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PHASE 1 4-DAY

Timer Duration: 36:00 Rollover intervals for more details.

Exercises:
  • Incline Barbell Bench Press
  • Incline Dumbbell Bench Press
  • Flat Dumbbell Bench Press
  • Close-grip
  • Standing Calf Raise
  • Seated Calf Raise
  • Warmup 2:00
  • INCLINE BARBELL BENCH PRESS 0:40
  • Rest 1:00
  • INCLINE BARBELL BENCH PRESS 0:40
  • Rest 1:00
  • INCLINE BARBELL BENCH PRESS 0:40
  • Rest 2:00
  • INCLINE DUMBBELL BENCH PRESS 0:40
  • Rest 1:00
  • INCLINE DUMBBELL BENCH PRESS 0:40
  • Rest 1:00
  • INCLINE DUMBBELL BENCH PRESS 0:40
  • Rest 2:00
  • FLAT DUMBBELL BENCH PRESS 0:40
  • Rest 1:00
  • FLAT DUMBBELL BENCH PRESS 0:40
  • Rest 1:00
  • FLAT DUMBBELL BENCH PRESS 0:40
  • Rest 2:00
  • CLOSE-GRIP 0:40
  • Rest 1:00
  • CLOSE-GRIP 0:40
  • Rest 1:00
  • CLOSE-GRIP 0:40
  • Rest 2:00
  • STANDING CALF RAISE 0:40
  • Rest 1:00
  • STANDING CALF RAISE 0:40
  • Rest 1:00
  • STANDING CALF RAISE 0:40
  • Rest 2:00
  • SEATED CALF RAISE 0:40
  • Rest 1:00
  • SEATED CALF RAISE 0:40
  • Rest 1:00
  • SEATED CALF RAISE 0:40

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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