WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) · EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A Reverse Grip Barbell Row 3 20,15, 10 4-0-1-0 90 sec B Deadlifts 3 15-20 3-0-1-0

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 3 5 3-0-1-0 2 min

B Leg Press Super-Set10 Feet Low & Together.10 Feet High & Wide

3 20 3-0-1-0 2 min

C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec

D Seated Leg Curls 3 20 + 2-0-2-0 60 sec

E Standing BB Calf Raise 20+15+10+8 3-0-1-0 60 sec

F Seated Calf Leg Press Omni Set 6 15 + 3-0-1-0 60

NOTE: For seated calf leg press (Alternate Feet Positions) Set 1-2 feet neutral. Set 3-4 toes pointed outward. Set 5-6 toes pointed inward

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)

NOTE: For seated leg extensions perform 20 half reps at the top of the movement for sets 1-2. Sets 3-4 perform 20 reps full range of motion and finally for sets 5-6 perform half reps at the bottom of the movement, 20 reps.

NOTE: For seated leg curls perform 10 full reps followed by 10 half reps. 20 reps total.


A Incline DB Chest Press 4 15 4-0-1-0 60 sec

B Smith Machine Chest Press 4 15 4-0-1-0 60 sec

C Pec Dec Drop Set 8 3-6 + 4-0-1-0 30 Sec

D Dumbbell Front Raise Omni Set

3 8 + 3-0-1-0 90 sec

E Lying (prone) DB Rear Delt Raise 3 15 3-0-1-0 45 Sec

F1 DB Plate Curls 4 10 3-0-1-0 F2 Incline DB Hammer Curls 4 10 3-0-1-0 90 Sec

WEEK 1 - WORKOUT 2: Chest/Delts/Biceps/Cardio/Abs (Tuesday)

NOTE: + On Pec Deck Exercise Do a Drop Set (decrease enough weight on each set to perform 3-6 reps) Rest 30 sec between each drop set.

NOTE: + On DB Seated Front Raise Exercise, lean forward about 45 degrees and perform front raises for 8 reps, then slightly move back 15 degrees and perform another 8 reps, then lean all the way back in the chair and perform another 8 reps. Finally perform seated side lateral raises for 8 reps. Rest for 90 sec and repeat 2 more times for a total of 3 rounds.

NOTE: At the end of workout perform 13 minutes of HIIT & see cardio guide for abs 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.


A Reverse Grip Barbell Row 3 20,15,10 4-0-1-0 90 sec

B Deadlifts 3 15-20 3-0-1-0 2 min

C Wide Grip Cable Pull Downs 3 15 4-0-1-0 60 sec

D1 Cable Rows 3 15 4-0-1-0

D2 Bent Over Dumbbell Lateral Raises 3 15 3-0-1-0 90 Sec

E1 Incline Lying Barbell Tricep Extension

3 15 3-0-1-0

E2 Rope Cable Extensions 3 15 90 Sec

WEEK 1 - WORKOUT 3: Back/Delts/Triceps (Wednesday)

NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set


A Barbell Front Squats 3 8 4-0-1-0 90 sec

B Dumbbell Reverse Lunge (each leg) 3 15 4-0-1-0 90 sec

C Heels Elevated Dumbbell Squats (Quads) 3 15 4-0-1-0 90 sec

D Dumbbell Stiff Legged Deadlift 3 12 3-0-1-0 90 Sec

E Seated or Lying Leg Curls 3 10 + 5 Partials 3-0-1-0 60 sec

WEEK 1 - WORKOUT 4: Quads/Hams/Cardio (Thursday)

NOTE: At the end of workout perform 20 minutes of Stairmaster (see cardio guide for full instructions)


A1 Reverse Grip Pull-Ups 3 8 4-0-1-0

A2 Flat Bench DB Press 3 15 4-0-1-0 90 sec

B1Incline Alternating DB Curls (non-working arm held in contraction)

3 10 4-0-1-0

B2 Incline DB Press 3 10 3-0-1-0 90 SecC1 Standing DB Curls 3 12 + 3-0-1-0C2 Incline DB Push Press 3 12 3-0-1-0 90 secD DB Shoulder Press 3 12 3-0-1-0E Standing DB Shrugs

Ommi Set 3 8+8+8+8 + 3-0-1-0 60 sec

F Rear Pec Dec Fly 3 15 3-0-1-0 60

WEEK 1 - WORKOUT 5: Biceps/Chest/Shoulders (Friday)

NOTE: + On standing DB curls, Do a Drop Set (decrease weight by 20%) 3 times on Last Set

NOTE: + On standing DB shrugs, Do a reps with dumbbells in front of body, then 8 behind body, then 8 in front and finally 8 more in back. This should total 32 reps in one set. Rest 60 seconds and repeat 2 more times with a total of 3 sets.


A1 Pull-Ups 3 Failure 4-0-1-0

A2 Straight Bar Lat Pull-Over 3 15 90 sec

B DB Rows 3 15 4-0-1-0 90 sec

C1 DB Pull-Overs 3 15 4-0-1-0C2 Bodyweight Dips 3 15 3-0-1-0 60 sec

E1 Overhand Grip Tricep Cable Pressdowns 1 25+8+8 3-0-1-0 30+10

sec

WEEK 1 - WORKOUT 6: Back/Triceps/Abs/Cardio (Saturday)

NOTE: At the end of workout perform 13 minutes of HIIT 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.

NOTE: For overhand tricep cable press downs, perform 25 reps, rest 30 sec. Then increase the weight to where you can only do 8 reps & rest only 10 sec. Finally after 10 sec rest try to perform 6-8 more reps

NOTE: See cardio guide for Abs

WEEK 1 - WORKOUT 7: HIIT Cardio/Abs (Sunday)

EXERCISE ROUNDS TIME ON REST

A HIIT (Treadmill) 5 60 sec 60 sec

B Weighted Decline Bench Crunch 3 12-15 reps 45 sec

C Hanging Leg Raises 3 10 45 sec

D Stability Ball Crunch with Medicine Ball 3 20 45 sec

Perform HIIT (High Intensity Interval Training on Treadmill) for 15 minutes.

First 3 minutes walk at 3.0 speed. Next, increase speed to 8.0 for 60 seconds. After 60 seconds walk for 60 seconds. Repeat for 5 intervals.

When you reach the 12 minute mark, cool down or 3 minutes until you reach the 15 minute mark

WEEK 2


A Barbell Squats 5 3-5 4-0-1-0 2 min

B Leg Press 5 10,10,8,6,6, 4-0-1-0 2 min

C DB Stiff Legged 4 12,10,8,8, 4-0-1-0 90 sec

D Seated Calf Raise 5 8 3-0-1-0 60 Sec

EBarbell Calves (2 sets toes inward, 2 sets toes neutral, 2 sets toes outward)

6 8 3-0-1-0 45 sec

F Seated Calf Press (on leg press) 4 10 3-0-1-0 45 sec

WEEK 2 - WORKOUT 1: Quads/Hams (Monday)


A Deadlifs 3 5 2 min

B Barbell Overhand Grip Rows 3 7 4-0-1-0 90 sec

C Seated Cable Rows 4 8 3-0-1-0 90 Sec

D Flat DB Bench Press 3 5 4-0-1-0 90 sec

E Hammer Strength Incline Press 3 8 4-0-1-0 90 sec

F Standing Military Press 4 4-5 3-0-1-0 2 min

G Barbell Shrugs 4 8 3-0-1-0 60 Sec

WEEK 2 - WORKOUT 2: Back/Chest/Shoulders/Cardio (Tuesday)



