Week 1 (5 Days): 5x5 Full-Blown
- Reverse-Grip Dumbell Press (5:50)
- Incline Dumbell Row (5:50)
- Squat (5:140)
- Dumbbell Shoulder Press (5:40)
- Dumbell Shrug (5:65)
- Seated Calf Raise (5:90)
- Dumbell Overhead Extensions (5:55)
- Dumbell Curl (5:30)
- Dumbell Wrist Curl (5:27.5)
- Ab Machine (5:130)
I was super sore the first 3 days, but got better and faster towards day 5.
I found a good weight on day 1 for each exercise, then kept the weight the same for the week. Each day, the goal is to complete the workout faster than the last.
Day 1, took me over 2 over hours to complete. By day 5, I completed the workout in 1hr 1min.
The first 3 days, I finished the workout with 20 minutes on the treadmill after eating post workout supplements (incline = 9.5, speed = 2.5)
I worked out in the morning on an empty stomach (except a scoop of protein and preworkout).
I eat another scoop of protein immedately after working out along with post workout and fast carbs (14 pixie stix).
I started the workout a little before this challenge began.