Day 01
Monday
CHEST, BACK, AND ABS
CHEST, BACK, AND ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
10 SET GVT SUPERSET
10 sets of 10 reps
Incline Barbell Bench Press Wide Grip Pull-ups or Pulldowns
10 SET GVT SUPERSET
10 sets of 10 reps
Flat Barbell Bench Press Seated Rows
5 SET OLD SCHOOL TRI-SET
Dumbell Pullovers: 15 reps Chest Flys: 15 reps Dips: 15 reps
4 SETS EACH
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
9 SET GVT SUPERSET
9 sets of 10 reps
Incline Barbell Bench Press Wide Grip Pull-ups or Pulldowns
9 SET GVT SUPERSET
9 sets of 10 reps
Flat Barbell Bench Press Seated Rows
4 SET OLD SCHOOL TRI-SET
Dumbell Pullovers: 12 reps Chest Flys: 12 reps Dips: 12 reps
3 SETS EACH
Knee-ups: 20-25 reps Ab Wheels: 20-25 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
8 SET GVT SUPERSET
8 sets of 10 reps
Incline Barbell Bench Press Wide Grip Pull-ups or Pulldowns
8 SET GVT SUPERSET
8 sets of 10 reps
Flat Barbell Bench Press Seated Rows
3-4 SET OLD SCHOOL TRI-SET
Dumbell Pullovers: 10 reps Chest Flys: 10 reps Dips: 10 reps
2-3 SETS EACH
Knee-ups: 15-20 reps Ab Wheels: 15-20 reps
Day 02
Tuesday
SHOULDERS, ARMS, AND ABS
SHOULDERS, ARMS, AND ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
10 SET GVT SUPERSET
10 sets of 10 reps
Seated Barbell Military Press Bent Over Lateral Raises
10 SET GVT SUPERSET
10 sets of 10 reps
Barbell Curls Skullcrushers to the Nose
5 SET OLD SCHOOL TRI-SET
Full Front Raises: 15 reps
Straight Bar Pushdowns: 20 full reps, 20 1/4 reps
Incline Dumbbell Curls w/ a Twist: 8 reps, twist for a 5-count, then 4 more reps
5 SET OLD SCHOOL TRI-SET
Banded Arrows: 15 reps Overhead Cable Extensions: 15 reps Close-grip Barbell Curls: 15 reps
4 SETS EACH
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
9 SET GVT SUPERSET
9 sets of 10 reps
Seated Barbell Military Press Bent Over Lateral Raises
9 SET GVT SUPERSET
9 sets of 10 reps
Barbell Curls Skullcrushers to the Nose
4 SET OLD SCHOOL TRI-SET
Full Front Raises: 12 reps
Straight Bar Pushdowns: 15 full reps, 15 1/4 reps
Incline Dumbbell Curls w/ a Twist: 7 reps, twist for a 5-count, then 4 more reps
4 SET OLD SCHOOL TRI-SET
Banded Arrows: 12 reps Overhead Cable Extensions: 12 reps Close-grip Barbell Curls: 12 reps
3 SETS EACH
Knee-ups: 20-25 reps Ab Wheels: 20-25 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
8 SET GVT SUPERSET
8 sets of 10 reps
Seated Barbell Military Press Bent Over Lateral Raises
8 SET GVT SUPERSET
8 sets of 10 reps
Barbell Curls Skullcrushers to the Nose
3-4 SET OLD SCHOOL TRI-SET
Full Front Raises: 10 reps
Straight Bar Pushdowns: 12 full reps, 12 1/4 reps
Incline Dumbbell Curls w/ a Twist: 6 reps, twist for a 5-count, then 4 more reps
3-4 SET OLD SCHOOL TRI-SET
Banded Arrows: 10 reps Overhead Cable Extensions: 10 reps Close-grip Barbell Curls: 10 reps
3 SETS EACH
Knee-ups: 15-20 reps Ab Wheels: 15-20 reps
Day 03
Wednesday
OFF
OFF
Day 04
Thursday
LEGS & ABS
LEGS & ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
10 SET GVT SUPERSET
10 sets of 10 reps
Back Squat (super deep - heels up) Leg Extensions or Sissy Squat
10 SET GVT SUPERSET
10 sets of 10 reps