A EZ Bar Preacher Curls 3 5 5 second eccentric 5-0-1-0 90 sec

B Standing BB Curls 3 8 4-0-1-0 60 Sec

C Seated Incline DB Hammer Curls 3 8 4-0-1-0 60 Sec

D Weighted Body-Weight Dips 3 6 4-0-1-0 90 sec

E Lying BB Tricep Extensions 3 10 4-0-1-0 60 sec

F1 Seated DB Lateral Raise 3 10 4-0-1-0

F2 Incline Prone Reverse DB Fly 3 10 4-0-1-0 60 sec

G Standing DB Shrugs Ommi Set 3 8+8+8

+8 + 3-0-1-0 60 sec

WEEK 2 - WORKOUT 3: Shoulder/Arms/Cardio (Wednesday)



A Narrow Stance Leg Press 3 8 4-0-1-0 90 sec

B Wide Stance Leg Press 3 8 4-0-1-0 90 sec

C Back Leg Elevated DB Bulgarian Split Squats 3 6 4-0-1-0 90 sec

D Heels Elevated DB Squat 3 10 3-0-1-0

E Leg Extensions 3 20last 5 reps do

5 sec negative

3-0-1-0 90 sec

F Seated Leg Curls 3 10 3-0-1-0 90 sec

WEEK 2 - WORKOUT 4: Quads/Hams/Cardio/Abs (Thursday)

NOTE: At the end of workout perform 13 minutes of HIIT 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.



A Incline BB Chest Press 3 5 4-0-1-0 2 min

B Smith Machine Chest Press 3 8 4-0-1-0 90 sec

C Pec Dec Fly 8 3-6 + 4-0-1-0 30 SecD Overhand Weighted Pull-

Ups 3 4 5 sec negatives 3-0-1-0 90 sec

E Seated Cable Lat Pulldown 3 10 3-0-1-0 90 sec

F Dumbbell Front Raise Omni Set 3 8 + 3-0-1-0 90 Sec

G Rear Pec Dec Fly 3 10 3-0-1-0 60 sec

H Straight Bar Cable Upright Row 3 10 3-0-1-0 60 sec

WEEK 2 - WORKOUT 5: Chest//Back/Shoulders (Friday)

NOTE: + On DB Seated Front Raise Exercise, lean forward about 45 degrees and perform front raises for 8 reps, then slightly move back 15 degrees and perform another 8 reps, then lean all the way back in the chair and perform another 8 reps. Finally perform seated side lateral raises for 8 reps. Rest for 90 sec and repeat 2 more times for a total of 3 rounds.

NOTE: + On Pec Deck Exercise Do a Drop Set (decrease enough weight on each set to perform 3-6 reps) Rest 30 sec between each drop set.


A1 Seated DB Tricep Extension

3 8 4-0-1-0

A2 Standing EZ Curls 3 8 4-0-1-0 90 sec

B1 Incline 2 Arm DB Tricep Extension 3 8 4-0-1-0

B2 Standing DB Hammer Curls 3 8 4-0-1-0 90 Sec

C Seated DB Shoulder Press 3 6 4-0-1-0 90 Sec

D DB Leaning Side Lateral Raises 3 10 4-0-1-0 60 sec

E Farmers Walks 2 walk for 60 sec

2 min

WEEK 2 - WORKOUT 6: Arms/Shoulders/Abs (Saturday)

WEEK 2 - WORKOUT 7: Stairs Cardio/Abs (Sunday)

EXERCISE TIME

A Stair Stepper or Treadmill on Steep Incline 20 min

• Start out on stair stepper at speed 4 for 5 minutes.

• Next increase speed to 5 for 5 minutes

• Then increase speed to 7 for 5 minutes

• Finally decrease speed to 5 for 2:30 minutes and then to speed 4 for another 2:30 minutes.

