Initial Workout Program

Break-In-Program - 3 Workouts a week/3 weeks

• Workout 1

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Squat(96)	2	15	Normal	60
  Superset with full Rest
  Static Lunge(123)	2	15	Normal	60
  Two Point DB row elbow out(158)	2	15	Normal	60
  Superset with full Rest
  Push-up (135)	2	15	Normal	60
  Swiss-ball crunch (169)	2	15	Normal	60
  Notes:

  
  
  

• Workout 2

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Deadlift (106)	2	15	Normal	60
  Superset with full Rest
  Sterp-Up (126)	2	15	Normal	60
  Dumbell one-arm shoulder press (143)	2	15	Normal	60
  Superset with full Rest
  Close-grip lat pulldown (152)	2	15	Normal	60
  Reverse Crunch (172)	2	15	Normal	60
  Notes:

  
  
  

• Workout 3

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Squat(96)	2	15	Normal	60
  Superset with full Rest
  Static Lunge(123)	2	15	Normal	60
  Two Point DB row elbow out(158)	2	15	Normal	60
  Superset with full Rest
  Push-up (135)	2	15	Normal	60
  Swiss-ball crunch (169)	2	15	Normal	60
  Notes:

  
  
  

• Workout 4

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Deadlift (106)	2	15	Normal	60
  Superset with full Rest
  Sterp-Up (126)	2	15	Normal	60
  Dumbell one-arm shoulder press (143)	2	15	Normal	60
  Superset with full Rest
  Close-grip lat pulldown (152)	2	15	Normal	60
  Reverse Crunch (172)	2	15	Normal	60
  Notes:

  
  
  

• Workout 5

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Squat(96)	2	15	Normal	60
  Superset with full Rest
  Static Lunge(123)	2	15	Normal	60
  Two Point DB row elbow out(158)	2	15	Normal	60
  Superset with full Rest
  Push-up (135)	2	15	Normal	60
  Swiss-ball crunch (169)	2	15	Normal	60
  Notes:

  
  
  

• Workout 6

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Deadlift (106)	2	15	Normal	60
  Superset with full Rest
  Sterp-Up (126)	2	15	Normal	60
  Dumbell one-arm shoulder press (143)	2	15	Normal	60
  Superset with full Rest
  Close-grip lat pulldown (152)	2	15	Normal	60
  Reverse Crunch (172)	2	15	Normal	60
  Notes:

  
  
  

• Workout 7

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Squat(96)	2	15	Normal	60
  Superset with full Rest
  Static Lunge(123)	2	15	Normal	60
  Two Point DB row elbow out(158)	2	15	Normal	60
  Superset with full Rest
  Push-up (135)	2	15	Normal	60
  Swiss-ball crunch (169)	2	15	Normal	60
  Notes:

  
  
  

• Workout 8

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Deadlift (106)	2	15	Normal	60
  Superset with full Rest
  Sterp-Up (126)	2	15	Normal	60
  Dumbell one-arm shoulder press (143)	2	15	Normal	60
  Superset with full Rest
  Close-grip lat pulldown (152)	2	15	Normal	60
  Reverse Crunch (172)	2	15	Normal	60
  Notes:

  
  
  

Fat Loss I - 3 Workouts a week for 4 Weeks

• Workout 1

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Squat (96)	3	15	Normal	75
  Cable Seated Row (155)	3	15	Normal	75
  Superset with full Rest
  Supine Hip Extension (115)	3	15	Normal	75
  Dumbell Push Press (143)	3	15	Normal	75
  Superset with full Rest
  Rotational Lunge (185)	3	15	Normal	75
  Swiss Ball Crunch (169)	3	15	Normal	75
  Notes:

  
  
  

• Workout 2

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Deadlift (106)	3	15	Normal	75
  Dumbell Incline Bench Press (139)	3	15	Normal	75
  Superset with full Rest
  Bulgarian Split Squat (125)	3	15	Normal	75
  Mixed Grip Lat Pulldown (152)	3	15	Normal	75
  Superset with full Rest
  Romaian Deadlift (111)	3	15	Normal	75
  Swiss Ball Lateral Roll (173)	3	15	Normal	75
  Notes:

  
  
  

• Workout 3

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Squat (96)	3	15	Normal	75
  Cable Seated Row (155)	3	15	Normal	75
  Superset with full Rest
  Supine Hip Extension (115)	3	15	Normal	75
  Dumbell Push Press (143)	3	15	Normal	75
  Superset with full Rest
  Rotational Lunge (185)	3	15	Normal	75
  Swiss Ball Crunch (169)	3	15	Normal	75
  Notes:

