LEVEL 3

WARMUP

Roman Chair: 5 minutes Pulldowns: 1 set of 30 reps Incline Bench Press: 1 set of 30 reps

5 SET SUPERSET

Pull-ups: To Failure (If you can’t do any use a band or do 12-15 Pulldowns)

Incline Barbell Bench Press: 20, 15, 12, 10, 20 reps

5 SET SUPERSET

Chin-ups: To Failure (If you can’t do any use a band or do 12-15 Pulldowns)

Flat Barbell Bench Press: 20, 15, 12, 10, 20 reps

5 SET SUPERSET

T-Bar Rows: 15 reps Flat Bench Flys: 15 reps

5 SET SUPERSET

Seated Rows: 15 reps Dumbell Pullovers: 15 reps

ABZ

Roman Chair: 5 minutes

LEVEL 2

WARMUP

Roman Chair: 4 minutes Pulldowns: 1 set of 25 reps Incline Bench Press: 1 set of 25 reps

4-5 SET SUPERSET

Pull-ups: To Failure (If you can’t do any use a band or do 10-12 Pulldowns)

Incline Barbell Bench Press: 15, 12, 10, 8, 15 reps

4-5 SET SUPERSET

Chin-ups: To Failure (If you can’t do any use a band or do 10-12 Pulldowns)

Flat Barbell Bench Press: 15, 12, 10, 8, 15 reps

4-5 SET SUPERSET

T-Bar Rows: 12 reps Flat Bench Flys: 12 reps

4-5 SET SUPERSET

Seated Rows: 12 reps Dumbell Pullovers: 12 reps

ABZ

Roman Chair: 4 minutes

LEVEL 1

WARMUP

Roman Chair: 3 minutes Pulldowns: 1 set of 20 reps Incline Bench Press: 1 set of 20 reps

3-4 SET SUPERSET

Pull-ups: To Failure (If you can’t do any use a band or do 8-10 Pulldowns)

Incline Barbell Bench Press: 12, 10, 8, 6, 12 reps

3-4 SET SUPERSET

Chin-ups: To Failure (If you can’t do any use a band or do 8-10 Pulldowns)

Flat Barbell Bench Press: 12, 10, 8, 6, 12 reps

3-4 SET SUPERSET

T-Bar Rows: 10 reps Flat Bench Flys: 10 reps

3-4 SET SUPERSET

Seated Rows: 10 reps Dumbell Pullovers: 10 reps

ABZ

Roman Chair: 3 minutes

LEVEL 3

WARMUP

Roman Chair: 5 minutes Military Press: 1 set of 30 reps Dumbbell Shrugs: 1 set of 30 reps

5 SET SUPERSET

Barbell Alternating Military Press: 12 reps so 6 and 6 Cable Laterals: 15.Reps Lying Side Laterals: 15 Reps

5 SET SUPERSET

Barbell Curls: 15 reps Skullcrushers: 20 reps

5 SET SUPERSET

Preacher Barbell Curls: 15 reps Straight Bar Pushdowns: 20 reps, then 20 1/4 reps

5 SET SUPERSET

Incline Curls: 15 reps Standing 1-Arm Tricep Extensions: 20 reps

ABZ

Roman Chair: 5-10 minutes

LEVEL 2

WARMUP

Roman Chair: 4 minutes Military Press: 1 set of 25 reps Dumbbell Shrugs: 1 set of 25 reps

4-5 SET SUPERSET

Barbell Alternating Military Press: 10 reps so 5 and 5 Cable Laterals: 12 Reps Lying Side Laterals: 12 Reps

4-5 SET SUPERSET

Barbell Curls: 12 reps Skullcrushers: 15 reps

4-5 SET SUPERSET

Preacher Barbell Curls: 12 reps Straight Bar Pushdowns: 15 reps, then 15 1/4 reps

4-5 SET SUPERSET

Incline Curls: 12 reps Standing 1-Arm Tricep Extensions: 15 reps

ABZ

Roman Chair: 5-8 minutes

LEVEL 1

WARMUP

Roman Chair: 3 minutes Military Press: 1 set of 20 reps Dumbbell Shrugs: 1 set of 20 reps

3-4 SET SUPERSET

Barbell Alternating Military Press: 8 reps so 4 and 4 Cable Laterals: 10 Reps Lying Side Laterals: 10 Reps

