SPECIAL RELEASE: The Myth w/ Sergio Oliva

WARMUP

Roman Chair Sit-Ups: 250 reps

7 SET SUPERSET

Bench Press: 8 reps (Increase weight 20 lbs per set) Pull-ups or Chin-ups: 15 reps

7 SET SUPERSET

Seated Rows: 15 reps Dumbbell Flyes: 15 reps Dips: 15 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP

Roman Chair Sit-Ups: 250 reps

Military Press: 5 sets of 15 reps

Heavy Curls: 5 sets of 5 reps

Skull Crushers: 5 sets of 5 reps

Scott (Curls) Bench: 5 sets of 10 reps

Scott (Curls) Bench with Dumbbells: 5 sets of 5 reps

Sitting Down Triceps: 5 sets of 5 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP

Roman Chair Sit-Ups: 250 reps

Leg Raises: 5 sets of 20 reps

Side Bends on 45 degree (100 each side): 200 reps total

Back Squats: 4 sets of 5 reps

Dumbbell Lunges: 4 sets of 5 reps

Stiff Leg Deadlifts: 4 sets of 5 reps

Calve Raises: 10 sets of 8 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP

Roman Chair Sit-Ups: 250 reps

5 SET SUPERSET

Bench Press: 5 sets of 7 reps Behind the Neck Pulldowns; 5 sets of 15 reps

5 SET TRI-SET

Press Behind Neck Press: 5 sets of 5 reps Sitting Press w/ Dumbbells: 5 sets of 10 reps Dip Bars: 5 sets of 8 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP

Roman Chair Sit-Ups: 250 reps

Military Press: 3 sets of 5 reps

Heavy Curls: 3 sets of 5 reps

Skull Crushers: 3 sets of 5 reps

Overhead One DB Triceps Extensions: 3 sets of 5 reps

Heavy Push-downs: 3 sets of 5 reps

Chinning Behind Neck: 5 sets of 5 reps

Chinning Bar with Closed Hands: 5 sets of 5 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

Sit-ups: 5 sets of 10 reps

Leg Raises: 5 sets of 10 reps

Side Bends on 45 degree: 50 each side

Squats: 3 sets of 3 reps

Squats: 3 sets of 2 reps (heavier)

Squats: 3 sets of 20 reps (light)

Front Squats: 5 sets of 10 reps

Sitting Calve Raises: 5 sets of 5 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters