SHOULDERS- OTT
DB military press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB lateral raise
Set 1: 20
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
DB alternating front raise * (2 reps ea arm before alternating)
Set 1: 20 total reps ea arm
Set 2: 16 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Machine shoulder press *(Face the seat)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
EZ Bar front raises
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Bent over DB rear flies
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Shoulder series
Repeat each exercise back to back without rest
Barbell front raise/Wide grip barbell upright row/Barbell behind the neck presses
10-15 reps each for 4 sets total
60-90 sec rest in between tri sets
SHOUDLERS 2- OTT
60-90 sec rest in between sets
Standing DB shoulder press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB Front raise (both arms together)
Set 1: 20
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Single arm DB side lateral raise
Set 1: 20 total reps ea arm
Set 2: 16 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
DB side laterals (together)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Incline bench DB alternating front raise** (face down on bench, thumbs up)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Machine Reverse Fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB Upright rows
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
SHOUDLERS 3- OTT
60-90 sec rest in between sets
DB Shoulder press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
EZ Bar front raise (palms up)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
DB seated Arnold press
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
DB side lateral raises (together)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB bent over rear delt fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Single arm cable fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope face pulls
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Back – OTT
Wide grip pull downs
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Close grip V bar pulldowns
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Seated cable row
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Bent over DB row (both arms same time)
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Back extensions
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
Back 2- OTT
Wide grip pull downs
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Seated cable row (close grip)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Bent over barbell row
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Reverse grip pull down
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Back extensions
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between set
Back 3 – OTT
Machine lat pull down (close grip keep elbows tucked infront)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Single arm DB row
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 8ea
60-90 sec rest in between sets
DB bent over row (both arms same time)
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Straight leg deadlifts
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 10
60-90 sec rest in between sets
Back extensions
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
Biceps – OTT
Straight bar curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB alternating hammer curls (palms facing inwards)
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
Machine single arm preacher curl
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
Set 4: 10ea
60-90 sec rest in between sets
Cable curl (cambered bar)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
DB Curls (palms facing forward, both same time)
*complete as many full reps as possible then finish the 15 reps with partials.
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Triceps – OTT
Cable straight bar pushdown
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope pushdowns (palms facing inwards)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope overhead extensions
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
EZ Bar skullcrushers
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Dips
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Biceps 2- OTT
EZ Bar curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB alternating curls (palms facing inwards)
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
EZ Bar spider curls (face down on incline bench)
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Cable rope hammer curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Reverse grip EZ Bar curl
*go light enough to keep perfect form, don’t let front felt take over
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Triceps 2 – OTT
Cable rope pushdown
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Underhand grip straight bar pushdowns
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Single arm cable pushdowns
(no handle, grab the cable with thumb and index finger)
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
Set 4: 12ea
60-90 sec rest in between sets
DB overhead extension
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Behind the back dips on a bench,
(elevate feet for higher difficulty)
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
Biceps 3 – OTT
Machine single arm preacher curl
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
DB hammer curl
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
Cable curl
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
DB incline Curl (palms face up, both arms same time)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope hammer curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Legs 1 – OTT
Calf machine
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25
60-90 sec rest in between sets
Leg press
Set 1: 20
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Smith machine close stance Squats
Set 1: 20
Set 2: 15
Set 3: 15
60-90 sec rest in between sets
Smith machine lunges (all reps on 1 leg before switching)
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
60-90 sec rest in between sets
Hamstring curls
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Leg extensions
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Legs 2- OTT
Calf machine
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25
60-90 sec rest in between sets
