LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

REP PROGRESSION: 5 SETS

1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8 (watch video)

Push-ups: 6-8 reps each Medium-width hand-placement Wide hand-placement

THEN:

Double Overgrip Dumbbell Rows: 30 reps

 

REP PROGRESSION: 5 SETS

1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8 (watch video)

Regular Incline Dumbbell Bench Press Elbows Tucked Incline Dumbbell Bench Press

THEN:

Band Seated Rows: 30 reps

 

5 SETS

Chest Flys: 20 reps Rotator Cuffs: 20 reps Band Arrows: 30 reps

 

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 4 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

REP PROGRESSION: 4 SETS

1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 (watch video)

Push-ups: 6-7 reps each Medium-width hand-placement Wide hand-placement

THEN:

Double Overgrip Dumbbell Rows: 25 reps

 

REP PROGRESSION: 4 SETS

1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 (watch video)

Regular Incline Dumbbell Bench Press Elbows Tucked Incline Dumbbell Bench Press

THEN:

Band Seated Rows: 25 reps

 

4 SETS

Chest Flys: 16 reps Rotator Cuffs: 16 reps Band Arrows: 25 reps

 

CORE WORK: 2-3 SETS

Alternating Supermans: 15 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

REP PROGRESSION: 3 SETS

1-1 alternate then 2-2 3-3 4-4 5-5 6-6 (watch video)

Push-ups: 6 reps each Medium-width hand-placement Wide hand-placement

THEN:

Double Overgrip Dumbbell Rows: 20 reps

 

REP PROGRESSION: 3 SETS

1-1 alternate then 2-2 3-3 4-4 5-5 6-6 (watch video)

Regular Incline Dumbbell Bench Press Elbows Tucked Incline Dumbbell Bench Press

THEN:

Band Seated Rows: 20 reps

 

3 SETS

Chest Flys: 12 reps Rotator Cuffs: 12 reps Band Arrows: 20 reps

 

CORE WORK: 2 SETS

Alternating Supermans: 12-15 reps (back & forth is 1) Plank: 30-45 seconds Bicycle Crunches: 30-45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

4 SET TRI-SET

Dumbbell Forehead Curls: 10 reps Dumbell Skullcrushers: 20 reps Lateral Raises: 30 reps

 

4 SET TRI-SET

Arnold Press: 10 reps Hammer Curls: 20 reps Kickbacks w/ Twist: 30 reps

 

4 SET TRI-SET

Straight Bar Band Pushdowns: 10 reps (grab high on band) Banded Arrows: 20 reps Twist Curls: 30 reps

 

4 SET TRI-SET

Alternate DB Curls: 10 reps Overhead Band Extension: 20 reps Banded Face Pulls: 30 reps

 

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 4 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

3-4 SET TRI-SET

Dumbbell Forehead Curls: 8 reps Dumbell Skullcrushers: 16 reps Lateral Raises: 25 reps

 

3-4 SET TRI-SET

Arnold Press: 8 reps Hammer Curls: 16 reps Kickbacks w/ Twist: 25 reps

 

3-4 SET TRI-SET

Straight Bar Band Pushdowns: 8 reps (grab high on band) Banded Arrows: 16 reps Twist Curls: 25 reps

 

3-4 SET TRI-SET

Alternate DB Curls: 8 reps Overhead Band Extension: 16 reps Banded Face Pulls: 25 reps

 

CORE WORK: 2-3 SETS

Alternating Supermans: 16 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

3 SET TRI-SET

Dumbbell Forehead Curls: 6 reps Dumbell Skullcrushers: 12 reps Lateral Raises: 20 reps

 

3 SET TRI-SET

Arnold Press: 6 reps Hammer Curls: 12 reps Kickbacks w/ Twist: 20 reps

 

3 SET TRI-SET

Straight Bar Band Pushdowns: 6 reps (grab high on band) Banded Arrows: 12 reps Twist Curls: 20 reps

 

3 SET TRI-SET

Alternate DB Curls: 6 reps Overhead Band Extension: 12 reps Banded Face Pulls: 20 reps

 

CORE WORK: 2 SETS

Alternating Supermans: 12 reps (back & forth is 1) Plank: 30-45 seconds Bicycle Crunches: 30-45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

REP PROGRESSION: 5 SETS

6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8 (watch video)

Regular Flat Dumbbell Bench Press Elbows Tucked Flat Dumbbell Bench Press

THEN:

Double Overhand Dumbbells Rows: 30 reps

 

REP PROGRESSION: 5 SETS

6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8 (watch video)

Push-ups - Medium width hand-placement Push-ups - Wide hand-placement

THEN:

Banded Arrows: 30 reps

 

5 SETS

Incline Dumbbell Press: 30 reps Single Arm Band Seated Rows: 30 reps per arm

 

5 SETS

Decline Fly: 20 reps Incline Fly: 20 reps Rotator Cuffs: 20 reps

 

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 4 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

REP PROGRESSION: 4 SETS

6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 (watch video)

Regular Flat Dumbbell Bench Press Elbows Tucked Flat Dumbbell Bench Press

THEN:

Double Overhand Dumbbells Rows: 25 reps

 

REP PROGRESSION: 4 SETS

6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7  (watch video)

Push-ups - Medium width hand-placement Push-ups - Wide hand-placement

THEN:

Banded Arrows: 25 reps

 

4 SETS

Incline Dumbbell Press: 25 reps Single Arm Band Seated Rows: 25 reps per arm

 

4 SETS

Decline Fly: 16 reps Incline Fly: 16 reps Rotator Cuffs: 16 reps

 

CORE WORK: 2-3 SETS

Alternating Supermans: 16 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

REP PROGRESSION: 3 SETS

6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 (watch video)

Regular Flat Dumbbell Bench Press Elbows Tucked Flat Dumbbell Bench Press

THEN:

Double Overhand Dumbbells Rows: 20 reps

 

REP PROGRESSION: 3 SETS

6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 (watch video)

Push-ups - Medium width hand-placement Push-ups - Wide hand-placement

THEN:

Banded Arrows: 20 reps

 

3 SETS

Incline Dumbbell Press: 20 reps Single Arm Band Seated Rows: 20 reps per arm

 

3 SETS

Decline Fly: 12 reps Incline Fly: 12 reps Rotator Cuffs: 12 reps

 

CORE WORK: 2 SETS

Alternating Supermans: 12 reps (back & forth is 1) Plank: 30-45 seconds Bicycle Crunches: 30-45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

WARMUP: 5 SETS - NO REST

Dumbbell  Curls: 20 reps Band Pushdowns: 20 reps

Then rest 2 minutes

 

GARAGE ARM PYRAMID SUPERSET

20, 15, 10, 5, 20 reps

Ez Bar or Straight Bar Curls Skullcrushers

*If no barbell, use dumbbells

 

5 SET SUPERSET - NO REST

Hammer Curls: 20 reps Dumbbell Rollbacks: 20 reps

 

*Then rest 2 minutes

 

5 SET SUPERSET - NO REST

Incline Curls: 20 reps Bench Dips: 20 reps

 

*Then rest 2 minutes

 

3 SETS - NO REST

Alternate Dumbbell Curls: 20 reps Bodyweight Skullcrushers: 10 reps

 

*Then rest 2 minutes

 

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 4 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

WARMUP: 4 SETS - NO REST

Dumbbell  Curls: 16 reps Band Pushdowns: 16 reps

Then rest 2 minutes

 

GARAGE ARM PYRAMID SUPERSET

28, 12, 8, 4, 16 reps

Ez Bar or Straight Bar Curls Skullcrushers

*If no barbell, use dumbbells

 

4 SET SUPERSET - NO REST

Hammer Curls: 16 reps Dumbbell Rollbacks: 16 reps

 

*Then rest 2 minutes

 

4 SET SUPERSET - NO REST

Incline Curls: 16 reps Bench Dips: 16 reps

 

*Then rest 2 minutes

 

2-3 SETS - NO REST

Alternate Dumbbell Curls: 16 reps Bodyweight Skullcrushers: 8 reps

 

*Then rest 2 minutes

 

CORE WORK: 2-3 SETS

Alternating Supermans: 16 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

WARMUP: 3 SETS - NO REST

Dumbbell  Curls: 12 reps Band Pushdowns: 12 reps

Then rest 2 minutes

 

GARAGE ARM PYRAMID SUPERSET

26, 10, 6, 3, 12 reps

Ez Bar or Straight Bar Curls Skullcrushers

*If no barbell, use dumbbells

 

3 SET SUPERSET - NO REST

Hammer Curls: 12 reps Dumbbell Rollbacks: 12 reps

 

*Then rest 2 minutes

 

3 SET SUPERSET - NO REST

Incline Curls: 12 reps Bench Dips: 12 reps

 

*Then rest 2 minutes

 

2 SETS - NO REST

Alternate Dumbbell Curls: 12 reps Bodyweight Skullcrushers: 6 reps

 

*Then rest 2 minutes

 

CORE WORK: 2 SETS

Alternating Supermans: 12 reps (back & forth is 1) Plank: 30-45 seconds Bicycle Crunches: 30-45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps

 

FLAT BENCH GERMAN VOLUME TRAINING

Dumbbell Bench Press

Week 1: 10 sets of 25 reps Week 2: 10 sets of 20 reps Week 3: 10 sets of 15 reps Week 4: 10 sets of 10 reps

Superset with Dumbbell Pullovers: 10-20 reps

 

LOW TO NO REST SUPERSETS

5 SET SUPERSET - NO REST

Chest Flys: 25 reps Seated Band Rows: 25 reps

 

*Then rest 2 minutes

 

5 SET SUPERSET - NO REST

Band Flys: 25 reps Banded Arrows: 25 reps

 

*Then rest 2 minutes

 

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 4 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

UPPER BACK WARMUP: 2-3 SETS

Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps

 

FLAT BENCH GERMAN VOLUME TRAINING

Dumbbell Bench Press

Week 1: 8 sets of 25 reps Week 2: 8 sets of 20 reps Week 3: 8 sets of 15 reps Week 4: 8 sets of 10 reps

Superset with Dumbbell Pullovers: 10-15 reps

 

LOW TO NO REST SUPERSETS

4 SET SUPERSET - NO REST

Chest Flys: 20 reps Seated Band Rows: 20 reps

 

*Then rest 2 minutes

 

4 SET SUPERSET - NO REST

Band Flys: 20 reps Banded Arrows: 20 reps

 

*Then rest 2 minutes

 

CORE WORK: 2-3 SETS

Alternating Supermans: 16 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

UPPER BACK WARMUP: 2  SETS

Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps

 

FLAT BENCH GERMAN VOLUME TRAINING

Dumbbell Bench Press

Week 1: 6 sets of 25 reps Week 2: 6 sets of 20 reps Week 3: 6 sets of 15 reps Week 4: 6 sets of 10 reps

Superset with Dumbbell Pullovers: 10-12 reps

 

LOW TO NO REST SUPERSETS

3 SET SUPERSET - NO REST

Chest Flys: 16 reps Seated Band Rows: 16 reps

 

*Then rest 2 minutes

 

3 SET SUPERSET - NO REST

Band Flys: 16 reps Banded Arrows: 16 reps

 

*Then rest 2 minutes

 

CORE WORK: 2 SETS

Alternating Supermans: 12 reps (back & forth is 1) Plank: 30-45 seconds Bicycle Crunches: 30-45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

REST PAUSE 1000 REP CHEST WORKOUT

*This means you can’t set bar or band or whatever down till you finish 100 reps of each exercise

Straight Barbell Curl with Olympic Bar or Dumbbells

Skullcrushers with Olympic Bar or Dumbbells

Band Bicep Curls

Band Pushdowns – Black or Red band

Hammer Curls

Tricep Kickbacks with Twist

Incline Dumbbell Curls

Twist Curls

Bodyweight Skullcrushers

Forearm Curls

 

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 4 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

REST PAUSE 900 REP CHEST WORKOUT

*This means you can’t set bar or band or whatever down till you finish 90 reps of each exercise

Straight Barbell Curl with Olympic Bar or Dumbbells

Skullcrushers with Olympic Bar or Dumbbells

Band Bicep Curls

Band Pushdowns – Black or Red band

Hammer Curls

Tricep Kickbacks with Twist

Incline Dumbbell Curls

Twist Curls

Bodyweight Skullcrushers

Forearm Curls

 

CORE WORK: 2-3 SETS

Alternating Supermans: 16 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

   

LEVEL 2

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

REST PAUSE 800 REP CHEST WORKOUT

*This means you can’t set bar or band or whatever down till you finish 80 reps of each exercise

Straight Barbell Curl with Olympic Bar or Dumbbells

Skullcrushers with Olympic Bar or Dumbbells

Band Bicep Curls

Band Pushdowns – Black or Red band

Hammer Curls

Tricep Kickbacks with Twist

Incline Dumbbell Curls

Twist Curls

Bodyweight Skullcrushers

Forearm Curls

 

CORE WORK: 2 SETS

Alternating Supermans: 12 reps (back & forth is 1) Plank: 30-45 seconds Bicycle Crunches: 30-45 seconds

 

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters

CONDITIONING

Advanced: Walking Lunges: 400-800 meters Intermediate: 5-10 minutes Beginner to Intermediate: 10-20 minutes walking on incline

*If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800 meters