LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

OLD SCHOOL PYRAMID SUPERSET: 6 TOTAL SETS

Incline Barbell Bench Press: 30, 10, 10, 10, 5, 30 reps Pulldowns: 30, 10, 10, 10, 5, 30 reps

PYRAMID SUPERSET: 6 TOTAL SETS

Flat Barbell Bench Press (Feet up & crossed) 30, 10, 10, 10, 5, 30 reps

Pull-ups: To failure

PYRAMID SUPERSET: 6 TOTAL SETS

Dumbell Pullovers: 30, 10, 10, 10, 5, 30 reps Dips: 30, 10, 10, 10, 5, 30 reps

HIGH REP PUMP: 3 SETS

Chest Flys: 30 reps Scaled Wide Push-ups: 30 reps

KNEE-UPS

4 sets of 25 reps

AB WHEELS

4 sets of 25 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

OLD SCHOOL PYRAMID SUPERSET: 5 TOTAL SETS

Incline Barbell Bench Press: 25, 8, 8, 8, 5, 25 reps Pulldowns: 25, 8, 8, 8, 5, 25 reps

PYRAMID SUPERSET: 5 TOTAL SETS

Flat Barbell Bench Press (Feet up & crossed) 25, 8, 8, 8, 5, 25 reps

Pull-ups: To failure

PYRAMID SUPERSET: 5 TOTAL SETS

Dumbell Pullovers: 25, 8, 8, 8, 5, 25 reps Dips: 25, 8, 8, 8, 5, 25 reps

HIGH REP PUMP: 2-3 SETS

Chest Flys: 25 reps Scaled Wide Push-ups: 25 reps

KNEE-UPS

3 sets of 20-25 reps

AB WHEELS

3 sets of 20-25 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

OLD SCHOOL PYRAMID SUPERSET: 4 TOTAL SETS

Incline Barbell Bench Press: 20, 6, 6, 6, 5, 20 reps Pulldowns: 20, 6, 6, 6, 5, 20 reps

PYRAMID SUPERSET: 4 TOTAL SETS

Flat Barbell Bench Press (Feet up & crossed) 20, 6, 6, 6, 5, 20 reps

Pull-ups: To failure

PYRAMID SUPERSET: 4 TOTAL SETS

Dumbell Pullovers: 20, 6, 6, 6, 5, 20 reps Dips: 20, 6, 6, 6, 5, 20 reps

HIGH REP PUMP: 2-3 SETS

Chest Flys: 20 reps Scaled Wide Push-ups: 20 reps

KNEE-UPS

2-3 sets of 20 reps

AB WHEELS

2-3 sets of 20 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

6 TOTAL SETS

Barbell Military Press: 30, 10, 10, 10, 5, 30 reps Cable Shrugs: 30 reps

6 TOTAL SETS

Straight Bar Curls: 30, 10, 10, 10, 5, 30 reps EZ Skullcrushers to the Nose: 30, 10, 10, 10, 5, 30 reps

OLD SCHOOL MEAT & POTATOES: 3 SET TRI-SET

Alternating DB Curls: 12 reps Heavy Straight Bar Pushdowns: 20/20 1/4 reps Lateral Raises: 12 reps, then drop set 20 reps

FINISHER: 3 SETS

Banded Arrows: 30 reps Rope Pushdowns: 30 reps Bicep Machine: 30 reps

KNEE-UPS

4 sets of 25 reps

AB WHEELS

4 sets of 25 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

5 TOTAL SETS

Barbell Military Press: 25, 8, 8, 8, 5, 25 reps Cable Shrugs: 25 reps

5 TOTAL SETS

Straight Bar Curls: 25, 8, 8, 8, 5, 25 reps EZ Skullcrushers to the Nose: 25, 8, 8, 8, 5, 25 reps

OLD SCHOOL MEAT & POTATOES: 2-3 SET TRI-SET

Alternating DB Curls: 10 reps Heavy Straight Bar Pushdowns: 15/15 1/4 reps Lateral Raises: 10 reps, then drop set 15 reps

FINISHER: 2-3 SETS

Banded Arrows: 25 reps Rope Pushdowns: 25 reps Bicep Machine: 25 reps

KNEE-UPS

3 sets of 20-25 reps

AB WHEELS

3 sets of 20-25 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

4 TOTAL SETS

Barbell Military Press: 20, 6, 6, 6, 5, 20 reps Cable Shrugs: 20 reps

4 TOTAL SETS

Straight Bar Curls: 20, 6, 6, 6, 5, 20 reps EZ Skullcrushers to the Nose: 20, 6, 6, 6, 5, 20 reps

