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Exercises
Arms for days
| Exercise | Sets | Reps | Rest |
| Incline DB Curls | 4 | 15 | 60 s |
| Bench Dips | 4 | 15 | 60 s |
| Cable Tri Push Downs Bar | 4 | 15 | 60 s |
| Cable Hammer Curl | 4 | 15 | 60 s |
| Single Cross Body Cable Curl | 4 | 15 | 60 s |
| Single Cross Body Cable Tri Ext | 4 | 15 | 60 s |
| Military Push Ups | 4 | 15 | 60 s |
My chest is on fire
| Exercise | Sets | Reps | Rest |
| Flat Close Grip Bench Press | 4 | 12 | — |
| Push Ups | — | 20 | 60 s |
| Incline Bench Press | 4 | 12 | — |
| Push Ups | — | 20 | 60 s |
| Flat Bench Press | 4 | 12 | — |
| Push Ups | — | 20 | 60 s |
| Incline DB Flies | 4 | 12 | 60 s |
| SS Cable Press – Low, Plate Raises | 4 | 12 | 60 s |
| Single Angle Press | 4 | 12 | — |
| Push Ups | — | 20 | 60s |
Boulder Shoulders
| Exercise | Sets | Reps | Rest |
| Single DB Front, Side, Side Bent Over | 4 | 12 | 60-90 s |
| Standing Barbell Raises use the same weight but try for 10 | — | 20 | 60 s |
| Seated Side Raises increase your weights | 4 | 12 | 60 s |
| Reverse Incline Flies use the same weight but try for 12 | — | 20 | 60 s |
| SS Barbell Front Raises Upright Rows | 4 | 12 | 60 s |
Repeat one set for all the above, no break (no cheating) I can see you!
Cobra Back
| Exercise | Sets | Reps | Rest |
| Close Grip Pull Ups | 4 | 8 | 60 s |
| Hexbar Deadlift 5lb increcements | 4 | 6 | 60 s |
| Barbell Row you can drop weight just a tiny bit if necessary | 4 | 12 | 60 s |
| Wide Grip Pull Ups | 4 | 8 | 60 s |
| One Arm DB Rows | 4 | 10 | 60 s |
| Back Extensions Weighted hold tension as the top after each 5 rep count | 4 | 15 | 60 s |
| Straight Bar Press Downs | 4 | 10 | 60 s |
My Legs are dead
| Exercise | Sets | Reps | Rest |
| Squats increase your weights | 4 | 10 | 60 s |
| Leg Extensions single leg | 4 | 12 | 60 s |
| Sumo Squats Db | 4 | 20 | 60 s |
| Reverse Lunges | 4 | 15 | 60 s |
| Straight Leg Deadlifts Feet Together increase the weight | 4 | 15 | 60 s |
| Supine Leg Presses Smith Machine alternate legs 2x in 1 set | 4 | 10 | 60 s |
| Standing Cable Kickbacks | 4 | 15 | 60 s |
| Seated Calf Raises after finishing, stand and do 20 body weight calf raise on each leg (remember to squeeze at the top) | 4 | 15 | 60 s |
Short and Spicy
| Exercise | Sets | Reps | Rest |
| Squat & Shoulder Press (Superset) increase the weight a bit more if you do 12 Plank | 4 | 9-12 + 1min | 90s |
| Leg Curls & Leg Ext. (Superset) Pull Ups | 4 | 9-12 | 90s |
| Run a Circuit with all the exercises | — | — | — |
Cardio: Steady state cardio 15-20 min, heart rate should be 147-165
I thought i was finished (legs)
| Exercise | Sets | Reps | Rest |
| Leg Curls & Leg Ext. (Superset) Bicep Curls | 4 | 9-12 | 90s |
| Stationary Lunges & Barbell Row (Superset) Leg Raises | 4 | 9-12 | 90s |
| Run a Circuit with all the exercises | — | — | — |
Cardio: Interval Cardio 15-20 min,
Use 2 equipment, bicycle & treadmill,
1 min as fast as you can followed by 90s rest
Change equipment after 8.5 min
