7-Day Intensity Training Plan
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