OLD SCHOOL MEAT & POTATOES: 2 SET TRI-SET

Alternating DB Curls: 8 reps Heavy Straight Bar Pushdowns: 12/12 1/4 reps Lateral Raises: 8 reps, then drop set 12 reps

FINISHER: 2 SETS

Banded Arrows: 20-25 reps Rope Pushdowns: 20-25 reps Bicep Machine: 20-25 reps

KNEE-UPS

2-3 sets of 20 reps

AB WHEELS

2-3 sets of 20 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

BACK SQUAT

8 sets of 8 reps

STIFF LEG DUMBBELL DEADLIFTS

5 sets of 20 reps

OLD SCHOOL MEAT & POTATOES

Leg Extensions: 1x100 reps Hamstring Curl: 1x100 reps Seated Calf Raises: 1x100 reps

*Rest or pause but can’t leave machine

OLD SCHOOL PUMP: 3 SETS

Leg Press: 20/20/20 reps Close - Medium - Wide

ANKLE WEIGHT HAMSTRING CURLS

3 sets of 30 reps

KNEE-UPS

4 sets of 25 reps

AB WHEELS

4 sets of 25 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

BACK SQUAT

7 sets of 7 reps

STIFF LEG DUMBBELL DEADLIFTS

4 sets of 15-20 reps

OLD SCHOOL MEAT & POTATOES

Leg Extensions: 1x80 reps Hamstring Curl: 1x80 reps Seated Calf Raises: 1x80 reps

*Rest or pause but can’t leave machine

OLD SCHOOL PUMP: 2-3 SETS

Leg Press: 15/15/15 reps Close - Medium - Wide

ANKLE WEIGHT HAMSTRING CURLS

2-3 sets of 25 reps

KNEE-UPS

3 sets of 20-25 reps

AB WHEELS

3 sets of 20-25 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

BACK SQUAT

6 sets of 6 reps

STIFF LEG DUMBBELL DEADLIFTS

3 sets of 15-20 reps

OLD SCHOOL MEAT & POTATOES

Leg Extensions: 1x60 reps Hamstring Curl: 1x60 reps Seated Calf Raises: 1x60 reps

*Rest or pause but can’t leave machine

OLD SCHOOL PUMP: 2-3 SETS

Leg Press: 12/12/12 reps Close - Medium - Wide

ANKLE WEIGHT HAMSTRING CURLS

2-3 sets of 20 reps

KNEE-UPS

2-3 sets of 20 reps

AB WHEELS

2-3 sets of 20 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

WARMUP PUMP: 3-5 SETS

Cable Curls: 20 reps Straight Bar Pushdowns: 20 reps

3-5 SETS

Forehead Curls: 12 reps Tricep Rope Pushdowns: 20 reps

5 SETS

Standing Alternating DB Curls: 8-12 reps EZ Bar Skullcrushers: 8-12 reps

3 SETS

Overhead Rope Cable Extensions: 12-15 reps Rope Cable Hammer Curls: 12-15 reps

KNEE-UPS

4 sets of 25 reps

AB WHEELS

4 sets of 25 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

WARMUP PUMP: 3-4 SETS

Cable Curls: 15 reps Straight Bar Pushdowns: 15 reps

3-4 SETS

Forehead Curls: 10 reps Tricep Rope Pushdowns: 15 reps

4 SETS

Standing Alternating DB Curls: 8-10 reps EZ Bar Skullcrushers: 8-10 reps

2-3 SETS

Overhead Rope Cable Extensions: 12 reps Rope Cable Hammer Curls: 12 reps

KNEE-UPS

3 sets of 20-25 reps

AB WHEELS

3 sets of 20-25 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

WARMUP PUMP: 3 SETS

Cable Curls: 12 reps Straight Bar Pushdowns: 12 reps

3 SETS

Forehead Curls: 8 reps Tricep Rope Pushdowns: 12 reps

3 SETS

Standing Alternating DB Curls: 8 reps EZ Bar Skullcrushers: 8 reps

2 SETS

Overhead Rope Cable Extensions: 10 reps Rope Cable Hammer Curls: 10 reps

KNEE-UPS

2-3 sets of 20 reps

AB WHEELS

2-3 sets of 20 reps