by then you should have completed at least 4 fast and rested 3 times
I can feel it working
| Exercise | Sets | Reps | Rest |
| Dead Lifts increase the weight a bit more if you do 10 Mountain Climbers Forward & Side | 4 | 10 + 40 15/side | 90s |
| Pull Downs & Tricep Ext. (Superset) Glute Brides (on the heels) | 4 | 11-14 | 90s |
| Run a Circuit with all the exercises | — | — | — |
Cardio: Steady Sate Cardio 15-20 min
heart rate should be 147-165
Who made this up (Legs)
| Exercise | Sets | Reps | Rest |
| Squat (alternate front & back) increase the weight a bit more if you do 12 | 4 | 9-12 | 90s |
| Stationary Lunge & Leg Curls double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10 | 4 | 12/leg [lunges] | 90s |
| Box Jumps double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10 | 4 | 20[box jumps] | 90s |
| Calf Raise | 4 | 20 | — |
Cardio: Run on the treadmill for 15-20 min, run as hard as you can for the last 5 min
Hit my chest and back
| Exercise | Sets | Reps | Rest |
| Incline Bench Press & Pull Downs increase the weight a bit more if you do 12 | 4 | 12 | 90s |
| Flat Bench Press & Barbell Row increase the weight a bit more if you do 12 | 4 | 12 | 90s |
| Pull Up & Push Ups min 20 push ups till exhaustion then 10s and hit 5 more & 10 pull ups | 4 | 20[push ups] | 90s |
| T-Bar Rows & Chest Flies increase the weight a bit more if you do 12 | 4 | 12 | — |
| Back Ext. increase the weight a bit more if you do 12 | 4 | 12 | 60s |
Why are Legs so hard
| Exercise | Sets | Reps | Rest |
| Squat (alternate front & back) increase the weight if too easy, should be exhausted by 15 | 4 | 20-25 | 90s |
| Stationary Lunge & Leg Curls double up 2x/side for each 15 reps, use a weight that exhaust after 1st 15 | 4 | 20-25/leg [lunges] | 90s |
| Box Jumps & Leg Ext. double up 2x/side for each 15 reps, use a weight that exhaust after 1st 15 | 4 | 20 [box jumps] | 90s |
| Calf Raise 10 reps then body weight single leg then back to it with heavier weight | 4 | 10 | — |
Cardio: Use the rowing machine for 15 min, for the last 6 min, alternate every min with rowing as hard as you can and a rest
Big Chest Big Back
| Exercise | Sets | Reps | Rest |
| Incline Bench Press & Pull Downs increase the weight, should be exhausted by 15 reps | 4 | 20-25 | 90s |
| Flat Bench Press & Barbell Row | 4 | 20-25 | 90s |
| Pull Up & Push Ups min 30 push ups till exhaustion then 10s and hit 5 more & 12 pull ups | 4 | 20[push ups] | 90s |
| T-Bar Rows & Chest Flies | 4 | 20-25 | — |
| Back Ext. | 4 | 20-25 | — |
Arms and Core
| Exercise | Sets | Reps | Rest |
| Close Grip Bench Press & Barbell Curl increase the weight a bit more if you do 12 | 4 | 9-12 | 90s |
| Dips & Preacher Curl | 4 | 9-12 | 90s |
| Overhead Tricep Ext. & Hammer Curls (alternating) | 4 | 9-12 | 90s |
Core Exercises
| 3 | 9-12 | 60s /circuit |
Cardio: Run on the treadmill for 15-20 min, run as hard as you can for the last 5 min
Legs gone wild
| Exercise | Sets | Reps | Rest |
| Squat increase the weight a bit more if you do 12 | 4 | 11-14 | 60-90s |
