LEVEL 3

WARMUP

Roman Chair: 5 minutes V-bar Pulldowns: 1 set 30 reps Incline Bench Press: 1 set 30 reps

5 SET SUPERSET

V-bar Pull-ups: To failure

If you can’t do any, then use use a band or do 12-15 pulldowns

Incline Barbell Bench Press: 12 reps

5 SET SUPERSET

Wide Grip Pull-ups: To failure

If you can’t do any, then use use a band or do 12-15 pulldowns

Feet Elevated Flat Barbell Bench Press: 20 reps

5 SET SUPERSET

Under-grip Pulldowns: 15 reps Dumbbell Flat Flys: 15 reps

5 SET SUPERSET

Seated Rows: 15 reps Dumbell Pullovers: 15 reps Push-ups: To failure

ROMAN CHAIR ABS

5-10 minutes

LEVEL 2

WARMUP

Roman Chair: 4 minutes V-bar Pulldowns: 1 set 25 reps Incline Bench Press: 1 set 25 reps

4 SET SUPERSET

V-bar Pull-ups: To failure

If you can’t do any, then use use a band or do 12-15 pulldowns

Incline Barbell Bench Press: 10 reps

4 SET SUPERSET

Wide Grip Pull-ups: To failure

If you can’t do any, then use use a band or do 12-15 pulldowns

Feet Elevated Flat Barbell Bench Press: 15 reps

4 SET SUPERSET

Under-grip Pulldowns: 12 reps Dumbbell Flat Flys: 12 reps

4 SET SUPERSET

Seated Rows: 12 reps Dumbell Pullovers: 12 reps Push-ups: To failure

ROMAN CHAIR ABS

5-8 minutes

LEVEL 1

WARMUP

Roman Chair: 3 minutes V-bar Pulldowns: 1 set 20 reps Incline Bench Press: 1 set 20 reps

3 SET SUPERSET

V-bar Pull-ups: To failure

If you can’t do any, then use use a band or do 12-15 pulldowns

Incline Barbell Bench Press: 8-10 reps

3 SET SUPERSET

Wide Grip Pull-ups: To failure

If you can’t do any, then use use a band or do 12-15 pulldowns

Feet Elevated Flat Barbell Bench Press: 12 reps

3 SET SUPERSET

Under-grip Pulldowns: 10 reps Dumbbell Flat Flys: 10 reps

3 SET SUPERSET

Seated Rows: 10 reps Dumbell Pullovers: 10 reps Push-ups: To failure

ROMAN CHAIR ABS

5-6 minutes

LEVEL 3

WARMUP

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

6 SET SUPERSET

Behind The Neck Press: 12 reps Cable Laterals: 25 Reps Upright Rows: 15 Reps

8 SET SUPERSET

Barbell Curls: 15 reps Pushdowns: 20 reps

8 SET SUPERSET

Dumbbell Curls: 12 reps Triceps Dips: 20 reps

ROMAN CHAIR ABS

5-10 minutes

LEVEL 2

WARMUP

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

5 SET SUPERSET

Behind The Neck Press: 10-12 reps Cable Laterals: 20 Reps Upright Rows: 12 Reps

7 SET SUPERSET

Barbell Curls: 12 reps Pushdowns: 15 reps

7 SET SUPERSET

Dumbbell Curls: 10 reps Triceps Dips: 15 reps

ROMAN CHAIR ABS

5-8 minutes

LEVEL 1

WARMUP

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

4 SET SUPERSET

Behind The Neck Press: 10 reps Cable Laterals: 15 Reps Upright Rows: 10 Reps

6 SET SUPERSET

Barbell Curls: 10 reps Pushdowns: 12 reps

6 SET SUPERSET

Dumbbell Curls: 8 reps Triceps Dips: 12 reps

ROMAN CHAIR ABS

5-6 minutes

LEVEL 3

WARMUP

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

8 SET SUPERSET

Squats: 12-15 reps Leg Press: 12-15 reps

6 SET SUPERSET

Leg Extensions: 15 reps Leg Curls: 20 reps

LUNGES

5-10 minutes

ROMAN CHAIR ABS

5-10 minutes

LEVEL 2

WARMUP

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

7 SET SUPERSET

Squats: 12 reps Leg Press: 12 reps

5 SET SUPERSET

Leg Extensions: 12 reps Leg Curls: 15 reps

LUNGES

5-8 minutes

ROMAN CHAIR ABS

5-8 minutes

LEVEL 1

WARMUP

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

6 SET SUPERSET

Squats: 10 reps Leg Press: 10 reps

4 SET SUPERSET

Leg Extensions: 10 reps Leg Curls: 12 reps

LUNGES

5-6 minutes

ROMAN CHAIR ABS

5-6 minutes

LEVEL 3

WARMUP

Roman Chair: 5 minutes

5 SET SUPERSET

Barbell Curls: 10 reps heavy Reverse Curls (light): 20 reps

5 SET SUPERSET

Close Grip Bench Press: 15 reps Overhead Tricep Cable Extensions: 20 reps

5 SET SUPERSET

Cable Curls: 15 reps close, 15 reps wide Skullcrushers: 10 reps nose, 10 reps chin, 10 reps forehead

5 SET SUPERSET

Winding Incline Curls: 12 reps heavy Bench Dips: 30 reps

ROMAN CHAIR ABS

5-10 minutes

LEVEL 2

WARMUP

Roman Chair: 4 minutes

4-5 SET SUPERSET

Barbell Curls: 8 reps heavy Reverse Curls (light): 15 reps

4-5 SET SUPERSET

Close Grip Bench Press: 12 reps Overhead Tricep Cable Extensions: 15 reps

4-5 SET SUPERSET

Cable Curls: 12 reps close, 12 reps wide Skullcrushers: 8 reps nose, 8 reps chin, 8 reps forehead

4-5 SET SUPERSET

Winding Incline Curls: 10 reps heavy Bench Dips: 25 reps

ROMAN CHAIR ABS

5-8 minutes

LEVEL 1

WARMUP

Roman Chair: 3 minutes

3-4 SET SUPERSET

Barbell Curls: 6 reps heavy Reverse Curls (light): 12 reps

3-4 SET SUPERSET

Close Grip Bench Press: 10 reps Overhead Tricep Cable Extensions: 12 reps

3-4 SET SUPERSET

Cable Curls: 8-10 reps close, 8-10 reps wide Skullcrushers: 6 reps nose, 6 reps chin, 6 reps forehead

3-4 SET SUPERSET

Winding Incline Curls: 8 reps heavy Bench Dips: 20 reps

ROMAN CHAIR ABS

5-6 minutes