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Daily Warm up Monday - Legs Tuesday - Chest/Back/ShouldersWednesday - Arms/Calves Thursday - OFF Friday - Back/Rear delts Saturday - Chest/shoulders/calves Sunday -OFF
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Back Squats Flat dumbell bench press V-bar push downs Deadlifts Incline barbell bench press
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Worlds greatest stretch Warmup for 20 reps with bar onlyWarm up for 3 sets of 15/10/6 5 sets of 20/20/15/12/8 drop 8warm up with 3 sets x 10 reps Warm up with 2 sets of 20/10
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4 X each side 6 sets 20/20/15/10/6 drop set 124 sets of 10/6/4 drop set 8Barbell curls 4 sets of 10/6/4 drop 10 4 sets of 10/6/4 drop 12
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Dynamic kicks toes to hand Hack squat (superset with Leg press) Wide grip lat pull down 5 sets of 15/10/8/6 drop 6Barbell bentover row Flat machine bench press
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20 kicks per leg 4 sets of 20/12/8/65 sets of 15/12/10/8/ drop 8EZ Bar skullcrushers 5 sets of 15/12/10/8 drop 85 set of 15/8/8/8 drop 8
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Body weight squats Leg PressSmith Machine upright row5 set of 15/10/8/8 drop 6
Dumbell shrug Superset with next exercise
Low incline dumbell fly
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3 x 20 reps 30 sec rest in between 4 sets of 20/12/12/125 sets of 15/12/10/8 drop 8Hammer curls 4 sets of 15 reps 3 sets of 10 each
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50 wide grip pullups Seated Leg curl machine Incline press machine 5 sets of 10/8/6/6 drop 10 Bent over lat raises Standing military press
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Get there however you can5 sets of 20/12/10/8 drop set 85 sets of 15/10/8/4 drop 10 Overhead cable extensions 4 sets of 10 reps 5 sets of 15/10/8/6 drop 6
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Walking barbell lunges Close grip lat pull downs 3 sets of 12 Supported T-Bar row
Lat raise machine superset with next ex
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Notes 3 sets of 12/8/6 on each leg5 sets of 15/10/8/8 drop 8 High preacher curl superset with EZ bar reverse curl5 sets of 12/10/8/6 drop 104 sets of 10 reps
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Add weight to every set, start lightLeg extensions Smith machine seated military press 3 sets of 12/12
Reverse machine fly superset with next ex
Cable front raises
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Rest 60-90 seconds between sets6 sets of 20/15/15/10 drop 10 drop 10 5 sets of 15/8/6 drop 6 drop 6 Standing Smith machine Calf raises 3 sets of 10 resp 4 sets of 10
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Drink EAA's Hip Abbducter and Adducter superset Low to high cable fly4 sets Seated cable row Around the world lat raises
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This is a HIGH VOLUME program, warm up3 sets of 20/20 20/20 20/20 3 sets of 12 20/feet hip width, 20/feet touching, 20/feet wide, 20/hip 3 sets of 8 resp 5 sets of 12/10/8 drop 8 drop 30
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before all movements and brace yourself for intensity.
Toe presses on leg press machine Weighted Hyperextensions Seated calf raises
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Stick to this program for 8 weeks minumun AB superset 4 sets x 15 2 sets of 20/104 sets of 15 reps - feet - hip/in/out/hip
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If looking to lose weight do the cardioHigh Plank hold Standing angled calf raises
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If looking to gain weight- don't do the cardio, or 1 day3 x 60 second Russian Twist (Superset with next ex) Swiss ball roll out (superset w/ next) 4 sets of 15 reps - feet - hip/in/out/hip
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after legs. Hanging knee raises 4 sets 8 reps per side 4 sets 12 reps
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3 x 15 reps \12k kettlebell (same weight for circuit) rest 30 secs
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As littel rest as possible Hollow body rock
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WEIGHT: Finish Cable Crunch4 sets 20 resp
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BODY FAT: 25 minutes of LISS Cardio 4 sets 15 reps
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MUSCLE BPM between 130 -140 start with 50lbs add 5lbs per set Assault bike
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Bone:8 sets of 10 cal reps
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Water: Finish 90 second active rest between sets
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25 minutes of steady Cardio on stairmaster
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BPM between 130 -140
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