-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
1/11
1 2 1 2 1 2
Order
1A Static Lunge 15 45
1B Incline DumbellBench Press
12 45
2A Hip Extension 15 45
2B Seated Row to Neck 15 45
3 Prone Cobra 60s -
1A Dumbell Step-up 15 45
1BNeutral-Grip
Shoulder Press15 45
2A Goblet Squat 15 45
2B Dumbell Pullover 15 45
3 Plank 60s -
1 2 1 2 1 2
Order
1A Static Lunge 15 45
1BIncline Dumbell
Bench Press12 45
2A Hip Extension 15 45
2B Seated Row to Neck 15 45
3 Prone Cobra 60s -
1A Dumbell Step-up 15 45
1BNeutral-Grip
Shoulder Press15 45
2A Goblet Squat 15 45
2B Dumbell Pullover 15 45
3 Plank 60s -
TNT Workout(Get Back in Shape)
Weight - Week 1
Mon Wed Fri Reps Rest
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 2
Mon Wed
Exercise (Workout B)
Exercise (Workout A)
Fri
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
2/11
1 2 3 1 2 3 1 2 3
Order
1A Static Lunge 15 45
1B Incline DumbellBench Press
12 45
2A Hip Extension 15 45
2B Seated Row to Neck 15 45
3 Prone Cobra 60s -
1A Dumbell Step-up 15 45
1BNeutral-Grip
Shoulder Press15 45
2A Goblet Squat 15 45
2B Dumbell Pullover 15 45
3 Plank 60s -
1 2 3 1 2 3 1 2 3
Order
1A Static Lunge 15 30
1BIncline Dumbell
Bench Press12 30
2A Hip Extension 15 30
2B Seated Row to Neck 15 30
3 Prone Cobra 60s -
1A Dumbell Step-up 15 30
1BNeutral-Grip
Shoulder Press15 30
2A Goblet Squat 15 30
2B Dumbell Pullover 15 30
3 Plank 60s -
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 3
Mon Wed Fri
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 4
Mon Wed Fri
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout A)
Exercise (Workout B)
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
3/11
1 2 3 1 2 3 1 2 3
Order
1AWide Grip Seated
Row12 45
1B Romanian Deadlift 10 45
2A Dumbell Push Press 10 45
2BKneeling Overhand
Grip Lat Pulldown10 45
3 Side Bridge 60s 60
1A Dumbell Lunge 10 45
1B Scaption & Shrug 10 45
2A Swiss Ball HipExtension and Le
10 45
2B Dumbell Bench Press 10 45
3 Swiss Ball Jackknife 10-15 60
1 2 3 1 2 3 1 2 3
Order
1AWide Grip Seated
Row12 30
1B Romanian Deadlift 10 30
2A Dumbell Push Press 10 30
2BKneeling Overhand
Grip Lat Pulldown10 30
3 Side Bridge 60s 60
1A Dumbell Lunge 10 30
1B Scaption & Shrug 10 30
2ASwiss Ball Hip
Extension and Le10 30
2B Dumbell Bench Press 10 30
3 Swiss Ball Jackknife 10-15 60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 6
Mon Wed Fri
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 5
Mon Wed Fri
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
4/11
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
5/11
1 2 3 4 1 2 3 4 1 2 3 4
Order
1 Front Squat 6 90
2A 3-Point Dumbell Row 6 60
2BIncline Dumbell
Bench Press6 60
3Chinup (or Negative
Chinup)6 90
1Ipsilateral Back
Lunge (Sh Press)12 60
2A Leg Lowering Drill 12 45
2BIncline Lower Trap
Raise12 45
3A Pushup and Row 10 45
3B Hip-Thigh Extension 12 45
1 2 3 4 1 2 3 4 1 2 3 4
Order
1A Front Squat 6 90
1B 3-Point Dumbell Row 6 60
2AIncline Dumbell
Bench Press6 60
2BChinup (or Negative
Chinup)6 90
1
Ipsilateral Back
Lun e Sh Press 12 60
2A Leg Lowering Drill 12 45
2BIncline Lower Trap
Raise12 45
3A Pushup and Row 10 45
3B Hip-Thigh Extension 12 45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 10
Mon Wed Fri
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 9
Mon Wed Fri
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
6/11
1 2 3 4 1 2 3 4 1 2 3 4
Order
1 Front Squat 6 90
2A 3-Point Dumbell Row 6 45
2BIncline Dumbell
Bench Press6 45
3Chinup (or Negative
Chinup)6 90
1Ipsilateral Back
Lunge (Sh Press)12 60
2A Leg Lowering Drill 12 30
2BIncline Lower Trap
Raise12 30
3A Pushup and Row 10 30
3B Hip-Thigh Extension 12 30
1 2 3 4 1 2 3 4 1 2 3 4
Order
1A Front Squat 6 90
1B 3-Point Dumbell Row 6 45
2AIncline Dumbell
Bench Press6 45
2BChinup (or Negative
Chinup)6 90
1
Ipsilateral Back
Lun e Sh Press 12 60
2A Leg Lowering Drill 12 30
2BIncline Lower Trap
