Speed Up, Slow Down Workout Program

Exercise 1 of 8

Plyometric Jump Squat

Equipment

Sets

3

Reps

7

Rest

2 min

How to

*Use bodyweight.

Exercise 2 of 8

Leg Press

Equipment

Sets

3

Reps

7

Rest

3 min

Exercise 3 of 8

Leg Curl

Equipment

Sets

3

Reps

7

Rest

3 min

How to

Exercise 4 of 8

Standing Calf Raise

Equipment

Box

Sets

3

Reps

7

Rest

2 min

Play How to

Exercise 5 of 8

Machine Biceps Curl

Equipment

Sets

3

Reps

7

Rest

3 min

Exercise 6 of 8

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

7

Rest

2 min

Play How to

*Set pulley in high position.

Exercise 7 of 8

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

7

Rest

3 min

Play How to

Exercise 8 of 8

Weighted Dip

Equipment

Ankle Weights, Dip Station

Sets

3

Reps

7

Rest

3 min

Play How to