Week1-2

Day 1
Exercise Sets Reps Muscle Group
Bench Press 3 9-10 Chest
Superset with Tips
Dumbbell Flye 3 12-15 Chest
Incline Dumbbell Flye 3 12-15 Chest
Superset with Tips
Incline Dumbbell Press 3 9-10 Chest
Push-Up 8 20 sec. Chest
Dumbbell Shoulder Press 3 9-10 Shoulders
Superset with Tips
Dumbbell Lateral Raise 3 12-15 Shoulders
Bent-Over Lateral Raise 3 12-15 Shoulders
Superset with Tips
Dumbbell Upright Row 3 9-10 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Close-Grip Bench Press 2 9-10 Triceps
Superset with Tips
Lying Triceps Extension 2 12-15 Triceps
Triceps Pressdown 2 12-15 Triceps
Superset with Tips
Dumbbell Overhead Extension 2 9-10 Triceps
Dead Landmines 8 20 sec. Whole Body
Day 2
Exercise Sets Reps Muscle Group
Jump Squat 3 3-5 Legs
Superset with Tips
Leg Extension 3 12-15 Legs
Front Squat 3 12-15 Legs
Superset with Tips
Squat 3 9-10 Legs
Lying Leg Curl 3 12-15 Legs
Superset with Tips
Dumbbell Romanian Deadlift 3 9-10 Legs
Squat 8 20 sec. Legs
Leg Press Calf Raise 3 12-15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
LUNGES 8 20 sec. Legs
Hanging Leg Raise 3 to failure Abs
Superset with Tips
Oblique Crunch 3 to failure Abs
Crunch 8 20 sec. Abs
Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 3 9-10 Back
Superset with Tips
Reverse Grip Barbell Row 3 12-15 Back
Straight-Arm Pulldown 3 12-15 Back
Superset with Tips
Wide-Grip Lat Pulldown 3 9-10 Back
Kettlebell Snatch 8 20 sec. Whole Body
Barbell Shrug 3 9-10 Traps
Superset with Tips
Behind The Back Barbell Shrug 3 12-15 Traps
Dumbbell Clean 8 20 sec. Whole Body
Seated Barbell Curl 2 9-10 Biceps
Superset with Tips
Standing Barbell Curl 2 12-15 Biceps
Prone Incline Dumbbell Curl 2 12-15 Biceps
Superset with Tips
Incline Dumbbell Curl 2 9-10 Biceps
Barbell Wrist Curl 2 9-10 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 2 12-15 Forearms
Dead Landmines 8 20 sec. Whole Body
Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 3 9-10 Chest
Superset with Tips
Incline Dumbbell Flye 3 12-15 Chest
Cable Crossover (Low Pulley) 3 12-15 Chest
Superset with Tips
Cable Crossover (High Pulley) 3 9-10 Chest
Push-Up 8 20 sec. Chest
Smith Machine Seated Behind-the-Neck
3 9-10 Shoulders
Shoulder Press
Superset with Tips
Smith Machine Upright Row 3 12-15 Shoulders
Lying Cable Rear Delt Raise 3 12-15 Shoulders
Superset with Tips
Cable Lateral Raise 3 9-10 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Lying Triceps Extension 2 9-10 Triceps
Superset with Tips
Bench Dip 2 12-15 Triceps
Reverse-Grip Triceps Pressdown 2 12-15 Triceps
Superset with Tips
Triceps Pressdown 2 9-10 Triceps
Dead Landmines 8 20 sec. Whole Body
Day 5
Exercise Sets Reps Muscle Group
Squat 3 9-10 Legs
Superset with Tips
Barbell Lunge 3 12-15 Legs
One-Leg Leg Press 3 12-15 (alt. legs) Legs
Superset with Tips
Leg Press 3 9-10 Legs
Deadlift 3 9-10 Whole Body
Superset with Tips
Romanian Deadlift 3 12-15 Legs
Squat 8 20 sec. Legs
Seated Calf Raise 3 12-15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
LUNGES 8 20 sec. Legs
Cable Crunch 3 9-10 Abs
Superset with Tips
Standing Oblique Cable Crunch 3 12-15 Abs
Reverse Crunch 8 20 sec. Abs
Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 3 9-10 Back
Superset with Tips
Reverse-Grip Lat Pulldown 3 12-15 Back
Straight-Arm Pulldown 3 12-15 Back
Superset with Tips
Standing Lat Pulldown 3 9-10 Back
Kettlebell Snatch 8 20 sec. Whole Body
Smith Machine Behind The Back Shrug 3 9-10 Traps
Superset with Tips
Smith Machine Shrug 3 12-15 Traps
Dumbbell Clean 8 20 sec. Whole Body
Standing Barbell Curl 2 9-10 Biceps
Superset with Tips
Preacher Curl 2 12-15 Biceps
Incline Dumbbell Curl 2 12-15 Biceps
Superset with Tips
Alternating Dumbbell Curl 2 9-10 Biceps
Dumbbell Reverse Wrist Curl 2 9-10 Forearms
Superset with Tips
Dumbbell Wrist Curl 2 12-15 Forearms
Dead Landmines 8 20 sec. Whole Body
Day 1
Exercise Sets Reps Muscle Group
Bench Press 3 9-10 Chest
Superset with Tips
Dumbbell Flye 3 12-15 Chest
Incline Dumbbell Flye 3 12-15 Chest
Superset with Tips
Incline Dumbbell Press 3 9-10 Chest
Push-Up 8 20 sec. Chest
Dumbbell Shoulder Press 3 9-10 Shoulders
Superset with Tips
Dumbbell Lateral Raise 3 12-15 Shoulders
Bent-Over Lateral Raise 3 12-15 Shoulders
Superset with Tips
Dumbbell Upright Row 3 9-10 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Close-Grip Bench Press 2 9-10 Triceps
Superset with Tips
Lying Triceps Extension 2 12-15 Triceps
Triceps Pressdown 2 12-15 Triceps
Superset with Tips
Dumbbell Overhead Extension 2 9-10 Triceps
Dead Landmines 8 20 sec. Whole Body
Day 2
Exercise Sets Reps Muscle Group
Jump Squat 3 3-5 Legs
Superset with Tips
Leg Extension 3 12-15 Legs
Front Squat 3 12-15 Legs
Superset with Tips
Squat 3 9-10 Legs
Lying Leg Curl 3 12-15 Legs
Superset with Tips
Dumbbell Romanian Deadlift 3 9-10 Legs
Squat 8 20 sec. Legs
Leg Press Calf Raise 3 12-15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
LUNGES 8 20 sec. Legs
Hanging Leg Raise 3 to failure Abs
Superset with Tips
Oblique Crunch 3 to failure Abs
Crunch 8 20 sec. Abs
Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 3 9-10 Back
Superset with Tips
Reverse Grip Barbell Row 3 12-15 Back
Straight-Arm Pulldown 3 12-15 Back
Superset with Tips
Wide-Grip Lat Pulldown 3 9-10 Back
Kettlebell Snatch 8 20 sec. Whole Body
Barbell Shrug 3 9-10 Traps
Superset with Tips
Behind The Back Barbell Shrug 3 12-15 Traps
Dumbbell Clean 8 20 sec. Whole Body
Seated Barbell Curl 2 9-10 Biceps
Superset with Tips
Standing Barbell Curl 2 12-15 Biceps
Prone Incline Dumbbell Curl 2 12-15 Biceps
Superset with Tips
Incline Dumbbell Curl 2 9-10 Biceps
Barbell Wrist Curl 2 9-10 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 2 12-15 Forearms
Dead Landmines 8 20 sec. Whole Body
Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 3 9-10 Chest
Superset with Tips
Incline Dumbbell Flye 3 12-15 Chest
Cable Crossover (Low Pulley) 3 12-15 Chest
Superset with Tips
Cable Crossover (High Pulley) 3 9-10 Chest
Push-Up 8 20 sec. Chest
Smith Machine Seated Behind-the-Neck
3 9-10 Shoulders
Shoulder Press
Superset with Tips
Smith Machine Upright Row 3 12-15 Shoulders
Lying Cable Rear Delt Raise 3 12-15 Shoulders
Cable Lateral Raise 3 9-10 Shoulders
Kettlebell Swing 8 20 Whole Body
Lying Triceps Extension 2 9-10 Triceps
Superset with Tips
Bench Dip 2 12-15 Triceps
Reverse-Grip Triceps Pressdown 2 12-15 Triceps
Superset with Tips
Triceps Pressdown 2 9-10 Triceps
Dead Landmines 8 20 sec. Whole Body
Superset with Tips
Day 5
Exercise Sets Reps Muscle Group
Squat 3 9-10 Legs
Superset with Tips
Barbell Lunge 3 12-15 Legs
One-Leg Leg Press 3 12-15 (alt. legs) Legs
Superset with Tips
Leg Press 3 9-10 Legs
Deadlift 3 9-10 Whole Body
Superset with Tips
Romanian Deadlift 3 12-15 Legs
Squat 8 20 sec. Legs
Seated Calf Raise 3 12-15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
LUNGES 8 20 sec. Legs
Cable Crunch 3 9-10 Abs
Superset with Tips
Standing Oblique Cable Crunch 3 12-15 Abs
Reverse Crunch 8 20 sec. Abs
Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 3 9-10 Back
Superset with Tips
Reverse-Grip Lat Pulldown 3 12-15 Back
Straight-Arm Pulldown 3 12-15 Back
Superset with Tips
Standing Lat Pulldown 3 9-10 Back
Kettlebell Snatch 8 20 Whole Body
Smith Machine Behind The Back Shrug 3 9-10 Traps
Superset with Tips
Smith Machine Shrug 3 12-15 Traps
Dumbbell Clean 8 20 sec. Whole Body
Standing Barbell Curl 2 9-10 (EZ-bar) Biceps
Superset with Tips
Preacher Curl 2 12-15 Biceps
Incline Dumbbell Curl 2 12-15 Biceps
Superset with Tips
Alternating Dumbbell Curl 2 9-10 Biceps
Dumbbell Reverse Wrist Curl 2 9-10 Forearms
Superset with Tips
Dumbbell Wrist Curl 2 12-15 Forearms
Dead Landmines 8 20 sec. Whole Body
Week 3,4ek 1
Day 1
Exercise Sets Reps Muscle Group
Bench Press 3 7-8 Chest
Superset with Tips
Dumbbell Flye 3 16-20 Chest
Incline Dumbbell Flye 3 16-20 Chest
Superset with Tips
Incline Dumbbell Press 3 7-8 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Seated Dumbbell Shoulder Press 3 7-8 Shoulders
Superset with Tips
Dumbbell Lateral Raise 3 16-20 Shoulders
Bent-Over Lateral Raise 3 16-20 Shoulders
Superset with Tips
Dumbbell Upright Row 3 7-8 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Close-Grip Bench Press 2 7-8 Triceps
Superset with Tips
Lying Triceps Extension 2 16-20 Triceps
Triceps Pressdown 2 16-20 Triceps
Superset with Tips
Overhead Cable Triceps Extension (low pulley) 2 7-8 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio
Day 2
Exercise Sets Reps Muscle Group
Jump Squat 3 5-6 Legs
Superset with Tips
Leg Extension 3 16-20 Legs
Front Squat 3 16-20 Legs
Superset with Tips
Squat 3 7-8 Legs
Lying Leg Curl 3 16-20 Legs
Superset with Tips
Dumbbell Romanian Deadlift 3 7-8 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Leg Press Calf Raise 3 15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Hanging Leg Raise 3 to failure Abs
Superset with Tips
Oblique Crunch 3 to failure Abs
Crunch 8 20 sec. Abs
Cable Woodchopper 8 20 seconds Abs

Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 3 7-8 Back
Superset with Tips
Reverse Grip Barbell Row 3 16-20 Back
Straight-Arm Pulldown 3 16-20 Back
Superset with Tips
Wide-Grip Lat Pulldown 3 7-8 Back
Kettlebell Snatch 8 20 sec. Whole Body
Dumbbell Step-Up 8 20 sec. Legs
Barbell Shrug 3 7-8 Traps
Superset with Tips
Behind The Back Barbell Shrug 3 16-20 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Seated Barbell Curl 2 7-8 Biceps
Superset with Tips
Standing Barbell Curl 2 16-20 Biceps
Prone Incline Dumbbell Curl 2 16-20 Biceps
Superset with Tips
Incline Dumbbell Curl 2 7-8 Biceps
Barbell Wrist Curl 2 7-8 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 2 16-20 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 3 7-8 Chest
Superset with Tips
Incline Dumbbell Flye 3 16-20 Chest
Cable Crossover (Low Pulley) 3 16-20 Chest
Superset with Tips
Cable Crossover (High Pulley) 3 7-8 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Smith Machine Seated Behind-the-Neck Shoulder
3 7-8 Shoulders
Press
Superset with Tips
Smith Machine Upright Row 3 16-20 Shoulders
Lying Cable Rear Delt Raise 3 16-20 Shoulders
Superset with Tips
Cable Lateral Raise 3 7-8 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Lying Triceps Extension 2 7-8 Triceps
Superset with Tips
Bench Dip 2 16-20 Triceps
Reverse-Grip Triceps Pressdown 2 16-20 Triceps
Superset with Tips
Triceps Pressdown 2 7-8 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 5
Exercise Sets Reps Muscle Group
Squat 3 7-8 Legs
Superset with Tips
Barbell Lunge 3 16-20 Legs
16-20 (alternate
One-Leg Leg Press 3 Legs
legs)
Leg Press 3 7-8 Legs
Deadlift 3 7-8 Whole Body
Superset with Tips
Romanian Deadlift 3 16-20 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Seated Calf Raise 3 15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Cable Crunch 3 10 Abs
Superset with Tips
Oblique Cable Crunch 3 15 Abs
Reverse Crunch 8 20 sec. Abs
Barbell Roll Out 8 20 sec. Abs

Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 3 7-8 Back
Superset with Tips
Reverse-Grip Lat Pulldown 3 16-20 Back
Straight-Arm Pulldown 3 16-20 Back
Superset with Tips
Standing Lat Pulldown 3 7-8 Back
Kettlebell Snatch 8 20 sec. Whole Body
Dumbbell Step-Up 8 20 sec. Legs
Smith Machine Behind The Back Shrug 3 7-8 Traps
Superset with Tips
Smith Machine Shrug 3 16-20 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Standing Barbell Curl 2 7-8 (use EZ-bar) Biceps
Superset with Tips
Preacher Curl 2 16-20 Biceps
Incline Dumbbell Curl 2 16-20 Biceps
Superset with Tips
Alternating Dumbbell Curl 2 7-8 Biceps
Dumbbell Reverse Wrist Curl 2 7-8 Forearms
Superset with Tips
Dumbbell Wrist Curl 2 16-20 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio
Week 2
Day 1
Exercise Sets Reps Muscle Group
Bench Press 3 7-8 Chest
Superset with Tips
Dumbbell Flye 3 16-20 Chest
Incline Dumbbell Flye 3 16-20 Chest
Superset with Tips
Incline Dumbbell Press 3 7-8 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Seated Dumbbell Shoulder Press 3 7-8 Shoulders
Superset with Tips
Dumbbell Lateral Raise 3 16-20 Shoulders
Bent-Over Lateral Raise 3 16-20 Shoulders
Superset with Tips
Dumbbell Upright Row 3 7-8 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Close-Grip Bench Press 2 7-8 Triceps
Superset with Tips
Lying Triceps Extension 2 16-20 Triceps
Triceps Pressdown 2 16-20 Triceps
Superset with Tips
Overhead Cable Triceps Extension (low pulley) 2 7-8 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 2
Exercise Sets Reps Muscle Group
Jump Squat 3 5-6 Legs
Superset with Tips
Leg Extension 3 16-20 Legs
Front Squat 3 16-20 Legs
Superset with Tips
Squat 3 7-8 Legs
Lying Leg Curl 3 16-20 Legs
Superset with Tips
Dumbbell Romanian Deadlift 3 7-8 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Leg Press Calf Raise 3 15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Hanging Leg Raise 3 to failure Abs
Superset with Tips
Oblique Crunch 3 to failure Abs
Crunch 8 20 sec. Abs
Cable Woodchopper 8 20 seconds Abs

Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 3 7-8 Back
Superset with Tips
Reverse Grip Barbell Row 3 16-20 Back
Straight-Arm Pulldown 3 16-20 Back
Superset with Tips
Wide-Grip Lat Pulldown 3 7-8 Back
Kettlebell Snatch 8 20 sec. Whole Body
Dumbbell Step-Up 8 20 sec. Legs
Barbell Shrug 3 7-8 Traps
Superset with Tips
Behind The Back Barbell Shrug 3 16-20 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Seated Barbell Curl 2 7-8 Biceps
Superset with Tips
Standing Barbell Curl 2 16-20 Biceps
Prone Incline Dumbbell Curl 2 16-20 Biceps
Superset with Tips
Incline Dumbbell Curl 2 7-8 Biceps
Barbell Wrist Curl 2 7-8 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 2 16-20 Forearms
Dead Landmines 8 20 sec. Whole Body

8 20 sec. Cardio
Jumping Jacks
Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 3 7-8 Chest
Superset with Tips
Incline Dumbbell Flye 3 16-20 Chest
Cable Crossover (Low Pulley) 3 16-20 Chest
Superset with Tips
Cable Crossover (High Pulley) 3 7-8 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Smith Machine Seated Behind-the-Neck Shoulder
3 7-8 Shoulders
Press
Superset with Tips
Smith Machine Upright Row 3 16-20 Shoulders
Lying Cable Rear Delt Raise 3 16-20 Shoulders
Superset with Tips
Cable Lateral Raise 3 7-8 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Lying Triceps Extension 2 7-8 Triceps
Superset with Tips
Bench Dip 2 16-20 Triceps
Reverse-Grip Triceps Pressdown 2 16-20 Triceps
Superset with Tips
Triceps Pressdown 2 7-8 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 5
Exercise Sets Reps Muscle Group
Squat 3 7-8 Legs
Superset with Tips
Barbell Lunge 3 16-20 Legs
16-20 (alternate
One-Leg Leg Press 3 Legs
legs)
Leg Press 3 7-8 Legs
Deadlift 3 7-8 Whole Body
Superset with Tips
Romanian Deadlift 3 16-20 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Seated Calf Raise 3 15 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 3 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Cable Crunch 3 10 Abs
Superset with Tips
Oblique Cable Crunch 3 15 Abs
Reverse Crunch 8 20 sec. Abs
Barbell Roll Out 8 20 sec. Abs

Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 3 7-8 Back
Superset with Tips
Reverse-Grip Lat Pulldown 3 16-20 Back
Straight-Arm Pulldown 3 16-20 Back
Superset with Tips
Standing Lat Pulldown 3 7-8 Back
Kettlebell Snatch 8 20 sec. Whole Body
Dumbbell Step-Up 8 20 sec. Legs
Smith Machine Behind The Back Shrug 3 7-8 Traps
Superset with Tips
Smith Machine Shrug 3 16-20 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Standing Barbell Curl 2 7-8 (use EZ-bar) Biceps
Superset with Tips
Preacher Curl 2 16-20 Biceps
Incline Dumbbell Curl 2 16-20 Biceps
Superset with Tips
Alternating Dumbbell Curl 2 7-8 Biceps
Dumbbell Reverse Wrist Curl 2 7-8 Forearms
Superset with Tips
Dumbbell Wrist Curl 2 16-20 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Week 5,6
Day 1
Exercise Sets Reps Muscle Group
Bench Press 4 5-6 Chest
Superset with Tips
Dumbbell Flye 4 21-25 Chest
Incline Dumbbell Flye 4 21-25 Chest
Superset with Tips
Incline Dumbbell Press 4 5-6 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Seated Dumbbell Shoulder Press 4 5-6 Shoulders
Superset with Tips
Dumbbell Lateral Raise 4 21-25 Shoulders
Bent-Over Lateral Raise 4 21-25 Shoulders
Superset with Tips
Dumbbell Upright Row 4 5-6 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Close-Grip Bench Press 4 5-6 Triceps
Superset with Tips
Lying Triceps Extension 3 21-25 Triceps
Triceps Pressdown 3 21-25 Triceps
Superset with Tips
Overhead Cable Triceps Extension (High Pulley) 3 5-6 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 2
Exercise Sets Reps Muscle Group
Jump Squat 4 7-8 Legs
Superset with Tips
Leg Extension 4 21-25 Legs
Front Squat 4 21-15 Legs
Superset with Tips
Squat 4 5-6 Legs
Lying Leg Curl 4 21-25 Legs
Dumbbell Romanian Deadlift 4 5-6 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Leg Press Calf Raise 4 20 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Hanging Leg Raise 4 to failure Abs
Superset with Tips
Oblique Crunch 4 to failure Abs
Crunch 8 20 sec. Abs
Cable Woodchopper 8 20 sec. Abs

Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 4 5-6 Back
Superset with Tips
Reverse Grip Barbell Row 4 21-25 Back
Straight-Arm Pulldown 4 21-25 Back
Superset with Tips
Wide-Grip Lat Pulldown 4 5-6 Back
Kettlebell Snatch 8 20 sec. Whole Body
Barbell Step-Up 8 20 sec. Legs
Barbell Shrug 4 5-6 Traps
Superset with Tips
Behind The Back Barbell Shrug 4 21-25 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Seated Barbell Curl 4 5-6 Biceps
Superset with Tips
Standing Barbell Curl 3 21-25 Biceps
Prone Incline Dumbbell Curl 3 21-25 Biceps
Superset with Tips
Incline Dumbbell Curl 3 5-6 Biceps
Barbell Wrist Curl 3 5-6 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 3 21-25 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 4 5-6 Chest
Superset with Tips
Incline Dumbbell Flye 4 21-25 Chest
Cable Crossover (Low Pulley) 4 21-25 Chest
Superset with Tips
Cable Crossover (High Pulley) 4 5-6 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Smith Machine Seated Behind-the-Neck Shoulder
4 5-6 Shoulders
Press
Superset with Tips
Smith Machine Upright Row 4 21-25 Shoulders
Lying Cable Rear Delt Raise 4 21-25 Shoulders
Superset with Tips
Cable Lateral Raise 4 5-6 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 ec. Whole Body
Lying Triceps Extension 3 5-6 Triceps
Superset with Tips
Bench Dip 3 21-25 Triceps
Reverse-Grip Triceps Pressdown 3 21-25 Triceps
Superset with Tips
Triceps Pressdown 3 5-6 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 5
Exercise Sets Reps Muscle Group
Squat 4 5-6 Legs
Superset with Tips
Barbell Lunge 4 21-25 Legs
One-Leg Leg Press 4 21-25 Legs
Superset with Tips
Leg Press 4 5-6 Legs
Deadlift 4 5-6 Whole Body
Superset with Tips
Romanian Deadlift 4 21-25 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Seated Calf Raise 4 20 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Cable Crunch 4 8 Abs
Superset with Tips
Standing Oblique Cable Crunch 4 20 Abs
Reverse Crunch 8 20 sec. Abs
Barbell Roll Out 8 20 sec. Abs

Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 4 5-6 Back
Superset with Tips
Reverse-Grip Lat Pulldown 4 21-25 Back
Straight-Arm Pulldown 4 21-25 Back
Superset with Tips
Standing Lat Pulldown 4 5-6 Back
Kettlebell Snatch 8 20 sec. Whole Body
Dumbbell Step-Up 8 20 sec. Legs
Smith Machine Behind The Back Shrug 4 5-6 Traps
Superset with Tips
Smith Machine Shrug 4 21-25 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Standing Barbell Curl 3 5-6 (EZ-bar) Biceps
Superset with Tips
Preacher Curl 3 21-25 Biceps
Incline Dumbbell Curl 3 21-25 Biceps
Superset with Tips
Alternating Dumbbell Curl 3 5-6 Biceps
Dumbbell Reverse Wrist Curl 3 5-6 Forearms
Superset with Tips
Dumbbell Wrist Curl 3 21-25 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Week 2
Day 1
Exercise Sets Reps Muscle Group
Bench Press 4 5-6 Chest
Superset with Tips
Dumbbell Flye 4 21-25 Chest
Incline Dumbbell Flye 4 21-25 Chest
Superset with Tips
Incline Dumbbell Press 4 5-6 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Seated Dumbbell Shoulder Press 4 5-6 Shoulders
Superset with Tips
Dumbbell Lateral Raise 4 21-25 Shoulders
Bent-Over Lateral Raise 4 21-25 Shoulders
Superset with Tips
Dumbbell Upright Row 4 5-6 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Close-Grip Bench Press 4 5-6 Triceps
Superset with Tips
Lying Triceps Extension 3 21-25 Triceps
Triceps Pressdown 3 21-25 Triceps
Superset with Tips
Overhead Cable Triceps Extension (High Pulley) 3 5-6 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 2
Exercise Sets Reps Muscle Group
Jump Squat 4 7-8 Legs
Superset with Tips
Leg Extension 4 21-25 Legs
Front Squat 4 21-15 Legs
Superset with Tips
Squat 4 5-6 Legs
Lying Leg Curl 4 21-25 Legs
Dumbbell Romanian Deadlift 4 5-6 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Leg Press Calf Raise 4 20 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Hanging Leg Raise 4 to failure Abs
Superset with Tips
Oblique Crunch 4 to failure Abs
Crunch 8 20 sec. Abs
Cable Woodchopper 8 20 sec. Abs

Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 4 5-6 Back
Superset with Tips
Reverse Grip Barbell Row 4 21-25 Back
Straight-Arm Pulldown 4 21-25 Back
Superset with Tips
Wide-Grip Lat Pulldown 4 5-6 Back
Kettlebell Snatch 8 20 sec. Whole Body
Barbell Step-Up 8 20 sec. Legs
Barbell Shrug 4 5-6 Traps
Superset with Tips
Behind The Back Barbell Shrug 4 21-25 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Seated Barbell Curl 4 5-6 Biceps
Superset with Tips
Standing Barbell Curl 3 21-25 Biceps
Prone Incline Dumbbell Curl 3 21-25 Biceps
Superset with Tips
Incline Dumbbell Curl 3 5-6 Biceps
Barbell Wrist Curl 3 5-6 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 3 21-25 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 4 5-6 Chest
Superset with Tips
Incline Dumbbell Flye 4 21-25 Chest
Cable Crossover (Low Pulley) 4 21-25 Chest
Superset with Tips
Cable Crossover (High Pulley) 4 5-6 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Smith Machine Seated Behind-the-Neck Shoulder
4 5-6 Shoulders
Press
Superset with Tips
Smith Machine Upright Row 4 21-25 Shoulders
Lying Cable Rear Delt Raise 4 21-25 Shoulders
Superset with Tips
Cable Lateral Raise 4 5-6 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 ec. Whole Body
Lying Triceps Extension 3 5-6 Triceps
Superset with Tips
Bench Dip 3 21-25 Triceps
Reverse-Grip Triceps Pressdown 3 21-25 Triceps
Superset with Tips
Triceps Pressdown 3 5-6 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 5
Exercise Sets Reps Muscle Group
Squat 4 5-6 Legs
Superset with Tips
Barbell Lunge 4 21-25 Legs
One-Leg Leg Press 4 21-25 Legs
Superset with Tips
Leg Press 4 5-6 Legs
Deadlift 4 5-6 Whole Body
Superset with Tips
Romanian Deadlift 4 21-25 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Seated Calf Raise 4 20 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Cable Crunch 4 8 Abs
Superset with Tips
Standing Oblique Cable Crunch 4 20 Abs
Reverse Crunch 8 20 sec. Abs
Barbell Roll Out 8 20 sec. Abs

Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 4 5-6 Back
Superset with Tips
Reverse-Grip Lat Pulldown 4 21-25 Back
Straight-Arm Pulldown 4 21-25 Back
Superset with Tips
Standing Lat Pulldown 4 5-6 Back
Kettlebell Snatch 8 20 sec. Whole Body
Dumbbell Step-Up 8 20 sec. Legs
Smith Machine Behind The Back Shrug 4 5-6 Traps
Superset with Tips
Smith Machine Shrug 4 21-25 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Standing Barbell Curl 3 5-6 (EZ-bar) Biceps
Superset with Tips
Preacher Curl 3 21-25 Biceps
Incline Dumbbell Curl 3 21-25 Biceps
Superset with Tips
Alternating Dumbbell Curl 3 5-6 Biceps
Dumbbell Reverse Wrist Curl 3 5-6 Forearms
Superset with Tips
Dumbbell Wrist Curl 3 21-25 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Week 7,8

