Day 01
Monday
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
TIME FRAME TRAINING: PUSH-UPS
5 minutes Max Reps... beat it each week
PULL-UPS
5 minutes Max Reps... beat it each week
8 SET TRI-SET
Flat DB Bench Press: 20 reps DB Pullovers: 20 reps Flat DB Fly: 20 reps
8 SET TRI-SET
DB Bent Over Rows - Underhand: 20 reps Incline DB Press: 20 reps Chest-Supported DB Shrugs: 20 reps
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec rest 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 If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 02
Tuesday
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
THE SHOULDER DOUBLE SMOKE PUMP-SET: 3 SETS
Standing Dumbbell Military Press: 6 reps Close Grip - touch chin & up
Dumbbell Arnold Press: 12 reps
Lateral Raises: 24 reps
Arrows: 48 reps
Rest for 1 minute
THE WANGER BANGER ARM TRILOGY
*2 SETS OF 50 REPS EACH*
Band Pushdowns Dumbbell Curls Kickbacks Dumbbell Reverse curls
3-WAY 15-REP PUMP-SETS: 3 SETS TOTAL
Dumbbell Skull Crushers – nose/forehead/bench EZ Bar or Dumbbell Curls – close/wide/reverse Dumbbell Elbow-out press - chest/face/chest Dumbbell Incline Curls – regular – twist 360 for 15 reps – hammer for 15 reps
REP PROGRESSION FINISHER: 3 SETS
DB Regular Curls: 1-1, 2-2, 3-3, to 5 or 6 reps DB Hammer Curls: 1-1, 2-2, 3-3, to 5 or 6 reps
Then Forearm Curls: 20/20 with barbell - under & over
Band Pushdowns – close & spread out at bottom: 1-1, 2-2, 3-3, to 5 or 6 reps Bench Dips – close & medium: 1-1, 2-2, 3-3, to 5 or 6 reps
AB WHEELS
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
Day 03
Wednesday
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
BIG PUMP LEG CIRCUIT: 5 SETS
Body Squats: 20 reps Sissy Squats: 10-20 reps Hamstring Band Curls: 20 reps DB Hip Thrust: 20 reps Calve Raises: 20 reps
WEIGHTED WALKING LUNGES
400 meters
Day 04
Thursday
ELEVATED CORE WARMUP:
TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Incline Bench Press: 20 reps Bodyweight Rows or Pull-ups: 10 reps
TIME FRAME TRAINING: 2 MINUTES
Double Arm Rows: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly: Max Reps
3 WAY 20’s: 3 SETS
DB Bench Press DB Chest Fly Push-ups
BASIC HIGH VOLUME SUPERSET: 3 SETS
Dumbbell Pullovers: 30 reps Decline Press: 30 reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest 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
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 05
Friday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GVT
Tri-set: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Military Press: 10 reps Hammer Curl: 10 reps Skull Crushers - Forehead: 10 reps
REP PROGRESSION: 3 SETS
3-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Rollbacks Elbow Out Press Elbow Out Ear Press
REP LADDER BICEPS & TRICEPS
Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Dumbbell Curls Skullscrushers - Chin
CORE
Weighted Crunches: Max Reps in 3 minutes
Advanced: Ab Wheels - 10 sets of 10 reps, 10 seconds rest
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
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 06
Saturday
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 400m & 30 minutes to finish 800m
Day 07
Sunday
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 400m & 30 minutes to finish 800m