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Set To Sweat
Set To Sweat
IN CLUD ES:
FORMING HABITS
THE NEXT LEVEL
MIXING IT UP
easyGym Set to Sweat
CONTENTS
This is an interactive PDF. You can use the buttons in the
table below and the menu button in the top right of the
programme to easily jump back and forth.
03 INTRODUCTION
07 PROGRAMME OVERVIEW
11 WARMING UP
15 NUTRITION ADVICE
2
easyGym Set to Sweat
B Y FA R T H E M O S T C O M M O N
M I S TA K E P E O P L E M A K E W H E N
JOINING A GYM IS DIVING IN
HEAD FIRST WITHOUT SO MUCH
AS A BASIC TRAINING PLAN IN
PLACE...
...those who do have some sort of plan tend to
stick to it religiously with zero progression - never
seeing the results they expect. If you really want
awesome results, you need an effective training
plan that increases in difficulty and progressively
grows more and more challenging.
3
easyGym Set to Sweat
ESTABLISH A
NEW ROUTINE
4
easyGym Set to Sweat
MAKE SOME
SERIOUS PROGRESS
O N C E Y O U ’ V E E S TA B L I S H E D A
R O U T I N E T H AT W O R K S , Y O U
N E E D T O TA K E I T U P A N O T C H .
Building a solid foundation of strength is essential
for healthy fat loss - that’s why the first two
months should focus on this. Stronger muscles
burn more calories all the time, as well as making
you look good, feel good and increasing your long
term health.
5
easyGym Set to Sweat
PROGRAMME
OVERVIEW
T H I S P L A N I S 12 W E E K S
LO NG, DIVIDED INTO
TH REE EQ UAL PARTS .
7
easyGym Set to Sweat
PART I:
FORMING A HABIT
(WEEKS 1–4)
In the first four weeks you will learn a variety of
movements and begin to track and develop your
routine. You’ll also build a base level of fitness
and discover what you enjoy most.
8
easyGym Set to Sweat
PART II:
THE NEXT LEVEL
(WEEKS 5–8)
As you move onto the second stage, you’ll
learn more movements, develop your strength
and really start to increase your overall fitness.
9
easyGym Set to Sweat
PART III:
MIXING THINGS UP
(WEEKS 9–12)
As you progress through the final stage,
you’ll start to try out a variety of different training
options. You’ll continue to develop your strength
and further increase your fitness.
WEEK 10 SUPERSETS
10
easyGym Set to Sweat
S O M E I M P O RTA N T
STUFF BEFO RE
W E S TA RT
11
easyGym Set to Sweat
WARMING UP &
COOLING DOWN
GENERAL WARM UP
This warm up routine should be performed before
every training session. It only takes two minutes
and is just as important as any other part of the
session. If you skip your warm up you’re more
likely to get injured, so don’t skip it!
GENERAL WARM UP
x20 CLAMS
12
WARMS UPS
03 04
WARMS UPS
03 04
WARMS UPS
03 04
WARMS UPS
CLAMS x20
01 02
03 04
WARMS UPS
02 03
easyGym Set to Sweat
MOBILITY WARM UP
The majority of people have tight hips, stiff
backs and glutes that don’t work. So before
each exercise you need to do a mobility warm
up, which will enable your body to squat, push
and pull more effectively.
18
easyGym Set to Sweat
COOLING DOWN
These cool down stretches should be performed
at the end of every training session. It only takes
two minutes and is just as important as any other
part of the session. If you skip your cool down
you’ll be much more uncomfortable, stiff and be
at a higher risk of injury.
HIPS
HAMSTRINGS
INNER THIGHS
GLUTES
CHEST
LATS
19
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NUTRITIONAL
ADVICE
20
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21
easyGym Set to Sweat
22
easyGym Set to Sweat
TRACKING YOUR
PROGRESS
23
easyGym Set to Sweat
S C A L E S D O N ’ T TA K E Y O U R L E A N
B O D Y M A S S , H Y D R AT I O N L E V E L S
O R TH E PREVI O U S DAY ’S FO O D
I NTO AC C O U NT.
To track your true progress we recommend
a combination of scales, measurements and
photos. Take them every four weeks and try to be
as consistent as possible - weight and photos
taken in the same place, at the same time, in the
same way to give a true reading.
24
Part I: Forming a Habit
PA RT I :
FORMING A
HABIT
WEEKS 1- 4
25
Part I: Forming a Habit
WEEK 1 -
BASIC WEIGHTS
26
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
03 04
Part I: Forming a habit
WEEK 1
03 04
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02
Part I: Forming a habit
WEEK 1
03 04
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
03 04
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
03 04
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
WEEK 1
03 04
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
02 03
Part I: Forming a habit
WEEK 1
COBRAS 2x30s
01
02 03
Part I: Forming a habit
WEEK 2 -
HEAVIER WEIGHTS & CARDIO
51
Part I: Forming a habit
52
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
03 04
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
03 04
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 2
COBRAS 2x35s
01
02 03
Part I: Forming a habit
WEEK 2
02 03
Part I: Forming a habit
WEEK 3 -
HEAVIER WEIGHTS & HIIT
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
03 04
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
03 04
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 3
COBRAS 2x40s
01
02 03
Part I: Forming a habit
WEEK 3
02 03
Part I: Forming a habit
WEEK 4 -
INCREASED VOLUME & CHOICE
OF CARDIO
102
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
03 04
Part I: Forming a habit
WEEK 4
CARDIO OPTION 1:
1 MIN WORK / 1 MIN REST ON
EQUIPMENT OF CHOICE x8
OR
CARDIO OPTION 2:
15 MINS ON EQUIPMENT OF CHOICE
AT A MANAGEABLE LEVEL.
