One Tough Workout #2

Mar 07, 2011
One Tough Workout #2

One tough Workout #2. The 5 day 4 week Thriller Workout.

Once again we want to post #2 of our One tough Workout Series. This 5 day 4 week plan is designed to kick your A$$. With combining sports specific movements and power movements such as plyos, Olympic exercises and standard bodybuilding movements, overall your gonna get results. Don't waste any time as this program will take longer to finish especially the first week while getting used to the new regime.


VIDEO INTRO


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Day 1
Exercise Sets Reps Muscle Group
Step Ups Alternating Legs 1 30 Legs
Static Lunge With Band 1 12 Legs
Standing Squat With Band 1 25 Legs
SUPER-SET 0 0 TIPS
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 10 Legs
SUPER-SET 0 0 TIPS
Barbell Squat With Band 3 15 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
SUPER-SET 0 0 TIPS
Alternating Front Lunge with Band attached in Front 3 8 Legs
Seated On Bench Bar Lat Pulldowns Both Arms 3 10 Back
SUPER-SET 0 0 TIPS
Standing Overhead Cable Pulldowns Both Arms 3 8 Back
Standing Wide Grip High Rows With Band Both Arms 3 15 Back
Seated Cable Row 2 20 Back
SUPER-SET 0 0 TIPS
Standing Barbell Shrugs 2 20 Shoulders
Bent Over Cable Crunch 2 25 Abs
V-Ups With No Equipment 2 20 Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head 2 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Smith Machine Bench Press 3 10 Chest
Standing Mid Cable Flys Alternating Arms 3 10 Chest
Dumbbell Bench Press On Ball Both Arms 3 10 Chest
SUPER-SET 0 0 TIPS
Standing Chest Fly With Band One Arm 3 12 Chest
Jump Rope 1 30 Cardio
Close Grip Push Ups 3 20 Chest
SUPER-SET 0 0 TIPS
Standing High Cable Chest Press Alternating Arms 3 20 Chest
Standing Bicep Curl With Band Both Arms 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Bicep Curl Barbell With Band Both Arms 3 12 Arms
SUPER-SET 0 0 TIPS
Standing Cable Triceps Extension Both Arms 3 15 Arms
Standing Both Legs Preacher Curls One Arm 2 20 Arms
Dips 2 20 Chest
V-Ups With No Equipment 3 25 Abs
SUPER-SET 0 0 TIPS
Laying on Ball Abdominal Crunches Hands Straight Up With Band 3 20 Abs
Day 3
Exercise Sets Reps Muscle Group
SUPER-SET 0 0 TIPS
SMITH MACHINE SQUAT 3 8 Legs
Smith Machine Front Squat 3 8 Legs
SUPER-SET 0 0 TIPS
Barbell Walking Lunge 3 5 Legs
Dumbbell Side Lunge 3 5 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Both Legs 3 12 Legs
Barbell Straight Legged Deadlift 3 8 Legs
SUPER-SET 0 0 TIPS
Smith Machine Shoulder Press 3 12 Shoulders
Standing Shoulder Press With Band Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Side Raise With Band Alternating Arms 3 12 Shoulders
Standing Front Raise With Band Both Arms 3 12 Shoulders
Standing Upright Row With Band Both Arms 3 12 Shoulders
SUPER-SET 0 0 TIPS
V-Ups With No Equipment 3 20 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Smith Machine Incline Bench Press 3 8 Chest
Barbell Incline Bench Press On Bench With Band 3 20 Chest
SUPER-SET 0 0 TIPS
Standing High Cable Chest Press Both Arms 3 12 Chest
Standing Incline Chest Fly With Band One Arm 3 15 Chest
Standard Grip Pushups Feet On Ball 3 10 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms 4 8 Back
Seated On Bench Cable Lat Pulldowns One Arm 4 10 Back
SUPER-SET 0 0 TIPS
Seated On Ball Bicep Curl With Band Alternating Arms In Front 4 12 Arms
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 4 12 Arms
Laying On Ball Bar Tricep Extension Both Arms 3 15 Arms
Day 5
Exercise Sets Reps Muscle Group
Power Clean 3 3 Olympic Lifts
Dumbbell Hang Clean Push Press 3 5 Olympic Lifts
Jump Squat 3 8 Legs
Barbell Close Grip Bench Press with bands 3 10 Chest
Standing Mid Cable Flys Both Arms 3 12 Chest
SUPER-SET 0 0 TIPS
Standing High Cable Chest Press Both Arms 3 12 Chest
Laying on Ground Abdominal Crunches Hands by Head 3 30 Abs
Laying on Ball Abdominal Crunches Hands Straight Up 3 30 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Jump Rope 3 60 Cardio
Barbell Bench Press On Bench 3 8 Chest
SUPER-SET 0 0 TIPS
Dumbbell Incline Bench Press On Bench Both Arms 3 12 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 12 Chest
