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 |
