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Gym Time 5-Day Intro Template

Triceps & Core/Abs (C)

5m 32s

Focus: Triceps & Core/Abs
Equipment: TRX & one set (medium/heavy) dumbbells

1. TRX Triceps Extension - 12 reps
2. (Anti) Skull Crushers - 12 reps
3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
4. Table Top Position Reverse Curl (heel drop) - 12 reps

Up Next in Day 3 - Arms & Abs Focus

  • Triceps & (touch of) Lower Body (B)
    03:26
    Triceps & (touch of) Lower Body (B)

    Triceps & (touch of) Lower Body (B)

    Focus: Triceps & (touch of) Lower Body
    Equipment: Cable Set-Up - with straight bar attachment

    1. Reverse Grip Triceps Press - 8-10 reps
    2. Basic Grip Triceps Press - 8-10 reps
    3. Triceps Push-Up to pounce - 8 reps
    4. Fall Back/Chair Position ISO Hold:
    - 10 Pulses
    - 5 Fall Back Squats
    - 10 ...

  • Biceps & Core (A)
    03:54
    Biceps & Core (A)

    Biceps & Core (A)

    Focus: Biceps & Core
    Equipment: TRX & one set medium/heavy dumbbells

    1. TRX Biceps Curls:
    - 12 reps

    2. Dumbbell Biceps Curls Matrix:
    -8 Full reps
    -8 Mid-range combo
    -8 Mid-range push/pull
    -8 Full reps

    3. Halos:
    - 10 reps (ES alternating)

    Perform entire circuit 3 times

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