7-Day Intensity Training Plan

February 13, 2019

 

 

 

 

Day 1: 4 Rounds of Stair Climber* and Dumbbell Press**

3 min of Stair Climber →  25 reps of Dumbbell Press → Rest 90 seconds

2.5 min of Stair Climber → 25 reps of Dumbbell Press → Rest 90 seconds

2 min of Stair Climber → 25 reps of Dumbbell Press → Rest 90 seconds

1.5 min of Stair Climber → 25 reps of Dumbbell Press → Rest 60 seconds

* Stair Climber set to level 10+ (highest level possible)

** Dumbbell Press: max weight

 

Day 2: 6 Rounds of Stair Climber* → Low Row Back Machine → Seated Leg Curls

3 min of Stair Climber → Low Row Back Machine 15 reps → Seated Leg Curls 15 reps → Rest 2 min

2.5 min of Stair Climber → Low Row Back Machine 15 reps → Seated Leg Curls 15 reps → Rest 2 min

2 min of Stair Climber → Low Row Back Machine 15 reps → Seated Leg Curls 15 reps → Rest 2 min

1.5 min of Stair Climber → Low Row Back Machine 15 reps → Seated Leg Curls 15 reps → Rest 90 seconds

1 min of Stair Climber → Low Row Back Machine 15 reps → Seated Leg Curls 15 reps → Rest 90 seconds

2 min of Stair Climber → Low Row Back Machine 15 reps → Seated Leg Curls 15 reps → Rest 2 min

* Stair Climber set to level 10+ (highest level possible)

 

Day 3: Repeat the following workout routine for 45 min

Leg Press at max weight x 20 reps (push) → Lat Pull-Down at max weight x 20 reps (pull) → 20 sit-ups → .20 mile on the treadmill at speed of 3.5 and incline of 5+

 

Day 4: Stretching → light cardio on stationary bike

 

Day 5: Repeat the following workout for 30 min

.20 mile on treadmill → Shoulder press (20 reps) → 45 second plank → rest 30 seconds → 45 second plank → Rest 1 minute

 

Day 6: 7 rounds of the following workout routine

Leg press 20 reps → Quad Extension 15 reps → Seated Leg Curl 15 reps → Stair climber for 2 min → Rest 2 min

 

Day 7: Stretching → light cardio on stationary bike

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