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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
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 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
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: At the end of workout perform 20 minutes of Stairmaster (see cardio guide for full instructions)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
NOTE: See cardio guide for Abs
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
NOTE: See cardio guide for Abs
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/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
NOTE: At the end of workout perform 23 minutes of Stairmaster (see cardio guide for full instructions)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
WEEK 3 - WORKOUT 7: HIIT Cardio/Abs (Sunday)
EXERCISE ROUNDS TIME ON REST
A HIIT (Treadmill) 5 60 sec 60 sec
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
Perform HIIT (High Intensity Interval Training on Treadmill) for 15 minutes.
First 3 minutes walk at 3.0 speed. Next, increase speed to 8.5 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 4
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: At the end of workout perform 23 minutes of Stairmaster (see cardio guide for full instructions)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
WEEK 4 - WORKOUT 4: Chest/Shoulders/Triceps/Cardio/Abs (Thursday)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
NOTE: See cardio guide for Abs
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
WEEK 4 - WORKOUT 5: Stairs Cardio/Abs (Sunday)
EXERCISE TIME
A Stair Stepper or Treadmill on Steep Incline 23 min
• Start out on stair stepper at speed 5 for 5 minutes.
• Next increase speed to 6 for 5 minutes
• Then increase speed to 7 for 8 minutes
• Finally decrease speed to 5 for 2:30 minutes and then to speed 4 for another 2:30 minutes.
• This should total 23 minutes
WEEK 5
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
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: See cardio guide for Abs
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
WEEK 5 - WORKOUT 7: HIIT Cardio/Abs (Sunday)
EXERCISE ROUNDS TIME ON REST
A HIIT (Treadmill) 5 60 sec 60 sec
B Hanging Leg Raises 4 8-10 reps 45 sec
C1 Kneeling Rope Ab Crunch 4 10C2 Side Bench Crunch 4 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 9.0 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 6
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
NOTE: At the end of workout perform 25 minutes of Stairmaster (see cardio guide for full instructions)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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)
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.
WEEK 6 - WORKOUT 4: Hams/Calves/Abs/Cardio (Thursday)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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: See cardio guide for Abs
NOTE: + Drop Set On Leg Press 3X
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
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: + Do a Drop Set (decrease weight by 20%) 3 times on Last 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.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/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)
NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set
WEEK 6 - WORKOUT 7: HIIT Cardio/Abs (Sunday)
EXERCISE TIME
A Stair Stepper or Treadmill on Steep Incline 25 min
• Start out on stair stepper at speed 5 for 5 minutes.
• Next increase speed to 6 for 5 minutes
• Then increase speed to 7 for 10 minutes
• Finally decrease speed to 5 for 2:30 minutes and then to speed 4 for another 2:30 minutes.
• This should total 25 minutes
NOTE: See cardio guide for Abs
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