SPECIAL RELEASE: All Bodybuilding

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

WARMUP: 3 SETS

Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps

4 SET SUPERSET

Weighted or Regular Pull-Ups: To Failure Incline Barbell Press: 12-20 reps

4 SET SUPERSET

Bench Press: 12-120 reps Wider Grip Weighted Chin-Ups or Regular: To Failure

4 SET TRI-SET

Dumbbell Flyes: 15 reps T-Bar Rows: 15 reps Seated Rows: 15 reps

4 SET TRI-SET

Dumbbell Pullovers: 15 reps Dips: 15 reps Cable Flys: 15 reps

250 Reps Low Back

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

3-4 SET TRI-SET

Dumbbell Military Press: 15 reps Lateral Raises: 15 reps Bent Over Laterals: 15 reps

3-4 SET TRI-SET

Alternate Barbell Press Front & Back (earlobes & chin touch): 10 each side, so 20 total reps Cable Side Laterals: 15 reps Lying Side Laterals: 12 reps per side

4 SET SUPERSET

Barbell Cheat Curls: 6-12 reps Tricep Pushdowns: 20 heavy, 20 1/4 reps

4 SET SUPERSET

Incline DB Rollbacks: 20 reps Incline Dumbbell Curls: 8 reps, 5 second twist, 4 more reps

4 SET TRI-SET

Cable Curls: 30 reps Bodyweight Skulls: 12-15 reps Preacher Curls: 20 reps

250 Reps Low Back

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

5 SET SUPERSET

Leg Extensions: 15 reps Squats: 20 reps

5 SET SUPERSET

Front Squats: 12 reps Leg Curls: 15 reps

5 SET SUPERSET

Stiff Leg Deadlifts: 15 reps

Band Hamstrings: 30 reps

250 Reps Low Back

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

WARMUP: 3 SETS

Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps

4 SET SUPERSET

Regular WIDE Pull-ups: To Failure Incline Barbell Press: 8-12 reps

4 SET SUPERSET

V-bar Pull-ups: To Failure Flat DB Bench Press: 8-12 reps

4 SET TRI-SET

Dumbbell Flyes: 15 reps Seated Rows: 15 reps Push-ups: 20 reps

4 SET TRI-SET

Dumbbell Pullovers: 15 reps Dips: 15 reps Cable Flys: 15 reps

250 Reps Low Back

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

3-4 SET TRI-SET

Arnold Press: 15 reps Lateral Raises: 15 reps Bent Over Laterals: 15 reps

3-4 SET TRI-SET

Alternate Barbell Press Front & Back (earlobes & chin touch): 10 each side, so 20 total reps Cable Side Laterals: 15 reps Lying Side Laterals: 12 reps per side

4 SET SUPERSET

Dave Draper Curls:  6-12 reps Tricep Pushdowns: 20 heavy, 20 1/4 reps

4 SET SUPERSET

Skullcrushers: 25 reps light for pump Incline Dumbbell Curls: 8 reps, 5 second twist, 4 more reps

4 SET TRI-SET

Cable Curls: 30 reps Bodyweight Skulls: 12-15 reps Preacher Curls: 20 reps

250 Reps Low Back

Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps

Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps

WALKING LUNGES

400-800 meters