3-4 SET SUPERSET

Barbell Curls: 10 reps Skullcrushers: 12 reps

3-4 SET SUPERSET

Preacher Barbell Curls: 10 reps Straight Bar Pushdowns: 12 reps, then 12 1/4 reps

3-4 SET SUPERSET

Incline Curls: 10 reps Standing 1-Arm Tricep Extensions: 12 reps

ABZ

Roman Chair: 5-6 minutes

LEVEL 3

WARMUP

Roman Chair: 5 minutes Leg Extensions: 1 set of 30 reps Bodyweight Squats: 1 set of 30 reps

5 SET SUPERSET

Leg Extensions: 12 reps Back Squat: 12 reps

5 SET SUPERSET

Front Squat: 12 reps Leg Curls: 12 reps

5 SET SUPERSET

Leg Curls: 15 reps Stiff Leg Deadlifts: 15 reps

WALKING LUNGES

5-10 minutes

ABZ

Roman Chair: 5-10 minutes

LEVEL 2

WARMUP

Roman Chair: 4 minutes Leg Extensions: 1 set of 25 reps Bodyweight Squats: 1 set of 25 reps

4-5 SET SUPERSET

Leg Extensions: 10 reps Back Squat: 10 reps

4-5 SET SUPERSET

Front Squat: 10 reps Leg Curls: 10 reps

4-5 SET SUPERSET

Leg Curls: 12 reps Stiff Leg Deadlifts: 12 reps

WALKING LUNGES

5-8 minutes

ABZ

Roman Chair: 5-8 minutes

LEVEL 1

WARMUP

Roman Chair: 3 minutes Leg Extensions: 1 set of 20 reps Bodyweight Squats: 1 set of 20 reps

3-4 SET SUPERSET

Leg Extensions: 8 reps Back Squat: 8 reps

3-4 SET SUPERSET

Front Squat: 8 reps Leg Curls: 8 reps

3-4 SET SUPERSET

Leg Curls: 10 reps Stiff Leg Deadlifts: 10 reps

WALKING LUNGES

5-6 minutes

ABZ

Roman Chair: 5-6 minutes

LEVEL 3

WARMUP

Roman Chair: 5 minutes

5 SET SUPERSET

Cheating Barbell Curls: 30, 15, 10, 5, 20 reps

Cheating Heavy Ass Pushdowns: 30, 15, 10, 5, 20 reps

5 SET SUPERSET

Alternating Dumbbell Curls: 12 reps Low Pulley Tricep Extensions with Rope: 15 reps

5 SET SUPERSET

Preacher Barbell Curls: 6-8 heavy, 6-8 top 1/4reps

Skullcrushers: 10 reps to the chin, 10 reps to the nose

5 SET SUPERSET

Incline Curls: 12 reps total (8 reps twist for 5 count then 4 more)

Heavy Kickback with Twist: 12 reps

ABZ

Roman Chair: 5-10 minutes

LEVEL 2

WARMUP

Roman Chair: 4 minutes

4-5 SET SUPERSET

Cheating Barbell Curls: 25, 12, 8, 5, 15 reps

Cheating Heavy Ass Pushdowns: 25, 12, 8, 5, 15 reps

4-5 SET SUPERSET

Alternating Dumbbell Curls: 10 reps Low Pulley Tricep Extensions with Rope: 12 reps

4-5 SET SUPERSET

Preacher Barbell Curls: 6 reps heavy, 6 reps top 1/4reps

Skullcrushers: 8 reps to the chin, 8 reps to the nose

4-5 SET SUPERSET

Incline Curls: 10 reps total (6 reps twist for 5 count then 4 more)

Heavy Kickback with Twist: 10 reps

ABZ

Roman Chair: 5-8 minutes

LEVEL 1

WARMUP

Roman Chair: 3 minutes

3-4 SET SUPERSET

Cheating Barbell Curls: 20, 10, 8, 5, 12 reps

Cheating Heavy Ass Pushdowns: 20, 10, 8, 5, 12 reps

3-4 SET SUPERSET

Alternating Dumbbell Curls: 8 reps Low Pulley Tricep Extensions with Rope: 10 reps

3-4 SET SUPERSET

Preacher Barbell Curls: 5 reps heavy, 5 reps top 1/4reps

Skullcrushers: 6 reps to the chin, 6 reps to the nose

3-4 SET SUPERSET

Incline Curls: 8 reps total (5 reps twist for 5 count then 4 more)

Heavy Kickback with Twist: 8 reps

ABZ

Roman Chair: 5-6 minutes