Program Introduction:
Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
INSTRUCTIONS: Perform the following exercises as supersets or giant sets as indicated. Perform one set of each exercise in the superset or giant set – first exercise for 1 set, followed by the second (and third) for 1 set – and repeat until you finish all the sets as given below. Perform about 2 sets as your warm-up set for the deadlift and squat. These should be light/medium weight and only 3-4 reps. It’s just a practice for the actual exercise before beginning. After you perform your warm-up sets, then the sets listed below are your WORKING sets.
To perform at home, replace cable exercises with resistance bands.
For video tutorials of each exercise please see our exercise database.
| Exercise | Reps | Sets | Weight | Tempo | Rest |
|---|---|---|---|---|---|
| Super Set #1 | |||||
| Squat Row – Cable | Set 1 – 12r Set 2 – 10r Set 3 – 8r Set 4 – 6r |
4 | Use a challenging weight. Increase the weight for each set. | 2/0/2 | None |
| Air Bike | 20-25 reps for all sets | 4 | Bodyweight | Your own tempo | 45-60s |
| Giant Set #1 | |||||
| Prisoner Squats | Set 1 – 15r Set 2 – 20r Set 3 – 25r |
3 | Bodyweight | 2/2/2 | None |
| Freemotion Chest Press | Set 1 – 15r Set 2 – 12r Set 3 – 10r |
3 | Use a challenging weight. Increase the weight for each set. | 2/0/2 | None |
| Cable Bicep Curls | Set 1 – 15r Set 2 – 12r Set 3 – 10r |
3 | Use a challenging weight. Increase the weight for each set. | 2/0/2 | 45-60s |
| Super Set #2 | |||||
| Tricep Extension – DB | Set 1 – 15r Set 2 – 12r Set 3 – 10r |
3 | Use a challenging weight. Increase the weight for each set. | 2/0/2 | None |
| Resistance Band – Walking Side Squat | 20-25 reps for all sets | 4 | Bodyweight | Your own tempo | 45-60s |
| Giant Set #2 | |||||
| Deadlift | Set 1 – 12r Set 2 – 10r Set 3 – 8r Set 4 – 6r |
4 | Use a challenging weight. Increase the weight for each set. | 2/0/2 | None |
| Push-Up with Rotation | 15 reps for all sets | 4 | Bodyweight | Controlled | None |
| Single-Leg Romanian Deadlift | Set 1 – 12r Set 2 – 10r Set 3 – 8r |
3 | Use a challenging weight. Increase the weight for each set. | 2/0/2 | 45-60s |
Cool Down: Finish with 5-7 minutes of light cardio and static stretching to help your muscles recover.
TERMS AND REFERENCE
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.