Budokon – Flow & Flexibility

Super Set
Lateral Raise (15,12,8) 15,17.5,30
Arnold Press (15,12,8,8) 25,30,45,30
Progressive Set
Upright Row (15,12,8,8,12,15) 15,25,32.5,32.5,25,15/BAR
Super Set
Alt Front Raise (15,12,8) 15,17.5,27.5
Plate Twist-Twist (10,10,10) 15,15,15
Progessive Set
Reverse Fly (15,12,8,8,12,15) 15,17.5,22.5,22.5,17.5,15
Super Set
Superman Stretch (30sec) 10/10
Plank Twist-Twist (30sec) 30/30
Finisher
Slingshot 2×10/70KB

Progressive Set
Standing Curl (15,12,8,8,12,15) 17.5,22.5,35,35,22.5,17.5
Single Set
Tricep Extension (15,12,8,8) (2DB) 30,35,45,37.5
Force Set
Wide EZ Bar Curl (5×5) 25
Single Set
Skull Crusher EZ Bar (15,12,8,8) 20,25,35,25
Progressive Set
Hammer Curl (15,12,8,8,12,15) 22.5,27.5,40,40,30,22.5
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 22.5,27.5,40,40,27.5,22.5
Single Set
Weighted Crunch 1×15/70KB
Finisher
One Arm Swings 2×5/70KB
Swings 1×10/70KB

Super Set
Pull Over (15,12,8,8) 17.5,25,35,25/BAR
Pull Up (3×10) 10,10,10
Progressive Set
Rev Grip Row EZ Bar (15,12,8,8,12,15) 25,30,45,45,35,27.5
Force Set
One Arm Row (5×5) L/R 70KB
Single Set
Deadlift (15,12,8,8) 40,50,75,60/BAR
Super Set
Reverse Fly (15,12) 25/30
Plank Rotation (30sec/30sec) 25/30
Finisher
Snatch to Windmill 2×1/55KB

SC KB.02 Lower Body
Dbl KB Front Squat 9,9,9/55
Good Morning 9,9,9/55
Dbl KB One Leg Deadlift L/R 8,8,8/55
Single Box Pistols L/R 8,8,8/55
Dbl KB Rack Lunge L/R 6,6,6/55
Dbl KB Jump Squats 10,10,10/55
Dbl KB Swings 8,8,8/55

Super Set
Incline Fly (15,12,8) 30,40,50
Incline Press (15,12,8,8) 40,50,55,50
Force Set
Chest Press (5×5) 55
Progressive Set
Incline Press (15,12,8,8,12,15) 30,40,50,50,40,30/BAR
Combo Set
Close Grip to Fly (15,12,8) 27.5,32.5,45
Multi Set
Decline Push Ups 15,12,8
Cobra to Airplane 10
Russian Twist 15/70KB
Finisher
Get up to Windmill 2×1/55KB
Farmer’s Walk 2×1/55,55KB

RY.Advanced Yoga – Hip Opener

Super Set
Lateral Raise (15,12,8) 12.5+,15+,22.5
Arnold Press (15,12,8,8) 22.5+,27.5+,40,27.5
Progressive Set
Upright Row (15,12,8,8,12,15) 12.5,22.5,30,30,22.5,12.5/BAR
Super Set
Alt Front Raise (15,12,8) 12.5+,15+,25
Plate Twist-Twist (10,10,10) 12.5,12.5,12.5
Progessive Set
Reverse Fly (15,12,8,8,12,15) 15,17.5,22.5,22.5,17.5,15
Super Set
Superman Stretch (30sec) 10/10
Plank Twist-Twist (30sec) 30/30
Finisher
Slingshot 2×10/70KB

Progressive Set
Standing Curl (15,12,8,8,12,15) 15+,20+,35,35,22.5,17.5
Single Set
Tricep Extension (15,12,8,8) (2DB) 25+,30+,45,35
Force Set
Wide EZ Bar Curl (5×5) 20
Single Set
Skull Crusher EZ Bar (15,12,8,8) 17.5+,22.5,35,25
Progressive Set
Hammer Curl (15,12,8,8,12,15) 20,22.5,32.5,32.5,25,20
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 20,25,37.5,37.5,25,20
Single Set
Weighted Crunch 1×10/70KB
Finisher
Farmer’s Walk 2×2/70,35KB

NOTE: Changed Warm Up from 3×10 Swings & 2×10 Slingshots/55KB
to 2×10 Two Arm Swings & 4×5 Slingshots with 70KB
Super Set
Pull Over (15,12,8,8) 17.5,22.5,32.5,25/BAR
Pull Up (3×10) 10,10,9
Progressive Set
Rev Grip Row EZ Bar (15,12,8,8,12,15) 25,30,42.5,42.5,30,25
Force Set
One Arm Row (5×5) L/R 70KB
Single Set
Deadlift (15,12,8,8) 37.5,45,70,45/BAR
Super Set
Reverse Fly (15,12) 22.5/25
Plank Rotation (30sec/30sec) 22.5/25