Standing Chest Fly With Band One Arm 3 10 Chest
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell With Band Both Arms 3 12 Arms
Close Grip Pushups Feet On Ball 3 10 Chest
Standing Cable Triceps Extension Both Arms 3 10 Arms
Standing Bicep Curl Barbell Both Arms 3 15 Arms
SUPER-SET 0 0 TIPS
Laying On Ball Abdominal Crunch With Cable 3 20 Abs
Bent Over Cable Crunch 3 25 Abs
Day 2
Exercise Sets Reps Muscle Group
Jump Rope 3 30 Cardio
Adductor Side Steps 3 20 Legs
Step Ups Alternating Legs 1 20 Legs
Barbell Squat 3 15 Legs
Barbell One Legged Squat Foot On Bench 3 6 Legs
Dumbbell Side Lunge 3 8 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Both Legs 3 10 Legs
Standing Calf Raise 3 30 Legs
Kneeling Lat Pulldowns With Band Both Arms 3 30 Back
Standing Wide Grip Low Rows With Band Both Arms 3 20 Back
Laying on Ball Dumbbell Prone Cobras 1 20 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Leg Lifts on Ground 3 10 Abs
Day 3
Exercise Sets Reps Muscle Group
SUPER-SET 0 0 TIPS
Seated On Ball Barbell Military Press With Band 3 12 Shoulders
Standing Side Raise With Band Alternating Arms 3 15 Shoulders
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Upright Row With Band 3 12 Shoulders
Standing Upright Rear Delt Raise With Band Both Arms 3 20 Shoulders
SUPER-SET 0 0 TIPS
Seated On Ball Bicep Curl With Band Both Arms Behind 3 25 Arms
Seated On Ball High Bicep Curls Both Arms 3 25 Arms
SUPER-SET 0 0 TIPS
Laying On Ball Dumbbell Triceps Extension Both Arms 3 15 Arms
Standing Kickbacks Alternating Arms With Band 3 30 Arms
SUPER-SET 0 0 TIPS
Prone Iso Abs On Ball 3 30 Abs
Laying on Ball Abdominal Crunches Hands Straight Up With Band 3 25 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 20 Chest
Barbell Incline Bench Press On Bench 3 6 Chest
Dumbbell Bench Press On Bench Both Arms 3 10 Chest
SUPER-SET 0 0 TIPS
Standing Mid Cable Flys Alternating Arms 3 15 Chest
Wide Grip Push Ups Feet On Ball 3 10 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bent Over Wide Grip Rows Alternating Arms 3 8 Back
Standing Dumbbell Shrugs 3 15 Shoulders
Standing Shrugs With Band 3 10 Shoulders
Standing Overhead Pulldowns With Band Both Arms 3 25 Back
SUPER-SET 0 0 TIPS
V-Ups With No Equipment 3 12 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 25 Abs
Day 5
Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Jump Rope 3 30 Cardio
Hang Clean 3 5 Olympic Lifts
Barbell Deadlift 3 5 Legs
Barbell Front Squat With Band 3 10 Legs
Barbell Front Lunge 3 5 Legs
Dumbbell Straight Legged Deadlift 3 8 Legs
SUPER-SET 0 0 TIPS
Standing Dumbbell Shoulder Press Alternating Arms 3 10 Shoulders
Seated On Ball Dumbbell Front Raise Both Arms 3 8 Shoulders
Standing Dumbbell Side Raise Alternating Arms With Band 3 12 Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms 3 5 Shoulders
SUPER-SET 0 0 TIPS
V-Ups With No Equipment 3 15 Abs
Russian Twists 3 25 Abs
Week 3
Day 1
Exercise Sets Reps Muscle Group
Barbell Squat With Band 3 8 Legs
SUPER-SET 0 0 TIPS
Barbell Sumo Squat 3 10 Legs
Step Ups Alternating Legs 1 20 Legs
Machine Leg Press Both Legs 3 6 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs
Standing Calf Raise 3 30 Legs
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench With Band 4 8 Chest
Dumbbell Bench Press On Bench Alternating Arms 4 10 Chest
SUPER-SET 0 0 TIPS
Standing Mid Cable Flys Alternating Arms 4 12 Chest
Standing Chest Press With Band One Arm 4 15 Chest
Laying On Ball Abdominal Crunch With Cable 3 20 Abs
Bent Over Cable Crunch 3 12 Abs
Day 2
Exercise Sets Reps Muscle Group
Seated On Ball Barbell Military Press 4 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders
Standing Dumbbell Upright Row Alternating Arms 3 10 Shoulders
Standing Dumbbell Front Raise Both Arms 3 10 Shoulders
Standing Dumbbell Rear Delt Raise One Arm 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Bicep Curl Barbell With Band Both Arms 3 12 Arms
Standing Both Legs Preacher Curls One Arm 3 15 Arms
Standing Cable Tricep Extension One Arm 3 20 Arms
Close Grip Push Ups 3 10 Chest
Standing Kickbacks Alternating Arms With Band 3 25 Arms
Laying on Ball Abdominal Crunches Feet on Wall 3 30 Abs
