Workout Sixteen, Thirty-Two & Forty-Eight

Please copy and paste this into your notes and utilize this template to keep track of YPB electronically if you choose to forgo printing out the long version of the workout, 
Below is workout one that will be completed during all three phase, also labeled workout 32 & 48. Having this all in one spot will help you when you go back to record and can see what you need to do to beat YPB from the previous phase, 

Workout 16, 32, 48

Workout 16

1. Warm up: 

2. .25 run- Speed: Elevation: Time:

3. Squats- Weight: Reps:

4. .25 run- Speed: Elevation: Time:

5. Row- Weight: Reps:

6. Chest Press- Weight: Reps:

7. .25 run- Speed: Elevation: Time:

8. Shoulder Press- Weight: Reps:

9. Tricep Kickbacks- Weight: Reps:

10. Bicep Curls- Weight: Reps:

11. .25 run- Speed: Elevation: Time:

12. Sit-ups/crunches- reps:

Workout 32

1. Warm up: 

2. .25 run- Speed: Elevation: Time:

3. Squats- Weight: Reps:

4. .25 run- Speed: Elevation: Time:

5. Row- Weight: Reps:

6. Chest Press- Weight: Reps:

7. .25 run- Speed: Elevation: Time:

8. Shoulder Press- Weight: Reps:

9. Tricep Kickbacks- Weight: Reps:

10. Bicep Curls- Weight: Reps:

11. .25 run- Speed: Elevation: Time:

12. Sit-ups/crunches- reps:

Workout 48

1. Warm up: 

2. .25 run- Speed: Elevation: Time:

3. Squats- Weight: Reps:

4. .25 run- Speed: Elevation: Time:

5. Row- Weight: Reps:

6. Chest Press- Weight: Reps:

7. .25 run- Speed: Elevation: Time:

8. Shoulder Press- Weight: Reps:

9. Tricep Kickbacks- Weight: Reps:

10. Bicep Curls- Weight: Reps:

11. .25 run- Speed: Elevation: Time:

12. Sit-ups/crunches- reps:

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