.5 SPECIAL RELEASE: All Bodybuilding

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs or Full Sit-ups : 100 reps Ab Wheels: 50 reps

WARMUP: 5 SETS

Push-ups: 20-30 reps Stiff Arm Band Pullovers :30 reps

4-5 SET SUPERSET

Regular Pull-Ups or Band Pull-downs: To Failure Incline dumbbell Press:30 reps

4-5 SET SUPERSET

Dumbbell Bench Press: 30 reps Wide press Chin-Ups or Under grip band pull downs : 30 reps

4-5 SET TRI-SET

Dumbbell Flyes: 25 reps Double ArmRows: 25 reps Seated Rows Band Rows : 25 reps

4-5 SET TRI-SET

Dumbbell Pullovers: 25 reps Bench Dips: 25 reps Dumbbell Flys: 25 reps

300 REP LOW BACK/OBLIQUES

Stiff Leg Deadlifts: 100 reps Supermans: 100 reps Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs or Full Sit-ups : 100 reps Ab Wheels: 50 reps

3-4 SET TRI-SET

Dumbbell Military Press: 30 reps Lateral Raises: 30 reps Bent Over Laterals: 30 reps

3-4 SET TRI-SET

Arnold Press: 25 reps Cable Side Laterals: 25 reps Lying Side Laterals: 15 reps per side

4 SET SUPERSET

Dumbbell Curls: 25 reps Band Tricep Pushdowns: 30 full, 30 1/4 reps

4 SET SUPERSET

Dumbbell Rollbacks: 20 reps Dumbbell Curls: 8 reps, 5 second twist, 4-6 more each

4 SET TRI-SET

Band Curls from Top: 30 reps Bodyweight Skulls or Overhead Band Press: 12-15 reps Twist Curls: 20 reps

300 REP LOW BACK/OBLIQUES

Stiff Leg Deadlifts: 100 reps Supermans: 100 reps Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs or Full Sit-ups : 100 reps Ab Wheels: 50 reps

5 SET SUPERSET

Squats: 20 reps Sissy Squats: 10 reps

5 SET SUPERSET

Front Rack Dumbbell Squats: 12-20 reps Band Leg Curls: 30 reps

5 SET SUPERSET

Stiff Leg Deadlifts: 15 reps Band Hamstrings: 30 reps

300 REP LOW BACK/OBLIQUES

Stiff Leg Deadlifts: 100 reps Supermans: 100 reps Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs or Full Sit-ups : 100 reps Ab Wheels: 50 reps

WARMUP: 3 SETS

Push-ups: 20-30 reps Stiff Arm Band Pullovers: 20-30 reps

4 SET SUPERSET

Regular Wide Pull-ups or Band Pulldowns: To Failure Incline Barbell Dumbbell Press: 25 reps

4 SET SUPERSET

Chin-ups or Under-grip Band Pulldowns: 30 reps Flat DB Bench Press: 25 reps

4 SET TRI-SET

Dumbbell Flyes: 25 reps Seated Band Rows: 25 reps Push-ups: 20 reps

4 SET TRI-SET

Double Arm Dumbbell Pullovers: 20 reps Bench Dips: 20 reps Band Flys: 20 reps

300 REP LOW BACK/OBLIQUES

Stiff Leg Deadlifts: 100 reps Supermans: 100 reps Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

250 Rep Abs To Start

Weighted Crunches: 100 reps Roman Chairs or Full Sit-ups : 100 reps Ab Wheels: 50 reps

3-4 SET TRI-SET

Arnold Press: 30 reps Lateral Raises: 20 reps Bent Over Laterals: 15 reps

3-4 SET TRI-SET

Military Press: 30 reps Cable Side Laterals: 20 reps Lying Side Laterals: 15 reps per side

4 SET SUPERSET

Dave Draper Dumbbell Curls: 6-12 reps Tricep Band Pushdowns: 30 full , 30 1/4 reps

4 SET SUPERSET

Dumbbell Skullcrushers: 25 reps light for pump Dumbbell Curls: 12 reps, 5 second twist, 4-6 more reps

4 SET TRI-SET

Band Curls from Top: 30 reps Bodyweight Skulls or Overhead Tricep Band Press: 12-15 reps Twist Curls: 20 reps

300 REP LOW BACK/OBLIQUES

Stiff Leg Deadlifts: 100 reps Supermans: 100 reps Stick Twist: 100-300 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters