Weight Training Demo

Click on each button below to see instructional videos and descriptions on how to perform each exercise. Use the BACK ARROW on your device to return to the program.

Day 1

For fat loss, perform a cardio exercise for 30 - 60 seconds in between each superset. Make your selections using the Cardio Menu button. For muscle building, do not do the cardio exercises.

Superset 4 sets - 12 - 15 reps

Barbell Bent Over Row

Barbell Bench Press

Superset 4 sets - 12 - 15 reps

Wide Grip Pulldown

Dumbbell Seated Overhead Press

Superset 2 sets - 12 - 15 reps

Dumbbell Incline Fly

Dumbbell Incline Lateral Raise

Superset 2 sets - 12 - 15 reps

Cable Decline Fly

Cable Lateral Raise

Superset 4 sets - 12 - 15 reps

Barbell Behind Back Shrug

Superset 4 sets - 12 - 15 reps

Standing Calf Raise

Seated Toe Raise

Day 2

Perform a cardio exercise for 30 - 60 seconds in between each superset. Make your selections using the Cardio Menu button

Superset 4 sets - 12 - 15 reps

Hanging Knee Raise

Superset 4 sets - 12 - 15 reps

Barbell Romanian Deadlift

Superset 4 sets - 12 - 15 reps

Lying Leg Curls

3 Sets - To Failure

Crossover Crunch

Superset 4 sets - 12 - 15 reps

Cable Rope Pushdown

Superset 3 sets - 12 - 15 reps

Lying Cable Overhead Extension (Low Pulley)

Cable Overhead Curl

Superset 3 sets - 12 - 15 reps

Barbell Wrist Curl

Barbell Reverse Wrist Curl

Day 3

Perform a cardio exercise for 30 - 60 seconds in between each superset. Make your selections using the Cardio Menu button

Superset 4 sets - 12 - 15 reps

Barbell Reverse Grip Bench Press

Reverse Grip Bent Over Row

Superset 2 sets - 12 - 15 reps

Dumbbell Decline Fly

Dumbbell Lateral Raise

Superset 2 sets - 12 - 15 reps

Dumbbell Upright Row

Dumbbell Pullover

Superset 4 sets - 12 - 15 reps

Reverse Grip Pulldown

Superset 4 sets - 12 - 15 reps

Cable Behind Back Shrug

Superset 4 sets - 12 - 15 reps

Seated Calf Raise

Seated Toe Raise

Day 4

Perform a cardio exercise for 30 - 60 seconds in between each superset. Make your selections using the Cardio Menu button

Superset 4 sets - 12 - 15 reps

Ab Crunch Machine

Barbell Deadlift

Superset 4 sets - 12 - 15 reps

Dumbbell Sumo Squat

Superset 4 sets - 12 - 15 reps

Seated Leg Curl

3 Sets - To Failure

Oblique Cable Crunch

Superset 4 sets - 12 - 15 reps

Lying Cable Curl

Lying Cable Extension

Superset 3 sets - 12 - 15 reps

Dumbbell Incline Curl

Superset 3 sets - 12 - 15 reps

Dumbbell Wrist Curl

Dumbbell Reverse Wrist Curl

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Power HIIT Demo