AWOHL Worksheets .pdf
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WORKSHEET
™
• CHEST & BACK
Warm-Up
Super Set
10 Reps
8 Reps
6 Reps
Drop Set – 6 Reps
DB Bench Twisting Press
W
W
W
W
Pullovers
W
W
W
W
Super Set
10 Reps
8 Reps
6 Reps
Drop Set – 6 Reps
Incline Press (1,1,2)
W
W
W
W
10 Reps
10 Reps
10 Reps
R: W
R: W
R: W
L: W
L: W
LW
L: W
L: W
L: W
Giant Set
10 Reps
8 Reps
Close Grip Press
W
W
20 Reps
15 Reps
R
R
One Arm Row (Upper)
One Arm Row (Middle)
One Arm Row (Lower)
Wide Push Ups
10 Reps
Wide Grip Pull Up
R
10 Reps
Narrow Grip Pull Up
R
10 Reps
Reverse Fly
R
Force Set
6 Reps
6 Reps
6 Reps
Close Grip Press
W
W
W
10 Reps
Chin Ups
R
10 Reps
Reverse Fly
W
Cool-Down
Equipment
• Bench (or Stability Ball)
• Chin-Up Bar (or Bands With Door Attachment)
• Weights
• Worksheet and Pen
• Water and Towel
© 2017 Beachbody, LLC. All rights reserved.
WORKSHEET
™
• LEGS
Warm-Up
Squat Sequence
10 Reps
8 Reps
6 Reps
Drop Set – 6 Reps
Down, Half Up, Down, Up
W
W
Squat/Lunge Matrix
Set 1
Set 2
W
W
W
Giant Set
10 Reps
10 Reps
8 Reps
8 Reps
Pistol Squat
L:W
R:W
L: W
R:W
L:W
R:W
L: W
R:W
L:W
R:W
L: W
R:W
10 Reps
8 Reps
6 Reps
Drop Set – 6 Reps
W
W
W
W
Set 1 – 30s
Set 2 – 30s
W
W
Sq step, Rv lunge, Sq step,
Fr lunge, Calf rs
Bulgarian Squat
Front Lunge
Giant Set
Goblet Sumo Squat Slow
W
W
Set 3
Set 3 – 30s
Drop Set – 30s
Sumo Squat Quick
R
R
W
10 Reps
8 Reps
6 Reps
W
W
W
Set 1 – 30s
Set 2 – 30s
R
R
R
W
R
V Stiff Leg
Set 3 – 1 min
Calf Raises
R
Cool-Down
Equipment
• Bench (or Stability Ball)
• Weights
• Worksheet and Pen
• Water and Towel
© 2017 Beachbody, LLC. All rights reserved.
WORKSHEET
™
• SHOULDERS & ARMS
Warm-Up
Giant Set
20 Reps
Lateral Raise
W
Front Raise
W
V Raise
W
Reverse V Raise
W
Progressive Set
1 rep up to 6 Reps
Hammer Curl to Rotating
Press (1,1,2)
W
Super Set
10 Reps
8 Reps
Incline V Curl
W
W
W
Half Circle
W
W
W
"18" Bicep Curls
6 Normal Reps
Lower Half
W
W
W
Upper Half
W
W
W
Full Range
W
W
W
Super Set
6 Reps
Skull Crusher
W
6 Reps
6 Wider Reps
6 Wider Reps
6 Reps
W
15 Reps
12 Reps
Rear Fly
W
W
Super Set
30s
30s
Left Arm Kickbacks
W
R
W
R
Right Arm Kickbacks
W
R
W
R
Tricep Push Ups
R
R
Cool-Down
Equipment
• Bench (or Stability Ball)
• Weights
• Worksheet and Pen
• Water and Towel
© 2017 Beachbody, LLC. All rights reserved.
WORKSHEET
™
• TOTAL BODY
Warm-Up
Up The Ladder: 1-4 reps building, 5-8 reps & Counts
Deadlift – Medium Weight
W
Front Row – Medium Weight
W
Decline Push Up
W
Lateral Raise – Light Weight
W
The Combo – Light Weight
W
Down The Ladder: 8 – 1 reps declining
Deadlift – Medium Weight
W
Front Row – Medium Weight
W
Decline Push Up
W
Lateral Raise – Light Weight
W
The Combo – Light Weight
W
Deadlift – Medium Weight
W
Cool-Down
Equipment
• Bench (or Stability Ball)
• Weights
• Worksheet and Pen
• Water and Towel
© 2017 Beachbody, LLC. All rights reserved.
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