LEVEL 3

3-5 SET BACK SUPERSET

High Rep Band Pulldowns: 30 reps 1-Arm Rows: 10-20 reps

3-5 SET BACK SUPERSET

Undergrip Double Arm DB Rows: 30 reps Seated Band Rows: 10-20 reps

3-5 SET SHOULDERS SUPERSET

Military Press: 30 reps Banded Arrows: 20 reps

BICEP REP PROGRESSION: 3-5 SETS

Regular & Hammer Curls: 6 reps 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps Supermans: 25 reps *No Rest

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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

LEVEL 2

3-4 SET BACK SUPERSET

High Rep Band Pulldowns: 25 reps 1-Arm Rows: 10-15 reps

3-4 SET BACK SUPERSET

Undergrip Double Arm DB Rows: 25 reps Seated Band Rows: 10-15 reps

3-4 SET SHOULDERS SUPERSET

Military Press: 25 reps Banded Arrows: 15 reps

BICEP REP PROGRESSION: 3-4 SETS

Regular & Hammer Curls: 5 reps 1-1, 2-2, 3-3, 4-4, 5-5 reps

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 12-15 reps Supermans: 20 reps *No Rest

CONDITIONING

Walk: 30-40 minutes on 10% incline Deadmill: 4 minutes Jump Rope: 4 minutes

OR

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

LEVEL 1

3 SET BACK SUPERSET

High Rep Band Pulldowns: 20 reps 1-Arm Rows: 10-12 reps

3 SET BACK SUPERSET

Undergrip Double Arm DB Rows: 20 reps Seated Band Rows: 10-12 reps

3 SET SHOULDERS SUPERSET

Military Press: 20 reps Banded Arrows: 12 reps

BICEP REP PROGRESSION: 3 SETS

Regular & Hammer Curls: 4 reps 1-1, 2-2, 3-3, 4-4 reps

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 12 reps Supermans: 15-20 reps *No Rest

CONDITIONING

Walk: 30-35 minutes on 8% incline Deadmill: 3 minutes Jump Rope: 3 minutes

OR

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

LEVEL 3

3-5 SET CHEST SUPERSET

Incline Dumbbell Bench Press: 30 reps Push-ups: 10-20 reps

3-5 SET CHEST SUPERSET

Flat Dumbbell Bench Press: 30 reps Flat Dumbbell Fly with 2-count pause: 12 reps

3-5 SET TRICEP SUPERSET

Skullcrushers with Dumbbells: 30 reps Banded Pushdowns: 20 reps

TRICEP REP PROGRESSION: 3-5 SETS

Kickbacks - Regular & Twist: 6 reps 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps Supermans: 25 reps *No Rest

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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

LEVEL 2

3-4 SET CHEST SUPERSET

Incline Dumbbell Bench Press: 25 reps Push-ups: 10-15 reps

3-4 SET CHEST SUPERSET

Flat Dumbbell Bench Press: 25 reps Flat Dumbbell Fly with 2-count pause: 10 reps

3-4 SET TRICEP SUPERSET

Skullcrushers with Dumbbells: 25 reps Banded Pushdowns: 15 reps

TRICEP REP PROGRESSION: 3-4 SETS

Kickbacks - Regular & Twist: 5 reps 1-1, 2-2, 3-3, 4-4, 5-5 reps

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps Supermans: 20 reps *No Rest

CONDITIONING

Walk: 30-40 minutes on 10% incline Deadmill: 4 minutes Jump Rope: 4 minutes

OR

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

LEVEL 1

3 SET CHEST SUPERSET

Incline Dumbbell Bench Press: 20 reps Push-ups: 10-12 reps

3 SET CHEST SUPERSET

Flat Dumbbell Bench Press: 20 reps Flat Dumbbell Fly with 2-count pause: 8 reps

3 SET TRICEP SUPERSET

Skullcrushers with Dumbbells: 20 reps Banded Pushdowns: 12 reps

TRICEP REP PROGRESSION: 3 SETS

Kickbacks - Regular & Twist: 4 reps 1-1, 2-2, 3-3, 4-4 reps

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 12 reps Supermans: 15-20 reps *No Rest

CONDITIONING

Walk: 30-40 minutes on 10% incline Deadmill: 4 minutes Jump Rope: 4 minutes

OR

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

LEVEL 3

3-5 SET QUAD SUPERSET

Bodyweight Back Squat - heels up: 30 reps Sissy Squats: 10 reps

3-5 SET HAMSTRING SUPERSET

Dumbell Stiff Leg Deadlifts: 30 reps Ankle Weight Hamstrings: 30 reps

HEAVY DUMBBELL LUNGES

3 sets of 12 reps

3-5 SET ABS SUPERSET

Weighted Crunches: 25 reps Ab Wheels: 10 reps Supermans: 25 reps

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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

