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LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

 

8 SET SUPERSET

Flat Barbell Bench Press: 12 reps Super Wide Pull-ups: 12 reps

 

6 SET SUPERSET

Incline Barbell Bench Press: 12 reps Dumbbell Pullovers: 12 reps

 

6 SET SUPERSET

Flat Bench Dumbbell Fly: 12 reps V-Bar Pull-ups: 5-10 reps

 

4 SETS EACH

Knee-ups: 25 reps Ab Wheels: 25 reps

 

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

 

7 SET SUPERSET

Flat Barbell Bench Press: 10 reps Super Wide Pull-ups: 10 reps

 

5 SET SUPERSET

Incline Barbell Bench Press: 10 reps Dumbbell Pullovers: 10 reps

 

5 SET SUPERSET

Flat Bench Dumbbell Fly: 10 reps V-Bar Pull-ups: 5-8 reps

 

3 SETS EACH

Knee-ups: 20 reps Ab Wheels: 20 reps

   

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

 

6 SET SUPERSET

Flat Barbell Bench Press: 10 reps Super Wide Pull-ups: 10 reps

 

4 SET SUPERSET

Incline Barbell Bench Press: 8 reps Dumbbell Pullovers: 8 reps

 

4 SET SUPERSET

Flat Bench Dumbbell Fly: 8 reps V-Bar Pull-ups: 5 reps

 

2-3 SETS EACH

Knee-ups: 15 reps Ab Wheels: 15 reps

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LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

 

SHOULDERS

Behind the Neck Barbell Press: 6 sets of 12 reps Alternate Dumbbell Front Raise: 6 sets of 12 reps Barbell Upright Rows: 6 sets of 12 reps Cable Lateral Raise: 6 sets of 12 reps

 

8 SET SUPERSET

Forehead Straight Barbell Curl: 12-20 reps Heavy Triceps Pushdowns: 12-20 reps

 

8 SET SUPERSET

Incline Dumbbell Curl: 12-20 reps Full Tricep Dips: 12-20 reps

 

HIGH REP FINISHER: 2-3 SET SUPERSET

Preacher Curls: 30 reps Bench Dips: 30 reps

 

4 SETS EACH

Knee-ups: 25 reps Ab Wheels: 25 reps

   

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

 

SHOULDERS

Behind the Neck Barbell Press: 5 sets of 12 reps Alternate Dumbbell Front Raise: 5 sets of 12 reps Barbell Upright Rows: 5 sets of 12 reps Cable Lateral Raise: 5 sets of 12 reps

 

7 SET SUPERSET

Forehead Straight Barbell Curl: 12-15 reps Heavy Triceps Pushdowns: 12-15 reps

 

7 SET SUPERSET

Incline Dumbbell Curl: 12-15 reps Full Tricep Dips: 12-15 reps

 

HIGH REP FINISHER: 2-3 SET SUPERSET

Preacher Curls: 25 reps Bench Dips: 25 reps

 

3 SETS EACH

Knee-ups: 20 reps Ab Wheels: 20 reps

   

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

 

SHOULDERS

Behind the Neck Barbell Press: 4 sets of 12 reps Alternate Dumbbell Front Raise: 4 sets of 12 reps Barbell Upright Rows: 4 sets of 12 reps Cable Lateral Raise: 4 sets of 12 reps

 

6 SET SUPERSET

Forehead Straight Barbell Curl: 10-12 reps Heavy Triceps Pushdowns: 10-12 reps

 

6 SET SUPERSET

Incline Dumbbell Curl: 10-12 reps Full Tricep Dips: 10-12 reps

 

HIGH REP FINISHER: 2-3 SET SUPERSET

Preacher Curls: 20 reps Bench Dips: 20 reps

 

2-3 SETS EACH

Knee-ups: 15-20 reps Ab Wheels: 15-20 reps

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LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

 

QUADS

Squats: 8 sets of 12 reps Leg Extensions: 8 sets of 12 reps

 

HAMSTRINGS: 6-8 SET SUPERSET

Stiff Leg Deadlifts: 12 reps Lying Leg Curls: 15 reps

 

CALVES: 4 SET SUPERSET

Standing Calf Raises: 12 reps Seated Calf Raises: 12 reps

 

4 SET SUPERSET

Knee-ups: 25 reps Ab Wheels: 25 reps

   

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

 

QUADS

Squats: 7 sets of 12 reps Leg Extensions: 7 sets of 12 reps

 

HAMSTRINGS: 6-7 SET SUPERSET

Stiff Leg Deadlifts: 10 reps Lying Leg Curls: 12 reps

 