Raise12 30
3A Pushup and Row 10 30
3B Hip-Thigh Extension 12 30
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 11
Mon Wed Fri
Exercise (Workout A)
Exercise (Workout B)
TNT Workout(Get Back in Shape)
Reps Rest
Weight - Week 12
Mon Wed Fri
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
7/11
1 2 3 1 2 3 1 2 3 1 2 3
Order
1 Bulgarian Split Squat 8 90
2A Barbell Bent-OverRow
8 60
2B Dumbell Bench Press 8 60
3A Plank 60s 60
3BPullup (or Lat
Pulldown)8 60
1A Goblet Squat 20 30
1B V-Grip Seated Row 20 30
2A Hip Extension 20 30
2B Pushup 20 30
3A Lat Pulldown 20 30
3BNeutral-Grip
Shoulder Press20 30
4 Sqiss-Ball Jackknife 15-20 45
1A Walking Lunge 12 45
1B Inverted Row 12 45
2ASwiss-Ball Hip Ext
and Leg Curl12 45
2B Dumbell Bench Press 12 45
3AKneeling Reverse
Cable Woodchop12 45
3BPullup (or Lat
Pulldown)12 45
Exercise (Workout C - Friday)
Exercise (Workout A - Monday)
Exercise (Workout B - Wednesday)
TNT Workout(Advanced)
Reps Rest
Weight
Week 1 Week 2 Week 3 Week 4
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup
Plus, Thoracic Rotation, Fire Hydrant, Groiners
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
8/11
1 2 3 4 1 2 3 4
Order
1 Wide-Grip Deadlift 5 90
2A Incline DumbellBench Press
5 60
2B Seated Row 5 60
3A Chinup 5 60
3BIncline Reverse
Crunch5 60
1 Contralateral Stepup 15 60
2AIncline Dumbell
Bench Press15 30
2B Seated Row 15 30
3AKneel Underhand
Grip Lat Pulldown15 30
3B Leg Lowering Drill 15 30
1 Wide-Grip Deadlift 10 75
2AIncline Dumbell
Bench Press10 45
2B Seated Row 10 45
3A Chinup 10 45
3B Scapation and Shrug 10 45
Week 5 Week 6
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout C - Friday)
Exercise (Workout A - Monday)
Exercise (Workout B - Wednesday)
TNT Workout(Advanced)
Reps Rest
Weight
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
9/11
1 2 3 4 5 1 2 3 4 5
Order
1 Wide-Grip Deadlift 5 90
2A Incline DumbellBench Press
5 60
2B Seated Row 5 60
3A Chinup 5 60
3BIncline Reverse
Crunch5 60
1 Contralateral Stepup 15 60
2AIncline Dumbell
Bench Press15 30
2B Seated Row 15 30
3AKneel Underhand
Grip Lat Pulldown15 30
3B Leg Lowering Drill 15 30
1 Wide-Grip Deadlift 10 75
2AIncline Dumbell
Bench Press10 45
2B Seated Row 10 45
3A Chinup 10 45
3B Scapation and Shrug 10 45
Exercise (Workout A - Monday)
Exercise (Workout B - Wednesday)
TNT Workout(Advanced)
Reps Rest
Weight
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout C - Friday)
Week 7 Week 8
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
10/11
1 2 3 4 5 1 2 3 4 5
Order
1 Barbell Squat 3 90
2A Barbell Bent-OverRow
3 60
2B Dumbell Bench Press 3 60
3A Good Morning 3 60
3B Pullup 3 60
1 Thrusters 12 45
2ABarbell Bent-Over
Row12 30
2B Dumbell Bench Press 12 30
3A Back Extension 12 30
3B Swiss Ball Jackknife 12 30
1 Barbell Squat 8 60
2ABarbell Bent-Over
Row8 45
2B Dumbell Bench Press 8 45
3A Good Morning 8 45
3B Chinup 8 45
4Kneeling Reverse
Cable Woodcho8 60
Week 9 Week 10
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout C - Friday)
Exercise (Workout A - Monday)
Exercise (Workout B - Wednesday)
TNT Workout(Advanced)
Reps Rest
Weight
-
8/19/2019 Men's Health TNT Diet The Explosive New Plan to Blast
Fat, Build Muscle ..pdf
11/11
1 2 3 4 5 1 2 3 4 5
Order
1 Barbell Squat 3 90
2A Barbell Bent-OverRow
3 60
2B Dumbell Bench Press 3 60
3A Good Morning 3 60
3B Pullup 3 60
1 Thrusters 12 45
2ABarbell Bent-Over
Row12 30
2B Dumbell Bench Press 12 30
3A Back Extension 12 30
3B Swiss Ball Jackknife 12 30
1 Barbell Squat 8 60
2ABarbell Bent-Over
Row8 45
2B Dumbell Bench Press 8 45
3A Good Morning 8 45
3B Chinup 8 45
4Kneeling Reverse
Cable Woodcho8 60
Exercise (Workout A - Monday)
Exercise (Workout B - Wednesday)
TNT Workout(Advanced)
Reps Rest
Weight
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight
Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
Exercise (Workout C - Friday)
Week 11 Week 12