LEVEL 2

3-4 SET QUAD SUPERSET

Bodyweight Back Squat - heels up: 25 reps Sissy Squats: 8 reps

3-4 SET HAMSTRING SUPERSET

Dumbell Stiff Leg Deadlifts: 25 reps Ankle Weight Hamstrings: 25 reps

HEAVY DUMBBELL LUNGES

3 sets of 10 reps

3-4 SET ABS SUPERSET

Weighted Crunches: 20 reps Ab Wheels: 8 reps Supermans: 20 reps

CONDITIONING

Walk: 30-40 minutes on 12% incline Deadmill: 4 minutes Jump Rope: 4 minutes

OR

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

LEVEL 1

3 SET QUAD SUPERSET

Bodyweight Back Squat - heels up: 20 reps Sissy Squats: 6 reps

3 SET HAMSTRING SUPERSET

Dumbell Stiff Leg Deadlifts: 20 reps Ankle Weight Hamstrings: 20 reps

HEAVY DUMBBELL LUNGES

3 sets of 8 reps

3 SET ABS SUPERSET

Weighted Crunches: 15 reps Ab Wheels: 6-8 reps Supermans: 15-20 reps

CONDITIONING

Walk: 30-35 minutes on 12% incline Deadmill: 3 minutes Jump Rope: 3 minutes

OR

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

LEVEL 3

3-5 SET CHEST & BACK SUPERSET

Incline Dumbbell Bench Press: 30 reps Banded Seated Row: 30 reps

3-5 SET CHEST & BACK SUPERSET

Flat Dumbbell Bench Press: 30 reps Banded Pulldowns: 30 reps

3-5 SET CHEST & BACK SUPERSET

Flat Dumbbell Chest Fly: 30 reps Dumbell Pullovers: 30 reps

3-5 SET CHEST & BACK SUPERSET

Band Chest Fly (bottom 15 reps, top 15 reps): total of 30 reps Banded Arrows: 30 reps

3-5 SET ABS SUPERSET

Weighted Crunches: 25 reps Ab Wheels: 10 reps Supermans: 25 reps

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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

LEVEL 2

3-4 SET CHEST & BACK SUPERSET

Incline Dumbbell Bench Press: 25 reps Banded Seated Row: 25 reps

3-4 SET CHEST & BACK SUPERSET

Flat Dumbbell Bench Press: 25 reps Banded Pulldowns: 25 reps

3-4 SET CHEST & BACK SUPERSET

Flat Dumbbell Chest Fly: 25 reps Dumbell Pullovers: 25 reps

3-4 SET CHEST & BACK SUPERSET

Band Chest Fly (bottom 12 reps, top 12 reps): total of 24 reps Banded Arrows: 25 reps

3-4 SET ABS SUPERSET

Weighted Crunches: 20 reps Ab Wheels: 8 reps Supermans: 20 reps

CONDITIONING

Walk: 30-40 minutes on 12% incline Deadmill: 4 minutes Jump Rope: 4 minutes

OR

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

LEVEL 1

3 SET CHEST & BACK SUPERSET

Incline Dumbbell Bench Press: 20 reps Banded Seated Row: 20 reps

3 SET CHEST & BACK SUPERSET

Flat Dumbbell Bench Press: 20 reps Banded Pulldowns: 20 reps

3 SET CHEST & BACK SUPERSET

Flat Dumbbell Chest Fly: 20 reps Dumbell Pullovers: 20 reps

3 SET CHEST & BACK SUPERSET

Band Chest Fly (bottom 10 reps, top 10 reps): total of 20 reps Banded Arrows: 20 reps

3 SET ABS SUPERSET

Weighted Crunches: 15 reps Ab Wheels: 6-8 reps Supermans: 15-20 reps

CONDITIONING

Walk: 30-35 minutes on 12% incline Deadmill: 3 minutes Jump Rope: 3 minutes

OR

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

LEVEL 3

BICEP RIDICULOUSNESS: 5 SETS

Dumbbell Twist Curls: 30 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Banded Bicep Curls: 30 reps Rep Progression Regular & Hammer Curls: 6 reps

TRICEP RIDICULOUSNESS: 5 SETS

3-Way Dumbbell Skullcrushers: 20/20/20 reps (chin, nose, forehead) Elbows-out Press: 20 reps Seated Overhead Band Extensions: 20 reps Single Band Pushdowns: 20 reps per arm

If you need more:

3 SET SUPERSET

Incline Curls with a Twist: 8 reps twist, 5-count, 4 more: 12 reps total Bodyweight Skullcrushers: 8-20 reps

3 SET SUPERSET

Weighted Crunches: 50 reps Bicycle Crunches: 50 reps

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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

LEVEL 2

BICEP RIDICULOUSNESS: 4 SETS

Dumbbell Twist Curls: 25 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Banded Bicep Curls: 25 reps Rep Progression Regular & Hammer Curls: 5 reps

TRICEP RIDICULOUSNESS: 4 SETS

3-Way Dumbbell Skullcrushers: 18/18/18 reps (chin, nose, forehead) Elbows-out Press: 15 reps Seated Overhead Band Extensions: 15 reps Single Band Pushdowns: 15 reps per arm

If you need more:

2-3 SET SUPERSET

Incline Curls with a Twist: 6 reps twist, 5-count, 4 more: 10 reps total Bodyweight Skullcrushers: 8-15 reps

2-3 SET SUPERSET

Weighted Crunches: 40 reps Bicycle Crunches: 40 reps

CONDITIONING

Walk: 30-40 minutes on 12% incline Deadmill: 4 minutes Jump Rope: 4 minutes

OR

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

LEVEL 1

BICEP RIDICULOUSNESS: 3 SETS

Dumbbell Twist Curls: 20-25 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Banded Bicep Curls: 20-25 reps Rep Progression Regular & Hammer Curls: 4-5 reps

TRICEP RIDICULOUSNESS: 3 SETS

3-Way Dumbbell Skullcrushers: 15/15/15 reps (chin, nose, forehead) Elbows-out Press: 12-15 reps Seated Overhead Band Extensions: 12-15 reps Single Band Pushdowns: 12-15 reps per arm

If you need more:

2-3 SET SUPERSET

Incline Curls with a Twist: 5 reps twist, 5-count, 4 more: 9 reps total Bodyweight Skullcrushers: 8-12 reps

2-3 SET SUPERSET

Weighted Crunches: 30 reps Bicycle Crunches: 30 reps

CONDITIONING

Walk: 30-35 minutes on 12% incline Deadmill: 3 minutes Jump Rope: 3 minutes

OR

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

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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

CONDITIONING

Walk: 30-45 minutes on 12% incline Deadmill: 5 minutes Jump Rope: 5 minutes

OR

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