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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PUSH / HIP HINGE

WARM UP (2-3 sets)
50 jumping jacks
20 pairs mountain climbers
DYNAMIC STRETCHING

CORE ACTIVATION (3-4 sets)
30s Plank
15 Crunches
10p Russian twist
10 Leg raises
REST: 45s

CIRCUIT TRAINING (3 sets)
Chest Press 12 reps
Push ups 10 reps
Chest Flyes 10 reps

CONDITIONING (3 sets)
DB Deadlift 12 reps
Wide push ups 10 reps
Frog thrust with weights 12 reps
Narrow push ups 10 reps
REST: 60s
COOLDOWN STRETCHING

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WORKOUT WALKTHROUGH
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WARM UP | STRETCHING
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THE GIVARS EFFECT PHASE 3
50 JUMPING JACKS
20p MOUNTAIN CLIMBERS
12p SHOULDER TAPS
2 - 3 Sets then do
DYNAMIC STRETCH
0%
CORE ACTIVATION
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THE GIVARS EFFECT PHASE 3
30s PLANK HOLD
15 AB CRUNCHES
10p RUSSIAN TWIST
2 - 3 Sets | REST: 30s
Progress
20%
MAIN WORKOUT A
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THE GIVARS EFFECT PHASE 3
15 DB CHEST PRESS
10 STRICT PUSH UPS
12 DB CHEST FLYES
3 - 4 Sets | REST: 45s
Progress
40%
MAIN WORKOUT B
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THE GIVARS EFFECT PHASE 3
12 DB DEADLIFTS
10 WIDE PUSH UPS
10 WEIGHTED HIP BRIDGE
10 NARROW PUSH UPS
3 - 4 Sets | REST: 45s
Progress
60%
COOLDOWN STRETCHING
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THE GIVARS EFFECT PHASE 3
"You can't out train a bad diet, and you can't outeat a sedentary lifestyle either!"
80%
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