• This should total 20 minutes

WEEK 3


A BB Deadlifts 3 15-20 3-0-1-0 2 minB1 BB Rows 3 12 4-0-1-0 60 secB2 Pull-Ups 3 8 3-0-1-0 60 secC One Arm DB Rows 3 12 4-0-1-0 60 sec

D Cable Pullovers with Straight Bar 3 20 4-0-1-0 45 Sec

E Stiff-Legged BB Deadlift 3 12 3-0-1-0 60 Sec

F Leg Curls 3 15-20 3-0-1-0 60 sec

WEEK 3 - WORKOUT 1: Back/Hams (Monday)


A1 60o Incline Dumbbell Press

3 8 4-0-1-0

A2 30o Incline Dumbbell Press

3 8 4-0-1-0

A3 Flat DB Press 3 8 4-0-1-0 90 sec

B1 Push Ups - 2 sets wide, 2 sets narrow 4 15 3-0-1-0 45 sec

B245o Incline Side Lying One-Arm Dumbbell Lateral Raises

4 15 3-0-1-0 45 Sec

C1 Prone Bench DB Rear Delt Fly 2 12-16

C2 Standing DB Shrugs Ommi Set

2 8+8+8+8

90 sec

WEEK 3 - WORKOUT 2: Chest /Shoulder/Cardio/Abs (Tuesday)

NOTE: At the end of workout perform 13 minutes of HIIT at 8.5 speed 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.



ADB Reverse Lunge (ALL one side first then other leg)

3 10,8,6 5-0-1-0 90 sec

B DB Squats (Heels Elevated) 3 12 4-0-1-0 60 sec

C Leg Press 3 20 2 min

D Leg Extensions 6 20 + 4-0-1-0 60 Sec

E Seated Calf Raises 5 8-10 4-0-1-0 45 sec

WEEK 3 - WORKOUT 3: Quads (Wednesday)

NOTE: For seated leg extensions perform 20 half reps at the top of the movement for sets 1-2. Sets 3-4 perform 20 reps full range of motion and finally for sets 5-6 perform half reps at the bottom of the movement, 20 reps.


A1 Incline DB Curls 3 10 4-0-1-0A2 Standing Hammer Curl 3 10 4-0-1-0 90 sec

B1 Prone DB Spider Curls (Lay stomach down on Incline bench

3 10 4-0-1-0

B2 Prone EZ Bar Reverse Curl 3 10 4-0-1-0 90 Sec

C1 Incline EZ Bar Tricep Extension 3 12 4-0-1-0

C2 Bent Over DB Tricep Kickbacks 3 12 4-0-1-0 90 sec

D Bicep Straight Bar Cable Curl 1 25+8+8 3-0-1-0 30+10

sec

E Overhand Grip Tricep Cable Pressdowns 1 25+8+8 3-0-1-0 30+10

sec

WEEK 3 - WORKOUT 4: Arms/Shoulders/Cardio (Thursday)

NOTE: For bicep straight bar cable curl and tricep cable press downs, perform 25 reps, rest 30 sec. Then increase the weight to where you can only do 8 reps & rest only 10 sec. Finally after 10 sec rest try to perform 6-8 more reps



A BB Squats 4 12,8,6,12 4-0-1-0 2 min

B Flat BB Bench Press 4 12,8,6,12 4-0-1-0 90 sec

F2 Deadlifts 6 12,8,6,6,8,12 3-0-1-0 90 sec

WEEK 3 - WORKOUT 5: Quads/Chest/Back (Friday)


A Standing DB Curls 4 8 4-0-1-0 45 sec

B Standing Reverse Grip BB Curls 3 12 4-0-1-0 60 sec

CDB Spider Curls (Lay down on stomach on bench)

3 10 + 4-0-1-0 45 sec

D1 Incline Bench DB Tricep Extensions 3 15 3-0-1-0

D2 Body-Weight Dips 3 12 3-0-1-0 60 sec

E Seated DB Press 4 12 3-0-1-0 60 sec

WEEK 3 - WORKOUT 6: Arms/Shoulders (Saturday)





