Workout Log:
40 Day Fat Shred - Dumbbells
Beast Activity
Now I Feel Ya
Date:
Legs
Set 1
WT REPS
Set 2
WT REPS
Means To An End
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
Reverse lunges w 1db
10
10
Reverse lunges w 1db
10
10
Step up w 2db
10
10
Front squat w 2db
12
12
Deadlift w 2db
12
12
Deadlift w 2db
12
12
Seated leg lift
15
15
Seated leg lift
15
15
Seated leg lift
15
15
10
10
1db row, lunge pos.
10
10
1db squat to upright row
10
10
12
12
Reverse fly w 2db, supine on
bench
12
12
Reverse fly w 2db, supine on
bench
12
12
15
15
Wood chop w 1db
15
15
Wood chop w 1db
15
15
Back
1db row, lunge pos.
Bent over reverse fly w 2db
Wood chop w 1db
Back
Chest
Back
Chest
Chest
One arm incline chest press
10
10
Alt. chest press, decline w 2db
10
10
Alt. chest press, decline w 2db
10
10
2db chest fly, flat
12
12
2db chest fly, flat
12
12
2db chest fly, bridge pos.
12
12
straight leg crunches
15
15
straight leg crunches
15
15
straight leg crunches
15
15
1db overhead swing
10
10
1db push press
10
10
1db push press
10
10
2db overhead fly
12
12
2db overhead fly
12
12
2db lateral raise, side
12
12
plank to knee in
15
15
plank to knee in
15
15
plank to knee in
15
15
Shoulders
Shoulders
Brick House
Shoulders
Show & Improve
Date:
Legs
Set 1
WT REPS
Set 2
WT REPS
Bitter End
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
Deep lunge to step up
10
10
Bulgarian deadlift w 2db
10
10
Bulgarian deadlift w 2db
10
10
Cable deadlift on bench/box
12
12
Sumo deadlift w 2db
12
12
Romanian deadlift w 2db
12
12
15
15
Reverse crunches
15
15
Reverse crunches
15
15
Laying cable knee in
Back
Back
Back
Kneeling one arm cable row
10
10
Lineman row w 1db
10
10
Lineman row w 1db
10
10
Upward reverse cable fly, kneeling
12
12
Reverse fly w 2db, lunge pos.
12
12
Superman reverse fly w db
12
12
Cable wood chop w step out
15
15
Hip rotations
15
15
Hip rotations
15
15
10
10
1db chest press, flat
10
10
2db flat chest press, alternating
10
10
Cable chest fly on flat bench
12
12
2db chest fly, incline
12
12
2db chest fly, incline
12
12
Cable crunches on flat bench
15
15
Full sit ups
15
15
Full sit ups
15
15
Chest
Alt. cable incline chest press, on
bench
Shoulders
Alternating lateral raise, front, w
cable
Set 3
WT REPS
Chest
Chest
Shoulders
Shoulders
10
10
2db windmill
10
10
One arm shoulder press
10
10
Shoulder press w cable
12
12
Underhand chest fly, standing
12
12
Underhand chest fly, standing
12
12
V sit w cable hold
15
15
Bird dog pos.
15
15
Bird dog pos.
15
15
Set 3
WT REPS
Workout Log:
40 Day Fat Shred - Kettlebells
Rock the Bells
Level Up
Date:
Legs
Set 1
WT REPS
Set 2
WT REPS
Fight the Power
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
Reverse lunges w 1kb rack pos.
10
10
Pistol squat w kb hold
10
10
Pistol squat w kb hold
10
10
Deadlift w 2kb
12
12
Deadlift w 2kb
12
12
Sott squats
12
12
15
15
Reverse crunch w twisting hip
thrust
Back
15
15
1kb reverse fly, leaning on bench
10
10
Bent over row w 2kb
12
12
15
15
1kb open hand chest press, flat
10
10
Push ups on 2kb
12
Tuck crunches
Reverse crunch w twisting hip
thrust
Back
Reverse crunch w twisting hip
thrust
Back
15
15
Squat to upright row w 1kb
10
10
Squat to upright row w 1kb
10
10
Bent over row w 2kb
12
12
Romanian deadlift to 2kb row
12
12
15
15
15
15
One arm kb chest fly, bridge pos
10
10
One arm kb chest fly, bridge pos
10
10
12
Push ups on 2kb
12
12
Floor press w 2kb
12
12
15
15
Tuck crunches
15
15
Tuck crunches
15
15
One arm kb shoulder press
10
10
Bottoms up kb press
10
10
Bottoms up kb press
10
10
1kb swing (two hand)
12
12
1kb swing (two hand)
12
12
Kb halo
12
12
Sit ups
15
15
Sit ups
15
15
Sit ups
15
15
Cross body toe touch, supine w
floor contact
Chest
Cross body toe touch, supine w
floor contact
Chest
Shoulders
Shoulders
Force to Reckon With
Date:
Legs
Forward lunges w kb pass under
leg
Sott squats
Flutter kicks
Cross body toe touch, supine w
floor contact
Chest
Set 1
WT REPS
Set 2
WT REPS
License to Kill
Set 3
Date:
WT REPS
Legs
Forward lunges w kb pass under
leg
10
10
12
12
Rack squat w 2kb
15
15
Flutter kicks
Back
Shoulders
Too Sexy
Set 1
WT REPS
Set 2
WT REPS
Set 3
Date:
WT REPS
Legs
Set 1
WT REPS
Set 2
WT REPS
10
10
Bowling lunges w kb
10
10
12
12
Rack squat w 2kb
12
12
15
15
Flutter kicks
15
15
Back
Back
One arm kb snatch
10
10
One arm kb snatch
10
10
Pendulum w 2kb
10
10
Romanian deadlift to 2kb row
12
12
High rows w 2kb
12
12
High rows w 2kb
12
12
Around the world
15
15
Around the world
15
15
Around the world
15
15
T push ups on 1kb
10
10
T push ups on 1kb
10
10
Alternating floor press w 2kb
10
10
Floor press w 2kb
12
12
Seated saxon press w 1kb
12
12
Seated saxon press w 1kb
12
12
15
15
Crunches w 2kb
15
15
Crunches w 2kb
15
15
10
10
Chest
Crunches w 2kb
Chest
Shoulders
Set 3
WT REPS
Chest
Shoulders
Shoulders
Alternating kb snatch, horse
stance
Turkish get up (3/4)
10
10
Turkish get up (3/4)
10
10
kb halo
12
12
Propeller w 2kb
12
12
Propeller w 2kb
12
12
The swimmer
15
15
The swimmer
15
15
The swimmer
15
15
Set 3
WT REPS