V-Ups With No Equipment 3 10 Abs
Day 3
Exercise Sets Reps Muscle Group
Jump Rope 3 30 Cardio
Barbell Incline Bench Press On Bench With Band 3 15 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 10 Chest
Laying on Bench Dumbbell Flys Both Arms 3 12 Chest
Standard Grip Pushups Feet On Ball 3 15 Chest
Seated On Bench Bar Lat Pulldowns Both Arms 3 12 Back
Standing Wide Grip Low Rows With Band Both Arms 3 20 Back
Seated On Ball Wide Grip High Rows With Band Both Arms 1 20 Back
V-Ups With No Equipment 3 20 Abs
Prone Iso Abs On Ball 3 20 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Front Squat 3 8 Legs
Hang Clean 3 3 Olympic Lifts
Barbell Straight Legged Deadlift 3 10 Legs
Adductor Side Steps 3 15 Legs
Laying On Ground Feet On Ball Leg Curl Both Legs 3 15 Legs
Seated On Ball Dumbbell Military Press Alternating Arms 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 3 10 Shoulders
Standing Dumbbell Front Raise Alternating Arms With Band 3 10 Shoulders
Standing Barbell Upright Row 3 10 Shoulders
Standing Calf Raise 3 30 Legs
V-Ups With No Equipment 3 15 Abs
Laying on Ball Abdominal Crunches Hands Straight Up With Band 3 20 Abs
Day 5
Exercise Sets Reps Muscle Group
Barbell Close Grip Bench Press with bands 4 15 Chest
Dumbbell Reverse-Grip Bench Press 3 12 Chest
SUPER-SET 0 0 TIPS
Standing Low Cable Flys Both Arms 3 15 Chest
Standing Bicep Curl Dumbbell Alternating Arms 3 12 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 12 Arms
Standing Bicep Curl With Band Both Arms 3 10 Arms
Standing Triceps Extension With Band Both Arms 3 15 Arms
Dips 4 15 Chest
Standing Both Legs Preacher Curls One Arm 4 15 Arms
Laying on Ball Abdominal Crunches Hands Straight Up With Band 3 30 Abs
Leg Lifts on Ball 3 10 Abs
Week 4
Day 1
Exercise Sets Reps Muscle Group
SUPER-SET 0 0 TIPS
Machine Leg Press Both Legs 1 30 Legs
Seated Machine Leg Extension Both Legs 1 30 Legs
Dumbbell Straight Legged Deadlift 1 20 Legs
Adductor Side Steps 1 20 Legs
Barbell Deadlift 4 4 Legs
Hang Clean 4 4 Olympic Lifts
Barbell Squat With Band 4 4 Legs
SUPER-SET 0 0 TIPS
Barbell One Legged Squat Foot On Bench 3 8 Legs
Jump Squat 3 6 Legs
SUPER-SET 0 0 TIPS
Reverse Hamstring Curl With Band 3 8 Legs
Jump Rope 3 30 Cardio
Standing Calf Raise 3 10 Legs
Seated On Bench Barbell Military Press With Band 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Shoulder Press Alternating Arms 3 6 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 3 8 Shoulders
Standing Dumbbell Front Raise Alternating Arms With Band 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Upright Row Both Arms 3 8 Shoulders
Standing Shrugs With Band 3 20 Shoulders
Dips 3 15 Chest
V-Ups With No Equipment 3 15 Abs
Leg Lifts on Ground 3 10 Abs
Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up with Band 3 15 Abs
END 0 0 TIPS
Day 2
Exercise Sets Reps Muscle Group
Jump Rope 3 30 Cardio
Standard Push Ups On Ground/Power Push Up 1 30 Chest
Barbell Bench Press On Bench With Band 3 15 Chest
Barbell Bench Press On Bench 4 4 Chest
SUPER-SET 0 0 TIPS
Standing Chest Fly With Band One Arm 3 15 Chest
Standing High Cable Flys Both Arms 3 10 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Ball Both Arms 3 12 Chest
Ball Push Ups Ball On Ground 3 12 Chest
END 0 0 TIPS
Standing High Bicep Curls One Arm 3 20 Arms
Seated On Ball Bicep Curl With Band Both Arms Behind 3 15 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Alternating Arms With Band 3 25 Arms
Standing Triceps Extension With Band Both Arms 3 15 Arms
SUPER-SET 0 0 TIPS
Standing Cable Triceps Extension Both Arms 4 12 Arms
Standing Bicep Curl Dumbbell Alternating Arms 4 12 Arms
Prone Iso Abs On Ball 3 20 Abs
Laying On Ball Abdominal Crunch With Cable 3 15 Abs
Bent Over Cable Crunch 3 25 Abs
Day 3
Exercise Sets Reps Muscle Group
Dot Drill (Front to Back) 5 5 Plyometrics
Jump Rope 3 30 Cardio
Box Jumps 3 15 Plyometrics
Barbell Bent Over Wide Grip Rows With Band Both Arms 4 6 Back
SUPER-SET 0 0 TIPS
Dumbbell Bent Over Close Grip Rows Alternating Arms 3 8 Back
Seated On Bench Bar Lat Pulldowns Both Arms 3 8 Back
SUPER-SET 0 0 TIPS
Seated Cable Row 3 10

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