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    30 Days of Training With Mind Pump: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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    ice_cold
    The document outlines a 30 day training program with exercises and videos for each day. It includes foundation workout days with 3 sets of 8-12 reps for each exercise, mobility days also with 3 sets of 8-12 reps, and goals to increase steps taken each week as part of the program.

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    30 Days of Training With Mind Pump: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    ice_cold
    861 views1 page
    The document outlines a 30 day training program with exercises and videos for each day. It includes foundation workout days with 3 sets of 8-12 reps for each exercise, mobility days also with 3 sets of 8-12 reps, and goals to increase steps taken each week as part of the program.

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    Mind Pump 30 Days

    Original Title

    30_Days_Calendar

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    The document outlines a 30 day training program with exercises and videos for each day. It includes foundation workout days with 3 sets of 8-12 reps for each exercise, mobility days also with 3 sets of 8-12 reps, and goals to increase steps taken each week as part of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    861 views1 page

    30 Days of Training With Mind Pump: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    ice_cold
    The document outlines a 30 day training program with exercises and videos for each day. It includes foundation workout days with 3 sets of 8-12 reps for each exercise, mobility days also with 3 sets of 8-12 reps, and goals to increase steps taken each week as part of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    30 DAYS OF TRAINING WITH MIND PUMP

    MONDAY TUESdAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
    • Bench Press • 90/90 Back Leg Up • Barbell Squat • Pigeon • Flat Bench Fly • Supine Scorpion • Bulgarian Split Stance
    • Pull-Up • Shoulder Dislocates • Barbell Hip Thrust • Thread the Needle • Straight Arm Pull-Down • Prone Cobra Squat
    • Overhead Press • Lizard with Rotation • Walking Lunges • High 5 • Laterals • Handcuff with Rotation • Romanian Deadlift
    • Calf Raise
    DAY 1 VIDEO DAY 2 VIDEO DAY 3 VIDEO DAY 4 VIDEO DAY 5 VIDEO DAY 6 VIDEO DAY 7 VIDEO
    DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
    • Bench Press • 90/90 Back Leg Up • Barbell Squat • Pigeon • Flat Bench Fly • Supine Scorpion • Bulgarian Split Stance
    • Pull-Up • Shoulder Dislocates • Barbell Hip Thrust • Thread the Needle • Straight Arm Pull-Down • Prone Cobra Squat
    • Overhead Press • Lizard with Rotation • Walking Lunges • High 5 • Laterals • Handcuff with Rotation • Romanian Deadlift
    • Renegade Row with • Combat Stretch • Transverse Step-Up • Ankle Wall Slide • Push-Up with Rotation • Active Plank • Calf Raise
    Pushup • No weight Turkish
    Get-Up
    DAY 8 VIDEO DAY 9 VIDEO DAY 10 VIDEO DAY 11 VIDEO DAY 12 VIDEO DAY 13 VIDEO DAY 14 VIDEO
    DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
    • Bench Press • 90/90 Back Leg Up • Barbell Squat • Pigeon • Flat Bench Fly • Supine Scorpion • Bulgarian Split Stance
    • Pull-Up • Shoulder Dislocates • Barbell Hip Thrust • Thread the Needle • Straight Arm Pull-Down • Prone Cobra Squat
    • Overhead Press • Lizard with Rotation • Walking Lunges • High 5 • Laterals • Handcuff with Rotation • Romanian Deadlift
    • Barbell Curl/Skull • Combat Stretch • Step-Up • Ankle Wall Slide • Hammer Curl + Tricep • Reverse Crunch • Sissy Squat
    Crusher Superset • Floor Wrist • Transverse Step-Up • Half Moon Extension Superset • Active Plank • Calf Raise
    • Renegade Row with Extension/Flexion • Push-Up with Rotation • Turkish Get-Up
    Pushup
    DAY 15 VIDEO DAY 16 VIDEO DAY 17 VIDEO DAY 18 VIDEO DAY 19 VIDEO DAY 20 VIDEO DAY 21 VIDEO
    DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
    • Bench Press • 90/90 Back Leg Up • Bulgarian Split Stance • Pigeon • Push-Up w/ Inverted • Supine Scorpion • Barbell Squat
    • Pull-Up • Shoulder Dislocates Squat • Thread the Needle Row Superset • Prone Cobra • Barbell Hip Thrust
    • Overhead Press • Lizard with Rotation • Romanian Deadlift • High 5 • Flat Bench Fly • Handcuff with Rotation • Walking Lunges
    • Reverse Fly • Combat Stretch • Single-Leg Toe • Ankle Wall Slide • Straight Arm Pull-Down • Reverse Crunch • Step-Up
    • Barbell Curl/Skull Crusher • Wall Circles Touch • Half Moon • Laterals • Active Plank • Transverse Step-Up
    Superset • Floor Wrist • Calf Raise • Sweeping 90/90 • Hammer Curl + Tricep • Active Side Plank • Tippy Toe Squat
    • Renegade Row with Extension/Flexion • Sissy Squat Extension Superset
    Pushup • Turkish Get-Up • Push-Up with Rotation
    DAY 22 VIDEO DAY 23 VIDEO DAY 24 VIDEO DAY 25 VIDEO DAY 26 VIDEO DAY 27 VIDEO DAY 28 VIDEO
    FOUNDATIONAL WORKOUT DAYS NEAT TARGET GOALS
    Each exercise 3 sets, 8-12 reps Week 1: 8-10,000 Steps
    Week 2: 10-12,000 Steps
    MOBILITY DAYS Week 3: 12-14,000 Steps
    Each exercise 3 sets, 8-12 reps Week 4: 14-16,000 + Steps

    ©2018 Mind Pump Media LLC All rights reserved.

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