Day 01
Workout Info
OVERVIEW
OVERVIEW
Day 02
Monday
CHEST, BACK, AND ABS
CHEST, BACK, AND ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
8 SET SUPERSET
Flat Barbell Bench Press: 12 reps Super Wide Pull-ups: 12 reps
6 SET SUPERSET
Flat Bench Dumbbell Fly: 12 reps V-Bar Pull-ups: 12 reps
6 SET SUPERSET
Incline Barbell Bench Press: 12 reps Dumbbell Pullovers: 12 reps
6 SET SUPERSET
Incline Dumbbell Fly: 12 reps Banded or Cable Fly: 12 reps
4 SETS EACH
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
7 SET SUPERSET
Flat Barbell Bench Press: 10 reps Super Wide Pull-ups: 10 reps
5 SET SUPERSET
Flat Bench Dumbbell Fly: 10 reps V-Bar Pull-ups: 10 reps
5 SET SUPERSET
Incline Barbell Bench Press: 10 reps Dumbbell Pullovers: 10 reps
5 SET SUPERSET
Incline Dumbbell Fly: 10 reps Banded or Cable Fly: 10 reps
3 SETS EACH
Knee-ups: 20 reps Ab Wheels: 20 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
6 SET SUPERSET
Flat Barbell Bench Press: 8 reps Super Wide Pull-ups: 8 reps
4 SET SUPERSET
Flat Bench Dumbbell Fly: 8 reps V-Bar Pull-ups: 8 reps
4 SET SUPERSET
Incline Barbell Bench Press: 8 reps Dumbbell Pullovers: 8 reps
4 SET SUPERSET
Incline Dumbbell Fly: 8 reps Banded or Cable Fly: 8 reps
2-3 SETS EACH
Knee-ups: 15 reps Ab Wheels: 15 reps
Day 03
Tuesday
SHOULDERS, ARMS, AND ABS
SHOULDERS, ARMS, AND ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
SHOULDERS
Behind the Neck Barbell PresS: 6 sets of 12 reps
Alternate Dumbbell Front Raise: 6 sets of 12 reps
Barbell Upright Rows: 6 sets of 12 reps
Cable Lateral Raise: 6 sets of 12 reps
8 SET SUPERSET
Forehead Straight Barbell Curl: 12-20 reps Heavy Triceps Pushdowns: 12-20 reps
8 SET SUPERSET
Incline Dumbbell Curl: 12-20 reps Full Tricep Dips: 12-20 reps
HIGH REP FINISHER: 2-3 SET SUPERSET
Preacher Curls: 30 reps Bench Dips: 30 reps
4 SETS EACH
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
SHOULDERS
Behind the Neck Barbell PresS: 5 sets of 10 reps
Alternate Dumbbell Front Raise: 5 sets of 10 reps
Barbell Upright Rows: 5 sets of 10 reps
Cable Lateral Raise: 5 sets of 10 reps
7 SET SUPERSET
Forehead Straight Barbell Curl: 12-15 reps Heavy Triceps Pushdowns: 12-15 reps
7 SET SUPERSET
Incline Dumbbell Curl: 12-15 reps Full Tricep Dips: 12-15 reps
HIGH REP FINISHER: 2-3 SET SUPERSET
Preacher Curls: 25 reps Bench Dips: 25 reps
3 SETS EACH
Knee-ups: 20 reps Ab Wheels: 20 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
SHOULDERS
Behind the Neck Barbell PresS: 4 sets of 8-10 reps
Alternate Dumbbell Front Raise: 4 sets of 8-10 reps
Barbell Upright Rows: 4 sets of 8-10 reps
Cable Lateral Raise: 4 sets of 8-10 reps
6 SET SUPERSET
Forehead Straight Barbell Curl: 12 reps Heavy Triceps Pushdowns: 12 reps
6 SET SUPERSET
Incline Dumbbell Curl: 12 reps Full Tricep Dips: 12 reps
HIGH REP FINISHER: 2 SET SUPERSET
Preacher Curls: 20 reps Bench Dips: 20 reps
2-3 SETS EACH
Knee-ups: 15-20 reps Ab Wheels: 15-20 reps
Day 04
Wednesday
OFF
Day 05
Thursday
LEGS & ABS
LEGS & ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
QUADS
Squats: 8 sets of 12 reps
Leg Press: 6 sets of 12 reps
Leg Extensions: 6 sets of 12 reps
HAMSTRINGS: 6-8 SET SUPERSET
Stiff Leg Deadlifts: 12 reps Lying Leg Curls: 15 reps
CALVES: 8 SET SUPERSET
Standing Calf Raises: 12 reps Seated Calf Raises: 12 reps
4 SET SUPERSET
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
QUADS
Squats: 7 sets of 10 reps
Leg Press: 5 sets of 10 reps
Leg Extensions: 5 sets of 10 reps
HAMSTRINGS: 6-7 SET SUPERSET
Stiff Leg Deadlifts: 8-10 reps Lying Leg Curls: 10-12 reps
CALVES: 7 SET SUPERSET
Standing Calf Raises: 10 reps Seated Calf Raises: 10 reps
3 SET SUPERSET
Knee-ups: 20 reps Ab Wheels: 20 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
QUADS
Squats: 6 sets of 8 reps
Leg Press: 4 sets of 8 reps
Leg Extensions: 4 sets of 8 reps
HAMSTRINGS: 5-6 SET SUPERSET
Stiff Leg Deadlifts: 8 reps Lying Leg Curls: 10 reps
CALVES: 6 SET SUPERSET
Standing Calf Raises: 8 reps Seated Calf Raises: 8 reps
2-3 SET SUPERSET
Knee-ups: 15 reps Ab Wheels: 15 reps
Day 06
Friday
ARMS & ABS
ARMS & ABS
LEVEL 3
BICEP RIDICULOUSNESS: 5 SETS
EZ Barbell Curls: 30 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Bicep Machine: 30 reps Rep Progression Regular & Hammer Curls: 6 reps
TRICEP RIDICULOUSNESS: 5 SETS
3-Way Straight Bar Pushdowns: 20/20/20 reps Heavy Straight Bar Skullcrushers: 12-15 reps Seated Overhead V-Bar Extensions: 20 reps Single Rope 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
4 SET SUPERSET
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
BICEP RIDICULOUSNESS: 4 SETS
EZ Barbell Curls: 25 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Bicep Machine: 25 reps Rep Progression Regular & Hammer Curls: 5 reps
TRICEP RIDICULOUSNESS: 4 SETS
3-Way Straight Bar Pushdowns: 18/18/18 reps Heavy Straight Bar Skullcrushers: 12 reps Seated Overhead V-Bar Extensions: 15 reps Single Rope 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
3-4 SET SUPERSET
Knee-ups: 20 reps Ab Wheels: 20 reps
LEVEL 1
BICEP RIDICULOUSNESS: 3 SETS
EZ Barbell Curls: 20 reps Alternating Heavy Standing Dumbbell Curls: 8 reps Bicep Machine: 20 reps Rep Progression Regular & Hammer Curls: 4-5 reps
TRICEP RIDICULOUSNESS: 3 SETS
3-Way Straight Bar Pushdowns: 15/15/15 reps Heavy Straight Bar Skullcrushers: 10 reps Seated Overhead V-Bar Extensions: 12 reps Single Rope Pushdowns: 12 reps per arm
If you need more:
2 SET SUPERSET
Incline curls with a Twist: 5 reps, twist 5-count, 4 more (9 reps total)
Bodyweight Skullcrushers: 8-12 reps
3 SET SUPERSET
Knee-ups: 15-20 reps Ab Wheels: 15-20 reps