B Weighted Decline Bench Crunch 4 8-10 reps 45 sec

C Hanging Leg Raises 4 10 45 secD Kneeling Rope Ab Crunch 4 20 45 sec




WEEK 4


A Flat DB Bench Press 3 5 3-0-1-0 2 min

B Incline DB Flys 3 12 3-0-1-0 90 sec

C Incline Smith Machine Chest Press 3 7 3-0-1-0 90 sec

D Incline DB Push Press 3 10 3-0-1-0 90 sec

E DB Pull-Overs (On side of bench) 3 8 3-0-1-0 90 sec

F BB Rows 3 10 3-0-1-0 90 sec G One Arm DB Rows 3 12 90 sec

F Close Grip Lat Pull Downs 3 10 3-0-1-0 90 sec

WEEK 4 - WORKOUT 1: Chest/Back (Monday)


A BB Squats 3 3-5 4-0-1-0 2 min

B Bulgarian DB Split Squats 3 6-8 4-0-1-0 90 sec

C Leg Press 3 8-10 4-0-1-0 2 min

D BB Preacher Curls 3 8 3-0-1-0 90 Sec

E

One Arm Standing DB Curls (First 2 sets shove hands to the outside of the DB, last 2 sets hands in the middle of DB.

3 12 3-0-1-0 60 Sec

F DB Concentration Curls 3 8 3-0-1-0 60 Sec

WEEK 4 - WORKOUT 2: Quads/Biceps/Cardio (Tuesday)



A Single Leg Glute Ham Raise (place foot on side of bench and lift body)

3 8 4-0-1-0 90 sec

B BB Stiff Legged Deadlift 3 8 4-0-1-0 90 sec

C Leg Press Feet High & Wide

4 12 5-0-1-0 90 sec

D Steep Incline DB Shoulder Press 3 3-5 4-0-1-0 2 min

E1 Seated DB Lateral Raises 3 12 + 4-0-1-0

E2 Seated DB Front Raises (Palms facing Up) 3 12 4-0-1-0 60 sec

F Weighted Dips 3 8-10 90 sec

G1 Overhead Rope Extensions 3 12 3-0-1-0

G2 Diamond Shape Push-Ups 3 12 3-0-1-0 60 sec

WEEK 4 - WORKOUT 3: Hams/Shoulders/Triceps (Wednesday)


WEEK 4 - WORKOUT 4: Chest/Shoulders/Triceps/Cardio/Abs (Thursday)


A Slight Decline DB Chest Press 3 6-8 + 4-0-1-0 90 sec

B Incline DB Press 3 6-8 4-0-1-0 90 secC Flat DB Push Press 3 10 5-0-1-0 60 sec

D Standing Military Press 3 3-5 4-0-1-0 2 min

E Single Arm Cable Shoulder Front Raise 3 10 4-0-1-0 45 sec

E Reverse Pec Dec Fly 3 12 + 4-0-1-0 60 secF Close Grip Bench Press 3 10 3-0-1-0 90 sec

G Cable Tricep Push Downs 3 18 + 3-0-1-0 60 sec

Abs

NOTE: At the end of workout perform 13 minutes of HIIT at 8.5 speed 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.



A BB Deadlifts 4 5 4-0-1-0 2 min

C BB Rows 3 10 4-0-1-0 90 sec

B Reverse Grip Pull-Ups 3 8 4-0-1-0 90 sec

D1 EZ Bar Preacher Curls 3 8-10 + 3-0-1-0 90 sec

D2 Incline Hammer Curls 3 8 5 sec eccentric 3-0-1-0 90 sec

WEEK 4 - WORKOUT 5: Back/Biceps (Friday)


WEEK 4 - WORKOUT 5: Stairs Cardio/Abs (Sunday)

EXERCISE TIME







WEEK 5


A Flat DB Bench Press 3 16,12,10 + 4-0-1-0 90 sec

B Incline BB Bench Press 3 16,12,10 4-0-1-0 90 sec C Pec Dec Fly’s 3 20,16,12 + 4-0-1-0 60 sec

D DB Lateral Raises 3 20,16,12 3-0-1-0 60 sec

E Bent Over Lateral Raises 3 20,16,12 + 3-0-1-0 60 sec

FDB Front Raises (2 sets palms up then 2 sets palms down)

