Daily workouts for 5-6 day gym schedules. These workouts should be done to failure with solid weight. Make sure you are safe and always practice gradual progressive overload. These advanced workouts will be posted the evening after 1fw has completed them at the gym. These are not customized and as always please listen to your body.
Printable PDF Below
For the PDF 827 back workouts I want you to use a straight bar to balance yourself on for the mountain climbers. So you will center in a plank position and and then perform the mountain climbers while stabilizing your core. Very effective way to raise your heart rate and also use your core!!!
For the PDF 826 leg workout below I want you to go deep on all squat variations, use a weighted bar (if ready) on the step ups, and good weight on the Plie Squats. All exercises are supersets and should be done in a high intensity format. No rest between sets or between the stair-master and walking lunges. Remember, these are meant as ADVANCED variations so please do not attempt if you are not ready.