  
  
  

• Workout 4

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Deadlift (106)	3	15	Normal	75
  Dumbell Incline Bench Press (139)	3	15	Normal	75
  Superset with full Rest
  Bulgarian Split Squat (125)	3	15	Normal	75
  Mixed Grip Lat Pulldown (152)	3	15	Normal	75
  Superset with full Rest
  Romaian Deadlift (111)	3	15	Normal	75
  Swiss Ball Lateral Roll (173)	3	15	Normal	75
  Notes:

  
  
  

• Workout 5

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Squat (96)	3	12	Normal	60
  Cable Seated Row (155)	3	12	Normal	60
  Superset with full Rest
  Supine Hip Extension (115)	3	12	Normal	60
  Dumbell Push Press (143)	3	12	Normal	60
  Superset with full Rest
  Rotational Lunge (185)	3	12	Normal	60
  Swiss Ball Crunch (169)	3	12	Normal	60
  Notes:

  
  
  

• Workout 6

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Deadlift (106)	3	12	Normal	60
  Dumbell Incline Bench Press (139)	3	12	Normal	60
  Superset with full Rest
  Bulgarian Split Squat (125)	3	12	Normal	60
  Mixed Grip Lat Pulldown (152)	3	12	Normal	60
  Superset with full Rest
  Romaian Deadlift (111)	3	12	Normal	60
  Swiss Ball Lateral Roll (173)	3	12	Normal	60
  Notes:

  
  
  

• Workout 7

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Squat (96)	3	12	Normal	60
  Cable Seated Row (155)	3	12	Normal	60
  Superset with full Rest
  Supine Hip Extension (115)	3	12	Normal	60
  Dumbell Push Press (143)	3	12	Normal	60
  Superset with full Rest
  Rotational Lunge (185)	3	12	Normal	60
  Swiss Ball Crunch (169)	3	12	Normal	60
  Notes:

  
  
  

• Workout 8

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Deadlift (106)	3	12	Normal	60
  Dumbell Incline Bench Press (139)	3	12	Normal	60
  Superset with full Rest
  Bulgarian Split Squat (125)	3	12	Normal	60
  Mixed Grip Lat Pulldown (152)	3	12	Normal	60
  Superset with full Rest
  Romaian Deadlift (111)	3	12	Normal	60
  Swiss Ball Lateral Roll (173)	3	12	Normal	60
  Notes:

  
  
  

• Workout 9

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Squat (96)	3	10	Normal	45
  Cable Seated Row (155)	3	10	Normal	45
  Superset with full Rest
  Supine Hip Extension (115)	3	10	Normal	45
  Dumbell Push Press (143)	3	10	Normal	45
  Superset with full Rest
  Rotational Lunge (185)	3	10	Normal	45
  Swiss Ball Crunch (169)	3	10	Normal	45
  Notes:

  
  
  

• Workout 10

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Deadlift (106)	3	10	Normal	45
  Dumbell Incline Bench Press (139)	3	10	Normal	45
  Superset with full Rest
  Bulgarian Split Squat (125)	3	10	Normal	45
  Mixed Grip Lat Pulldown (152)	3	10	Normal	45
  Superset with full Rest
  Romaian Deadlift (111)	3	10	Normal	45
  Swiss Ball Lateral Roll (173)	3	10	Normal	45
  Notes:

  
  
  

• Workout 11

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Squat (96)	3	10	Normal	45
  Cable Seated Row (155)	3	10	Normal	45
  Superset with full Rest
  Supine Hip Extension (115)	3	10	Normal	45
  Dumbell Push Press (143)	3	10	Normal	45
  Superset with full Rest
  Rotational Lunge (185)	3	10	Normal	45
  Swiss Ball Crunch (169)	3	10	Normal	45
  Notes:

  
  
  

• Workout 12

  Exercise	Sets	Resps	Tempo	Rest	Kit's Weights	Shay's Weights
  Superset with full Rest
  Deadlift (106)	3	10	Normal	45
  Dumbell Incline Bench Press (139)	3	10	Normal	45
  Superset with full Rest
  Bulgarian Split Squat (125)	3	10	Normal	45
  Mixed Grip Lat Pulldown (152)	3	10	Normal	45
  Superset with full Rest
  Romaian Deadlift (111)	3	10	Normal	45
  Swiss Ball Lateral Roll (173)	3	10	Normal	45
  Notes:

2 Weeks Off