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

Smith Machine Squat

Equipment

Sets

3

Reps

7

Rest

3 min

How to

Exercise 3 of 8

Leg Curl

Equipment

Sets

3

Reps

7

Rest

3 min

How to

Exercise 4 of 8

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

7

Rest

2 min

Play How to

Exercise 5 of 8

Barbell Biceps Curl

Equipment

Barbell

Sets

3

Reps

7

Rest

3 min

Play How to

Exercise 6 of 8

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

7

Rest

2 min

Play How to

*Use rope attachment.

Exercise 7 of 8

Reverse-Grip Pressdown

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

7

Rest

3 min

Play How to

Exercise 8 of 8

Bench Dip

Equipment

Bench

Sets

3

Reps

7

Rest

3 min

Play How to