Day 1
Exercise Sets Reps Muscle Group
Bench Press 4 3-4 Chest
Superset with Tips
Dumbbell Flye 4 26-30 Chest
Incline Dumbbell Flye 4 26-30 Chest
Superset with Tips
Incline Dumbbell Press 4 3-4 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Seated Dumbbell Shoulder Press 4 3-4 Shoulders
Superset with Tips
Dumbbell Lateral Raise 4 26-30 Shoulders
Bent-Over Lateral Raise 4 26-20 Shoulders
Superset with Tips
Dumbbell Upright Row 4 3-4 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Close-Grip Bench Press 3 3-4 Triceps
Superset with Tips
Lying Triceps Extension 3 26-30 Triceps
Triceps Pressdown 3 26-30 Triceps
Superset with Tips
Overhead Cable Triceps Extension (High Pulley) 3 3-4 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio
Day 2
Exercise Sets Reps Muscle Group
Jump Squat 4 9-10 Legs
Superset with Tips
Leg Extension 4 26-30 Legs
Front Squat 4 26-30 Legs
Superset with Tips
Squat 4 3-4 Legs
Lying Leg Curl 4 26-30 Legs
Superset with Tips
Dumbbell Romanian Deadlift 4 3-4 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Leg Press Calf Raise 4 25 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Hanging Leg Raise 4 to failure Abs
Superset with Tips
Oblique Crunch 4 to failure Abs
Crunch 8 20 sec. Abs
Cable Woodchopper 8 20 sec. Abs

Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 4 3-4 Back
Superset with Tips
Reverse Grip Barbell Row 4 26-30 Back
Straight-Arm Pulldown 4 26-30 Back
Superset with Tips
Wide-Grip Lat Pulldown 4 3-4 Back
Kettlebell Snatch 8 20 sec. Whole Body
Step-Up With Rising Knee 8 20 sec. Cardio
Barbell Shrug 4 3-4 Traps
Superset with Tips
Behind The Back Barbell Shrug 4 26-30 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Seated Barbell Curl 3 3-4 Biceps
Superset with Tips
Standing Barbell Curl 3 26-30 Biceps
Prone Incline Dumbbell Curl 3 26-30 Biceps
Superset with Tips
Incline Dumbbell Curl 3 3-4 Biceps
Barbell Wrist Curl 3 3-4 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 3 26-30 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 4 3-4 Chest
Superset with Tips
Incline Dumbbell Flye 4 26-30 Chest
Cable Crossover (Low Pulley) 4 26-30 Chest
Superset with Tips
Cable Crossover (High Pulley) 4 3-4 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Smith Machine Seated Behind-the-Neck Shoulder
4 3-4 Shoulders
Press
Superset with Tips
Smith Machine Upright Row 4 26-30 Shoulders
Lying Cable Rear Delt Raise 4 26-30 Shoulders
Superset with Tips
Cable Lateral Raise 4 3-4 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Lying Triceps Extension 3 3-4 Triceps
Superset with Tips
Bench Dip 3 26-30 Triceps
Reverse-Grip Triceps Pressdown 3 26-30 Triceps
Superset with Tips
Triceps Pressdown 3 3-4 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 5
Exercise Sets Reps Muscle Group
Squat 4 3-4 Legs
Superset with Tips
Barbell Lunge 4 26-30 Legs
One-Leg Leg Press 4 26-30 Legs
Superset with Tips
Leg Press 4 3-4 Legs
Deadlift 4 3-4 Whole Body
Superset with Tips
Romanian Deadlift 4 26-30 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Seated Calf Raise 4 25 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Cable Crunch 4 6 Abs
Superset with Tips
Oblique Crunch 4 25 Abs
Reverse Crunch 8 20 sec. Abs
Barbell Roll Out 8 20 sec. Abs

Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 4 3-4 Back
Superset with Tips
Reverse-Grip Lat Pulldown 4 26-30 Back
Straight-Arm Pulldown 4 26-30 Back
Superset with Tips
Standing Lat Pulldown 4 3-4 Back
Kettlebell Snatch 8 20 sec. Whole Body
Step-Up With Rising Knee 8 20 sec. Cardio
Smith Machine Behind The Back Shrug 4 3-4 Traps
Superset with Tips
Smith Machine Shrug 4 26-30 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Standing Barbell Curl 3 3-4 (EZ-bar) Biceps
Superset with Tips
Preacher Curl 3 26-30 Biceps
Incline Dumbbell Curl 3 26-30 Biceps
Superset with Tips
Alternating Dumbbell Curl 3 3-4 Biceps
Dumbbell Reverse Wrist Curl 3 3-4 Forearms
Superset with Tips
Dumbbell Wrist Curl 3 26-30 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio
Week 2

Day 1
Exercise Sets Reps Muscle Group
Bench Press 4 3-4 Chest
Superset with Tips
Dumbbell Flye 4 26-30 Chest
Incline Dumbbell Flye 4 26-30 Chest
Superset with Tips
Incline Dumbbell Press 4 3-4 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Seated Dumbbell Shoulder Press 4 3-4 Shoulders
Superset with Tips
Dumbbell Lateral Raise 4 26-30 Shoulders
Bent-Over Lateral Raise 4 26-20 Shoulders
Superset with Tips
Dumbbell Upright Row 4 3-4 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Close-Grip Bench Press 3 3-4 Triceps
Superset with Tips
Lying Triceps Extension 3 26-30 Triceps
Triceps Pressdown 3 26-30 Triceps
Superset with Tips
Overhead Cable Triceps Extension (High Pulley) 3 3-4 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 2
Exercise Sets Reps Muscle Group
Jump Squat 4 9-10 Legs
Superset with Tips
Leg Extension 4 26-30 Legs
Front Squat 4 26-30 Legs
Superset with Tips
Squat 4 3-4 Legs
Lying Leg Curl 4 26-30 Legs
Superset with Tips
Dumbbell Romanian Deadlift 4 3-4 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Leg Press Calf Raise 4 25 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Hanging Leg Raise 4 to failure Abs
Superset with Tips
Oblique Crunch 4 to failure Abs
Crunch 8 20 sec. Abs
Cable Woodchopper 8 20 sec. Abs

