LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps

6-8 SET CHEST SUPERSET

Pre Exhaust Flat Chest Flys: 15 reps Incline Wide Grip Barbell Bench: 20 Reps or Till failure

6-8 SET BACK SUPERSET

Single Arm Pulldowns: 15 reps Wide Grip Pull-ups: To failure

QUAD SET: CHEST & BACK: 6 SETS TOTAL

Pre Exhaust Band or Cable Flys: 15 reps Flat Barbell Bench Press (illegally wide): 20 reps or Till failure Seated Rows: 15 reps Chin-ups: To failure (use bands if needed to force more reps)

5 SETS TOTAL

Wide-grip Push-ups: To failure Ab Wheels: 10-25 reps

Roman Chair: 5 minutes Stick Twist: 5 minutes Straight Legs: 100 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps

6-7 SET CHEST SUPERSET

Pre Exhaust Flat Chest Flys: 12 reps Incline Wide Grip Barbell Bench: 15 Reps or Till failure

6-7 SET BACK SUPERSET

Single Arm Pulldowns: 12 reps Wide Grip Pull-ups: To failure

QUAD SET: CHEST & BACK: 5 SETS TOTAL

Pre Exhaust Band or Cable Flys: 12 reps Flat Barbell Bench Press (illegally wide): 12 reps or Till failure Seated Rows: 12 reps Chin-ups: To failure (use bands if needed to force more reps)

4 SETS TOTAL

Wide-grip Push-ups: To failure Ab Wheels: 10-20 reps

Roman Chair: 4 minutes Stick Twist: 4 minutes Straight Legs: 80 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps

6 SET CHEST SUPERSET

Pre Exhaust Flat Chest Flys: 10 reps Incline Wide Grip Barbell Bench: 10 Reps or Till failure

6 SET BACK SUPERSET

Single Arm Pulldowns: 10 reps Wide Grip Pull-ups: To failure

QUAD SET: CHEST & BACK: 4 SETS TOTAL

Pre Exhaust Band or Cable Flys: 10 reps Flat Barbell Bench Press (illegally wide): 10 reps or Till failure Seated Rows: 10 reps Chin-ups: To failure (use bands if needed to force more reps)

3 SETS TOTAL

Wide-grip Push-ups: To failure Ab Wheels: 10-15 reps

Roman Chair: 3 minutes Stick Twist: 3 minutes Straight Legs: 60 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps

BICEP CRAZINESS: 6 SETS

Straight Bar Curls: 30 reps Bicep Machine: 30 reps Incline Dumbbell Curls: 8 reps, twist for a 5-count, 4 more reps

TRICEP CRAZINESS: 6 SETS

Straight Bar Pushdowns: 20 regular reps, 20 1/4 reps Bench Dips: 30 reps Heavy Skullcrushers: 12-15 reps

SHOULDER CRAZINESS: 6 SETS

Behind the Neck Press: 30 reps Lateral Raises: 30 reps Dumbbell Military Press: 12 reps

MINI 1970's PUMP GAUNTLET

Concentration Curls: 20, 15, 12, 20 reps Overhead Rope Cable Extensions: 20, 15, 12, 20 reps Full Frontal Raises: 20, 15, 12, 20 reps

*Go 20, 20, 20 reps - No rest 15, 15, 15 etc.

AB WHEELS

100 reps

Roman Chair: 5 minutes Stick Twist: 5 minutes Straight Legs: 100 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps

BICEP CRAZINESS: 5 SETS

Straight Bar Curls: 25 reps Bicep Machine: 25 reps Incline Dumbbell Curls: 8 reps, twist for a 5-count, 4 more reps

TRICEP CRAZINESS: 5 SETS

Straight Bar Pushdowns: 15 regular reps, 15 1/4 reps Bench Dips: 25 reps Heavy Skullcrushers: 10-12 reps

SHOULDER CRAZINESS: 5 SETS

Behind the Neck Press: 25 reps Lateral Raises: 25 reps Dumbbell Military Press: 10 reps

MINI 1970's PUMP GAUNTLET

Concentration Curls: 18, 12, 10, 18 reps Overhead Rope Cable Extensions: 18, 12, 10, 18 reps Full Frontal Raises: 18, 12, 10, 18 reps

*Go 18, 18, 18 reps - No rest 12, 12, 12 etc.

AB WHEELS

80 reps

Roman Chair: 4 minutes Stick Twist: 4 minutes Straight Legs: 80 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps

BICEP CRAZINESS: 4 SETS

Straight Bar Curls: 20 reps Bicep Machine: 20 reps Incline Dumbbell Curls: 8 reps, twist for a 5-count, 4 more reps

TRICEP CRAZINESS: 4 SETS

Straight Bar Pushdowns: 12 regular reps, 12 1/4 reps Bench Dips: 20 reps Heavy Skullcrushers: 8-10 reps

SHOULDER CRAZINESS: 4 SETS

Behind the Neck Press: 20 reps Lateral Raises: 20 reps Dumbbell Military Press: 8 reps

MINI 1970's PUMP GAUNTLET

Concentration Curls: 15, 10, 8, 15 reps Overhead Rope Cable Extensions: 15, 10, 8, 15 reps Full Frontal Raises: 15, 10, 8, 15 reps

*Go 15, 15, 15 reps - No rest 10, 10, 10 etc.

