Workout(Sore in 6 minutes)

Bodyweight Chest Workout (SORE IN 6 MINUTES)
min1:Decline pushup for 60sec
min2:Dip for 60sec
min3:Flat Pushup for 60sec
min4:Dip for 60sec
min5:Incline puship for 60sec
min6:Dip for 60sec

Bodyweight Back Workout(Sore in 6 minutes)
min1:Inverted Row:left arm
min2:Inverted Row(plyo):two arm
min3:Inverted Row:right arm
min4:Inverted Row:left arm
min5:Inverted Row(plyo):two arm
min6:Inverted Row:right arm

Bodyweight Triceps Workout(Sore in 6 minutes)
min1 Push Up:21s
min2 Tricep Extension on platform
min3 Push Up:21s
min4 Tricep Extension on platform
min5 Push Up:21s
min6 Tricep Extension on platform

Chest Workout (SORE IN 6 MINUTES)
min1:Eccentric floor flys
min2:Upper chest pullovers
min3:Crush grip press
rest for 1min
min4:Upper chest pullovers
min5:Eccentric floor flys
min6:Twisting spidermans

Brutal Tricep Workout(Sore in 6 minutes)
EMOM:
min1 Incline dumbbell Extension 21s
min2 Tricep Kickback
min3 Tricep eccentric only
min4 Incline dumbbell Extension 21s
min5 Tricep Kickback
min6 Tricep eccentric only

Fast Brutal Leg Workout(Sore in 6 minutes)

Squat x 10rep
10sec hold last rep
Stiff Legged Deadift x 10rep
10sec hold last rep

Squat x 8rep
8sec hold last rep
Stiff Legged Deadift x 8rep
8sec hold last rep

Squat x 6rep
6sec hold last rep

Stiff Legged x 6rep
6sec hold last rep

Squat x 4rep
4sec hold last rep
Stiff Legged x 4rep
4sec hold last rep

Squat x 2rep
2sec hold last rep
Stiff Legged x 2rep
2sec hold last rep

Ripped Forearms Workout (SORE IN 6 MINUTES)
min1:wrist extension rolls(roll the bar back)
min2:dead arm hang
min3:wrist extension rolls(roll the bar forward)
min4:dumbbell farmer’s carry
min5:wrist rolls(30sec bw/30sec fw)
min6:dead arm hang

Trap Workout (SORE IN 6 MINUTES)
10 Shrugs
10sec hold
9 Shrugs
9sec hold
10 Plate Raise
8 Shrugs
8sec hold
10 Plate Raise
7 Shrugs
7sec hold
6 shrug
6sec hold
10 Plate Raise
5 Shrug
5sec hold
4 Shrug
4sec hold
3 Shrug
3sec hold
2 shrug
2sec hold
1 shrug
1sec hold
if finish early
do a static hold until 6mins

Bicep Workout(Sore in 6 minutes)
min1:40 lbs
min2:35 lbs
min3:30 lbs
min4:25 lbs
min5:20 lbs
min6:15 lbs

ABS Workout(Sore in 6 minutes)
Dragon Thursts(龍旗緩慢放下) 45s
Thread the needle(側棒式扭轉開合-左)45s
Plate Press Crunch(槓片負重推捲腹)45s
Cliffhanger Climbers(手前深Mountain Climber)30s
休息15s
Dragon Thursts(龍旗緩慢放下) 45s
Thread the needle(側棒式扭轉開合-右)45s
Plate Press Crunch(槓片負重推捲腹)45s
Cliffhanger Climbers(手前深Mountain Climber)30s

Written by

Machine Learning / Deep Learning / Python / Flutter cakeresume.com/yanwei-liu

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store