Exercises

Arms for days
ExerciseSetsRepsRest 
Incline DB Curls41560 s
Bench Dips4 1560 s
Cable Tri Push Downs Bar41560 s
Cable Hammer Curl 41560 s
Single Cross Body Cable Curl41560 s
Single Cross Body Cable Tri Ext41560 s
Military Push Ups41560 s
My chest is on fire
ExerciseSetsRepsRest 
Flat Close Grip Bench Press412
Push Ups 2060 s
Incline Bench Press412
Push Ups 2060 s
Flat Bench Press412
Push Ups2060 s
Incline DB Flies41260 s
SS Cable Press – Low, Plate Raises41260 s
Single Angle Press412
Push Ups2060s
Boulder Shoulders
ExerciseSetsRepsRest 
Single DB Front, Side, Side Bent Over41260-90 s
Standing Barbell Raises

use the same weight but try for 10

2060 s
Seated Side Raises

increase your weights

41260 s
Reverse Incline Flies

use the same weight but try for 12

2060 s
SS Barbell Front Raises Upright Rows41260 s

Repeat one set for all the above, no break (no cheating) I can see you!

Cobra Back
ExerciseSetsRepsRest 
Close Grip Pull Ups4860 s
Hexbar Deadlift

5lb increcements

4 660 s
Barbell Row

you can drop weight just a tiny bit if necessary

41260 s
Wide Grip Pull Ups 4860 s
One Arm DB Rows41060 s
Back Extensions Weighted

hold tension as the top after each 5 rep count

41560 s
Straight Bar Press Downs41060 s
My Legs are dead
ExerciseSetsRepsRest 
Squats

increase your weights

41060 s
Leg Extensions

single leg

4 1260 s
Sumo Squats Db42060 s
Reverse Lunges41560 s
Straight Leg Deadlifts Feet Together

increase the weight

41560 s
Supine Leg Presses Smith Machine

alternate legs 2x in 1 set

41060 s
Standing Cable Kickbacks41560 s
Seated Calf Raises 

after finishing, stand and do 20 body weight calf raise on each leg (remember to squeeze at the top)

415 60 s
Short and Spicy
ExerciseSetsRepsRest 
Squat & Shoulder Press (Superset)

increase the weight a bit more if you do 12

Plank

49-12 +

1min

90s
 Leg Curls & Leg Ext. (Superset)

Pull Ups

49-1290s
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)
ExerciseSetsRepsRest 
Leg Curls & Leg Ext. (Superset)

Bicep Curls

4 9-1290s
 Stationary Lunges & Barbell Row (Superset)

Leg Raises

49-1290s
 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
ExerciseSetsRepsRest 
Dead Lifts

increase the weight a bit more if you do 10

Mountain Climbers Forward & Side

410 +

40

15/side

90s
 Pull Downs & Tricep Ext. (Superset)

Glute Brides (on the heels)

411-1490s
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)
ExerciseSetsRepsRest 
Squat (alternate front & back)

increase the weight a bit more if you do 12

49-1290s
 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

420[box jumps]90s
Calf Raise420

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
ExerciseSetsRepsRest 
Incline Bench Press & Pull Downs

increase the weight a bit more if you do 12

41290s
 Flat Bench Press & Barbell Row

increase the weight a bit more if you do 12

41290s
Pull Up & Push Ups

min 20 push ups till exhaustion then 10s and hit 5 more & 10 pull ups

420[push ups]90s
T-Bar Rows & Chest Flies

increase the weight a bit more if you do 12

412
Back Ext.

increase the weight a bit more if you do 12

41260s
Why are Legs so hard
ExerciseSetsRepsRest 
Squat (alternate front & back)

increase the weight if too easy, should be exhausted by 15

420-2590s
 Stationary Lunge & Leg Curls

double up 2x/side for each 15 reps, use a weight that exhaust after 1st 15

420-25/leg [lunges]90s
Box Jumps & Leg Ext.