| Lunges & Glute Bridge increase the weight a bit more if you do 12 | 4 | 11-14/leg + 11-14 | 90s |
| Leg Press & Leg Curls double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10 | 4 | 10 | 90s |
| Step Up Calf Raise | 4 | 12 each leg | 45-60s |
Upper body destruction
| Exercise | Sets | Reps | Rest |
| Pull Downs & Push Ups increase the weight a bit more if you do 12 | 4 | 11-14 + 15-20 | 30-60s |
| Barbell Row & Back Flies increase the weight a bit more if you do 12 | 4 | — | 60-90s |
| Machine Row (wide grip) & Bench Press increase the weight a bit more if you do 12 | 4 | 11-14 | 90s |
| Shoulder Press & Bicep Curl & Tricep Ext. increase the weight a bit more if you do 12 | 4 | 11-14 | 30-60s |
| Back Ext. increase the weight a bit more if you do 12 | 4 | — | 30-60s |
Full body bonanza
| Exercise | Sets | Reps | Rest |
| Clean & Press increase the weight a bit more if you do 10 | 4 | — | 30-60s |
| Dead Lift increase the weight a bit more if you do 10 | 4 | — | 60-90s |
| Inner & Outer Thigh & Glute Machine increase the weight a bit more if you do 12 | 4 | 11-14 | 60-90s |
Any Four Core Exercises:
| 1 min for all ex | — | — |
| Back Ext. increase the weight a bit more if you do 12 | 4 | — | 30-60s |
Sexy Legs
| Exercise | Sets | Reps | Rest |
| Squats | 4-5 | 10-13 | 60 s |
| One Legged Hamstring Curl + One legged Leg Press | 4-5 | 2x(10/side) + 2x(10/side) | 60 s |
| Stationary Lunges + Single Leg Calf Raise | 4-5 | 10-13 + 12-15/side | 60 s |
I see muscles
| Exercise | Sets | Reps | Rest |
| Clean and Press | 4-5 | 10-12 | 60 s |
| One Arm Landmine Clean and Press | 4-5 | 10-12 | 60 s |
| Military Push ups + Suspended Dips | 4-5 | max + max | 60 s |
| Dumbbell Skull Crusher + One Arm Kneeling Tri. Extension | 4-5 | 10-12 + 12/side | 60 s |
| Dumbbell Shoulder Press + Bench Dips with Weights | 4-5 | 10-12 + 12-15 | 60 s |
I am making back gains
| Exercise | Sets | Reps | Rest |
| Pull Ups + Tbar Rows | 4-5 | max + 10-13 | 60 s |
| One Arm Cable Rows + Dumbbell Rows | 4-5 | 10-12/side + 10-12/side | 60 s |
| Back Ext + Plank | 4-5 | 15-20/side + max | 60 s |
| Deadlifts | 4-5 | 10 | 60 s |
| Pull ups | 4-5 | max | 60 s |
My chest never felt so good
| Exercise | Sets | Reps | Rest |
| Flat Barbell Chest Press | 4-5 | 10-12 | 60 s |
| Incline Barbell Chest Press | 4-5 | 10-12 | 60 s |
| Flat Dumbbell Chest Press | 4-5 | 10-12 | 60 s |
| Incline Dumbbell Chest Press | 4-5 | 10-12 | 60 s |
| Push Ups + Dumbell Flies | 4-5 | 10-12 + 10-12 | —60 s |
My arms Just grew
| Exercise | Sets | Reps | Rest |
| Dumbbell Hammer Curls + Kneeling Tri. Extension | 4-5 | 10-12/side + 10-12/side | 60 s |
| Dumbell Bicep Curl + Weighted Bench Dips | 4-5 | 10-12/side + 10-15/side | 60 s |
| Barbell Curls + Barbell Skull Crushers | 4-5 | 10-12/side + 10-12/side | 60 s |
| Incline Seated Bicep Curls + Tricep Pull Overs | 4-5 | 10-12/side + 10-12/side | 60 s |
| Preacher Curls + Press Down Tri Extension | 4-5 | 10-12/side + 10-12/side | 60 s |