4 10 3-0-1-0 45 sec

G Bodyweight Dips 3 12 3-0-1-0 45 sec

H Rope Extensions 2 18 + 3-0-1-0 45 sec

WEEK 5 - WORKOUT 1: Chest /Shoulders/Triceps (Monday)



A BB Deadlifts 6 18,12,6,6,12,18 3-0-1-0 2 min

B Pull-Ups 3 8-10 3-0-1-0 90 sec

C Incline Bench Prone DB Rows 3 12 + 3-0-1-0 45 Sec

D1 Incline Hammer Curls 3 12 3-0-1-0

D2 Standing BB Curls 3 812 3-0-1-0 60 Sec

WEEK 5 - WORKOUT 2: Back/Biceps/Cardio/Abs (Tuesday)


NOTE: At the end of workout perform 13 minutes of HIIT at speed 9.0 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.



A DB Bulgarian Split Squats 3 20,16,12,8 3-0-1-0 90 sec

B Leg Extensions 4 20,16,12,8 + 3-0-1-0 60 sec

C Leg Press 5 50,40,30,2010 3-0-1-0 90-120

secD Seated Leg Curls 4 20,16,12,8 3-0-1-0 90 sec

Donkey Calf Raise 5 8 3-0-1-0 45 sec

WEEK 5 - WORKOUT 3: Quads/Hams (Wednesday)

NOTE: + Each set on leg press add 1 more plate to each side as the reps go down

WEEK 5 - WORKOUT 4: Chest/Back/Triceps/Cardio (Thursday)


A1 Incline DB Press 5 10 + 4-0-1-0 45 sec

A2 Incline DB Rows 5 12 4-0-1-0 45 sec

B1 Flat DB Press 3 10 4-0-1-0 45 sec

B2 Wide Grip Pull-Ups 3 10 4-0-1-0 45 sec

C Incline EZ Bar Skull Crushers 3 12 4-0-1-0 60 sec

D Bent Over DB Tricep Kick Backs 3 12 4-0-1-0 45 sec

E Reverse Grip Straight Bar Tricep Extensions 3 12-15 + 4-0-1-0 60 sec

NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last SetNOTE: At the end of workout perform 25 minutes of Stairmaster (see cardio guide for full instructions)


A Shoulder DB Press 3 12 3-0-1-0 60 sec

B Prone DB Side Lateral Raise 3 12 + 3-0-1-0

C Dumbbell Front Raise Omni Set 3 8 3-0-1-0 90 sec

D Rope Rear Delt Face Pulls 3 12 3-0-1-0 60 sec

E Preacher Curls 3 12 3-0-1-0 60 sec

E Seated DB Curls 3 12 3-0-1-0 45 sec

G Standing DB Zottman Curls 3 12 3-0-1-0 45 sec

H Rope Curls 3 12 + 3-0-1-0 45 sec

WEEK 5 - WORKOUT 5: Biceps/Shoulders (Friday)



A Sumo Deadlifts 6 18,12,6,6,12,18 4-0-1-0 60 sec

B Seated Leg Curls 4 12 4-0-1-0 45 sec

C1DB Walking Lunges

3 10 4-0-1-0

C2 Leg Extension 3 15-20 3-0-1-0 90 sec

E DB Squats 6 12 5 sec eccentric 3-0-1-0 90 sec

WEEK 5 - WORKOUT 6: Hams/Quads (Saturday)




B Hanging Leg Raises 4 8-10 reps 45 sec

C1 Kneeling Rope Ab Crunch 4 10C2 Side Bench Crunch 4 20 45 sec




WEEK 6


A Single Leg Press 3 15 2-0-1-0 NA

B Heavy Leg Press 4 8 3-0-1-0 2 min sec

C Heavy DB Bulgarian Split Squats 3 5-6 3-0-1-0 90 sec

D Heavy Heels Elevated DB Squats 3 8-10 3-0-1-0 90 sec

E Heavy Single Leg Extension

3 10 3-0-1-0 60 sec

F Heavy Donkey Calf Raise 5 7-8 3-0-1-0 45 sec

G Heavy Leg Press Calf Press 4 8-10 3-0-1-0 45 sec

WEEK 6 - WORKOUT 1: Quads/Calves (Monday)

NOTE: For seated calf leg press (Alternate Feet Positions) Set 1-2 feet pointed outward Set 3-4 feet pointed inward.


