LEVEL 3

WARMUP

Romain Chair: 5 minutes Stick Twists: 5 minutes Knee-ups: 100 reps

6 SET SUPERSET

Incline Wide Grip Barbell Bench: 20, 15, 10, 20, 20, 20 reps

Wide Grip Pull-ups: To failure

6 SET SUPERSET

Flat Barbell Bench Press (illegally wide grip): 20, 10, 20, 10, 20, 10 reps

Chin-ups: To failure

6 SET TRI-SET

Flat Chest Flys: 20 reps Seated Rows: 12-15 reps Cable Crossovers: 15 reps

5 SETS TOTAL

Wide-grip Push-ups: To failure Ab Wheels: 10-25 reps

Roman Chair: 5 minutes Stick Twists: 5 minutes

LEVEL 2

WARMUP

Romain Chair: 4 minutes Stick Twists: 4 minutes Knee-ups: 80 reps

5 SET SUPERSET

Incline Wide Grip Barbell Bench: 18, 12, 8, 18, 18, 18 reps

Wide Grip Pull-ups: To failure

5 SET SUPERSET

Flat Barbell Bench Press (illegally wide grip): 18, 8, 18, 8, 18, 8 reps

Chin-ups: To failure

5 SET TRI-SET

Flat Chest Flys: 15 reps Seated Rows: 12 reps Cable Crossovers: 12 reps

4 SETS TOTAL

Wide-grip Push-ups: To failure Ab Wheels: 10-20 reps

Roman Chair: 4 minutes Stick Twists: 4 minutes

LEVEL 1

WARMUP

Romain Chair: 3 minutes Stick Twists: 3 minutes Knee-ups: 60 reps

4 SET SUPERSET

Incline Wide Grip Barbell Bench: 15, 10, 6, 15, 15, 15 reps

Wide Grip Pull-ups: To failure

4 SET SUPERSET

Flat Barbell Bench Press (illegally wide grip): 15, 6, 15, 6, 15, 6 reps

Chin-ups: To failure

4 SET TRI-SET

Flat Chest Flys: 12 reps Seated Rows: 10 reps Cable Crossovers: 10 reps

3 SETS TOTAL

Wide-grip Push-ups: To failure Ab Wheels: 10-15 reps

Roman Chair: 3 minutes Stick Twists: 3 minutes

LEVEL 3

WARMUP

Romain Chair: 5 minutes Stick Twists: 5 minutes Knee-ups: 100 reps

8 SET SUPERSET

Alternating Standing Military Press 10 reps each side (earlobes & chin)

Drop set Lateral Raises: 15/15 reps (Heavy to light)

5 SET SUPERSET

Cheat Curls: 5-8 reps Bicep Machine or Band: 50 reps

5 SET SUPERSET

Barbell Skullcrushers: 5-8 reps Bench Dips: 30 reps

5 SET SUPERSET

Arnold Press: 8 reps Side Lying Lateral Raise: 15 reps

Ab Wheels: 100 reps Romain Chair: 5 minutes Stick Twists: 5 minutes

LEVEL 2

WARMUP

Romain Chair: 4 minutes Stick Twists: 4 minutes Knee-ups: 80 reps

7 SET SUPERSET

Alternating Standing Military Press 8-10 reps each side (earlobes & chin)

Drop set Lateral Raises: 12/12 reps (Heavy to light)

4 SET SUPERSET

Cheat Curls: 5-8 reps Bicep Machine or Band: 40 reps

4-5 SET SUPERSET

Barbell Skullcrushers: 5-8 reps Bench Dips: 25 reps

4-5 SET SUPERSET

Arnold Press: 8 reps Side Lying Lateral Raise: 12 reps

Ab Wheels: 80 reps Romain Chair: 4 minutes Stick Twists: 4 minutes

LEVEL 1

WARMUP

Romain Chair: 3 minutes Stick Twists: 3 minutes Knee-ups: 60 reps

6 SET SUPERSET

Alternating Standing Military Press 6-8 reps each side (earlobes & chin)

Drop set Lateral Raises: 10/10 reps (Heavy to light)