Leg extensions
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Smith machine squats
Set 1: 20
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Single leg leg press
Set 1: 15ea
Set 2: 15ea
Set 3: 15ea
60-90 sec rest in between sets
Hamstring curls
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Barbell walking lunges
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
60-90 sec rest in between sets
Legs 3- OTT
Calf cachine
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25
60-90 sec rest in between sets
Leg press
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Close stance leg press
Set 1: 20
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Single leg extensions
Set 1: 15ea
Set 2: 15ea
Set 3: 15ea
60-90 sec rest in between sets
Hamstring curls
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
DB straight leg deadlifts
Set 1: 20ea
Set 2: 20ea
Set 3: 20ea
60-90 sec rest in between sets
Chest 1- OTT
DB incline press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB incline fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
DB incline close grip press
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Standing cable fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 12
60-90 sec rest in between sets
Smith machine flat (grip shoulder width)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Chest 4- OTT
Hammer strength incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable incline fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Cable chest press
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Dips (lean forward to target chest)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Chest 2- OTT
Smith machine incline press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Standing cable fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Standing cable press
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Seated machine chest fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 12
60-90 sec rest in between sets
DB flat bench*** (superset with 15 pushups after each set)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Chest 5- OTT
DB incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB close grip incline (palms facing inwards)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
DB incline fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Cable chest press
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Pec deck machine
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Chest 3 – OTT
DB incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB incline fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Smith machine incline
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 08
60-90 sec rest in between sets
Cable chest fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Pushups
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
SHOULDERS- OTT
DB military press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB lateral raise
Set 1: 20
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
DB alternating front raise * (2 reps ea arm before alternating)
Set 1: 20 total reps ea arm
Set 2: 16 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Machine shoulder press *(Face the seat)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
EZ Bar front raises
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Bent over DB rear flies
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Shoulder series
Repeat each exercise back to back without rest
Barbell front raise/Wide grip barbell upright row/Barbell behind the neck presses
10-15 reps each for 4 sets total
60-90 sec rest in between tri sets
SHOUDLERS 2- OTT
60-90 sec rest in between sets
Standing DB shoulder press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB Front raise (both arms together)
Set 1: 20
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Single arm DB side lateral raise
Set 1: 20 total reps ea arm
Set 2: 16 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
DB side laterals (together)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Incline bench DB alternating front raise** (face down on bench, thumbs up)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Machine Reverse Fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB Upright rows
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
SHOUDLERS 3- OTT
60-90 sec rest in between sets
DB Shoulder press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
EZ Bar front raise (palms up)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
DB seated Arnold press
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
DB side lateral raises (together)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB bent over rear delt fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Single arm cable fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope face pulls
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Back – OTT
Wide grip pull downs
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Close grip V bar pulldowns
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Seated cable row
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Bent over DB row (both arms same time)
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Back extensions
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
Back 2- OTT
Wide grip pull downs
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Seated cable row (close grip)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Bent over barbell row
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Reverse grip pull down
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Back extensions
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between set
Back 3 – OTT
Machine lat pull down (close grip keep elbows tucked infront)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Single arm DB row
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 8ea
60-90 sec rest in between sets
DB bent over row (both arms same time)
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Straight leg deadlifts
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 10
60-90 sec rest in between sets
Back extensions
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
Biceps – OTT
Straight bar curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB alternating hammer curls (palms facing inwards)
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
Machine single arm preacher curl