Day 3
Exercise Sets Reps Muscle Group
Barbell Bent-Over Row 4 3-4 Back
Superset with Tips
Reverse Grip Barbell Row 4 26-30 Back
Straight-Arm Pulldown 4 26-30 Back
Superset with Tips
Wide-Grip Lat Pulldown 4 3-4 Back
Kettlebell Snatch 8 20 sec. Whole Body
Step-Up With Rising Knee 8 20 sec. Cardio
Barbell Shrug 4 3-4 Traps
Superset with Tips
Behind The Back Barbell Shrug 4 26-30 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Seated Barbell Curl 3 3-4 Biceps
Superset with Tips
Standing Barbell Curl 3 26-30 Biceps
Prone Incline Dumbbell Curl 3 26-30 Biceps
Superset with Tips
Incline Dumbbell Curl 3 3-4 Biceps
Barbell Wrist Curl 3 3-4 Forearms
Superset with Tips
Barbell Reverse Wrist Curl 3 26-30 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio

Day 4
Exercise Sets Reps Muscle Group
Incline Bench Press 4 3-4 Chest
Superset with Tips
Incline Dumbbell Flye 4 26-30 Chest
Cable Crossover (Low Pulley) 4 26-30 Chest
Superset with Tips
Cable Crossover (High Pulley) 4 3-4 Chest
Push-Up 8 20 sec. Chest
Jumping Jacks 8 20 sec. Cardio
Smith Machine Seated Behind-the-Neck Shoulder
4 3-4 Shoulders
Press
Superset with Tips
Smith Machine Upright Row 4 26-30 Shoulders
Lying Cable Rear Delt Raise 4 26-30 Shoulders
Superset with Tips
Cable Lateral Raise 4 3-4 Shoulders
Kettlebell Swing 8 20 sec. Whole Body
Smith Machine Hang Power Clean 8 20 sec. Whole Body
Lying Triceps Extension 3 3-4 Triceps
Superset with Tips
Bench Dip 3 26-30 Triceps
Reverse-Grip Triceps Pressdown 3 26-30 Triceps
Superset with Tips
Triceps Pressdown 3 3-4 Triceps
Dead Landmines 8 20 sec. Whole Body
Burpee 8 20 sec. Cardio

Day 5
Exercise Sets Reps Muscle Group
Squat 4 3-4 Legs
Superset with Tips
Barbell Lunge 4 26-30 Legs
One-Leg Leg Press 4 26-30 Legs
Superset with Tips
Leg Press 4 3-4 Legs
Deadlift 4 3-4 Whole Body
Superset with Tips
Romanian Deadlift 4 26-30 Legs
Squat 8 20 sec. Legs
Kettlebell Snatch 8 20 sec. Whole Body
Seated Calf Raise 4 25 Calves
Superset with Tips
One-Leg Standing Calf Raise (body weight) 4 to failure Calves
Dumbbell Lunge 8 20 sec. Legs
Mountain Climbers 8 20 sec. Cardio
Cable Crunch 4 6 Abs
Superset with Tips
Oblique Crunch 4 25 Abs
Reverse Crunch 8 20 sec. Abs
Barbell Roll Out 8 20 sec. Abs

Day 6
Exercise Sets Reps Muscle Group
Wide-Grip Lat Pulldown 4 3-4 Back
Superset with Tips
Reverse-Grip Lat Pulldown 4 26-30 Back
Straight-Arm Pulldown 4 26-30 Back
Superset with Tips
Standing Lat Pulldown 4 3-4 Back
Kettlebell Snatch 8 20 sec. Whole Body
Step-Up With Rising Knee 8 20 sec. Cardio
Smith Machine Behind The Back Shrug 4 3-4 Traps
Superset with Tips
Smith Machine Shrug 4 26-30 Traps
Dumbbell Clean 8 20 sec. Whole Body
Bench Hop Overs 8 20 sec. Cardio
Standing Barbell Curl 3 3-4 (EZ-bar) Biceps
Superset with Tips
Preacher Curl 3 26-30 Biceps
Incline Dumbbell Curl 3 26-30 Biceps
Superset with Tips
Alternating Dumbbell Curl 3 3-4 Biceps
Dumbbell Reverse Wrist Curl 3 3-4 Forearms
Superset with Tips
Dumbbell Wrist Curl 3 26-30 Forearms
Dead Landmines 8 20 sec. Whole Body
Jumping Jacks 8 20 sec. Cardio