Rhapsody of Fire – Aeons of Raging Darkness
Jumping rope music (metal)
- Stratovarius – Black diamond
- Stratovarius – Will the sun rise?
- Alga – Leviathan
5 min no equipment Cardio
For each exercise:
- Perform for 40sec
- Rest for 20sec
Exercises:
- In place jogging
- Walking high knees
- Vertical jump
- Invisible jump rope
- Jumping jack
Full body Workout – after break
Warm up
- 5 min jumping rope
Workout:
- Barbell squat
- 3 x 15 warm up
- 4 x 10
- T-bar row
- 1 x 12 warm up
- 4 x 10
- Super set [resistance band]:
- 4 x 15 bicep curls
- 4 x 15 tricel pushes
- Pull apart [resistance band]:
- 4 x 15
- Push ups
- 1 x 12 warm up
- 4 x 10
- Barbell Military presses
- 1 x 10 warm up
- 4 x 8-10
- Bicycle
- 4 x 20
15 min aerobic after workout
Brutal HIIT
Warm up (3min)
- Leg swings (30 sec each leg)
- 30 sec: Knee up rotation (knee to elbow)
- 30 sec: Air squat with toe touch kick
- 30 sec: line jumps
- 60 sec: jumping jacks
Workout
4 exercises, descending intervals: 60 50 40 30 20 10 with 20 second break
- 60 sec: flutter kick squats
- 60 sec: high knees
- 60 sec: burpees
- 60 sec: jumping jacks
- 20 sec rest
Repeat for intervals: 50 sec, 40 sec, 30 sec, 20 sec, 10 sec
ABS progress
Bodyweight full body
- 30s juming jacks
- 10s break
- 30s wall sit
- 10s break
- 30s push-ups
- 10s break
- 30s crunches
- 10s break
- 30s step onto chair
- 10s break
- 30s squats
- 10s break
- 30s tricep chair dips
- 10s break
- 30s plank
- 10s break
- 30s high-knees
- 10s rest
- 30s lunges
- 10s rest 30s pushup + rotation 30s side plank
Ref:
https://www.youtube.com/watch?v=ECxYJcnvyMw&feature=emb_logo
Pull up progress
Level 1
| Sets | Reps | Rest | Exercises | Goal for next level |
| 3 | 8 | 2 | Bent Over Dumbbell Rows | 3 x 8 x 10kg |
Level 2
| Sets | Reps | Rest | Exercises | Goal for next level |
| 3 | 8 | 2 | Inverted rows | 3 x 8 x body weight |
Level 3
| Sets | Reps | Rest | Exercises | Goal for next level |
| 3 | 8 | 2 | Assisted pull ups | 3 x 8 |
Level 4
| Sets | Reps | Rest | Exercises | Goal for next level |
| 3 | 8 | 2 | Negative pull ups | 3 x 8 x body weight |
Level 5
| Sets | Reps | Rest | Exercises | Goal for next level |
| 3 | 8 | 2 | Pull ups | 3 x 8 x body weight |
Advanced progression:
Progress with:
- Wide Grip Pull-Ups
- Side to Side Pull-Ups
- Ring Pull-Ups
- Towel Pull-Ups
- L-Sit Pull-ups
- Clapping Pull-Up
- One-Arm Pull-Ups
References:
Arms workout
| Exercise | Sets | Reps | |
| 1a | Close grip bench press | 6-10 | |
| 1b | Barbell curl | 12-15 | |
| 2a | Dumbbell Hammer Curl | 12-15 | |
| 2b | Dumbbell Skullcrusher | 12-15 | |
| 3a | Cable Preacher Curl | 7/7/7 | |
| 3b | Tricep Cable Pushdown | 7/7/7 |
Reference:
https://www.menshealth.com/uk/workouts/a29993380/huge-arms-workout/
Arms Program
The plan contains two two-week blocks. The first has four sessions a week:
- chest and back
- legs and abs
- biceps and triceps
- shoulders and arms
The second has four sessions a week:
- chest and back
- legs and shoulders
- chest and triceps
- back and biceps.
In the first week of block 1 you’ll do four sets of ten reps for moves 1 and 2, then three sets of 12 reps for moves 3 to 6. In the second week of the block the moves are the same but you’ll do one additional set of ten reps of moves 1 and 2, and four sets of 12 reps for the remaining moves.
In block 2 the session structure and exercise you’ll do will change so you keep your body growing bigger and stronger. There are still six moves in each workout and they’re to be done as straight sets, and it’s important you stick to the sets, reps, tempo and rest periods detailed.