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
Set 4: 10ea
60-90 sec rest in between sets
Cable curl (cambered bar)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
DB Curls (palms facing forward, both same time)
*complete as many full reps as possible then finish the 15 reps with partials.
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Triceps – OTT
Cable straight bar pushdown
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope pushdowns (palms facing inwards)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope overhead extensions
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
EZ Bar skullcrushers
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Dips
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Biceps 2- OTT
EZ Bar curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB alternating curls (palms facing inwards)
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
EZ Bar spider curls (face down on incline bench)
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Cable rope hammer curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Reverse grip EZ Bar curl
*go light enough to keep perfect form, don’t let front felt take over
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Triceps 2 – OTT
Cable rope pushdown
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Underhand grip straight bar pushdowns
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Single arm cable pushdowns
(no handle, grab the cable with thumb and index finger)
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
Set 4: 12ea
60-90 sec rest in between sets
DB overhead extension
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Behind the back dips on a bench,
(elevate feet for higher difficulty)
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
Biceps 3 – OTT
Machine single arm preacher curl
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
DB hammer curl
Set 1: 15ea
Set 2: 12ea
Set 3: 10ea
Set 4: 10ea
60-90 sec rest in between sets
Cable curl
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
DB incline Curl (palms face up, both arms same time)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable rope hammer curl
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Legs 1 – OTT
Calf machine
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25
60-90 sec rest in between sets
Leg press
Set 1: 20
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Smith machine close stance Squats
Set 1: 20
Set 2: 15
Set 3: 15
60-90 sec rest in between sets
Smith machine lunges (all reps on 1 leg before switching)
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
60-90 sec rest in between sets
Hamstring curls
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Leg extensions
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Legs 2- OTT
Calf machine
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25
60-90 sec rest in between sets
Leg extensions
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Smith machine squats
Set 1: 20
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Single leg leg press
Set 1: 15ea
Set 2: 15ea
Set 3: 15ea
60-90 sec rest in between sets
Hamstring curls
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Barbell walking lunges
Set 1: 15ea
Set 2: 15ea
Set 3: 12ea
60-90 sec rest in between sets
Legs 3- OTT
Calf cachine
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25
60-90 sec rest in between sets
Leg press
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Close stance leg press
Set 1: 20
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Single leg extensions
Set 1: 15ea
Set 2: 15ea
Set 3: 15ea
60-90 sec rest in between sets
Hamstring curls
Set 1: 20
Set 2: 20
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
DB straight leg deadlifts
Set 1: 20ea
Set 2: 20ea
Set 3: 20ea
60-90 sec rest in between sets
Chest 1- OTT
DB incline press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB incline fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
DB incline close grip press
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Standing cable fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 12
60-90 sec rest in between sets
Smith machine flat (grip shoulder width)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Chest 4- OTT
Hammer strength incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Cable incline fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Cable chest press
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Dips (lean forward to target chest)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Chest 2- OTT
Smith machine incline press
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Standing cable fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Standing cable press
Set 1: 15 total reps ea arm
Set 2: 15 total reps ea arm
Set 3: 12 total reps ea arm
Set 4: 08 total reps ea arm
60-90 sec rest in between sets
Seated machine chest fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 12
60-90 sec rest in between sets
DB flat bench*** (superset with 15 pushups after each set)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
Chest 5- OTT
DB incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB close grip incline (palms facing inwards)
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
DB incline fly
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 10
60-90 sec rest in between sets
Cable chest press
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Pec deck machine
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
60-90 sec rest in between sets
Chest 3 – OTT
DB incline
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 08
60-90 sec rest in between sets
DB incline fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 8
60-90 sec rest in between sets
Smith machine incline
Set 1: 15
Set 2: 15
Set 3: 12
Set 4: 08
60-90 sec rest in between sets
Cable chest fly
Set 1: 15
Set 2: 12
Set 3: 10
Set 4: 10
60-90 sec rest in between sets
Pushups
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
60-90 sec rest in between sets
PUSH DAY
DB SHOULDER PRESS
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB INCLINE
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB LATERAL FLY SUPERSET W/ MACHINE CHEST FLY
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
set 4: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
BARBELL CLOSE GRIP BENCH SUPERSET W/ DB BARBELL FRONT RAISE
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
