SPECIAL RELEASE: GAUNTLET LIFE OF RETRO SWOLE

CHEST & BACK

Incline Dumbbell Press: 30 reps Flat Dumbbell Press: 30 reps Pulldowns - wide grip: 20 reps Undergrip Close Pulldowns: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

5 sets with 1 minute rest in between

ARMZ

V-Bar Pushdowns: 30 reps Overhead V-bar: 30 reps Regular Curls: 20 reps Hammer Curls: 20 reps Elbows-out Neck Press: 30 reps Seated DB Curls: 20 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Top Pulley Ab Crunches: 100 Reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

5 SET SUPERSET

Back Squat: 12 reps Sissy Squats: 15 reps

LEG NASTY GAUNTLET

Split Leg Squats - Back Leg Elevated: 8 reps Leg Extensions: 25 reps GHD: 25 reps Weighted Back Extensions: 25 reps Banded Hamstrings: 25 reps

5 sets with 1 minute rest in between

CAPPED SHOULDERS PUMP-SET

Military Press: 30 reps Go heavier 20 reps Go heavier 10 reps Lateral Raises: 30 reps Go heavier 20 reps Go heavier 10 reps Arrows: 30 reps Go heavier 20 reps Go heavier 10 reps Frontal Raises: 30 reps Go heavier 20 reps Go heavier 10 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Top Pulley Ab Crunches: 100 Reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

CHEST & BACK

Incline Dumbbell Press: 30 reps Flat Dumbbell Press: 30 reps Pulldowns - wide grip: 20 reps Undergrip Close Pulldowns: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

5 sets with 1 minute rest in between

ARMZ

V-Bar Pushdowns: 30 reps Overhead V-bar: 30 reps Regular Curls: 20 reps Hammer Curls: 20 reps Elbows-out Neck Press: 30 reps Seated DB Curls:  20 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Top Pulley Ab Crunches: 100 Reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

5 SET SUPERSET

Back Squat: 12 reps Sissy Squats: 15 reps

LEG NASTY GAUNTLET

Split Leg Squats - Back Leg Elevated: 8 reps Leg Extensions: 25 reps GHD: 25 reps Weighted Back Extensions: 25 reps Banded Hamstrings: 25 reps

5 sets with 1 minute rest in between

CAPPED SHOULDERS PUMP-SET

Military Press: 30 reps Go heavier 20 reps Go heavier 10 reps Lateral Raises: 30 reps Go heavier 20 reps Go heavier 10 reps Arrows: 30 reps Go heavier 20 reps Go heavier 10 reps Frontal Raises: 30 reps Go heavier 20 reps Go heavier 10 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Top Pulley Ab Crunches: 100 Reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

CHEST & BACK

Incline Dumbbell Press: 30 reps Flat Dumbbell Press: 30 reps Pulldowns - wide grip: 20 reps Undergrip Close Pulldowns: 20 reps Dumbbell Flys: 30 reps Dumbbell Pullovers: 30 reps

5 sets with 1 minute rest in between

ARMZ

V-Bar Pushdowns: 30 reps Overhead V-bar: 30 reps Regular Curls: 20 reps Hammer Curls: 20 reps Elbows-out Neck Press: 30 reps Seated DB Curls:  20 reps

5 sets with 1 minute rest in between

300 REP ABZ

Roman Chair: 100 reps Top Pulley Ab Crunches: 100 Reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters