Workout I: Muscle-pounding barbell moves set*reps rest

1 Bench Press 3*12 60

2 Bentover Row 3*12 60
3 Squat 3*12 60
4 plank 3*60 60
finisher 1 Burpee 3*10 0
finisher 2 Pushup 3*10 0
finisher 3 Crunch 3*10 60

Bench PreBentover
S1 50.0 42.0
S2 50.5 42.4
S3 50.9 42.7
S4 51.4 43.1
S5 51.8 43.5
S6 52.3 43.8
S7 52.7 44.2
S8 53.2 44.5
S9 53.6 44.9
S10 54.1 45.3
S11 54.5 45.6
S12 55.0 46.0
 0.83

70 Untrained

1 2 3 4 5 6 10 11 12 20 21 22 40
50 47 45 44 43 42 38 37 36 30 29 29 21.5
42 39 38 37 36 35 32 31 30 25 25 24 18.06
47 44 43 41 40 39 35 34 34 28 28 27 20.21

Squat
47.0
49.5
51.9
54.4
56.8
59.3
61.7
64.2
66.6
69.1
71.5
74.0
warm up 1 warm up 2
22 29
18 24
20 27

46
 70

Workout II: Beat belly bloat set*reps rest 1

1 Barbell Overhead Press 3*12 60 32
2 Pullup 3*12 60 50
3 Deadlift 3*12 60 58
4 Hanging Leg Raise 3*12 60
finisher 1 Dumbbell Thruster 3*10 0 12.8
finisher 2 Renegade Row 3*10 60

Barbell Overhead Press Pullup Deadlift

S1 32 50 58
S2 32 50 60
S3 33 51 63
S4 33 51 65
S5 34 52 68
S6 34 52 70
S7 35 53 73
S8 35 53 75
S9 36 54 78
S10 36 54 80
S11 37 55 83
S12 37 55 85
 Untrained

2 3 4 5 6 10 11 12 20 21 22 40 warm up 1 warm up 2
30 29 28 27 27 24 23 23 19 19 18 14 14 18
47 45 44 43 42 38 37 36 30 29 29 22 22 29
54 53 51 50 48 44 42 41 35 34 33 25 25 33

7
 Workout III: Attack your fat cells
1 Sumo Squat 3*12
2 Pushup 3*12
3 One-Arm, Elbow-In Dumbbell Row 3*12
4 Superman 3*12
Finisher 1 Burpee 3*10
Finisher 2 Kettlebell Swing 3*20

Sumo Squat
S1 47
S2 49
S3 52
S4 54
S5 57
S6 59
S7 62
S8 64
S9 67
S10 69
S11 72
S12 74
 70

1 12 20 21 22 40 warm up 1
60 47 34 28 28 27 20 20
60 0 0 0 0 0 0
60 17 12 10 10 10 7 7
60
0
60

One-Arm, Elbow-In Dumbbell Row

13
14
14
15
15
16
16
17
17
18
18
19
warm up 2
27
0
10
w 100
r 40

1RM 233.333333

0.43