set 4: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
TRICEP PUSHDOWN SUPERSET W/ PUSHUPS
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: Failure
*rest 30-45 seconds in betweens sets
PULL DAY
LAT PULL DOWN
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
BARBELL BENT OVER ROW
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
CLOSE-GRIP LAT PULL DOWN SUPERSET W/ DB HAMMER CURL
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB SINGLE ARM BENT OVER ROW SUPERSET W/ E-Z Bar Curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
Machine Rear Delt Fly Superset w/ Machine Preacher Curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
LEG DAY
LEG EXTENSION SUPERSET W/ LEG PRESS
set 1: 20 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
set 4: 15 reps of ea
set 5: 20 reps of ea
*rest 60-90 seconds in between sets
LYING HAMSTRING CURL SUPERSET WITH SMITH MACHINE LUNGES
Set 1: 20 curls, 15 lunges ea leg
set 2: 15 curls, 15 lunges ea leg
set 3: 12 curls, 15 lunges ea leg
set 4: 10 curls, 15 lunges ea leg
*rest 60-90 seconds in between sets
SINGLE LEG LEG PRESS SUPERSET WITH DB STRAIGHT LEG DEAD LIFTS
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: 12 reps of ea
set 4: 10 reps of ea
*rest 60-90 seconds in between sets
CALF MACHINE SUPERSET WITH BODYWEIGHT CALF RAISES
set 1: 20 reps weighted, 25 reps bodyweight
set 2: 20 reps weighted, 25 reps bodyweight
set 3: 20 reps weighted, 25 reps bodyweight
set 4: 20 reps weighted, 25 reps bodyweight
set 5: 20 reps weighted, 25 reps bodyweigh
PUSH DAY
DB SHOULDER PRESS
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB INCLINE
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB LATERAL FLY SUPERSET W/ MACHINE CHEST FLY
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
set 4: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
BARBELL CLOSE GRIP BENCH SUPERSET W/ DB BARBELL FRONT RAISE
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
set 4: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
TRICEP PUSHDOWN SUPERSET W/ PUSHUPS
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: Failure
*rest 30-45 seconds in betweens sets
PULL DAY
LAT PULL DOWN
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
BARBELL BENT OVER ROW
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
CLOSE-GRIP LAT PULL DOWN SUPERSET W/ DB HAMMER CURL
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB SINGLE ARM BENT OVER ROW SUPERSET W/ E-Z Bar Curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
Machine Rear Delt Fly Superset w/ Machine Preacher Curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
*rest 30-45 seconds in betweens sets. increase weight each set
LEG DAY
LEG EXTENSION SUPERSET W/ LEG PRESS
set 1: 20 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
set 4: 15 reps of ea
set 5: 20 reps of ea
*rest 60-90 seconds in between sets
LYING HAMSTRING CURL SUPERSET WITH SMITH MACHINE LUNGES
Set 1: 20 curls, 15 lunges ea leg
set 2: 15 curls, 15 lunges ea leg
set 3: 12 curls, 15 lunges ea leg
set 4: 10 curls, 15 lunges ea leg
*rest 60-90 seconds in between sets
SINGLE LEG LEG PRESS SUPERSET WITH DB STRAIGHT LEG DEAD LIFTS
set 1: 15 reps of ea
set 2: 15 reps of ea
set 3: 12 reps of ea
set 4: 10 reps of ea
*rest 60-90 seconds in between sets
CALF MACHINE SUPERSET WITH BODYWEIGHT CALF RAISES
set 1: 20 reps weighted, 25 reps bodyweight
set 2: 20 reps weighted, 25 reps bodyweight
set 3: 20 reps weighted, 25 reps bodyweight
set 4: 20 reps weighted, 25 reps bodyweight
set 5: 20 reps weighted, 25 reps bodyweigh
25 Minute Shoulders 1
MACHINE SHOULDER PRESS
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps, 5 partial reps
set 4: 5 reps, 5 partial reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB LATERAL FLY SUPERSET W/ DB FRONT RAISE
set 1: 15 lateral, 15 front
set 2: 10 lateral, 10 front
set 3: 7 lateral, 7 front
set 4: 7 lateral, 5 lateral partial, 7 frontal, 5 frontal partial
*rest 30-45 seconds in betweens sets. increase weight each set
FST-7 BARBELL UPRIGHT ROWS
set 1: 15 reps
set 2: 12 reps
set 3: 12 reps
set 4: 12 reps
set 5: 10 reps
set 6: 10 reps
set 7: 10 reps
*rest 20-30 seconds in between sets. Go as heavy as possible maintaining perfect form.
25 Minute Back 1
Back
WIDE GRIP LAT PULL SUPERSET W/ SEATED CABLE ROW
set 1: 15 of ea
set 2: 12 of ea
set 3: 10 of ea
set 4: 6 of ea
*rest 30-45 seconds in between sets. Increase weight each set.
DB DEADLIFT SUPERSET W/ DB BENT OVER ROW
set 1: 10 deadlift, 10 row, 10 deadlift, 10 row
set 2: 8 dead lift, 8 row, 8 deadlift, 8 row
set 3: 5 dead lift, 5 row, 5 deadlift, 5 row
*rest 30-45 seconds in betweens sets. increase weight each set.
CLOSE GRIP LAT PULL DOWN
set 1: 10
set 2: 10
set 3: 10
*rest 30-45 seconds in betweens sets. increase weight each set
25 Minute Arms 1
STRAIGHT BAR CURL SUPERSET W/ STRAIGHT BAR TRICEP PUSHDOWN
set 1: 20 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
DB HAMMER CURL SUPERSET W/ TRICEP ROPE PUSHDOWN
set 1: 12 reps of ea
set 2: 12 reps of ea
set 3: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
CABLE CURL SUPERSET W/ CLOSE GRIP PUSH-UP
set 1: 15 curls, 20 pushups
set 2: 12 curls, 20 pushups
set 3: 10 curls, 20 pushups
*rest 30-45 seconds in betweens sets. increase weight each set
25 Minute Legs 1
LEG EXTENSION SUPERSET WITH HAMSTRING CURLS
set 1: 15 reps of ea
set 2: 12 reps of ea
set 3: 10 partial reps, then 10 full reps
*rest 30-45 seconds in betweens sets. increase weight each set
LEG PRESS
set 1: 20
set 2: 10
set 3: 5 partial, 5 full reps, 5 partial, 5 full reps
set 4: 5 partial, 5 full reps, 5 partial, 5 full reps
*rest 30-45 seconds in betweens sets. increase weight each set. you must go heavy on these.
DB WALKING LUNGES
set 1: 10 steps ea leg
set 2: 10 step ea leg
set 3: 10 steps ea leg
25 Minute Chest 1
DB INCLINE
set 1: 20 reps
set 2: 15 reps
set 3: 10 reps, 5 partial reps
set 4: 5 reps, 5 partial reps, 5 reps
*rest 30-45 seconds in between sets. Increase weight each set.
CABLE CHEST FLY SUPERSET W/ CABLE CHEST PRESS
set 1: 10 fly, 10 press, 10 fly, 10 press
set 2: 8 fly, 8 press, 8 fly, 8 press
set 3: 5 fly, 5 press, 5 fly, 5 press
*rest 30-45 seconds in between sets. Increase weight each set
FST-7 MACHINE CHEST PRESS
set 1: 15
set 2: 12
set 3: 12
set 4: 12
set 5: 12
set 6: 12
set 7: 12
*rest 20-30 seconds in between sets. If you can not finish all 12 reps, finish the set by doing partial reps. make sure you keep good form. drop weight if form is off.
