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Round 1 / 5

Your Weekly Workout Mission

Week 5/6 - "Project Midpoint." Your focus is on the "Pro" column. Add weight. No excuses.

Exercise Name	Duration/Reps (Beginner / Intermediate / Pro)	How to do
Warm-up Protocol (Execute First)
1. Fasted Hydration	500ml Water + 1 Pinch Salt.
2. Run to Gym	500 meters
3. Dynamic Stretches	2-3 Minutes
4. Activation Set	1 Light Set Bench Press
Tactic: Supersets. Perform A1, then A2, then rest 90s. Repeat 4 rounds.
A1: Dumbbell Bench Press	P: 4x8-12 (Add Weight!)
A2: Bent Over Dumbbell Rows	P: 4x8-12 (Add Weight!)
Tactic: Supersets. Perform B1, then B2, then rest 75s. Repeat 3 rounds.
B1: Seated Dumbbell Overhead Press	P: 3x10-15 (Add Weight!)
B2: Lat Pulldowns	P: 3x10-15 (Add Weight!)
Tactic: Supersets. Perform C1, then C2, then rest 60s. Repeat 3 rounds.
C1: Dumbbell Bicep Curls	P: 3x12-15 (Add Weight!)
C2: Overhead Tricep Extensions	P: 3x12-15 (Add Weight!)

Exercise Name	Duration/Reps (Pro)	How to do
Warm-up Protocol (Execute First)
1. Fasted Hydration	500ml Water + 1 Pinch Salt.
2. Run to Gym	500 meters
3. Activation Set	1 Light Set Dumbbell Swings
Part 1: The Circuit. Complete 4 rounds. Rest 60-90s between rounds.
1. Dumbbell Swings	P: 4x30 Reps
2. Renegade Rows	P: 4x20 (10/arm)
3. Burpees	P: 4x15 Reps
4. High Knees	P: 4x60 (30/leg)
Part 2: Finisher (For Time)
Dumbbell Swings	P: 100 Reps

Exercise Name	Duration/Reps (Pro)	How to do
Warm-up Protocol
3. Dynamic Stretches	Leg Swings, Torso Twists
4. Activation Set	1 Light Set Squats
Note: Straight Sets. Complete all sets for one exercise before moving.
1. Dumbbell Squats	P: 4x8-12 (Add Weight!)
2. RDLs	P: 4x10-12 (Add Weight!)
3. Walking Lunges	P: 3x10-12/leg (Add Weight!)
Part 2: Core Finisher
4. Leg Raises + Plank	P: 3x15 + Failure

Exercise Name	Duration/Reps (Pro)	How to do
Warm-up Protocol
4. Activation Set	1 Light Set Bodyweight Squats
Part 1: The Circuit. 4 Rounds.
1. Jump Squats	P: 4x20 Reps
2. Mountain Climbers	P: 4x40 (20/leg)
3. Alt DB Snatches	P: 4x20 (10/arm)
4. Jumping Jacks	P: 4x50 Reps
Part 2: Finisher (Timed)
Burpees	P: Max in 3 Mins (Beat 22!)

Exercise Name	Duration/Reps (Pro)	How to do
Warm-up Protocol
4. Activation Set	1 Light Set Push-ups
Tactic: Supersets. Repeat 4 rounds.
A1: Lat Pulldowns	P: 4x8-12 (Add Weight!)
A2: Incline DB Press	P: 4x8-12 (Add Weight!)
Tactic: Supersets. Repeat 3 rounds.
B1: Seated Cable Rows	P: 3x10-15 (Add Weight!)
B2: Push-ups	P: 3x to Failure
Tactic: Supersets. Repeat 3 rounds.
C1: Hammer Curls	P: 3x12-15 (Add Weight!)
C2: Tricep Pushdowns	P: 3x12-15 (Add Weight!)

Exercise Name	Duration/Reps (Pro)	How to do
Warm-up Protocol
4. Activation Set	1 Light Set Dumbbell Swings
Note: Same Circuit as Tuesday. Beat your previous numbers!
1. Dumbbell Swings	P: 4x30 Reps
2. Renegade Rows	P: 4x20 (10/arm)
3. Burpees	P: 4x15 Reps
4. High Knees	P: 4x60 (30/leg)
Part 2: Finisher (For Time)
Dumbbell Swings	P: 100 Reps

Exercise Name	Duration/Reps (Pro)	How to do
Slow, Relaxing Walk	P: 45-60 Mins