ONLY HAVE A 30-40 SECOND BREAK BETWEEN EACH SET. UNLESS OTHERWISE STATED.
Legs:Quads and Calves
1).Squats 5 x 15-20
2).Single Leg Leg-press 5 x 10-15
3).Super Set: 5 sets
Leg Press 10-15
Leg press single leg calf raises 20 (both legs)
4). Super Set: 5 sets
Knee Extensions 10-12
Calf Raises 15
5).Deadlifts 3-4 x 8-12
6). Weighted Dumbbell Lunges 3 x 20
2).Single Leg Leg-press 5 x 10-15
3).Super Set: 5 sets
Leg Press 10-15
Leg press single leg calf raises 20 (both legs)
4). Super Set: 5 sets
Knee Extensions 10-12
Calf Raises 15
5).Deadlifts 3-4 x 8-12
6). Weighted Dumbbell Lunges 3 x 20
Chest
Warm Up(Lightweight)
Front Rotator Raises 3 x 15
Single Arm Overheads 3 x 10-15
1). Pec Deck/Fly Machine 5 x 15-20
2). Decline Dumbbell Bench 4 x 12
3). Incline Dumbbell Bench 4 x 10
4). Flat Dumbbell Bench 4 x 8
5). Super Set: 3 sets
A).Dumbbell Morse Press 10-12
B).Resistance Flies 10-12
6). Forward Leaning Dips 4 x 10-12
7). Underhand Cable Flies 4 x 15-20
Front Rotator Raises 3 x 15
Single Arm Overheads 3 x 10-15
1). Pec Deck/Fly Machine 5 x 15-20
2). Decline Dumbbell Bench 4 x 12
3). Incline Dumbbell Bench 4 x 10
4). Flat Dumbbell Bench 4 x 8
5). Super Set: 3 sets
A).Dumbbell Morse Press 10-12
B).Resistance Flies 10-12
6). Forward Leaning Dips 4 x 10-12
7). Underhand Cable Flies 4 x 15-20
Shoulders
Warm Up
Seated Lateral Raise Machine 3x 10-15
Rotator Raises 3 x 10
1). Seated Lateral Raise 2 x 12-15
Third set is a drop down super set. Do the same weight for 10, then do another 10 with a lower weight, then again do 10 with a lower weight.
2). Cable X Side Raise 3 x 12-15
3). Standing Barbell Press(3 seconds down, and 3 seconds up > 6s compression) 4 x 8-12
4). Super Set: 3 sets
Seated Dumbbell Close Press 8-12
Front Raise 15-20
5). Super Set: 3 Sets
Rear Delt Raises 12-15
Face Pulls 15-20
6). Close Grip Pull-downs 3 x 8-12 (3 seconds down, and 3 seconds up > 6s compression)
7). Barbell Shrug 4 x 10-20
8).Cable Side Shrug 4 x 10-15
Seated Lateral Raise Machine 3x 10-15
Rotator Raises 3 x 10
1). Seated Lateral Raise 2 x 12-15
Third set is a drop down super set. Do the same weight for 10, then do another 10 with a lower weight, then again do 10 with a lower weight.
2). Cable X Side Raise 3 x 12-15
3). Standing Barbell Press(3 seconds down, and 3 seconds up > 6s compression) 4 x 8-12
4). Super Set: 3 sets
Seated Dumbbell Close Press 8-12
Front Raise 15-20
5). Super Set: 3 Sets
Rear Delt Raises 12-15
Face Pulls 15-20
6). Close Grip Pull-downs 3 x 8-12 (3 seconds down, and 3 seconds up > 6s compression)
7). Barbell Shrug 4 x 10-20
8).Cable Side Shrug 4 x 10-15
Arms
Biceps:
1). Barbell Curls 10, then a 10s break. Then 9 and a nine second break. Then 8 and an 8s break. . . until you get to one. Then take a one minute break, half the amount of weight that was added and do it again.
2). Seated Dumbbell Curls 4x 8
3). Seated Spider Curls 4 x 7
4). Incline Dumbbell curls 3 x 8
5). Hammer Curls Hold one Dumbbell at a 90 degree angle, while you curl the other hand for 5.