Barbell Stiff Leg Deadlifts Hamstring Curls or GHD
5 SET OLD SCHOOL TRI-SET
Walking Lunges: 6-12 reps with dumbbells Standing Calf Raises: 25 reps Ankle Weight Hamstrings: 25 reps
4 SETS EACH
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
9 SET GVT SUPERSET
9 sets of 10 reps
Back Squat (super deep - heels up) Leg Extensions or Sissy Squat
9 SET GVT SUPERSET
9 sets of 10 reps
Barbell Stiff Leg Deadlifts Hamstring Curls or GHD
4-5 SET OLD SCHOOL TRI-SET
Walking Lunges: 6-10 reps with dumbbells Standing Calf Raises: 20 reps Ankle Weight Hamstrings: 20 reps
3 SETS EACH
Knee-ups: 20-25 reps Ab Wheels: 20-25 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
8 SET GVT SUPERSET
8 sets of 10 reps
Back Squat (super deep - heels up) Leg Extensions or Sissy Squat
8 SET GVT SUPERSET
8 sets of 10 reps
Barbell Stiff Leg Deadlifts Hamstring Curls or GHD
3-4 SET OLD SCHOOL TRI-SET
Walking Lunges: 6-8 reps with dumbbells Standing Calf Raises: 15-20 reps Ankle Weight Hamstrings: 15-20 reps
2-3 SETS EACH
Knee-ups: 15-20 reps Ab Wheels: 15-20 reps
Day 05
Friday
ARMS & ABS
ARMS & ABS
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twist: 5 minutes
BICEP RIDICULOUSNESS: 3-5 SETS
Standing Alternating Curls: 12 reps
Bicep Machine: 30 reps
Incline Dumbbell Curls: 8-12 reps (5 count twist after 8 reps)
EZ Barbell (close grip) Curls: 30 reps
TRICEP RIDICULOUSNESS: 3-5 SETS
Rope Pushdowns: 20 regular reps, 20 bottom 1/2 reps, 20 single arm reps
Seated Overhead V-Bar Extensions: 20 reps
Heavy Straight Bar Skullcrushers: 12-20 reps
Single Arm Underhand Pushdowns: 20 reps
SHOULDER RIDICULOUSNESS: 3-5 SETS
Lateral Raises: 20 reps
Arnold Full Front Raises: 12 reps
Banded or DB Arrows: 20 reps
DB Military Press: 12-15 reps
4 SETS EACH
Knee-ups: 25 reps Ab Wheels: 25 reps
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twist: 4 minutes
BICEP RIDICULOUSNESS: 3-4 SETS
Standing Alternating Curls: 10 reps
Bicep Machine: 25 reps
Incline Dumbbell Curls: 8-10 reps (5 count twist after 8 reps)
EZ Barbell (close grip) Curls: 25 reps
TRICEP RIDICULOUSNESS: 3-4 SETS
Rope Pushdowns: 15 regular reps, 15 bottom 1/2 reps, 15 single arm reps
Seated Overhead V-Bar Extensions: 15 reps
Heavy Straight Bar Skullcrushers: 12-15 reps
Single Arm Underhand Pushdowns: 20 reps
SHOULDER RIDICULOUSNESS: 3-4 SETS
Lateral Raises: 15 reps
Arnold Full Front Raises: 10 reps
Banded or DB Arrows: 20 reps
DB Military Press: 12 reps
3-4 SETS EACH
Knee-ups: 20-25 reps Ab Wheels: 20-25 reps
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twist: 3 minutes
BICEP RIDICULOUSNESS: 3 SETS
Standing Alternating Curls: 8 reps
Bicep Machine: 20 reps
Incline Dumbbell Curls: 8 reps (5 count twist after 8 reps)
EZ Barbell (close grip) Curls: 20 reps
TRICEP RIDICULOUSNESS: 3 SETS
Rope Pushdowns: 12 regular reps, 12 bottom 1/2 reps, 12 single arm reps
Seated Overhead V-Bar Extensions: 12 reps
Heavy Straight Bar Skullcrushers: 12-15 reps
Single Arm Underhand Pushdowns: 15 reps
SHOULDER RIDICULOUSNESS: 3 SETS
Lateral Raises: 12 reps
Arnold Full Front Raises: 8 reps
Banded or DB Arrows: 15-20 reps
DB Military Press: 10 reps
3 SETS EACH
Knee-ups: 15-20 reps Ab Wheels: 15-20 reps