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Shane 3 Days

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reyesantoniopascual
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4 views3 pages

Shane 3 Days

Uploaded by

reyesantoniopascual
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAY 1

UPPER BODY AND CARDIO

WARM UP

Plank 1-2 mins

RUN
15 - 30 mins

UPPER BODY

Plank 1-2 mins

PUSHUPS (normal, wide, diamond)

max reps x 2 sets each variation

BENCH DIPS

5-15 reps x 3 sets

PIKE PUSHUPS (pike holds if di kaya)


30-60 sec x 3
5-15 reps x 3 sets

SUPERMANS

15-20 reps x 3 sets

AUSTRALIAN PULL UPS

10-15 reps x 3 sets

COOLDOWN

IT'S ALL ABOUT DISCIPLINE

3
DAY 2
LOWER BODY AND CARDIO

WARM UP

Plank 1-2 mins

RUN
15 - 30 mins

Wall sit 1-2 mins

SQUATS (normal, wide, diamond)

15-30 reps x 3 sets

BULGARIAN SPLIT SQUAT

15-30 reps x 3 sets

LUNGES

15-30 reps x 3 sets

GLUTE BRIDGES

15-30 reps x 3 sets

CALF RAISES

15-30 reps x 3 sets

COOLDOWN

IT'S ALL ABOUT DISCIPLINE

3
DAY 3
CORE CIRCUIT AND CARDIO

WARM UP

Plank 1-2 mins

RUN
15 - 30 mins

CIRCUIT 30-60 seconds each excercise

PLANK

MOUNTAIN CLIMBERS

CRUNCHES

LEG RAISES

FLUTTER KICKS

RUSSIAN TWIST

PLANK

until failure

IT'S ALL ABOUT DISCIPLINE

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