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The smart workout log for strength training at the gym.

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Thursday Phase 4 (Weeks 1 & 2)

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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 39:35 Rollover intervals for more details.

Exercises:
  • Kneeling Get Ups
  • Hip Flexor Stretch
  • Reverse Crunch
  • Gentle Peddle
  • A1 Db Alt Split Stance Row
  • A2 Plank Reaches
  • Rest
  • B1 Db Bench Flys
  • B2 Db Curl & Press
  • C1 Db Bench Press
  • C2 Alt Db Bench Press
  • D1 Leg Raise & Db Press
  • D2 Oh Db Raise & 2xrussian Twist
  • E1 Db Reverse Lunge & Press
  • E2 Db Curl & Press
  • F1 Db 180 Squat Jump
  • F2 Bent Over Db Flys
  • D2 Oh Db Raise & 2x Russian Twist
  • Kneeling Get Ups 1:00
  • Rest 0:10
  • Kneeling Get Ups 1:00
  • Rest 0:10
  • Hip Flexor Stretch 0:30
  • Rest 0:10
  • Hip Flexor Stretch 0:30
  • Rest 0:10
  • Reverse Crunch 0:30
  • Rest 0:10
  • Reverse Crunch 0:30
  • Rest 0:15
  • Sprint 1 0:20
  • Gentle Peddle 0:40
  • Sprint 2 0:20
  • Gentle Peddle 0:40
  • Sprint 3 0:20
  • Gentle Peddle 0:40
  • Sprint 4 0:20
  • Gentle Peddle 0:40
  • Sprint 5 0:20
  • Gentle Peddle 0:40
  • Sprint 6 0:20
  • Gentle Peddle 0:40
  • Sprint 7 0:20
  • Gentle Peddle 0:40
  • Sprint 8 0:20
  • Gentle Peddle 0:40
  • Sprint 9 0:20
  • Rest 0:15
  • Gentle Peddle 0:40
  • Rest 0:15
  • A1 DB Alt Split Stance Row 0:20
  • A2 Plank Reaches 0:20
  • Rest 0:20
  • B1 DB Bench Flys 0:20
  • B2 DB Curl & Press 0:20
  • Rest 0:20
  • C1 DB Bench Press 0:20
  • C2 Alt DB Bench Press 0:20
  • Rest 0:20
  • D1 Leg Raise & DB Press 0:20
  • D2 OH DB Raise & 2xRussian Twist 0:20
  • Rest 0:20
  • E1 DB Reverse Lunge & Press 0:20
  • E2 DB Curl & Press 0:20
  • Rest 0:20
  • F1 DB 180 Squat Jump 0:20
  • F2 Bent Over DB Flys 0:20
  • Rest 0:15
  • A1 DB Alt Split Stance Row 0:20
  • A2 Plank Reaches 0:20
  • Rest 0:20
  • B1 DB Bench Flys 0:20
  • B2 DB Curl & Press 0:20
  • Rest 0:20
  • C1 DB Bench Press 0:20
  • C2 Alt DB Bench Press 0:20
  • Rest 0:20
  • D1 Leg Raise & DB Press 0:20
  • D2 OH DB Raise & 2x Russian Twist 0:20
  • Rest 0:20
  • E1 DB Reverse Lunge & Press 0:20
  • E2 DB Curl & Press 0:20
  • Rest 0:20
  • F1 DB 180 Squat Jump 0:20
  • F2 Bent Over DB Flys 0:20
  • Rest 0:15
  • Sprint 1 0:20
  • Gentle Peddle 0:40
  • Sprint 2 0:20
  • Gentle Peddle 0:40
  • Sprint 3 0:20
  • Gentle Peddle 0:40
  • Sprint 4 0:20
  • Gentle Peddle 0:40
  • Sprint 5 0:20
  • Gentle Peddle 0:40
  • Sprint 6 0:20
  • Gentle Peddle 0:40
  • Sprint 7 0:20
  • Rest 0:15
  • Gentle Peddle 0:40
  • Rest 0:15
  • A1 DB Alt Split Stance Row 0:20
  • A2 Plank Reaches 0:20
  • Rest 0:20
  • B1 DB Bench Flys 0:20
  • B2 DB Curl & Press 0:20
  • Rest 0:20
  • C1 DB Bench Press 0:20
  • C2 Alt DB Bench Press 0:20
  • Rest 0:20
  • D1 Leg Raise & DB Press 0:20
  • D2 OH DB Raise & 2x Russian Twist 0:20
  • Rest 0:20
  • E1 DB Reverse Lunge & Press 0:20
  • E2 DB Curl & Press 0:20
  • Rest 0:20
  • F1 DB 180 Squat Jump 0:20
  • F2 Bent Over DB Flys 0:20