25 Minute Shoulders 1
MACHINE SHOULDER PRESS
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps, 5 partial reps
set 4: 5 reps, 5 partial reps
*rest 30-45 seconds in betweens sets. increase weight each set
DB LATERAL FLY SUPERSET W/ DB FRONT RAISE
set 1: 15 lateral, 15 front
set 2: 10 lateral, 10 front
set 3: 7 lateral, 7 front
set 4: 7 lateral, 5 lateral partial, 7 frontal, 5 frontal partial
*rest 30-45 seconds in betweens sets. increase weight each set
FST-7 BARBELL UPRIGHT ROWS
set 1: 15 reps
set 2: 12 reps
set 3: 12 reps
set 4: 12 reps
set 5: 10 reps
set 6: 10 reps
set 7: 10 reps
*rest 20-30 seconds in between sets. Go as heavy as possible maintaining perfect form.
25 Minute Back 1
Back
WIDE GRIP LAT PULL SUPERSET W/ SEATED CABLE ROW
set 1: 15 of ea
set 2: 12 of ea
set 3: 10 of ea
set 4: 6 of ea
*rest 30-45 seconds in between sets. Increase weight each set.
DB DEADLIFT SUPERSET W/ DB BENT OVER ROW
set 1: 10 deadlift, 10 row, 10 deadlift, 10 row
set 2: 8 dead lift, 8 row, 8 deadlift, 8 row
set 3: 5 dead lift, 5 row, 5 deadlift, 5 row
*rest 30-45 seconds in betweens sets. increase weight each set.
CLOSE GRIP LAT PULL DOWN
set 1: 10
set 2: 10
set 3: 10
*rest 30-45 seconds in betweens sets. increase weight each set
25 Minute Arms 1
STRAIGHT BAR CURL SUPERSET W/ STRAIGHT BAR TRICEP PUSHDOWN
set 1: 20 reps of ea
set 2: 15 reps of ea
set 3: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
DB HAMMER CURL SUPERSET W/ TRICEP ROPE PUSHDOWN
set 1: 12 reps of ea
set 2: 12 reps of ea
set 3: 10 reps of ea
*rest 30-45 seconds in betweens sets. increase weight each set
CABLE CURL SUPERSET W/ CLOSE GRIP PUSH-UP
set 1: 15 curls, 20 pushups
set 2: 12 curls, 20 pushups
set 3: 10 curls, 20 pushups
*rest 30-45 seconds in betweens sets. increase weight each set
25 Minute Legs 1
LEG EXTENSION SUPERSET WITH HAMSTRING CURLS
set 1: 15 reps of ea
set 2: 12 reps of ea
set 3: 10 partial reps, then 10 full reps
*rest 30-45 seconds in betweens sets. increase weight each set
LEG PRESS
set 1: 20
set 2: 10
set 3: 5 partial, 5 full reps, 5 partial, 5 full reps
set 4: 5 partial, 5 full reps, 5 partial, 5 full reps
*rest 30-45 seconds in betweens sets. increase weight each set. you must go heavy on these.
DB WALKING LUNGES
set 1: 10 steps ea leg
set 2: 10 step ea leg
set 3: 10 steps ea leg
25 Minute Chest 1
DB INCLINE
set 1: 20 reps
set 2: 15 reps
set 3: 10 reps, 5 partial reps
set 4: 5 reps, 5 partial reps, 5 reps
*rest 30-45 seconds in between sets. Increase weight each set.
CABLE CHEST FLY SUPERSET W/ CABLE CHEST PRESS
set 1: 10 fly, 10 press, 10 fly, 10 press
set 2: 8 fly, 8 press, 8 fly, 8 press
set 3: 5 fly, 5 press, 5 fly, 5 press
*rest 30-45 seconds in between sets. Increase weight each set
FST-7 MACHINE CHEST PRESS
set 1: 15
set 2: 12
set 3: 12
set 4: 12
set 5: 12
set 6: 12
set 7: 12
*rest 20-30 seconds in between sets. If you can not finish all 12 reps, finish the set by doing partial reps. make sure you keep good form. drop weight if form is off.
