LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

 

5 SET SUPERSET

Bench Press: 8-10 reps Wide-grip Pull-ups/Pulldowns: To Failure

5-8 SET SUPERSET

Incline Barbell Press: 8-10 reps T-Bar Rows: 10 reps

5 SET SUPERSET

Dumbbell Flys: 10 reps Seated Cable Rows: 10 reps

 

5 SET SUPERSET

Dips: 10 reps Close-grip Chin-ups/Pulldowns: To Failure

 

5 SET SUPERSET

Dumbbell Pullovers: 12 reps Cable Crossovers: 12-15 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

Bench Press: 8 reps Wide-grip Pull-ups/Pulldowns: To Failure

 

5-7 SET SUPERSET

Incline Barbell Press: 8 reps T-Bar Rows: 8-10 reps

 

4 SET SUPERSET

Dumbbell Flys: 8 reps Seated Cable Rows: 8 reps

 

4 SET SUPERSET

Dips: 8 reps Close-grip Chin-ups/Pulldowns: To Failure

 

4 SET SUPERSET

Dumbbell Pullovers: 10 reps Cable Crossovers: 12 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

Bench Press: 6-8 reps Wide-grip Pull-ups/Pulldowns: To Failure

 

5-6 SET SUPERSET

Incline Barbell Press: 6-8 reps T-Bar Rows: 8 reps

 

3 SET SUPERSET

Dumbbell Flys: 6-8 reps Seated Cable Rows: 6-8 reps

 

3 SET SUPERSET

Dips: 6-8 reps Close-grip Chin-ups/Pulldowns: To Failure

 

3 SET SUPERSET

Dumbbell Pullovers: 8 reps Cable Crossovers: 10 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

 

BEHIND THE NECK BARBELL PRESS

6 sets of 12 reps

 

ALTERNATING DUMBBELL FRONT RAISE

6 sets of 12 reps

 

BARBELL UPRIGHT ROW

6 sets of 12 reps

 

CABLE LATERAL RAISE

6 sets of 12 reps

 

8 SET SUPERSET

Barbell Curls: 12 reps Tricep Pushdowns: 12 reps

 

8 SET SUPERSET

Dumbbell Curls: 12 reps Tricep Dips: 12 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

 

BEHIND THE NECK BARBELL PRESS

5 sets of 10 reps

 

ALTERNATING DUMBBELL FRONT RAISE

5 sets of 10 reps

 

BARBELL UPRIGHT ROW

5 sets of 10 reps

 

CABLE LATERAL RAISE

5 sets of 10 reps

 

7 SET SUPERSET

Barbell Curls: 10 reps Tricep Pushdowns: 10 reps

 

7 SET SUPERSET

Dumbbell Curls: 10 reps Tricep Dips: 10 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

 

BEHIND THE NECK BARBELL PRESS

4 sets of 8 reps

 

ALTERNATING DUMBBELL FRONT RAISE

4 sets of 8 reps

 

BARBELL UPRIGHT ROW

4 sets of 8 reps

 

CABLE LATERAL RAISE

4 sets of 8 reps

 

6 SET SUPERSET

Barbell Curls: 8 reps Tricep Pushdowns: 8 reps

 

6 SET SUPERSET

Dumbbell Curls: 8 reps Tricep Dips: 8 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

 

LEG EXTENSIONS

Just a few warmup sets to get blood pumping to the thighs

 

BACK SQUATS: 6 SETS

15-12-11-10-9-8

 

LEG PRESS

15-12-10

 

LYING LEG CURLS: 3 SETS

12, 11, 10 reps

 

LEG EXTENSIONS: 3 SETS

12, 10, 8 reps

 

STANDING CALF RAISE: 3 SETS

15-20 reps

 

DONKEY CALF RAISE: 4 SETS

20-25 reps

 

SEATED CALF RAISE

One four part drop set (i.e. without rest do 120 x 5, 110 x 5, 110 x 5, 90 x 5). Stretch the calves for 15 seconds afterwards

 

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

 

LEG EXTENSIONS

Just a few warmup sets to get blood pumping to the thighs

 

BACK SQUATS: 6 SETS

12-10-10-8-7-6

 

LEG PRESS

12-10-8

 

LYING LEG CURLS: 3 SETS

10, 9, 8 reps

 

LEG EXTENSIONS: 3 SETS

10, 8, 6 reps

 

STANDING CALF RAISE: 3 SETS

15 reps

 

DONKEY CALF RAISE: 4 SETS

20 reps

 

SEATED CALF RAISE

One four part drop set (i.e. without rest do 120 x 5, 110 x 5, 110 x 5, 90 x 5). Stretch the calves for 15 seconds afterwards

 

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

 

LEG EXTENSIONS

Just a few warmup sets to get blood pumping to the thighs

 

BACK SQUATS: 6 SETS

10-8-8-7-6-5

 

LEG PRESS

10-8-6

 

LYING LEG CURLS: 3 SETS

9, 8, 7 reps

 

LEG EXTENSIONS: 3 SETS

9, 7, 5 reps

 

STANDING CALF RAISE: 3 SETS

12 reps

 

DONKEY CALF RAISE: 3 SETS

15 reps

 

SEATED CALF RAISE

One four part drop set (i.e. without rest do 120 x 5, 110 x 5, 110 x 5, 90 x 5). Stretch the calves for 15 seconds afterwards

 

KNEE-UPS

3 sets of 15-20 reps

 

AB WHEELS

3 sets of 15 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

 

YOKED CITY WARMUP: 3-4 SETS

Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps

 

5 SET SUPERSET

Wide Grips Chin-ups: To failure Dips (Body angles forward): To failure

 

5 SET SUPERSET

Illegally-wide Barbell Bench Press: 15-20 reps Touching almost neck (pump blood in pecs)

Behind the Neck Pulldowns: 15 reps

 

5 SET SUPERSET

Dumbbell Incline Bench: 12-20 reps (elbows tucked palms facing) V-bar Pulls-up: To failure

 

3-5 SET SUPERSET

Dumbell Pullover: 12-15 reps Cable or Band Crossovers: 12-15 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

 

YOKED CITY WARMUP: 3 SETS

Rotator Cuffs: 20 reps Push-ups: 20 reps

 

4 SET SUPERSET

Wide Grips Chin-ups: To failure Dips (Body angles forward): To failure

 

4 SET SUPERSET

Illegally-wide Barbell Bench Press: 15 reps Touching almost neck (pump blood in pecs)

Behind the Neck Pulldowns: 12 reps

 

4 SET SUPERSET

Dumbbell Incline Bench: 12-15 reps (elbows tucked palms facing)

V-bar Pulls-up: To failure

 

3-4 SET SUPERSET

Dumbell Pullover: 12 reps Cable or Band Crossovers: 12 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

 

YOKED CITY WARMUP: 2-3 SETS

Rotator Cuffs: 15-20 reps Push-ups: 15-20 reps

 

3-4 SET SUPERSET

Wide Grips Chin-ups: To failure Dips (Body angles forward): To failure

 

3-4 SET SUPERSET

Illegally-wide Barbell Bench Press: 12 reps Touching almost neck (pump blood in pecs)

Behind the Neck Pulldowns: 10 reps

 

3-4 SET SUPERSET

Dumbbell Incline Bench: 12 reps (elbows tucked palms facing)

V-bar Pulls-up: To failure

 

3 SET SUPERSET

Dumbell Pullover: 10 reps Cable or Band Crossovers: 10 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

 

6 SET SUPERSET

Two-Dumbbell Preacher Curl: 6-8 reps Barbell Preacher Curl: 6-8 reps

 

BARBELL REVERSE CURLS

6 sets of 8-10 reps

 

5 SET SUPERSET

Close-grip Bench Press: 30, 8, 8, 8, 8 reps Bench Dips: 20 reps

 

5 SET SUPERSET

Lying Barbell Extensions: 8 reps Standing Dumbbell Extensions: 8 reps

 

5 SET SUPERSET

Pressdowns: 10 reps Reverse Pressdowns: 10 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

 

5 SET SUPERSET

Two-Dumbbell Preacher Curl: 6-8 reps Barbell Preacher Curl: 6-8 reps

 

BARBELL REVERSE CURLS

5 sets of 8 reps

 

4 SET SUPERSET

Close-grip Bench Press: 25, 8, 8, 8, 8 reps Bench Dips: 15 reps

 

4 SET SUPERSET

Lying Barbell Extensions: 6-8 reps Standing Dumbbell Extensions: 6-8 reps

 

4 SET SUPERSET

Pressdowns: 8 reps Reverse Pressdowns: 8 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

 

4 SET SUPERSET

Two-Dumbbell Preacher Curl: 6 reps Barbell Preacher Curl: 6 reps

 

BARBELL REVERSE CURLS

4 sets of 6-8 reps

 

5 SET SUPERSET

Close-grip Bench Press: 20, 6, 6, 6, 6 reps Bench Dips: 12 reps

 

3 SET SUPERSET

Lying Barbell Extensions: 6 reps Standing Dumbbell Extensions: 6 reps

 

3-4 SET SUPERSET

Pressdowns: 6-8 reps Reverse Pressdowns: 6-8 reps

 

KNEE-UPS

3 sets of 15 reps

 

AB WHEELS

3 sets of 15 reps