Then switch hands and do it again. Then curl both for another 5. 3 sets
6). EZ- Curl Bar With Reversed Grip 2 x 10
7). Wide Grip Barbell Curls 2 x 10
Triceps:
1). Circuit One: Do 2 times, with a 1-2 minute break in between.
A).Seated Dumbbell Extensions 15-20 reps
B). Skull Crushers with Reversed Grip 15-20 reps
C). Tricep KickBacks 15-20 reps
2). Two minute rest
3). Circuit two:
A).Single Arm Extensions 15-20 on each arm
B). Dumbbell Extensions(holding one in each hand) 15-20
C) Dips Until fail
4). Two Minute Rest
5).Circuit 3:(On Cable Machine)
A). Push-Downs 10-15
B). Overheads 10-15
C). Underhand Tricep Kickbacks
1). Barbell Curls 10, then a 10s break. Then 9 and a nine second break. Then 8 and an 8s break. . . until you get to one. Then take a one minute break, half the amount of weight that was added and do it again.
2). Seated Dumbbell Curls 4x 8
3). Seated Spider Curls 4 x 7
4). Incline Dumbbell curls 3 x 8
5). Hammer Curls Hold one Dumbbell at a 90 degree angle, while you curl the other hand for 5.
Then switch hands and do it again. Then curl both for another 5. 3 sets
6). EZ- Curl Bar With Reversed Grip 2 x 10
7). Wide Grip Barbell Curls 2 x 10
Triceps:
1). Circuit One: Do 2 times, with a 1-2 minute break in between.
A).Seated Dumbbell Extensions 15-20 reps
B). Skull Crushers with Reversed Grip 15-20 reps
C). Tricep KickBacks 15-20 reps
2). Two minute rest
3). Circuit two:
A).Single Arm Extensions 15-20 on each arm
B). Dumbbell Extensions(holding one in each hand) 15-20
C) Dips Until fail
4). Two Minute Rest
5).Circuit 3:(On Cable Machine)
A). Push-Downs 10-15
B). Overheads 10-15
C). Underhand Tricep Kickbacks
Back
Warm Up:
Rotator raises 3 x 10
1). Wide Lat pulldowns 3 x 10
2). Straight Bar Lat Pull down 3 x 10
3). Barbell Rows 3 x 10
Then do a drop down for a fourth set.( Immediately after third set, but only half the weight, and until fail).
4).Seated Row Machine With Ropes As Handle 3 x 8-12
5).Straight Arm Pull-downs 3 x 10-15
6). Super Set: 3 sets
A).Inclined Dumbbell Rows 10-12
B).Rear Dumbbell Raises, With A Hold At The Top 10-12
7). Super Set: 3 sets
A). Seated Shrug 10-15
B). Cable Side Shrug 12- 15
8).Resistance Band Hyper Extension 1 x till fail
Rotator raises 3 x 10
1). Wide Lat pulldowns 3 x 10
2). Straight Bar Lat Pull down 3 x 10
3). Barbell Rows 3 x 10
Then do a drop down for a fourth set.( Immediately after third set, but only half the weight, and until fail).
4).Seated Row Machine With Ropes As Handle 3 x 8-12
5).Straight Arm Pull-downs 3 x 10-15
6). Super Set: 3 sets
A).Inclined Dumbbell Rows 10-12
B).Rear Dumbbell Raises, With A Hold At The Top 10-12
7). Super Set: 3 sets
A). Seated Shrug 10-15
B). Cable Side Shrug 12- 15
8).Resistance Band Hyper Extension 1 x till fail
Legs: Hams and Glutes
1). Power thrust 5 x 10 - 15
2). Cable Kickbacks 5 x 15-20
3). Seated Leg Curl 5 x 10
4) Super Set: 5 sets
A). Abductor Machine 10-15
B). Adductor Machine 10-15
5). Good Mornings or stiff legged dead lifts 5 x 10
6). Wide Stance Deadlift 3 x 15
2). Cable Kickbacks 5 x 15-20
3). Seated Leg Curl 5 x 10
4) Super Set: 5 sets
A). Abductor Machine 10-15
B). Adductor Machine 10-15
5). Good Mornings or stiff legged dead lifts 5 x 10
6). Wide Stance Deadlift 3 x 15