CALVES: 3 SET SUPERSET

Standing Calf Raises: 10 reps Seated Calf Raises: 10 reps

 

3 SET SUPERSET

Knee-ups: 20 reps Ab Wheels: 20 reps

   

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

 

QUADS

Squats: 6 sets of 12 reps Leg Extensions: 6 sets of 12 reps

 

HAMSTRINGS: 6 SET SUPERSET

Stiff Leg Deadlifts: 8 reps Lying Leg Curls: 10 reps

 

CALVES: 2-3 SET SUPERSET

Standing Calf Raises: 10 reps Seated Calf Raises: 10 reps

 

2-3 SET SUPERSET

Knee-ups: 15-20 reps Ab Wheels: 15-20 reps

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LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes

 

8 SET SUPERSET

Incline Barbell Bench Press: 8 reps Super Wide Pull-ups: 8 reps

 

6 SET SUPERSET

Flat Barbell Bench Press: 8 reps Dumbbell Pullovers: 12 reps

 

6 SET SUPERSET

Flat Bench Dumbbell Fly: 12 reps V-Bar Pull-ups: 5-10 reps

 

4 SETS EACH

Knee-ups: 25 reps Ab Wheels: 25 reps

   

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes

 

7 SET SUPERSET

Incline Barbell Bench Press: 8 reps Super Wide Pull-ups: 8 reps

 

5 SET SUPERSET

Flat Barbell Bench Press: 6-8 reps Dumbbell Pullovers: 10 reps

 

5 SET SUPERSET

Flat Bench Dumbbell Fly: 10 reps V-Bar Pull-ups: 5-8 reps

 

3 SETS EACH

Knee-ups: 20 reps Ab Wheels: 20 reps

   

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes

 

6 SET SUPERSET

Incline Barbell Bench Press: 8 reps Super Wide Pull-ups: 8 reps

 

4 SET SUPERSET

Flat Barbell Bench Press: 6 reps Dumbbell Pullovers: 8-10 reps

 

4 SET SUPERSET

Flat Bench Dumbbell Fly: 8 reps V-Bar Pull-ups: 5 reps

 

2-3 SETS EACH

Knee-ups: 15-20 reps Ab Wheels: 15-20 reps

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LEVEL 3

BICEP RIDICULOUSNESS: 5 SETS

EZ Barbell Curls: 30 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Bicep Machine: 30 reps Rep Progression Regular & Hammer Curls: 6 reps

 

TRICEP RIDICULOUSNESS: 5 SETS

3-Way Straight Bar Pushdowns: 20/20/20 reps Heavy Straight Bar Skullcrushers: 12-15 reps Seated Overhead V-Bar Extensions: 20 reps Single Rope Pushdowns: 20 reps per arm

If you need more...

3 SET SUPERSET

Incline curls with a Twist: 8 reps, twist 5-count, 4 more (12 reps total) Bodyweight Skullcrushers: 8-20 reps

 

4 SET SUPERSET

Knee-ups: 25 reps Ab Wheels: 25 reps

   

LEVEL 2

BICEP RIDICULOUSNESS: 4 SETS

EZ Barbell Curls: 25 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Bicep Machine: 25 reps Rep Progression Regular & Hammer Curls: 6 reps

 

TRICEP RIDICULOUSNESS: 4 SETS

3-Way Straight Bar Pushdowns: 15/15/15 reps Heavy Straight Bar Skullcrushers: 12 reps Seated Overhead V-Bar Extensions: 15 reps Single Rope Pushdowns: 15 reps per arm

If you need more...

2-3 SET SUPERSET

Incline curls with a Twist: 8 reps, twist 5-count, 4 more (12 reps total) Bodyweight Skullcrushers: 8-15 reps

 

3 SET SUPERSET

Knee-ups: 20 reps Ab Wheels: 20 reps

   

LEVEL 1

BICEP RIDICULOUSNESS: 3 SETS

EZ Barbell Curls: 20 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Bicep Machine: 20 reps Rep Progression Regular & Hammer Curls: 6 reps

 

TRICEP RIDICULOUSNESS: 3 SETS

3-Way Straight Bar Pushdowns: 12/12/12 reps Heavy Straight Bar Skullcrushers: 10 reps Seated Overhead V-Bar Extensions: 12 reps Single Rope Pushdowns: 12 reps per arm

If you need more...

2-3 SET SUPERSET

Incline curls with a Twist: 8 reps, twist 5-count, 4 more (12 reps total) Bodyweight Skullcrushers: 8-10 reps

 

2-3 SET SUPERSET

Knee-ups: 15-20 reps Ab Wheels: 15-20 reps