Day 01
Monday
CHEST, BACK & ABS
CHEST, BACK & ABS
LEVEL 3
WARMUP
Romain Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps
8 SET SUPERSET
Flat Bench Wide Grip: 8 reps Wide Grip Pull-ups: 8 reps
8 SET SUPERSET
Incline Dumbbell Press: 8 reps Seated Rows: 8 reps
LOW REST PUMP WORK: 5 SETS
Cable Dumbell Pullovers: 20-25 reps Cable Flys: 20-25 reps
5 SETS EACH
Deficit Push-ups: To failure Ab Wheels: 10-25 reps
Romain Chair: 5 minutes
Stick Twist: 5 minutes
LEVEL 2
WARMUP
Romain Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps
7 SET SUPERSET
Flat Bench Wide Grip: 6-8 reps Wide Grip Pull-ups: 6-8 reps
7 SET SUPERSET
Incline Dumbbell Press: 6-8 reps Seated Rows: 6-8 reps
LOW REST PUMP WORK: 4 SETS
Cable Dumbell Pullovers: 15-20 reps Cable Flys: 15-20 reps
4 SETS EACH
Deficit Push-ups: To failure Ab Wheels: 10-20 reps
Romain Chair: 4 minutes
Stick Twist: 4 minutes
LEVEL 1
WARMUP
Romain Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps
6 SET SUPERSET
Flat Bench Wide Grip: 6 reps Wide Grip Pull-ups: 6 reps
6 SET SUPERSET
Incline Dumbbell Press: 6-8 reps Seated Rows: 6-8 reps
LOW REST PUMP WORK: 4 SETS
Cable Dumbell Pullovers: 10-15 reps Cable Flys: 10-15 reps
3 SETS EACH
Deficit Push-ups: To failure Ab Wheels: 10-15 reps
Romain Chair: 3 minutes
Stick Twist: 3 minutes
Day 02
Tuesday
SHOULDERS, ARMZ & ABS
SHOULDERS, ARMZ & ABS
LEVEL 3
WARMUP
Romain Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps
8 SET SUPERSET
Standing Behind the Neck Press: 8 reps
Cable Side Laterals: 20 reps
8 SET SUPERSET
Barbell Curls: 8 reps
Barbell Skullcrushers: 8 reps
Barbell Upright Rows: 8 reps
5 TOTAL SETS
Finish low rest 5 sets each exercise, then move on
Preacher Curl: 12 reps single arm (5 sets back n forth)
Single Cable Pushdowns - Palm up: 12 reps (5 sets back n forth)
Side Lying Lateral Raise: 12 reps (5 sets back n forth)
Heavy Pushdowns: 20 reps
Bench Dips: 30 reps
AB WHEELS
100 reps
Romain Chair: 5 minutes
Stick Twist: 5 minutes
LEVEL 2
WARMUP
Romain Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps
7 SET SUPERSET
Standing Behind the Neck Press: 6-8 reps
Cable Side Laterals: 15-20 reps
7 SET SUPERSET
Barbell Curls: 6-8 reps
Barbell Skullcrushers: 6-8 reps
Barbell Upright Rows: 6-8 reps
4 TOTAL SETS
Finish low rest 4 sets each exercise, then move on
Preacher Curl: 10-12 reps single arm (4 sets back n forth)
Single Cable Pushdowns - Palm up: 10-12 reps (4 sets back n forth)
Side Lying Lateral Raise: 10-12 reps (4 sets back n forth)
Heavy Pushdowns: 15-20 reps
Bench Dips: 25-30 reps
AB WHEELS
80 reps
Romain Chair: 4 minutes
Stick Twist: 4 minutes
LEVEL 1
WARMUP
Romain Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps
6 SET SUPERSET
Standing Behind the Neck Press: 6 reps
Cable Side Laterals: 10-15 reps
6 SET SUPERSET
Barbell Curls: 6 reps
Barbell Skullcrushers: 6 reps
Barbell Upright Rows: 6 reps
3 TOTAL SETS
Finish low rest 3 sets each exercise, then move on
Preacher Curl: 10 reps single arm (3 sets back n forth)
Single Cable Pushdowns - Palm up: 10 reps (3 sets back n forth)
Side Lying Lateral Raise: 10 reps (3 sets back n forth)