AB WHEELS

60 reps

Roman Chair: 3 minutes Stick Twist: 3 minutes Straight Legs: 60 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps

6 SET SUPERSET

Leg Extensions: 20 reps Back Squat: Till near failure (with 135)

6 SET SUPERSET

Hamstring Curls: 20 reps Stiff Leg Deadlifts: Till near failure (135-225)

5 SET SUPERSET

Walking Lunges: 1 minute Sissy Squats: 12 reps

5 SET SUPERSET

Calf Raises (standing): 20 reps Seated Calf Raises: 20 reps

AB WHEELS

100 reps

Roman Chair: 5 minutes Stick Twist: 5 minutes Straight Legs: 100 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps

5 SET SUPERSET

Leg Extensions: 15 reps Back Squat: Till near failure (with 115)

5 SET SUPERSET

Hamstring Curls: 15 reps Stiff Leg Deadlifts: Till near failure (135-185)

4 SET SUPERSET

Walking Lunges: 45 seconds Sissy Squats: 10 reps

4 SET SUPERSET

Calf Raises (standing): 15 reps Seated Calf Raises: 15 reps

AB WHEELS

80 reps

Roman Chair: 4 minutes Stick Twist: 4 minutes Straight Legs: 80 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps

4 SET SUPERSET

Leg Extensions: 12 reps Back Squat: Till near failure (with 95)

4 SET SUPERSET

Hamstring Curls: 12 reps Stiff Leg Deadlifts: Till near failure (135)

3 SET SUPERSET

Walking Lunges: 30 seconds Sissy Squats: 8 reps

3 SET SUPERSET

Calf Raises (standing): 12 reps Seated Calf Raises: 12 reps

AB WHEELS

60 reps

Roman Chair: 3 minutes Stick Twist: 3 minutes Straight Legs: 60 reps

LEVEL 3

WARMUP

Roman Chair: 5 minutes Stick Twist: 5 minutes Knee-ups: 100 reps

4-WAY EZ BAR BICEPS: 3-5 SET CIRCUIT

Close-grip: 10 reps Wide-grip: 10 reps Reverse-grip: 10 reps Wrist Curls: 10 reps Bicep Machine: 30-50 reps

4-WAY EZ BAR TRICEPS: 3-5 SET CIRCUIT

Skullcrushers (to nose): 10 reps Skullcrushers: (to forehead): 10 reps Skullcrushers (to bench): 10 reps Skullcrushers (behind the head): 10 reps Band Pushdowns or Bench Dips: 30-50 reps

COMBO PUMP FINISHER: 3 SET SUPERSET

Alternating Dumbbell Curls: 12 reps Dumbbell Rollbacks: 12 reps

3 SET SUPERSET

Alternating Hammer Curls: 12 reps Elbows-out Neck Press: 12 reps

AB WHEELS

100 reps

Roman Chair: 5 minutes Stick Twist: 5 minutes Straight Legs: 100 reps

LEVEL 2

WARMUP

Roman Chair: 4 minutes Stick Twist: 4 minutes Knee-ups: 80 reps

4-WAY EZ BAR BICEPS: 3-4 SET CIRCUIT

Close-grip: 8 reps Wide-grip: 8 reps Reverse-grip: 8 reps Wrist Curls: 8 reps Bicep Machine: 30-40 reps

4-WAY EZ BAR TRICEPS: 3-4 SET CIRCUIT

Skullcrushers (to nose): 8 reps Skullcrushers: (to forehead): 8 reps Skullcrushers (to bench): 8 reps Skullcrushers (behind the head): 8 reps Band Pushdowns or Bench Dips: 30-40 reps

COMBO PUMP FINISHER: 2-3 SET SUPERSET

Alternating Dumbbell Curls: 10 reps Dumbbell Rollbacks: 10 reps

2-3 SET SUPERSET

Alternating Hammer Curls: 10 reps Elbows-out Neck Press: 10 reps

AB WHEELS

80 reps

Roman Chair: 4 minutes Stick Twist: 4 minutes Straight Legs: 80 reps

LEVEL 1

WARMUP

Roman Chair: 3 minutes Stick Twist: 3 minutes Knee-ups: 60 reps

4-WAY EZ BAR BICEPS: 3 SET CIRCUIT

Close-grip: 6 reps Wide-grip: 6 reps Reverse-grip: 6 reps Wrist Curls: 6 reps Bicep Machine: 30 reps

4-WAY EZ BAR TRICEPS: 3 SET CIRCUIT

Skullcrushers (to nose): 6 reps Skullcrushers: (to forehead): 6 reps Skullcrushers (to bench): 6 reps Skullcrushers (behind the head): 6 reps Band Pushdowns or Bench Dips: 30 reps

COMBO PUMP FINISHER: 2 SET SUPERSET

Alternating Dumbbell Curls: 8 reps Dumbbell Rollbacks: 8 reps

2 SET SUPERSET

Alternating Hammer Curls: 8 reps Elbows-out Neck Press: 8 reps

AB WHEELS

60 reps

Roman Chair: 3 minutes Stick Twist: 3 minutes Straight Legs: 60 reps