Shoulders 1 Split Phase
DB Military
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
90 sec rest between sets
DB side laterals (keep thumbs down throughout range of motion)
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
Straight leg leg lifts
4 sets: 15 reps
Flutter kick 4 sets: 15 reps ea leg
Straight leg leg lifts 4 sets: 15 reps
****Perform ea exercise before resting
Barbell front raise (45lbs) 15 reps
Barbell upright row (45lbs) 15 reps
Standing military (45lbs) 15 reps
Swiss ball weighted crunches (15 lbs behind the head) 20 reps
Swiss ball non weighted crunches 20 reps **slow and isolated exhale before contracting
****Perform ea exercise before resting
DB alt front raise
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
Standing Arnold press
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
Hanging leg lifts
3 sets: 15 reps
Hanging flutter kick
3 sets: 15 reps ea leg
Hanging knee raise
3 sets: 15 reps
****Perform ea exercise before resting
Reverse Pec Dec (rear delts)
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
DB upright rows
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
V up 3 sets: 25 reps
Crunches 3 sets: 25 reps
****Perform ea exercise before resting
Burn out series
10lbs. DB
Front raise both arms 15 reps
Side laterals 15 reps
Bent over rear delt flies 15 reps
Arnold press 15 reps
****Perform ea exercise before resting
Repeat 4x with minimal rest between sets
Back 1 Split Phase
Pull Downs (wide grip)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Rest 60-90 sec between sets
Barbell bent over rows (isolate lower lats *Christmas tree of lower back)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Barbell straight leg deadlifts (same weight isolate lower back)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Kettle Bell Slashers 25lbs
3 sets: 20 reps ea side
****Perform ea exercise before resting
Seated cable row (wide-grip)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Back extensions/hyperextensions
3 sets: 25 reps
Side iso knee to elbow crunch
3 sets: 15 reps ea side
****Perform ea exercise before resting
Reverse grip close grip pull down
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Decline bench twisting crunches ( perform sit-ups while twisting shoulders side to side on your way down and on your way up)
3sets: 20reps
****Perform ea exercise before resting
Db Bent over row to dead lift
4 sets: 15 reps
Roman chair side oblique crunches
4 sets: 25 reps ea side
****Perform ea exercise before resting
****Perform ea exercise before resting
Side Oblique Crunch
4 sets: 25 reps ea side
Band oblique twist
4 sets: 15 reps ea side (exhale air before contracting oblique’s)
Arm day
Olympic bar curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
(increase weight ea set)
Tricep straight bar push down
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Standing oblique contractions
3 sets: 10 reps ea side
Alt standing db curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Tricep rope overhead extensions
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Side iso oblique hip lifts 20 reps ea side
Ez curl bar preacher curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Ez curl bar skull crushers
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Band oblique twist
3 sets: 15 reps ea side
Db incline hammer curl (same time)
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Underhand grip tricep cable push downs
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Side oblique crunches on floor
3 sets 25 reps ea side
Single arm db spider curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
(each arm)
Tricep dips 3 sets to failure
Db bent over tricep kick backs 10lbs (squeeze at peak of contraction) 4 sets to failure
Decline bench isometric crunch oblique twist (hold crunch at 45 degrees and twist 50 ea side
21’s (45lbs barbell)
4 sets of
7 reps low to mid range
7 reps mid to high range
7 full range of motion
Close grip push-ups 4 sets to failure (isolate triceps)
Exaggerated scissor crunches
4 sets: 20 reps ea leg
Legs 1 Split Phase
Leg day-
Leg Extensions
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 8 reps
set 4: 15 reps
Jump Squats
5 sets: 15 reps
****Perform ea exercise before resting
Lying Hamstring Curls
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 8 reps
set 4: 15 reps
Walking Lunges 20 reps ea leg
****Perform ea exercise before resting
135lbs Back Squat
5 sets: 15 reps
135lbs Straight Leg Dead Lift
5sets: 15 reps
****Perform ea exercise before resting
Box Jumps
4sets: 20 reps
Calf Raises (machine)
5 sets: 20 reps
DB Flat bench
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
set 4: 10 reps
90 sec rest between sets
****Perform ea exercise before resting
DB incline press
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Hanging leg lifts (touch toes to to bar** if you can)
15-20 reps
90 sec rest between sets
****Perform ea exercise before resting
Smith machine incline press
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Seated cable fly (upper chest, keep elbows high, feel upper chest contraction)
4 sets: to failure
Sit-ups 25 reps
90 sec rest between sets
****Perform ea exercise before resting
Push-ups (elbows wide)
4 sets: to failure
V-ups 20 reps
Flutter kicks 25 ea leg (keep chest up and abs contracted)
****Perform ea exercise before resting
Db flat bench press (slow negative motion, initiate contraction at bottom of press)
4 sets: 15 reps
Decline bench sit ups 25 reps
Decline bench isometric crunch oblique twists 25 reps ea side
****Perform ea exercise before resting
Shoulders 1 Split Phase
DB Military
