Day 01
Monday
250 REP ABS TO START
Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps
CHEST & BACK
WARMUP: 3 SETS
Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps
4 SET SUPERSET
Weighted or Regular Pull-Ups 15-12-10-8-20
Incline Barbell Press 15-12-10-8-20
4 SET SUPERSET
Bench Press: 15-12-10-8-20 reps Weighted Chin-Ups or Regular: 15-12-10-8-20 reps
4 SET TRI-SET
Dumbbell Flyes: 15-12-10-8-20 reps T-Bar Rows: 15-12-10-8-20 reps Seated Rows: 15-12-10-8-20 reps
4 SET TRI-SET
Dumbbell Pullovers: 15-12-10-8-20 reps Dips: 15-12-10-8-20 reps Cable Flys: 15-12-10-8-20 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps
Stick Twists: 100-300 reps
WALKING LUNGES
400-800 meters
Day 02
Tuesday
AM SESSION
250 REP ABS TO START
Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps
SHOULDER & ARMZ
5 SET TRI-SET
Dumbbell Military Press: 15-12-10-8-20 reps Lateral Raises: 15-12-10-8-20 reps Bent Over Laterals: 15-12-10-8-20 reps
5 SET TRI-SET
Alternate Barbell Press Front & Back (earlobes & chin touch): 15-12-10-8-20 reps each side Cable Side Laterals: 15-12-10-8-20 reps Lying Side Laterals: 15-12-10-8-20 reps
4 SET SUPERSET
Barbell Cheat Curls: 15-12-10-8-20 reps Tricep Pushdowns: 15-12-10-8-20 reps
4 SET SUPERSET
Incline DB Rollbacks: 15-12-10-8-20 reps Incline Dumbbell Curls: 15-12-10-8-20 reps
4 SET SUPERSET
Cable Curls: 15-12-10-8-20 reps Bodyweight Skulls: 12-15 reps Preacher Curls: 15-12-10-8-20 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps
Stick Twists: 100-300 reps
WALKING LUNGES
400-800 meters
PM SESSION
LEGS
5 SET SUPERSET
Leg Extensions: 15-12-10-8-20 reps Squats: 15-12-10-8-20 reps
5 SET SUPERSET
Front Squats: 15-12-10-8-20 reps Leg Curls: 15-12-10-8-20 reps
5 SET SUPERSET
Stiff Leg Deadlifts: 15-12-10-8-20 reps Band or Machine Hamstrings: 15-12-10-8-20 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps
Day 03
Wednesday
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 5 count Down & Press: 8-12 reps
4 SET SUPERSET
Bench Press 5 count Down & Press: 8-12 reps Weighted Chin-Ups or Regular: To Failure
4 SET TRI-SET
Dumbbell Flyes: 5 count Down & Fly: 8-12 reps T-Bar Rows: 5 count Down & Pull: 8-12 reps Seated Rows: 5 count Down & Pull: 8-12 reps
4 SET TRI-SET
Dumbbell Pullovers: 5 count Down & Up: 8-12 reps Dips: Regular reps to Failure Cable Flys: 5 count Up & Fly: 8-12 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps
Stick Twists: 100-300 reps
WALKING LUNGES
400-800 meters
Day 04
Thursday
250 REP ABS TO START
Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps
SHOULDER & ARMZ
3 SET TRI-SET
Dumbbell Military Press: 10/20 reps Lateral Raises: 10/20 reps Bent Over Laterals: 10/20 reps
3 SET TRI-SET
Barbell Press Military Press: 10/20 reps Cable Side Laterals: 10/20 reps Lying Side Laterals: 10/20 reps
3-4 SET SUPERSET
Barbell Cheat Curls: 10/20 reps Tricep Pushdowns: 10/20 reps
4 SET SUPERSET
Incline DB Rollbacks: 10/20 reps Incline Dumbbell Curls: 10/20 reps
4 SET TRI-SET
Cable Curls: 10/20 reps Bodyweight Skulls: 20 reps Preacher Curls: 10/20 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps
Stick Twists: 100-300 reps
WALKING LUNGES
400-800 meters
Day 05
Friday
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: 20 reps
4 SET SUPERSET
Bench Press: 20 reps Weighted Chin-Ups or Regular: To Failure
4 SET TRI-SET
Dumbbell Flyes: 20 reps T-Bar Rows: 20 reps Seated Rows: 20 reps
4 SET TRI-SET
Dumbbell Pullovers: 20 reps Dips: 20 reps Cable Flys: 20 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps
Stick Twists: 100-300 reps
WALKING LUNGES
400-800 meters
Day 06
Saturday
AM SESSION
250 REP ABS TO START
Weighted Crunches: 100 reps Roman Chairs: 100 reps Ab Wheels: 50 reps
SHOULDER & ARMZ
4 SET TRI-SET
Dumbbell Military Press: 20 reps Lateral Raises: 20 reps Bent Over Laterals: 20 reps
4 SET TRI-SET
Alternate Barbell Press Front & Back (earlobes & chin touch): 20 each side Cable Side Laterals: 20 reps Lying Side Laterals: 20 reps
4 SET SUPERSET
Barbell Cheat Curls: 20 reps Tricep Pushdowns: 20 reps
4 SET SUPERSET
Incline DB Rollbacks: 20 reps Incline Dumbbell Curls: 20 reps
4 SET TRI-SET
Cable Curls: 20 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 Twists: 100-300 reps
WALKING LUNGES
400-800 meters
SATURDAY PM SESSION
LEGS
5 SET SUPERSET
Leg Extensions: 20 reps Squats: 20 reps
5 SET SUPERSET
Front Squats: 20 reps Leg Curls: 20 reps
5 SET SUPERSET
Stiff Leg Deadlifts: 20 reps Band or Machine Hamstrings: 20 reps
250 REPS LOW BACK
Low Back Extensions: 100 reps Reverse Hypers: 100 reps Good Mornings: 50 reps