LEVEL 3

2 SET SUPERSET UPPER/LOWER BACK WARMUP

Push-ups: 15-20 reps

Dumbell Shrugs: 30 reps

Stiff Leg Deadlifts: 30 reps

 

LADDER SET

1 time through, low to no rest

20-19-18-17-16-15-14-13-12-11-10 reps

Push-ups

2-Arm Dumbbell Rows - Palms down

 

3 SET TRI-SET

Incline Bench Press: 25 reps

Incline Chest Flys: 25 reps

Lateral Raises: 25 reps

 

REP HOLD METHOD: 3-5 SET SUPERSET

Dumbbell Bench Press - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

 

1 Arm Rows - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

 

Regular Rep Military Press: 20 reps

 

5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30-60 seconds

*No Rest

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 2

2 SET SUPERSET UPPER/LOWER BACK WARMUP

Push-ups: 10-15 reps

Dumbell Shrugs: 25 reps

Stiff Leg Deadlifts: 25 reps

 

LADDER SET

1 time through, low to no rest

18-17-16-15-14-13-12-11-10 reps

Push-ups

2-Arm Dumbbell Rows - Palms down

 

2-3 SET TRI-SET

Incline Bench Press: 20 reps

Incline Chest Flys: 20 reps

Lateral Raises: 20 reps

 

REP HOLD METHOD: 3-4 SET SUPERSET

Dumbbell Bench Press - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5 reps

 

1 Arm Rows - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5 reps

 

Regular Rep Military Press: 15-20 reps

 

4 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps

Plank (hands or elbows): 30-45 seconds

*No Rest

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 1

2 SET SUPERSET UPPER/LOWER BACK WARMUP

Push-ups: 10-12 reps

Dumbell Shrugs: 20 reps

Stiff Leg Deadlifts: 20 reps

 

LADDER SET

1 time through, low to no rest

16-15-14-13-12-11-10 reps

Push-ups

2-Arm Dumbbell Rows - Palms down

 

2 SET TRI-SET

Incline Bench Press: 15 reps

Incline Chest Flys: 15 reps

Lateral Raises: 15 reps

 

REP HOLD METHOD: 3 SET SUPERSET

Dumbbell Bench Press - Hold one, pump one

1-1, 2-2, 3-3, 4-4 reps

 

1 Arm Rows - Hold one, pump one

1-1, 2-2, 3-3, 4-4 reps

 

Regular Rep Military Press: 12-15 reps

 

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 10 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

 

5 SETS TOTAL

No rest back 'n forth

Seated Dumbbell Curls: 25 reps Dumbbell Rollbacks: 25 reps

 

5 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps Elbows-out Extensions - Elbows-out Neck Extensions - Palms-down Elbows-out Extensions 15/15/15 reps

 

500 REP SHOULDERS: 2 SETS

Military Press: 50 reps Dumbbell Arrows: 50 reps Arnold Press: 50 reps Lateral Raises: 50  reps Frontal Raises: 50 reps

 

CONDITIONING

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

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

   

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

 

4-5 SETS TOTAL

No rest back 'n forth

Seated Dumbbell Curls: 20 reps Dumbbell Rollbacks: 20 reps

 

4-5 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps Elbows-out Extensions - Elbows-out Neck Extensions - Palms-down Elbows-out Extensions 12/12/12 reps

 

400 REP SHOULDERS: 2 SETS

Military Press: 40 reps Dumbbell Arrows: 40 reps Arnold Press: 40 reps Lateral Raises: 40  reps Frontal Raises: 40 reps

 

CONDITIONING

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

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

   

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

 

3-4 SETS TOTAL

No rest back 'n forth

Seated Dumbbell Curls: 15 reps Dumbbell Rollbacks: 15 reps

 

3-4 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps Elbows-out Extensions - Elbows-out Neck Extensions - Palms-down Elbows-out Extensions 10/10/10 reps

 

300 REP SHOULDERS: 2 SETS

Military Press: 30 reps Dumbbell Arrows: 30 reps Arnold Press: 30 reps Lateral Raises: 30  reps Frontal Raises: 30 reps

 

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

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

LEVEL 3

Farmer's Carry: 5 minutes

CORE WARMUP

Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps

 

CRAZY LEG & LOW BACK PUMP

Bodyweight Squat: 3 minutes max reps

 

LOW TO NO REST SUPERSETS: 3-5 SETS

Dumbbell Stiff Leg: 25 reps Hamstrings Band Curls: 25 reps *Then rest 2 minutes

 

LOW TO NO REST SUPERSETS: 3-5 SETS

Leg Extensions with Ankle Weights: 30 reps Calf Raises: 20 reps *Then rest 2 minutes

 

BRICK CITY ABZ

Weighted Crunches: 100 reps Time it

 

WALKING LUNGES

400-800 meters

 

LEVEL 2

Farmer's Carry: 4 minutes

CORE WARMUP

Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps

 

CRAZY LEG & LOW BACK PUMP

Bodyweight Squat: 2 minutes max reps

 

LOW TO NO REST SUPERSETS: 3-4 SETS

Dumbbell Stiff Leg: 20 reps Hamstrings Band Curls: 20 reps *Then rest 2 minutes

 

LOW TO NO REST SUPERSETS: 3-4 SETS

Leg Extensions with Ankle Weights: 25 reps Calf Raises: 15-20 reps *Then rest 2 minutes

 

BRICK CITY ABZ

Weighted Crunches: 80 reps Time it

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

Farmer's Carry: 3 minutes

CORE WARMUP

Weighted Crunches: 1 minutes max reps Bicycle Crunches: 1 minutes max reps Supermans: 1 minutes max reps

 

CRAZY LEG & LOW BACK PUMP

Bodyweight Squat: 1 minute max reps

 

LOW TO NO REST SUPERSETS: 3 SETS

Dumbbell Stiff Leg: 15-20 reps Hamstrings Band Curls: 15-20 reps *Then rest 2 minutes

 

LOW TO NO REST SUPERSETS: 3 SETS

Leg Extensions with Ankle Weights: 20-25 reps Calf Raises: 15-20 reps *Then rest 2 minutes

 

BRICK CITY ABZ

Weighted Crunches: 60 reps Time it

 

WALKING LUNGES

400 meters

ELEVATED CORE WARMUP: 15 MINUTES

Weighted Crunches: Max reps in 5 minutes (25lbs) Weighted Bicycle Crunches: Max reps 3 minutes (10 lbs behind head) Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes

*Add ankle weights to arms if needed

 

GANGSTER CIRCUIT 1: 5 SETS

Flat DB Bench Press: 30 reps Stiff Arm Band Pulldowns: 20 reps Flat Dumbbells Flys: 30 reps Dumbbells Pullovers: 20 reps

 

GANGSTER CIRCUIT 2: 5 SETS

Incline Fly: 20 reps Undergrip Chest-supported DB Rows: 30 reps Close-grip Push-ups: To Failure Band Seated Rows: 30 reps

 

GANGSTER CIRCUIT 3: 5 SETS

Push-ups: 20 reps Bent Over DB Rows: 30 reps Incline Press: 20 Reps Pull-ups or Band Pulldowns: 10-30 reps

1 MONSTER SET All 3 circuits in a row 1x through

 

CORE: TIME FRAME TRAINING

Stick Twists: 3 minutes Hanging Knee Ups (if possible): 3 sets of 20 reps Ab Wheels: 100 reps Supermans: Max reps in 3 minutes

 

CONDITIONING

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

LEVEL 3

CORE WARMUP: 3-5 SETS

Weighted Crunches: 30 reps Deadlifts: 30 reps

 

5 SETS

10 reps super slow, 20 pump reps

Lateral Raises Arnold Press

 

5 SETS

Biceps Curls: 15/15/15 reps Close / Regular / Turned Out

3-Way Triceps Rollbacks: 20 reps, Elbows-out Press: 20 reps, Ear Press: 20 reps

 

500 REP SHOULDERS

(Can’t move on until you get 100)

Dips: 1 set 100 reps Hammer Curls: 1 set 100 reps Kickbacks with Twist: 1 set 100 reps Concentration Curls: 1 set 100 reps (50 per arm) Shrugs: 1 set 100 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

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

 

LEVEL 2

CORE WARMUP: 3-4 SETS

Weighted Crunches: 25 reps Deadlifts: 25 reps

 

4-5 SETS

8 reps super slow, 15 pump reps

Lateral Raises Arnold Press

 

4-5 SETS

Biceps Curls: 12/12/12 reps Close / Regular / Turned Out

3-Way Triceps Rollbacks: 20 reps, Elbows-out Press: 20 reps, Ear Press: 15 reps

 

400 REP SHOULDERS

(Can’t move on until you get 100)

Dips: 1 set 80 reps Hammer Curls: 1 set 80 reps Kickbacks with Twist: 1 set 80 reps Concentration Curls: 1 set 80 reps (40 per arm) Shrugs: 1 set 80 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

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

 

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Deadlifts: 20 reps

 

3-4 SETS

6 reps super slow, 10 pump reps

Lateral Raises Arnold Press

 

3-4 SETS

Biceps Curls: 10/10/10 reps Close / Regular / Turned Out

3-Way Triceps Rollbacks: 20 reps, Elbows-out Press: 20 reps, Ear Press: 10 reps

 

300 REP SHOULDERS

(Can’t move on until you get 100)

Dips: 1 set 60 reps Hammer Curls: 1 set 60 reps Kickbacks with Twist: 1 set 60 reps Concentration Curls: 1 set 60 reps (30 per arm) Shrugs: 1 set 60 reps

 

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

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

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

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

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

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