double up 2x/side for each 15 reps, use a weight that exhaust after 1st 15

420 [box jumps]90s
Calf Raise

10 reps then body weight single leg then back to it with heavier weight

410

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
ExerciseSetsRepsRest 
Incline Bench Press & Pull Downs

increase the weight, should be exhausted by 15 reps

420-2590s
 Flat Bench Press & Barbell Row420-2590s
Pull Up & Push Ups

min 30 push ups till exhaustion then 10s and hit 5 more & 12 pull ups

420[push ups]90s
T-Bar Rows & Chest Flies420-25
Back Ext.420-25
Arms and Core
ExerciseSetsRepsRest 
Close Grip Bench Press & Barbell Curl

increase the weight a bit more if you do 12

49-1290s
 Dips & Preacher Curl49-1290s
Overhead Tricep Ext. & Hammer Curls (alternating)49-1290s
Core Exercises

  • Leg Raise
  • Forward & Side Plank
  • Medicine Ball Full Ext.
  • Bicycle & Hold (hold after each 5s, 5 holds)
39-1260s

/circuit

Cardio: Run on the treadmill for 15-20 min, run as hard as you can for the last 5 min

Legs gone wild
ExerciseSetsRepsRest 
Squat

increase the weight a bit more if you do 12

411-1460-90s
 Lunges & Glute Bridge

increase the weight a bit more if you do 12

4 11-14/leg +  11-1490s
 Leg Press & Leg Curls

double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10

41090s
Step Up Calf Raise412 each leg45-60s
Upper body destruction
ExerciseSetsRepsRest 
Pull Downs & Push Ups

increase the weight a bit more if you do 12

4 11-14 + 15-2030-60s
 Barbell Row & Back Flies

increase the weight a bit more if you do 12

460-90s
 Machine Row (wide grip) & Bench Press

increase the weight a bit more if you do 12

411-1490s
Shoulder Press & Bicep Curl & Tricep Ext.

increase the weight a bit more if you do 12

411-1430-60s
Back Ext.

increase the weight a bit more if you do 12

430-60s
Full body bonanza
ExerciseSetsRepsRest 
Clean & Press

increase the weight a bit more if you do 10

430-60s
 Dead Lift

increase the weight a bit more if you do 10

460-90s
 Inner & Outer Thigh & Glute Machine

increase the weight a bit more if you do 12

411-1460-90s
Any Four Core Exercises:

  • Leg Raise
  • Ball Twist
  • Plank (side & front)
  • Stir the Pot
  • Russian Twist
  • Core Ext. w/ Exercise Ball
1 min for all ex
Back Ext.

increase the weight a bit more if you do 12

430-60s
Sexy Legs
ExerciseSetsRepsRest 
Squats4-510-1360 s
One Legged Hamstring Curl + One legged Leg Press4-52x(10/side) + 2x(10/side)60 s
Stationary Lunges + Single Leg Calf Raise 4-510-13 + 12-15/side60 s
I see muscles
ExerciseSetsRepsRest 
Clean and Press4-510-1260 s
One Arm Landmine Clean and Press4-510-1260 s
Military Push ups + Suspended Dips4-5max + max60 s
Dumbbell Skull Crusher + One Arm Kneeling Tri. Extension4-510-12 + 12/side  60 s
Dumbbell Shoulder Press + Bench Dips with Weights 4-510-12 + 12-15 60 s 
I am making back gains
ExerciseSetsRepsRest 
Pull Ups + Tbar Rows4-5max + 10-1360 s
One Arm Cable Rows + Dumbbell Rows4-510-12/side + 10-12/side60 s
Back Ext + Plank4-515-20/side + max60 s
Deadlifts4-510 60 s
Pull ups 4-5max60 s 
My chest never felt so good
ExerciseSetsRepsRest 
Flat Barbell Chest Press4-510-1260 s
Incline Barbell Chest Press4-510-1260 s
Flat Dumbbell Chest Press4-510-1260 s
Incline Dumbbell Chest Press4-510-12 60 s
Push Ups + Dumbell Flies 4-510-12 + 10-12—60 s
My arms Just grew
ExerciseSetsRepsRest 
Dumbbell Hammer Curls + Kneeling Tri. Extension4-510-12/side + 10-12/side60 s
Dumbell Bicep Curl + Weighted Bench Dips4-510-12/side + 10-15/side60 s
Barbell Curls + Barbell Skull Crushers4-510-12/side + 10-12/side60 s
Incline Seated Bicep Curls + Tricep Pull Overs4-510-12/side + 10-12/side60 s
Preacher Curls + Press Down Tri Extension 4-5 10-12/side + 10-12/side 60 s