VERSION A 

WARMUP: 2 SETS

Ab Wheels: 10-25 reps DB Stiff Leg Deadlifts: 15-20 reps

5 SET SUPERSET

Narrow Push-ups: 10 reps Regular Push-ups: 10 reps Underhand Grip Double DB Rows: 20 reps

5 SET SUPERSET

Incline DB Press: 20 reps Overhand Grip Double DB Rows: 20 reps

5 SET TRI-SET

Dumbbell Pullovers: 15 reps Standing or Chest-supported T’s: 20 reps Bench Dips: 25 reps

3 SET SUPERSET

Weighted Crunches: 25 reps Band Pull Aparts: 75 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION B

WARMUP: 2 SETS

Ab Wheels: 10-15 reps DB Stiff Leg Deadlifts: 10-15 reps

3-4 SET SUPERSET

Narrow Push-ups: 5 reps Regular Push-ups: 5 reps Underhand Grip Double DB Rows: 15 reps

3-4 SET SUPERSET

Incline DB Press: 15 reps Overhand Grip Double DB Rows: 15 reps

3-4 SET TRI-SET

Dumbbell Pullovers: 10 reps Standing or Chest-supported T’s: 15 reps Bench Dips: 20 reps

2 SET SUPERSET

Weighted Crunches: 15-20 reps Band Pull Aparts: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION A

1-2 SET PRIMER

Regular/Hammer Curls: 40 reps (switch every 10 reps)

DB Kickbacks/Kickbacks w/ a Twist: 40 reps (switch every 10 reps)

Lateral/Front Raises: 40 reps (switch every 10 reps)

5 SET TRI-SET

Seated DB Press - Right: 10 reps Seated DB Press - Left: 10 reps Dumbbell Rollbacks: 20 reps Heavy DB Curls: 10 reps w/ 3-5 second lower on all reps

5 SET TRI-SET

Dumbbell Overhead Tricep Extension: 20 reps Dumbbell Reverse Curls: 20 reps

3 SET SUPERSET

Weighted Crunches: 25 reps Band Pull Aparts: 75 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION B

1 SET PRIMER

Regular/Hammer Curls: 40 reps (switch every 10 reps)

DB Kickbacks/Kickbacks w/ a Twist: 40 reps (switch every 10 reps)

Lateral/Front Raises: 40 reps (switch every 10 reps)

3-4 SET TRI-SET

Seated DB Press - Right: 8 reps Seated DB Press - Left: 8 reps Dumbbell Rollbacks: 16 reps Heavy DB Curls: 8 reps w/ 3-5 second lower on all reps

3-4 SET TRI-SET

Dumbbell Overhead Tricep Extension: 15 reps Dumbbell Reverse Curls: 15 reps

2 SET SUPERSET

Weighted Crunches: 15-20 reps Band Pull Aparts: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION A 

6 SET SUPERSET

Dumbbell Front Squats: 10 reps Dumbbell Front Rack Walking Lunge Steps: 10 reps each leg

BODYWEIGHT SQUATS

Complete 200 reps in as few sets as possible Ass to Grass

3 SET SUPERSET

Weighted Crunches: 25 reps Band Pull Aparts: 75 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION B

4 SET SUPERSET

Dumbbell Front Squats: 8 reps Dumbbell Front Rack Walking Lunge Steps: 6-8 reps each leg

BODYWEIGHT SQUATS

Complete 100 reps in as few sets as possible Ass to Grass

2 SET SUPERSET

Weighted Crunches: 15-20 reps Band Pull Aparts: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION A

WARMUP: 2-3 SETS

Weighted Sit-ups: 25 reps Stiff Leg Deadlifts: 25 reps

5 SET SUPERSET

Dumbbell Flat Bench Press: 20 reps 1-Arm Dumbbell Rows: 20 reps each arm

5 SET TRI-SET

Dumbbell Chest Fly: 10 reps (slow lower) Bench Dips: 15 reps (slow lower) 1-Arm Dumbbell Rows: 8 reps each - overhand, neutral, underhand

3 SET SUPERSET

Weighted Crunches: 25 reps Band Pull Aparts: 75 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION B

WARMUP: 2 SETS

Weighted Sit-ups: 15-20 reps Stiff Leg Deadlifts: 15-20 reps

3-4 SET SUPERSET

Dumbbell Flat Bench Press: 10-15 reps 1-Arm Dumbbell Rows: 10-15 reps each arm

3-4 SET TRI-SET

Dumbbell Chest Fly: 8 reps (slow lower) Bench Dips: 10 reps (slow lower) 1-Arm Dumbbell Rows: 6 reps each - overhand, neutral, underhand

2 SET SUPERSET

Weighted Crunches: 20 reps Band Pull Aparts: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION A

5 SET SUPERSET

Regular/Neutral Dumbbell Press: 5 Rep Progression Full Frontal Raises: 15-20 reps

5 SET QUAD-SET

Regular Dumbbell Curls: 15 reps Regular Dumbbell Curl ISO Hold: 30 seconds Dumbbell Rollbacks: 15 reps Dumbbell Elbows-out Press: 15 reps

3-5 SET SUPERSET

Dumbbell Upright Rows: 15 reps Dumbbell Shrugs: 20 reps

3 SET SUPERSET

Weighted Crunches: 25 reps Band Pull Aparts: 75 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

VERSION B

3-4 SET SUPERSET

Regular/Neutral Dumbbell Press: 5 Rep Progression Full Frontal Raises: 10-15 reps

3-4 SET QUAD-SET

Regular Dumbbell Curls: 10 reps Regular Dumbbell Curl ISO Hold: 20 seconds Dumbbell Rollbacks: 10 reps Dumbbell Elbows-out Press: 10 reps

2-3 SET SUPERSET

Dumbbell Upright Rows: 10 reps Dumbbell Shrugs: 10-15 reps

2 SET SUPERSET

Weighted Crunches: 15-20 reps Band Pull Aparts: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: Walk 20 minutes on 15-20% Incline

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters