LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

5 SET SUPERSET

Incline Barbell Bench Press: 8 reps, then drop set of 20 reps

Wide-grip Pull-ups: 5-8 reps, then drop set of 20 Pulldowns

5 SET SUPERSET

Flat Dumbbell Bench Press: 8 reps, then drop set of 20 reps

Seated Rows: 8 reps, then drop set of 20 reps

OLD SCHOOL MEAT & POTATOES: 3 SET SUPERSET

Dumbell Pullovers: 15 reps Dips: 15 reps

OLD SCHOOl PUMP: 3 SET SUPERSET

Cable Crossovers: 20 reps Chest Flys: 20 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

4 SET SUPERSET

Incline Barbell Bench Press: 6 reps, then drop set of 15 reps

Wide-grip Pull-ups: 5-7 reps, then drop set of 15 Pulldowns

4 SET SUPERSET

Flat Dumbbell Bench Press: 6 reps, then drop set of 15 reps

Seated Rows: 6 reps, then drop set of 15 reps

OLD SCHOOL MEAT & POTATOES: 2-3 SET SUPERSET

Dumbell Pullovers: 12 reps Dips: 12 reps

OLD SCHOOl PUMP: 2-3 SET SUPERSET

Cable Crossovers: 15 reps Chest Flys: 15 reps

KNEE-UPS

3-4 sets of 20 reps

AB WHEELS

3-4 sets of 20 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

3 SET SUPERSET

Incline Barbell Bench Press: 6 reps, then drop set of 10 reps

Wide-grip Pull-ups: 5-6 reps, then drop set of 12 Pulldowns

3 SET SUPERSET

Flat Dumbbell Bench Press: 6 reps, then drop set of 10 reps

Seated Rows: 5 reps, then drop set of 10 reps

OLD SCHOOL MEAT & POTATOES: 2 SET SUPERSET

Dumbell Pullovers: 12 reps Dips: 12 reps

OLD SCHOOl PUMP: 2 SET SUPERSET

Cable Crossovers: 12 reps Chest Flys: 12 reps

KNEE-UPS

3 sets of 15-20 reps

AB WHEELS

3 sets of 15-20 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

5 SET SUPERSET

DB Military Press: 8 reps, then drop set of 20 reps

Lateral Raises: 5-8 reps, then drop set of 20 reps

5 SET SUPERSET

EZ Bar Curls: 8 reps, then drop set of 20 reps

EZ Skullcrushers to the Nose: 8 reps, then drop set of 20 reps

OLD SCHOOL MEAT & POTATOES: 3 SET TRI-SET

Arnold Press: 15 reps Heavy Straight Bar Pushdowns: 15 reps Double Incline Curls: 15 reps

OLD SCHOOL PUMP: 3 SET TRI-SET

Full Frontal Raises: 15 reps Rope Pushdowns: 20 reps Concentration Curls: 20 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

4-5 SET SUPERSET

DB Military Press: 6 reps, then drop set of 15 reps

Lateral Raises: 5-7 reps, then drop set of 15 reps

4-5 SET SUPERSET

EZ Bar Curls: 6 reps, then drop set of 15 reps

EZ Skullcrushers to the Nose: 6 reps, then drop set of 15 reps

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

Arnold Press: 12 reps Heavy Straight Bar Pushdowns: 12 reps Double Incline Curls: 12 reps

OLD SCHOOL PUMP: 2-3 SET TRI-SET

Full Frontal Raises: 12 reps Rope Pushdowns: 15 reps Concentration Curls: 15 reps

KNEE-UPS

3-4 sets of 20 reps

AB WHEELS

3-4 sets of 20 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

3-4 SET SUPERSET

DB Military Press: 5 reps, then drop set of 10 reps

Lateral Raises: 5-6 reps, then drop set of 10 reps

3-4 SET SUPERSET

EZ Bar Curls: 5 reps, then drop set of 10 reps

EZ Skullcrushers to the Nose: 5 reps, then drop set of 10 reps

OLD SCHOOL MEAT & POTATOES: 2 SET TRI-SET

Arnold Press: 10 reps Heavy Straight Bar Pushdowns: 10 reps Double Incline Curls: 10 reps

OLD SCHOOL PUMP: 2 SET TRI-SET

Full Frontal Raises: 10 reps Rope Pushdowns: 12 reps Concentration Curls: 12 reps

KNEE-UPS

3 sets of 15 reps

AB WHEELS

3 sets of 15 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

5 SETS

Back Squat: 8 reps, then drop set of 20 reps (just bodyweight)

5 SETS

Stiff Leg Deadlifts: 8 reps, then drop set of 20 reps

OLD SCHOOL MEAT & POTATOES: 3 SET TRI-SET

Leg Extensions: 15 reps Hamstring Curls: 15 reps Seated Calf Raises: 15 reps

OLD SCHOOl PUMP: 3 SET TRI-SET

Leg Press: 25 reps Ankle Weight Hamstrings: 30 reps Standing Calf Raises: 20 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

4 SETS

Back Squat: 8 reps, then drop set of 15-20 reps (just bodyweight)

4-5 SETS

Stiff Leg Deadlifts: 8 reps, then drop set of 15-20 reps

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

Leg Extensions: 12 reps Hamstring Curls: 12 reps Seated Calf Raises: 12 reps

OLD SCHOOl PUMP: 2-3 SET TRI-SET

Leg Press: 20 reps Ankle Weight Hamstrings: 25 reps Standing Calf Raises: 15 reps

KNEE-UPS

3-4 sets of 20 reps

AB WHEELS

3-4 sets of 20 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

3-4 SETS

Back Squat: 8 reps, then drop set of 12-15 reps (just bodyweight)

3-4 SETS

Stiff Leg Deadlifts: 8 reps, then drop set of 12-15 reps

OLD SCHOOL MEAT & POTATOES: 2 SET TRI-SET

Leg Extensions: 10 reps Hamstring Curls: 10 reps Seated Calf Raises: 10 reps

OLD SCHOOl PUMP: 2 SET TRI-SET

Leg Press: 15 reps Ankle Weight Hamstrings: 20 reps Standing Calf Raises: 12 reps

KNEE-UPS

3 sets of 15 reps

AB WHEELS

3 sets of 15 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

5 SET SUPERSET

Barbell Curls: 8 reps, then drop set of 20 reps

Overhead Cable Tricep Bar: 5-8 reps, then drop set of 20 reps

5 SET SUPERSET

Incline Double Arm Curls: 8 reps, then drop set of 20 reps

Dumbell Rollbacks: 8 reps, then drop set of 20 reps

OLD SCHOOL MEAT & POTATOES: 3 SET SUPERSET

Overhead Barbell Extensions: 12-15 reps Concentration Curls: 12-15 reps

OLD SCHOOL PUMP: 3 SET SUPERSET

Cable Curls: 25 reps Cable Pushdowns: 25 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

4 SET SUPERSET

Barbell Curls: 8 reps, then drop set of 15-20 reps

Overhead Cable Tricep Bar: 5-8 reps, then drop set of 15-20 reps

4 SET SUPERSET

Incline Double Arm Curls: 8 reps, then drop set of 15-20 reps

Dumbell Rollbacks: 8 reps, then drop set of 15-20 reps

OLD SCHOOL MEAT & POTATOES: 2-3 SET SUPERSET

Overhead Barbell Extensions: 10-12 reps Concentration Curls: 10-12 reps

OLD SCHOOL PUMP: 2-3 SET SUPERSET

Cable Curls: 20 reps Cable Pushdowns: 20 reps

KNEE-UPS

3-4 sets of 20 reps

AB WHEELS

3-4 sets of 20 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

3-4 SET SUPERSET

Barbell Curls: 8 reps, then drop set of 10-12 reps

Overhead Cable Tricep Bar: 5-8 reps, then drop set of 10-12 reps

3-4 SET SUPERSET

Incline Double Arm Curls: 8 reps, then drop set of 10-12 reps

Dumbell Rollbacks: 8 reps, then drop set of 10-12 reps

OLD SCHOOL MEAT & POTATOES: 2-3 SET SUPERSET

Overhead Barbell Extensions: 8-10 reps Concentration Curls: 8-10 reps

OLD SCHOOL PUMP: 2-3 SET SUPERSET

Cable Curls: 15 reps Cable Pushdowns: 15 reps

KNEE-UPS

3 sets of 15-20 reps

AB WHEELS

3 sets of 15-20 reps