3-4 SET SUPERSET

Cheat Curls: 5-8 reps Bicep Machine or Band: 30 reps

3-4 SET SUPERSET

Barbell Skullcrushers: 5-8 reps Bench Dips: 20 reps

3-4 SET SUPERSET

Arnold Press: 6-8 reps Side Lying Lateral Raise: 10 reps

Ab Wheels: 60 reps Romain Chair: 3 minutes Stick Twists: 3 minutes

LEVEL 3

WARMUP

Romain Chair: 5 minutes Stick Twists: 5 minutes Knee-ups: 100 reps

6 SET SUPERSET

Deep Squats - heels up: 12 reps Sissy Squats: 12 reps

6 SET SUPERSET

Stiff Leg Deadlifts: 12 reps Ankle Weight Hamstring Curls: 30 reps

LEG EXTENSIONS

10 sets of 10 reps 10 seconds rest

LEG CURLS

10 sets of 10 reps with 10 seconds rest

5 SET SUPERSET

Standing Calf Raises: 20 reps Seated Calf Raises: 20 reps

Ab Wheels: 100 reps Romain Chair: 5 minutes Stick Twists: 5 minutes

LEVEL 2

WARMUP

Romain Chair: 4 minutes Stick Twists: 4 minutes Knee-ups: 80 reps

5 SET SUPERSET

Deep Squats - heels up: 10 reps Sissy Squats: 10 reps

5 SET SUPERSET

Stiff Leg Deadlifts: 10 reps Ankle Weight Hamstring Curls: 25 reps

LEG EXTENSIONS

9 sets of 9 reps 10 seconds rest

LEG CURLS

9 sets of 9 reps with 10 seconds rest

4 SET SUPERSET

Standing Calf Raises: 15-20 reps Seated Calf Raises: 15-20 reps

Ab Wheels: 80 reps Romain Chair: 4 minutes Stick Twists: 4 minutes

LEVEL 1

WARMUP

Romain Chair: 3 minutes Stick Twists: 3 minutes Knee-ups: 60 reps

4 SET SUPERSET

Deep Squats - heels up: 8 reps Sissy Squats: 8 reps

4 SET SUPERSET

Stiff Leg Deadlifts: 8 reps Ankle Weight Hamstring Curls: 20 reps

LEG EXTENSIONS

8 sets of 8 reps 10 seconds rest

LEG CURLS

8 sets of 8 reps with 10 seconds rest

3 SET SUPERSET

Standing Calf Raises: 12-15 reps Seated Calf Raises: 12-15 reps

Ab Wheels: 60 reps Romain Chair: 3 minutes Stick Twists: 3 minutes

LEVEL 3

WARMUP

Romain Chair: 5 minutes Stick Twists: 5 minutes Knee-ups: 100 reps

5 SET SUPERSET

EZ Bar Curls: 20, 15, 10, 20, 20 reps Straight Bar Skullcrushers: 20, 15, 10, 20, 20 reps

5 SET SUPERSET

Straight Bar Pushdowns: 20-20 1/4 pumpers Bodyweight Skullcrushers: To failure Banded Pushdowns: 20 reps

5 SET SUPERSET

Alternating Dumbbell Curls: 12 reps each Cable Reverse Curls: 20 reps Incline Dumbbell Curls: 12 reps each

5 SET SUPERSET

Concentration Curls: 12 reps Bottom Pulley Overhead Extension: 12 reps

Ab Wheels: 100 reps Romain Chair: 5 minutes Stick Twists: 5 minutes

LEVEL 2

WARMUP

Romain Chair: 4 minutes Stick Twists: 4 minutes Knee-ups: 80 reps

4 SET SUPERSET

EZ Bar Curls: 18, 12, 10, 12, 18 reps Straight Bar Skullcrushers: 18, 12, 10, 18, 18 reps

4 SET SUPERSET

Straight Bar Pushdowns: 18-18 1/4 pumpers Bodyweight Skullcrushers: To failure Banded Pushdowns: 15-20 reps

4 SET SUPERSET

Alternating Dumbbell Curls: 10 reps each Cable Reverse Curls: 15 reps Incline Dumbbell Curls: 10 reps each

4 SET SUPERSET

Concentration Curls: 10 reps Bottom Pulley Overhead Extension: 10 reps

Ab Wheels: 80 reps Romain Chair: 4 minutes Stick Twists: 4 minutes

LEVEL 1

WARMUP

Romain Chair: 3 minutes Stick Twists: 3 minutes Knee-ups: 60 reps

3 SET SUPERSET

EZ Bar Curls: 15, 12, 8, 12, 15 reps Straight Bar Skullcrushers: 15, 10, 8, 15, 15 reps

3 SET SUPERSET

Straight Bar Pushdowns: 15-15 1/4 pumpers Bodyweight Skullcrushers: To failure Banded Pushdowns: 12-15 reps

3 SET SUPERSET

Alternating Dumbbell Curls: 8 reps each Cable Reverse Curls: 12 reps Incline Dumbbell Curls: 8 reps each

3 SET SUPERSET

Concentration Curls: 8-10 reps Bottom Pulley Overhead Extension: 8-10 reps

Ab Wheels: 60 reps Romain Chair: 3 minutes Stick Twists: 3 minutes