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
90 sec rest between sets
DB side laterals (keep thumbs down throughout range of motion)
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
Straight leg leg lifts
4 sets: 15 reps
Flutter kick 4 sets: 15 reps ea leg
Straight leg leg lifts 4 sets: 15 reps
****Perform ea exercise before resting
Barbell front raise (45lbs) 15 reps
Barbell upright row (45lbs) 15 reps
Standing military (45lbs) 15 reps
Swiss ball weighted crunches (15 lbs behind the head) 20 reps
Swiss ball non weighted crunches 20 reps **slow and isolated exhale before contracting
****Perform ea exercise before resting
DB alt front raise
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
Standing Arnold press
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
Hanging leg lifts
3 sets: 15 reps
Hanging flutter kick
3 sets: 15 reps ea leg
Hanging knee raise
3 sets: 15 reps
****Perform ea exercise before resting
Reverse Pec Dec (rear delts)
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
DB upright rows
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 15 reps
V up 3 sets: 25 reps
Crunches 3 sets: 25 reps
****Perform ea exercise before resting
Burn out series
10lbs. DB
Front raise both arms 15 reps
Side laterals 15 reps
Bent over rear delt flies 15 reps
Arnold press 15 reps
****Perform ea exercise before resting
Repeat 4x with minimal rest between sets
Back 1 Split Phase
Pull Downs (wide grip)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Rest 60-90 sec between sets
Barbell bent over rows (isolate lower lats *Christmas tree of lower back)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Barbell straight leg deadlifts (same weight isolate lower back)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Kettle Bell Slashers 25lbs
3 sets: 20 reps ea side
****Perform ea exercise before resting
Seated cable row (wide-grip)
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Back extensions/hyperextensions
3 sets: 25 reps
Side iso knee to elbow crunch
3 sets: 15 reps ea side
****Perform ea exercise before resting
Reverse grip close grip pull down
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Decline bench twisting crunches ( perform sit-ups while twisting shoulders side to side on your way down and on your way up)
3sets: 20reps
****Perform ea exercise before resting
Db Bent over row to dead lift
4 sets: 15 reps
Roman chair side oblique crunches
4 sets: 25 reps ea side
****Perform ea exercise before resting
****Perform ea exercise before resting
Side Oblique Crunch
4 sets: 25 reps ea side
Band oblique twist
4 sets: 15 reps ea side (exhale air before contracting oblique’s)
Arm day
Olympic bar curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
(increase weight ea set)
Tricep straight bar push down
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Standing oblique contractions
3 sets: 10 reps ea side
Alt standing db curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Tricep rope overhead extensions
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Side iso oblique hip lifts 20 reps ea side
Ez curl bar preacher curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Ez curl bar skull crushers
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Band oblique twist
3 sets: 15 reps ea side
Db incline hammer curl (same time)
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Underhand grip tricep cable push downs
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Side oblique crunches on floor
3 sets 25 reps ea side
Single arm db spider curl
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
(each arm)
Tricep dips 3 sets to failure
Db bent over tricep kick backs 10lbs (squeeze at peak of contraction) 4 sets to failure
Decline bench isometric crunch oblique twist (hold crunch at 45 degrees and twist 50 ea side
21’s (45lbs barbell)
4 sets of
7 reps low to mid range
7 reps mid to high range
7 full range of motion
Close grip push-ups 4 sets to failure (isolate triceps)
Exaggerated scissor crunches
4 sets: 20 reps ea leg
Legs 1 Split Phase
Leg day-
Leg Extensions
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 8 reps
set 4: 15 reps
Jump Squats
5 sets: 15 reps
****Perform ea exercise before resting
Lying Hamstring Curls
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
set 4: 8 reps
set 4: 15 reps
Walking Lunges 20 reps ea leg
****Perform ea exercise before resting
135lbs Back Squat
5 sets: 15 reps
135lbs Straight Leg Dead Lift
5sets: 15 reps
****Perform ea exercise before resting
Box Jumps
4sets: 20 reps
Calf Raises (machine)
5 sets: 20 reps
DB Flat bench
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
set 4: 10 reps
90 sec rest between sets
****Perform ea exercise before resting
DB incline press
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Hanging leg lifts (touch toes to to bar** if you can)
15-20 reps
90 sec rest between sets
****Perform ea exercise before resting
Smith machine incline press
set 1: 15 reps
set 2: 10 reps
set 3: 8 reps
Seated cable fly (upper chest, keep elbows high, feel upper chest contraction)
4 sets: to failure
Sit-ups 25 reps
90 sec rest between sets
****Perform ea exercise before resting
Push-ups (elbows wide)
4 sets: to failure
V-ups 20 reps
Flutter kicks 25 ea leg (keep chest up and abs contracted)
****Perform ea exercise before resting
Db flat bench press (slow negative motion, initiate contraction at bottom of press)
4 sets: 15 reps
Decline bench sit ups 25 reps
Decline bench isometric crunch oblique twists 25 reps ea side
****Perform ea exercise before resting
FULL BODY WORKOUT:
TRI-SETS- perform 3 exercises back to back to back before resting at the end of the set.
