Log in to see all users, gyms, and other content
  1. Tiny profile Scipio
    Yoga for Flexibility - Workout
    Length: 20 minutes
    Equipment: None
    Workout:

    Upward dog
    Downward dog
    Revolved chair
    Forward bend
    Camel pose
    One-leg seated forward
    Triangle pose
    Pigeon pose
    Tree pose
    Warrior one
    Reverse plank
    Seated forward bend

    | 1 | | 0
  2. Tiny profile Scipio
    S3 Pull - Workout
    Body Parts: Upper Body
    Length: 30 minutes
    Equipment: Barbell, Dumbells
    Workout:

    - DBx2 row 4x10, 60sec rest
    - Lat Pulldown 4x12, 60
    - Tricep Pulldown 4x8, 60
    - Bicep curls 4x8, 60
    - DB Pullover 3x20, 45
    - Chinup 3xmax, 30
    - Abs 5x15, 60

    s3
    | 0 | | 0
  3. Tiny profile Scipio
    S3 Legs - Workout
    Body Parts: Legs
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    - Back Squat 5x6, 90sec rest
    - Leg Press 4x15, 60
    - Leg Extension 3x15, 60
    - Leg Curl 3x15, 60
    - Calf Raise 4x12, 30
    - Jumping Lunge 6x6, 60

    s3
    | 0 | | 0
  4. Tiny profile Scipio
    S3 Push - Workout
    Body Parts: Upper Body
    Length: 30 minutes
    Equipment: Barbell, Dumbells
    Workout:

    - Bench Press 5x3, 90sec rest
    - DB Bench Press 4x10, 60
    - Incline Flye 3x20, 45
    - Overhead Press 4x8, 60
    - DB Lateral Raise 4x10,45
    - DB Front Raise 3x12, 45
    - Pushups, 6x12, 60

    s3
    | 0 | | 0
  5. Tiny profile Scipio
    S3 Info - Workout
    Body Parts: Full body
    Workout:

    The training method is designed for those who have minimal time Opens a New Window. to train. For that reason, each workout focuses on compound movements for higher sets and lower reps (a classic method to accumulate heavier tonnage), followed by familiar bodybuilding isolation moves. To help you burn more calories and increase your muscles’ time under tension (a key for growth), Smitley added intensity techniques like dropsets, supersets, and eccentric reps. “Expect to get more work done in less time and an insane, shirt-splitting pump,” he says.

    As for the split, there are two upper-body days, divided into push- and pull-based movements, and a lower-body day. Two of the days o er a conditioning component to elevate the heart rate and help with fat burning when your glycogen levels are already depleted at the end of the workout. This also eliminates the need for additional cardio during the rest of the week. Ideally, you’ll take a day of rest between each training session. Smitley recommends a Monday/Wednesday/Friday training split. It’s only three days of work, but don’t think this means it’ll be a breeze. “At the end of each workout,” Smitley says, “you should feel like you got in an amazing training session.”

    s3
    | 0 | | 0
  6. Tiny profile Scipio
    Hatch 12-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    Back squat
    1*5 60%
    1*5 70%
    1*5 75%
    1*5 75%

    front sqt
    1*5 65%
    1*5 70%
    1*5 75%

    | 0 | | 0
  7. Tiny profile Scipio
    Hatch 11-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*3 70%
    1*2 80%
    1*2 90%
    1*1 95%
    1*1 103%

    front sqt
    1*5 60%
    1*5 70%
    1*5 75%
    1*5 75%

    | 0 | | 0
  8. Tiny profile Scipio
    Hatch 10-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*5 65%
    1*5 70%
    1*5 75%

    front sqt
    1*5 60%
    1*5 65%
    1*5 70%
    1*5 70%

    | 0 | | 0
  9. Tiny profile Scipio
    Hatch 9-2 - Workout
    Body Parts: Quads
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 65%
    3*5 75%

    front sqt
    4*5 65%

    | 1 | | 0
  10. Tiny profile Scipio
    Hatch 9-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*3 70%
    1*2 80%
    1*2 90%
    1*1 95%
    front sqt
    1*5 65%
    1*4 75%
    1*4 80%
    1*4 85%

    | 1 | | 0
  11. Tiny profile Scipio
    07 Jun 2017 - Workout
    Body Parts: Cardio
    Length: 45 minutes
    Equipment: Wallball, jumprope
    Workout:

    For time:
    1 mile Run
    150 Double Unders
    75 Sit ups
    50 Wallball Clusters (20/14)
    75 Sit ups
    150 Double Unders
    1 mile Run

    | 0 | | 0
  12. Tiny profile Scipio
    Hatch 8-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    2*5 65%
    3*5 70%

    front sqt
    4*5 60%

    | 0 | | 0
  13. Tiny profile Scipio
    Triple 3 - Workout
    Body Parts: Legs, cardio
    Length: 45 minutes
    Equipment: Erg, Jump rope
    Workout:

    For time:
    3000 meter row
    300 double unders
    3 mile run

    333, wod
    | 1 | | 0
  14. Tiny profile Scipio
    Hatch 8-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 65%
    1*5 70%
    1*5 75%
    1*5 80%
    front sqt
    1*5 60%
    1*5 65%
    1*5 65%
    1*5 65%

    | 0 | | 0
  15. Tiny profile Scipio
    Hatch 7-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*4 70%
    1*4 75%
    1*4 80%
    1*4 85%
    front sqt
    1*5 60%
    1*5 65%
    1*5 70%
    1*5 70%

    | 0 | | 0