Gym Option 10 Day Challenge
Day 1
Exercise | Sets | Reps | Rest |
Barbell Back Squat | 3 | 10 | 60-90 seconds |
Barbell Incline Press | 3 | 10 | 60-90 Seconds |
Walking lunge | 2 | 10 each leg | 60-90 seconds |
Dumbbell Fly | 3 | 10 each leg | 60-90 seconds |
Dumbbell Squat | 2 | 10 | 60-90 seconds |
Overhead Barbell Press | 3 | 10 | 60-90 seconds |
Split Squat | 2 | 10 each leg | 60-90 seconds |
Lateral Dumbbell Raise | 3 | 10 | 60-90 seconds |
Dips | 3 | 10 | 30s |
Standing calf Raise | 5 | 10 | 60-90 seconds |
Day 2
Exercise | Sets | Reps | Rest |
DeadLift | 3 | 10 | 60-90 seconds |
Wide Grip Pull Up | 3 | 10 | 60-90 Seconds |
Dumbbell RDL | 2 | 10 | 60-90 seconds |
Single Arm Dumbbell Row | 3 | 10 Each | 60-90 seconds |
Rear Fly | 3 | 10 Each | 60-90 seconds |
Upright Row | 3 | 60-90 seconds | |
Straight bar curl | 3 | 60-90 seconds | |
Hammer Curl | 30s | ||
Standing calf raise | 60-90 seconds | ||
Day 3
Exercise | Sets | Reps | Rest |
DeadLift | 3 | 10 | 60-90 seconds |
Wide Grip Pull Up | 3 | 10 | 60-90 Seconds |
Day 4
Exercise | Sets | Reps | Rest | |
1a | DeadLift | 3 | 10 | 60-90 seconds |
1b | Wide Grip Pull Up | 3 | 10 | 60-90 Seconds |
2a | Exercise | Sets | Reps | Rest |
2b | DeadLift | 3 | 10 | 60-90 seconds |
3a | Wide Grip Pull Up | 3 | 10 | 60-90 Seconds |
3b | Exercise | Sets | Reps | Rest |
4a | DeadLift | 3 | 10 | 60-90 seconds |
4b | Wide Grip Pull Up | 3 | 10 | 60-90 Seconds |
5a | Exercise | Sets | Reps | Rest |
5b | DeadLift | 3 | 10 | 60-90 seconds |
6a | Wide Grip Pull Up | 3 | 10 | 60-90 Seconds |
6b | Exercise | Sets | Reps | Rest |
Day 5
Exercise | Sets | Reps | Rest |
Sprint | 5 | 10-15 Seconds | 1m |
Fast jog 5 | 1 | 5m | 0 |
Day 6
Exercise | Sets | Reps | Rest |
Barbell Back Squat | 3 | 12 | 60-90 seconds |
Barbell Dead Lift | 3 | 12 | 60-90 Seconds |
Good Morning Dumbell | 3 | 12 | 60-90 seconds |
Step Up | 3 | 12 each | 60-90 seconds |
Dumbbell Squat | 3 | 12 | 60-90 seconds |
Reverse lunge to HIGH KNEE | 3 | 12 | 60-90 seconds |
Glute Bridge | 3 | 10 each leg | 60-90 seconds |
Walking Lunge | 4 | 20, 10, 10, Fail | 60-90 seconds |
Standing calf Raise | 5 | 12 | 60-90 seconds |
Day 7
Exercise | Sets | Reps | Rest |
Walk or spin low Heart Rate | 30m | ||
Day 8
Exercise | Sets | Reps | Rest |
Barbell Back Squat | 3 | 10 | 60-90 seconds |
Barbell Incline Press | 3 | 10 each leg | 60-90 Seconds |
Walking Lunge | 3 | 10 | 60-90 seconds |
Dumbbell Fly | 3 | 10 | 60-90 seconds |
Dumbbell Squat | 3 | 10 | 60-90 seconds |
Overhead Barbeel Press | 3 | 10 | 60-90 seconds |
Split Squat | 3 | 10 each leg | 60-90 seconds |
Lateral Raise | 3 | 10 | 60-90 seconds |
Skull Crusher | 3 | 10 | |
Dips | 3 | 15, 12, fail | |
Standing calf Raise | 5 | 12 | 60-90 seconds |
Day 9
Exercise | Sets | Reps | Rest |
Hex Bar Deadlift | 3 | 10 | 60-90 seconds |
Wide grip Pullup | 3 | 10 | 60-90 Seconds |
Dumbbell RDL | 3 | 10 | 60-90 seconds |
Single Arm row | 3 | 10 each | 60-90 seconds |
Rear Fly | 3 | 10 | 60-90 seconds |
Upright row | 3 | 10 | 60-90 seconds |
Straight bar curl | 3 | 10 | 60-90 seconds |
Hammer Curl | 4 | 20, 10, 10, Fail | 60-90 seconds |
Standing calf Raise | 5 | 10 | 60-90 seconds |
Day 10
Exercise | Sets | Reps | Rest |
100 Jumping Jacks | 3 | 12 | 60-90 seconds |
100 Speed Bag | 3 | 12 | 60-90 Seconds |