SET 1
DB INCLINE PRESS/ DB LATERAL FLY/ LAT PULLDOWN
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 5 full reps, 5 partial reps, 5 full reps of ea
*rest 60 seconds in betweens sets. increase weight each set
SET 2
MACHINE CHEST FLY/ DB FRONT RAISE/DB DEADLIFT
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 5 full reps, 5 partial reps, 5 full reps of ea
*rest 60 seconds in betweens sets. increase weight each set
SET 3
CLOSE GRIP BENCH PRESS/ MACHINE REAR FLY/ LEG PRESS
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 5 full reps, 5 partial reps, 5 full reps of ea
*rest 60 seconds in betweens sets. increase weight each set
SET 4
SEATED CABLE ROW/BARBELL CURL/ DB WALKING LUNGES
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4:10 reps of ea
*rest 60 seconds in betweens sets. increase weight each set
Full Body Cardio Workout
TRI-SETS- perform 3 exercises back to back to back before resting at the end of the set.
SET 1
STANDING DUMBBELL MILITARY/ HANGING LEG LIFTS/JUMP SQUATS
SET 1: 15 reps of ea
SET 2: 15 reps of ea
SET 3: 12 reps of ea
SET 4: 12 reps of ea
*rest 30 seconds in betweens sets. increase weight each set
SET 2
EXPLOSIVE PUSHUPS/ DB FRONT RAISE/SPLIT LUNGE JUMPS
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 10 reps of ea
*rest 30 seconds in betweens sets. increase weight each set
SET 3
PULL UPS/ DB DEADLIFTS/ SINGLE LEG STEP UPS ON BENCH
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 10 reps of ea
*rest 30 seconds in betweens sets. increase weight each set
SET 4
BICEP HAMMER CURL/ DECLINE SIT-UPS/ BODYWEIGHT SQUATS
SET 1: 20 reps of ea
SET 2: 20 reps of ea
SET 3: 20 reps of ea
SET 4: 20 reps of ea
*rest 60 seconds in betweens sets. increase weight each set
FULL BODY WORKOUT:
TRI-SETS- perform 3 exercises back to back to back before resting at the end of the set.
SET 1
DB INCLINE PRESS/ DB LATERAL FLY/ LAT PULLDOWN
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 5 full reps, 5 partial reps, 5 full reps of ea
*rest 60 seconds in betweens sets. increase weight each set
SET 2
MACHINE CHEST FLY/ DB FRONT RAISE/DB DEADLIFT
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 5 full reps, 5 partial reps, 5 full reps of ea
*rest 60 seconds in betweens sets. increase weight each set
SET 3
CLOSE GRIP BENCH PRESS/ MACHINE REAR FLY/ LEG PRESS
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 5 full reps, 5 partial reps, 5 full reps of ea
*rest 60 seconds in betweens sets. increase weight each set
SET 4
SEATED CABLE ROW/BARBELL CURL/ DB WALKING LUNGES
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4:10 reps of ea
*rest 60 seconds in betweens sets. increase weight each set
Full Body Cardio Workout
TRI-SETS- perform 3 exercises back to back to back before resting at the end of the set.
SET 1
STANDING DUMBBELL MILITARY/ HANGING LEG LIFTS/JUMP SQUATS
SET 1: 15 reps of ea
SET 2: 15 reps of ea
SET 3: 12 reps of ea
SET 4: 12 reps of ea
*rest 30 seconds in betweens sets. increase weight each set
SET 2
EXPLOSIVE PUSHUPS/ DB FRONT RAISE/SPLIT LUNGE JUMPS
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 10 reps of ea
*rest 30 seconds in betweens sets. increase weight each set
SET 3
PULL UPS/ DB DEADLIFTS/ SINGLE LEG STEP UPS ON BENCH
SET 1: 15 reps of ea
SET 2: 12 reps of ea
SET 3: 10 reps of ea
SET 4: 10 reps of ea
*rest 30 seconds in betweens sets. increase weight each set
SET 4
BICEP HAMMER CURL/ DECLINE SIT-UPS/ BODYWEIGHT SQUATS
SET 1: 20 reps of ea
SET 2: 20 reps of ea
SET 3: 20 reps of ea
SET 4: 20 reps of ea
*rest 60 seconds in betweens sets. increase weight each set