Visual Impact Workout Phase 3 Week Date: Day 1: Chest, Back, Abs No Exercise 1 Bench Press 2 Incline D/b Press 3 One Arm D/b Rows 4 Chin Ups 5 Planks 6 Renegade Rows 7 HIIT 8 Steady State Cardio
S1
S3
S4
S5
S6
Remarks 6x4 6x4 failure 6x4 6x5 3 sets of 2 minutes 5x4 60s walk/ 60s sprint
S2
S3
S4
S5
S6
Remarks 6x4 6x4 6x4 6x4 6x4 6x4 60s walk/ 60s sprint
S2
S3
S4
S5
S6
Remarks 6x4 6x4 failure 6x4 6x5 3 sets of 2 minutes 5x4 60s walk/ 60s sprint
S2
S3
S4
S5
S6
Remarks 6x4 6x4 6x4 6x4 6x4 6x4 60s walk/ 60s sprint
20min 30min
Date: Day 2: Chest, Shoulder, Triceps, Abs No Exercise S1 1 Military Press 2 Seated D/b Press 3 B/b Curls 4 Seated Alternate D/b Curls 5 Close Grip Bench Press 6 Dips 7 HIIT 20min 8 Steady State Cardio 30min
Date: Day 1: Chest, Back, Abs No Exercise 1 Bench Press 2 Incline D/b Press 3 One Arm D/b Rows 4 Chin Ups 5 Planks 6 Renegade Rows 7 HIIT 8 Steady State Cardio
S2
S1
20min 30min
Date: Day 2: Chest, Shoulder, Triceps, Abs No Exercise S1 1 Military Press 2 Seated D/b Press 3 B/b Curls 4 Seated Alternate D/b Curls 5 Close Grip Bench Press 6 Dips 7 HIIT 20min 8 Steady State Cardio 30min
Visual Impact Workout Phase 2 Week Date: Day 1: Leg, Back, Biceps, Forearms No Exercise S1 1 Deadlifts 2 Chin Ups 3 B/b Curls 4 Seated Alternate D/b Curls 5 Standing Wrist Curls 6 HIIT 15 min
Date: Day 2: Chest, Shoulder, Triceps, Abs No Exercise S1 1 Incline D/b Press 2 Flat D/b Flyes 3 Standing Military Press 4 Cable Lateral Raise 5 Close Grip Bench Press 6 Dips 7 Renegade Rows 8 Planks 9 HIIT 15min
Week Date: Day 1: Leg, Back, Biceps, Forearms No Exercise S1 1 Deadlifts 2 Chin Ups 3 B/b Curls 4 Seated Alternate D/b Curls 5 Standing Wrist Curls 6 HIIT 15 min
Date: Day 2: Chest, Shoulder, Triceps, Abs No Exercise S1 1 Incline D/b Press 2 Flat D/b Flyes 3 Standing Military Press 4 Cable Lateral Raise 5 Close Grip Bench Press 6 Dips 7 Renegade Rows 8 Planks 9 HIIT 15min
S2
S3
S4
S5
Remarks 5x5. reset btw reps 5x5 5x5 4x5 4x5 60s walk/ 30s sprint
S2
S3
S4
S5
Remarks 5x5 5x5 5x5 4x5 5x5 4x5 3x3. Hold at top of each rep 3 sets of 2 minutes 60s walk/ 30s sprint
S2
S3
S4
S5
Remarks 5x5. reset btw reps 5x5 5x5 4x5 4x5 60s walk/ 30s sprint
S2
S3
S4
S5
Remarks 5x5 5x5 5x5 4x5 5x5 4x5 3x3. Hold at top of each rep 3 sets of 2 minutes 60s walk/ 30s sprint
Visual Impact Workout Phase 1 Week Date: Day 1: Chest, Shoulders, Triceps No Exercise S1 1 B/b Bench Press 2 Flat D/b Flyes 3 Incline D/b Press 4 Standing Military Press 5 D/b Lateral Raise 6 Seated Shoulder Press 7 Lying Tricep Extension 8 Cable Pressdown 9 Close Grip Pushup 10 HIIT 15min
Date: Day 2: Legs, Calves, Abs No Exercise 1 Squats 2 Romanian Deadlifts 3 Standing Calve Raises 4 Seated Calve Raises 5 Hanging Leg Raises 6 Ab Wheel 7 HIIT
S1
S2
S3
S4
S5
Remarks Pyramid weights. Reps: 12, 10, 8, 6, 12-15 4 sets. Same weight 3-4 sets. Same weight Pyramid weights. Reps: 12, 10, 8, 6, 12-15 4 sets. Same weight 3-4 sets. Same weight Pyramid weights. Reps: 12, 10, 8, 6, 12-15 4 sets. Same weight 3-4 sets. Same weight 90 sec walk/30 sec sprint
S2
S3
S4
S5
Remarks Pyramid weights. Reps: 12, 10, 8, 6, 12-15 Pyramid weights. Reps: 12, 10, 8, 6, 12-15 Pyramid weights. Reps: 12, 10, 8, 6, 12-15 5 sets. Same weight 4 sets to failure 4 sets to failure 90 sec walk/30 sec sprint
S2
S3
S4
S5
Remarks 4-5 sets to failure Pyramid weights. Reps: 12, 10, 8, 6, 12-15 4 sets. Same weight Pyramid weights. Reps: 12, 10, 8, 6, 12-15 4 sets. Same weight 4 sets. Same weight 4 sets. Same weight 90 sec walk/30 sec sprint
15min
Date: Day 3: Back, Biceps, Forearms No Exercise S1 1 Chinups 2 Seated Cable Rows 3 Pullovers 4 B/b Curls 5 Seated Incline D/b Curls 6 Reverse B/b Curls 7 Wrist Curls 8 HIIT 15min