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
03 04
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
CARDIO OPTION 1:
1 MIN WORK / 1 MIN REST ON
EQUIPMENT OF CHOICE x8
OR
CARDIO OPTION 2:
15 MINS ON EQUIPMENT OF CHOICE
AT A MANAGEABLE LEVEL.
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
WEEK 4
CARDIO OPTION 1:
1 MIN WORK / 1 MIN REST ON
EQUIPMENT OF CHOICE x8
OR
CARDIO OPTION 2:
15 MINS ON EQUIPMENT OF CHOICE
AT A MANAGEABLE LEVEL.
Part I: Forming a habit
WEEK 4
03 04
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
02 03
Part I: Forming a habit
WEEK 4
COBRAS 2x45s
01
02 03
Part I: Forming a habit
WEEK 4
CARDIO OPTION 1:
1 MIN WORK / 1 MIN REST ON
EQUIPMENT OF CHOICE x8
OR
CARDIO OPTION 2:
15 MINS ON EQUIPMENT OF CHOICE
AT A MANAGEABLE LEVEL.
Part I: Forming a habit
PROGRESS
CHECK:
END OF PART I
You’ve completed Part I - well done! Your body
is now stronger and you are more confident
at performing the lifts you’ve learned so far.
But this is just the beginning. To advance your
training we need to move you away from the
machines, put you on the free weights and get
you lifting heavier loads.
127
Part I: Forming a habit
128
Part II: The next level
PART II:
THE NEXT LEVEL
WEEKS 5-8
129
Part II: The next level
WEEK 5 -
BASIC WEIGHTS
130
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
03 04
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
03 04
Part II: The next level
WEEK 5
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
03 04
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
WEEK 5
02 03
Part II: The next level
WEEK 5
03 04
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
03 04
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WEEK 5
WEEK 5
02 03
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WEEK 5
03 04
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02 03
Part II: The next level
WEEK 5
02
Part II: The next level
WEEK 5
03 04
Part II: The next level
WEEK 5
WEEK 6 -
INCREASED WEIGHT ON
COMPLEX MOVEMENTS
165
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
03 04
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WEEK 6
WEEK 6
02 03
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
WEEK 6
02 03
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02 03
Part II: The next level
WEEK 6
02
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
WEEK 7 -
REDUCED REPETITIONS FOR LIFTS
OVERVIEW & GOALS
This week we’re going to increase the weight of
your lifts and the overall volume (i.e. number of
sets) so your muscles become stronger. You’ll
also burn more calories during sessions and
outside sessions. The aim is to increase the
weight from last week - this is a necessity as
the required repetitions have been reduced,
which means you can lift more. As always, if you
enjoyed one particular cardio option feel free to
repeat it.
199
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 6
03 04
Part II: The next level
WEEK 6
WEEK 7
02 03
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
WEEK 7
02 03
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02 03
Part II: The next level
WEEK 7
02
Part II: The next level
WEEK 7
03 04
Part II: The next level
WEEK 7
WEEK 8 -
INCREASED WEIGHT ON
COMPLEX MOVEMENTS
234
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
WEEK 8
02 03
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
WEEK 8
02 03
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02 03
Part II: The next level
WEEK 8
02
Part II: The next level
WEEK 8
03 04
Part II: The next level
WEEK 8
PROGRESS
CHECK:
END OF PART II
You’ve completed Part II and your body is even
stronger, leaner and firmer. Excellent work!
269
Part II: The next level
270
Part III: Mixing things up
PART III:
MIXING THINGS UP
WEEKS 9-12
271
Part III: Mixing things up
WEEK 9 -
STRAIGHT SETS & HIIT
272
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
03 04
Part III: Mixing things up
WEEK 9
03 04
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
WEEK 9
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
V-SITS 3x12
01
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02
Part III: Mixing things up
WEEK 9
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
02 03
Part III: Mixing things up
WEEK 9
WEEK 10 -
SUPERSETS
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
UPPER BODY (ANTERIOR AND POSTERIOR
DAY 2 / FRONT AND BACK / THE TORSO) WARM UP INFO
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
WEEK 10
DEADLIFT 4x8
01
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
03 04
Part III: Mixing things up
WEEK 10
02 03
Part III: Mixing things up
WEEK 10
WEEK 11 -
HEAVIER CIRCUITS
352
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
WEEK 11
DEADLIFT 4x8
01
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
03 04
Part III: Mixing things up
WEEK 11
03 04
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
INCLINE DUMBBELL
BENCH PRESS 4x8
01
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
DUMBBELL SKULL
CRUSHERS 4x10
01
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
WEEK 11
03 04
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
03 04
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
easyGym Set to Sweat
WEEK 11
DUMBBELL SKULL
CRUSHERS 4x10
01
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
WEEK 11
03 04
Part III: Mixing things up
WEEK 11
02 03
Part III: Mixing things up
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DEADLIFT 4x8
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WEEK 12 -
LIGHTER CIRCUITS
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02
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WEEK 12
DEADLIFT 3x15
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INCLINE DUMBBELL
BENCH PRESS 3x15
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03 04
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03 04
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02 03
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03 04
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02 03
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Part III: Mixing things up
WEEK 12
DUMBBELL SKULL
CRUSHERS 3x20
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WEEK 12
WEEK 12
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03 04
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DEADLIFT 3x15
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ASSISTED UNDERHAND
CHINS 3x15
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03 04
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02 03
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WEEK 12
PROGRESS
CHECK:
END OF PART III
Congratulations! You’ve reached the end of
Set to Sweat.
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Part III: Mixing it up
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