Heavy Pushdowns: 10-15 reps
Bench Dips: 15-20 reps
AB WHEELS
60 reps
Romain Chair: 3 minutes
Stick Twist: 3 minutes
Day 03
Wednesday
OFF
OFF
OFF
Day 04
Thursday
LEGS & ABS
LEGS & ABS
LEVEL 3
WARMUP
Romain Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps
DEEP SQUATS - HEELS UP
8 sets of 8 reps
*2 minutes rest in between each set
WALKING LUNGES
5 minutes continuous
WARMUP PUMP: 3 SETS
Leg Extensions: 20 reps
Leg Curls: 20 reps
WALKING LUNGES
5 minutes continuous
4 SET SUPERSET
Stiff Leg Deadlifts: 12 reps
Hamstring Curls with Ankle Weights: 20 reps
AB WHEELS
100 reps
Romain Chair: 5 minutes
Stick Twist: 5 minutes
LEVEL 2
WARMUP
Romain Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps
DEEP SQUATS - HEELS UP
7 sets of 6-8 reps
*2 minutes rest in between each set
WALKING LUNGES
4 minutes continuous
WARMUP PUMP: 2-3 SETS
Leg Extensions: 15-20 reps
Leg Curls: 15-20 reps
WALKING LUNGES
4 minutes continuous
3-4 SET SUPERSET
Stiff Leg Deadlifts: 10-12 reps
Hamstring Curls with Ankle Weights: 15-20 reps
AB WHEELS
80 reps
Romain Chair: 4 minutes
Stick Twist: 4 minutes
LEVEL 1
WARMUP
Romain Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps
DEEP SQUATS - HEELS UP
6 sets of 6 reps
*2 minutes rest in between each set
WALKING LUNGES
3 minutes continuous
WARMUP PUMP: 2 SETS
Leg Extensions: 10-15 reps
Leg Curls: 10-15 reps
WALKING LUNGES
3 minutes continuous
3 SET SUPERSET
Stiff Leg Deadlifts: 8-10 reps
Hamstring Curls with Ankle Weights: 10-15 reps
AB WHEELS
60 reps
Romain Chair: 3 minutes
Stick Twist: 3 minutes
Day 05
Friday
ARMS & ABS
ARMS & ABS
LEVEL 3
WARMUP
Romain Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps
8 SET SUPERSET
Standing Alternating Hammer Curls: 8 reps
EZ Bar Skullcrushers: 8 reps
5 SET SUPERSET
Close-grip Bench Pumpers w/ EZ Bar: 20 reps
EZ Bar Curls: 12-15 reps
5 SET SUPERSET
Incline Curls: 8 reps, twist 5 count, then 4 more reps
Straight Bar Pushdowns: 20 reps, 20 1/4 reps at the bottom
5 SET SUPERSET
Cable Curls: 30 reps
Bench Dips: 30 reps
AB WHEELS
100 reps
Romain Chair: 5 minutes
Stick Twist: 5 minutes
LEVEL 2
WARMUP
Romain Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps
7 SET SUPERSET
Standing Alternating Hammer Curls: 6-8 reps
EZ Bar Skullcrushers: 6-8 reps
4-5 SET SUPERSET
Close-grip Bench Pumpers w/ EZ Bar: 15 reps
EZ Bar Curls: 10-12 reps
4 SET SUPERSET
Incline Curls: 8 reps, twist 5 count, then 4 more reps
Straight Bar Pushdowns: 15 reps, 15 1/4 reps at the bottom
4 SET SUPERSET
Cable Curls: 25 reps
Bench Dips: 25 reps
AB WHEELS
80 reps
Romain Chair: 4 minutes
Stick Twist: 4 minutes
LEVEL 1
WARMUP
Romain Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps
6 SET SUPERSET
Standing Alternating Hammer Curls: 6 reps
EZ Bar Skullcrushers: 6 reps
3-4 SET SUPERSET
Close-grip Bench Pumpers w/ EZ Bar: 12 reps
EZ Bar Curls: 10 reps
3-4 SET SUPERSET
Incline Curls: 8 reps, twist 5 count, then 4 more reps
Straight Bar Pushdowns: 10 reps, 10 1/4 reps at the bottom
3-4 SET SUPERSET
Cable Curls: 20 reps
Bench Dips: 20 reps
AB WHEELS
60 reps
Romain Chair: 3 minutes
Stick Twist: 3 minutes