Genius Training Programming

Sep 20 - Sep 26

MONDAY

“One Straight Line”

Warm-up

  • 100 Calories on Eliptical

Workout

Rep Scheme: 50-30-10​

  • Machine Leg Extentions

  • Machine Leg Curls

  • Machine Leg Press

  • Machine Chest Press

  • Jumping Jacks

 

Finisher 

10:00 Treadmil Incline Walk (Up 1 Degree Every 1:00)

WEDNESDAY

“Machine War”

Warm-up

  • 100 Elliptical Calories

Strength 

8 Rounds​
  • Bicep Curls
  • Tricep Dips
  • Overhead Press
  • Side/Front Raise
  • Bent Over Row
  • Pull-Downs

Finisher
  • 4:00 Stairmaster Level 4

 

FRIDAY

“Fight Night'ish”

Warm-up

  • 100 Calories on Elliptical

Strength

​3 Rounds

  • 10 Cable Rows

  • 10 Cable Chest Fly

  • 10 Cable Face-Pulls

  • 10 Cable Straight-Arm Pull-Downs

  • 10 Standing Crunches

Workout

10 x 1:30 Rounds​

  • BOXING​ DRILLS

    • 10 Machine Pull-downs​​​

Finisher

  • 100 Calories on Ellptical