Block 1 (two weeks A/B)
Monday Workout: Chest And Back
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Bench press | 4/5 | 10 | 2010 | 60sec |
| 2 Bent-over row | 4/5 | 10 | 2011 | 60sec |
| 3 Incline dumbbell flye | 3/4 | 10/12 | 2010 | 60sec |
| 4 Lat pull-down | 3/4 | 10/12 | 2011 | 60sec |
| 5 One-arm cable press | 3/4 | 10/12 each | 2011 | 30sec |
| 6 Dumbbell pull-over | 3/4 | 10/12 | 2010 | 60sec |
Wednesday Workout: Legs And Abs
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Back squat | 4/5 | 10 | 2010 | 60sec |
| 2 Romanian deadlift | 4/5 | 10 | 2010 | 60sec |
| 3 Leg extension | 3/4 | 10/12 | 2011 | 60sec |
| 4 Hamstring curl | 3/4 | 10/12 | 2011 | 60sec |
| 5 Crunch | 3/4 | 10/12 | 2011 | 60sec |
| 6 Plank | 3/4 | 45sec | N/A | 60sec |
Friday Workout: Biceps And Triceps
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Underhand lat pull-down | 4/5 | 10 | 2011 | 60sec |
| 2 Triceps dip | 4/5 | 6-10 | 2010 | 60sec |
| 3 Dumbbell biceps curl | 3/4 | 10/12 | 2011 | 60sec |
| 4 Dumbbell triceps ext | 3/4 | 10/12 each | 2010 | 60sec |
| 5 Cable hammer curl | 3/4 | 10/12 | 2011 | 60sec |
| 6 Cable triceps press | 3/4 | 10/12 | 2011 | 60sec |
Saturday Workout: Shoulders And Arms
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Overhead press | 4/5 | 10 | 2010 | 60sec |
| 2 Chin-up | 4/5 | 10 | 2011 | 60sec |
| 3 EZ-bar upright row | 3/4 | 10/12 | 2011 | 60sec |
| 4 Incline dumbbell curl | 3/4 | 10/12 | 2011 | 60sec |
| 5 Dumbbell lateral raise | 3/4 | 10/12 | 2011 | 60sec |
| 6 Cable triceps press | 3/4 | 10/12 | 2011 | 60sec |
Block 2
Monday Workout: Chest And Back
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Incline bench press | 4/5 | 10 | 3010 | 60sec |
| 2 Wide lat pull-down | 4/5 | 10 | 3011 | 60sec |
| 3 Dumbbell bench press | 3/4 | 12 | 3010 | 60sec |
| 4 Seated row | 3/4 | 12 | 3011 | 60sec |
| 5 One-arm cable press | 3/4 | 12 each side | 3011 | 60sec |
| 6 Straight-arm pull-down | 3/4 | 12 | 3011 | 60sec |
Wednesday Workout: Legs And Shoulders
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Barbell back squat | 4/5 | 10 | 3010 | 60sec |
| 2 Overhead press | 4/5 | 10 | 3010 | 60sec |
| 3 Leg extension | 3/4 | 12 | 3011 | 60sec |
| 4 Dumbbell lateral raise | 3/4 | 12 | 3011 | 60sec |
| 5 Hamstring curl | 3/4 | 12 | 3011 | 60sec |
| 6 EZ-bar upright row | 3/4 | 12 | 3011 | 60sec |
Friday Workout: Chest And Triceps
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Bench press | 4/5 | 10 | 3010 | 60sec |
| 2 Incline dumbbell flye | 4/5 | 10 | 3011 | 60sec |
| 3 Triceps dip | 3/4 | 8-12 | 3010 | 60sec |
| 4 Dumbbell bench press | 3/4 | 12 | 3010 | 60sec |
| 5 Cable triceps press-down | 3/4 | 12 | 3011 | 60sec |
| 6 Press-up | 3/4 | 12-15 | 3010 | 60sec |
Saturday Workout: Back And Biceps
| Exercise | Sets | Reps | Tempo | Rest |
| 1 Chin-up | 4/5 | 6-10 | 3011 | 60sec |
| 2 Lat pull-down | 4/5 | 10 | 3011 | 60sec |
| 3 Prone dumbbell row | 3/4 | 12 | 3011 | 60sec |
| 4 Prone dumbbell flye | 3/4 | 12 | 3011 | 60sec |
| 5 Dumbbell biceps curl | 3/4 | 12 | 3011 | 60sec |
| 6 Dumbbell hammer curl | 3/4 | 12 | 3011 | 60sec |
Reference:
WorkoutIQ 