TABATA WEIGHT BLAST WORKOUTS
1 WEEK5 DAYs51 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read my Tabata Weight Blast article in my Training section of the site that you understand how to perform the sets, reps, and rest of these Tabata-style weight workouts.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 8 | 20 sec. |
| Incline Bench Press V·05 | 8 | 20 sec. |
| Dumbbell Flye V·11 | 8 | 20 sec. |
| High-Pulley Cable Crossover V·02 | 8 | 20 sec. |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Push-Up V·10 | 8 | 20 sec. |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Dumbbell Walking Lunge V·07 | 8 | 20 sec. |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 8 | 20 sec. |
| Deadlift V·03 | 8 | 20 sec. |
| Leg Extension V·04 | 8 | 20 sec. |
| Lying Leg Curl V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Dumbbell Walking Lunge V·07 | 8 | 20 sec. |
| Dead Landmines V·01 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Shoulder Press V·19 | 8 | 20 sec. |
| Smith Machine Upright Row V·17 | 8 | 20 sec. |
| Dumbbell Lateral Raise V·45 | 8 | 20 sec. |
| Lying Cable Rear Delt Raise V·03 | 8 | 20 sec. |
| Barbell Shrug V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 8 | 20 sec. |
| Medicine Ball Overhead Throw V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Medicine Ball Slam V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 8 | 20 sec. |
| Wide-Grip Lat Pulldown V·30 | 8 | 20 sec. |
| Seated Cable Row V·59 | 8 | 20 sec. |
| Straight-Arm Pulldown V·04 | 8 | 20 sec. |
| Crossover Crunch V·01 | 8 | 20 sec. |
| Push-Up V·10 | 8 | 20 sec. |
| Dead-Curl-Press V·01 | 8 | 20 sec. |
| Heavy Bag Work V·01 | 8 | 20 sec. |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 72 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Lying Triceps Extension V·06 | 8 | 20 sec. |
| Triceps Pressdown V·10 | 8 | 20 sec. |
| Overhead Cable Triceps Extension (low pulley) V·15 | 8 | 20 sec. |
| Barbell Curl V·06 | 8 | 20 sec. |
| Incline Dumbbell Curl V·05 | 8 | 20 sec. |
| Hammer Curl V·03 | 8 | 20 sec. |
| Barbell Wrist Curl V·01 | 8 | 20 sec. |
| Barbell Reverse Wrist Curl V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| Dumbbell Walking Lunge V·07 | 8 | 20 sec. |
| Dead Landmines V·01 | 8 | 20 sec. |
| Band Roundhouse Elbow V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 96 | — |