A1 Flat DB Bench Press 3 5-6 3-0-1-0 60 secA2 BB Bicep Curls 3 8-10 3-0-1-0 60 secB1 Incline BB Bench Press 3 5-6 3-0-1-0 60 SecB2 Incline Hammer Curls 3 8-10 3-0-1-0 60 Sec

C Seated BB Shoulder Press 3 3-5 3-0-1-0 2 min

D BB Upright Row 3 10-12 3-0-1-0 90 sec

WEEK 6 - WORKOUT 2: Chest/Biceps/Shoulders/Cardio (Tuesday)



A1 Weighted Pull-UPs 3 6-8 3-0-1-0 60 sec

A2 Weighted Dips 3 6-8 3-0-1-0 60 sec

B1 Seated Cable Rows 4 8-10 3-0-1-0 60 secB2 Cable Tricep Pushdowns 4 12-15 3-0-1-0 60 secC Standing Side Lateral

Raise 3 15-20 3-0-1-0 60 sec

D Standing DB Shrugs Ommi Set 3 8+8+8+8 3-0-1-0 60 sec

WEEK 6 - WORKOUT 3: Back/Triceps/Side Delts (Wednesday)


WEEK 6 - WORKOUT 4: Hams/Calves/Abs/Cardio (Thursday)


A BB Stiff Legged Deadlift 3 8-10 4-0-1-0 90 sec

B Leg Press Feet High & Wide 4 8-10 + 4-0-1-0 90 sec

C Seated Leg Curls 4 20,16,12 4-0-1-0 60 sec

E

Standing BB Calf Raises (set1-2 toes outward)(set 3-4 toes neutral)(set 5-5 toes inward)

6 8-10 4-0-1-0 60 sec

NOTE: At the end of workout perform 13 minutes of HIIT at speed 9.0 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.


NOTE: + Drop Set On Leg Press 3X


A Flat BB Bench Press 3 3-5 3-0-1-0 2 min

B Incline DB Bench Press 3 6-8 + 3-0-1-0 90 sec

C1 Seated DB Hammer Curls 3 12 3-0-1-0

C2 Front Double Bicep Cable Curls 3 12 3-0-1-0 90 sec

D1 Reverse Grip EZ Curls 3 12 3-0-1-0

D2 Straight Bar Cable Culrs 3 20,16,12 3-0-1-0 90 sec

E1 Dumbbell Front Raise Omni Set 3 8 3-0-1-0

E2 Bent Over Cable Rear Delt Fly’s 3 12 3-0-1-0 90 sec

WEEK 6 - WORKOUT 5: Chest/Biceps/Front & Rear Delts (Friday)


NOTE: + On DB Seated Front Raise Exercise, lean forward about 45 degrees and perform front raises for 8 reps, then slightly move back 15 degrees and perform another 8 reps, then lean all the way back in the chair and perform another 8 reps.


A Deadlifts 4 5 4-0-1-0 2 min

B Reverse Grip Lat Pull Downs 4 8-12 + 4-0-1-0 45 sec

CStanding EZ Bar Tricep Extensions 3 10 4-0-1-0 90 sec

C2 Single Arm Cable Tricep Extensions 3 15-20 3-0-1-0 60 sec

E Reverse Pec Dec Rear Delt Fly’s 6 20,16,12 3-0-1-0 60 sec

WEEK 6 - WORKOUT 6: Back/Triceps/Rear Delts (Saturday)



EXERCISE TIME








Documents

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) · EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A Reverse Grip Barbell Row 3 20,15, 10 4-0-1-0 90 sec B Deadlifts 3 15-20 3-0-1-0