10 Day Challenge – Gym Option

Gym Option 10 Day Challenge

Day 1

ExerciseSetsRepsRest
Barbell Back Squat31060-90 seconds
Barbell Incline Press31060-90 Seconds
Walking lunge210 each leg60-90 seconds
Dumbbell Fly310 each leg60-90 seconds
Dumbbell Squat21060-90 seconds
Overhead Barbell Press31060-90 seconds
Split Squat210 each leg60-90 seconds
Lateral Dumbbell Raise31060-90 seconds
Dips31030s
Standing calf Raise51060-90 seconds

Day 2

ExerciseSetsRepsRest
DeadLift31060-90 seconds
Wide Grip Pull Up31060-90 Seconds
Dumbbell RDL21060-90 seconds
Single Arm Dumbbell Row310 Each60-90 seconds
Rear Fly310 Each60-90 seconds
Upright Row360-90 seconds
Straight bar curl360-90 seconds
Hammer Curl30s
Standing calf raise60-90 seconds

Day 3

ExerciseSetsRepsRest
DeadLift31060-90 seconds
Wide Grip Pull Up31060-90 Seconds

Day 4

ExerciseSetsRepsRest
1aDeadLift31060-90 seconds
1bWide Grip Pull Up31060-90 Seconds
2aExerciseSetsRepsRest
2bDeadLift31060-90 seconds
3aWide Grip Pull Up31060-90 Seconds
3bExerciseSetsRepsRest
4aDeadLift31060-90 seconds
4bWide Grip Pull Up31060-90 Seconds
5aExerciseSetsRepsRest
5bDeadLift31060-90 seconds
6aWide Grip Pull Up31060-90 Seconds
6bExerciseSetsRepsRest

Day 5

ExerciseSetsRepsRest
Sprint510-15 Seconds1m
Fast jog 5 15m0

Day 6

ExerciseSetsRepsRest
Barbell Back Squat31260-90 seconds
Barbell Dead Lift31260-90 Seconds
Good Morning Dumbell31260-90 seconds
Step Up312 each60-90 seconds
Dumbbell Squat31260-90 seconds
Reverse lunge to HIGH KNEE31260-90 seconds
Glute Bridge310 each leg60-90 seconds
Walking Lunge420, 10, 10, Fail60-90 seconds
Standing calf Raise51260-90 seconds

Day 7

ExerciseSetsRepsRest
Walk or spin low Heart Rate30m

Day 8

ExerciseSetsRepsRest
Barbell Back Squat31060-90 seconds
Barbell Incline Press310 each leg60-90 Seconds
Walking Lunge31060-90 seconds
Dumbbell Fly31060-90 seconds
Dumbbell Squat31060-90 seconds
Overhead Barbeel Press31060-90 seconds
Split Squat310 each leg60-90 seconds
Lateral Raise31060-90 seconds
Skull Crusher310
Dips315, 12, fail
Standing calf Raise51260-90 seconds

Day 9

ExerciseSetsRepsRest
Hex Bar Deadlift31060-90 seconds
Wide grip Pullup31060-90 Seconds
Dumbbell RDL31060-90 seconds
Single Arm row310 each60-90 seconds
Rear Fly31060-90 seconds
Upright row31060-90 seconds
Straight bar curl31060-90 seconds
Hammer Curl420, 10, 10, Fail60-90 seconds
Standing calf Raise51060-90 seconds

Day 10

ExerciseSetsRepsRest
100 Jumping Jacks31260-90 seconds
100 Speed Bag31260-90 Seconds

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