

Exercise 2

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
4 sets
Wide grip x narrow grip to failure reps
-- rest
*No rest between grip changes.

Exercise 3

Flat Bench Lying Leg Raise You'll need: Bench How to
Lying Leg Raise thumbnail
4 sets
15 reps
-- rest

Exercise 4

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
4 sets
10 reps
-- rest

Exercise 5

Dumbbell Deadlift You'll need: Dumbbells How to
Dumbbell Deadlift thumbnail
4 sets
10 reps
-- rest
**Or use a sandbag or another heavy object that can be lifted off the floor while maintaining a flat back.

Exercise 6

Superman from Floor You'll need: No Equipment How to
Superman from Floor thumbnail
4 sets
12 reps
-- rest

Exercise 7

Tuck Jump How to
Tuck Jump thumbnail
4 sets
10 reps
-- rest

Exercise 8

HIIT Cardio How to
Man sprinting thumbnail
4 sets
40 min. reps
-- rest
Every 2 minutes, sprint for 30 seconds; walk or jog in the 11⁄2 minutes between sprints.
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