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Week 1 - Relatively low rep range (around 8).
Week 2 - Range of around 12 reps.
Week 3 - Using dropsets and other techniques to increase the volume.
Week 4 - FST-7 (Fascia Stretch Training) where you will stretch fascia while contracting the target muscle between the sets.
Week 5 - German Volume Training - Magic 100 reps per muscle group.
Week 6 - High-Intensity Training (HIT).
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Leg Press | 2 | 10 | 1 min. | Light weight. Stop a bit before failure. |
| Leg Press | 4 | 8-12 | 90 sec. | Feet high - hamstring focused. |
| Hack Squat | 4 | 8-12 | 90 sec. | This should fire up your quads. |
| Bulgarian Split Squat | 3 | 8-12 | 1 min. | No rest when switching legs. Knees over toes as much as comfortable - will fire your quads instead of hamstring that way. |
| Barbell Stiff-legged Deadlift | 4 | 8-12 | 90 sec. | Will activate hamstrings. |
| Lying Leg Curl | 5 | 8-12 | 1 min. | |
| Seated Calf Raises | 4 | 8-12 | 1 min. | |
| Leg Press Calf Raises | 4 | 8-12 | 1 min. | |
| Lying Windshield Wipers | 4 | 8-12 | 1 min. | 8-12 on each side. Performing holding a barbell above your chest. |
| Jogging | 1 | 15 min. | Combine 3 min. light with 1 min. hard jog, or use an alternative cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline Dumbbell Bench Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Incline Dumbbell Bench Press | 3 | 8-12 | 90 sec. | |
| Flat Dumbbell Bench Press | 3 | 8-12 | 90 sec. | |
| Incline Dumbbell Fly | 3 | 8-12 | 90 sec. | |
| Weighted Chest Dip | 3 | 8-12 | 90 sec. | |
| Cable V-bar Push Down | 3 | 8-12 | 90 sec. | |
| Kneelineg Cable Triceps Extensions | 3 | 8-12 | 1 min. | Kneel away from cable machine while elbows on a bench. |
| Smith Machine Close Grip Bench Press | 3 | 8-12 | 1 min. | |
| Eliptical Machine | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Cuban Press | 2 | 10 | 1 min. | Warmup sets. Light weight. Stop a bit before failure. |
| Cuban Press | 4 | 8-12 | 90 sec. | |
| Dumbbell Lateral Raise | 3 | 8-12 | 1 min. | |
| Overhead Bar Front Raise | 3 | 8-12 | 1 min. | |
| Rear Delt Fly | 4 | 8-12 | 1 min. | |
| Decline Bar Press Sit-up | 4 | 8-12 | 1 min. | |
| Barbell Rollout | 3 | 8-12 | 1 min. | |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell Row | 2 | 10 | 1 min. | Light weight. Stop a bit short of failure. |
| Barbell Row | 3 | 8-12 | 90 sec. | |
| Seated Row | 3 | 8-12 | 90 sec. | |
| Lat Pull-down | 3 | 8-12 | 1 min. | |
| Single Arm Dumbbell Row | 4 | 8-12 | 1 min. | No rest between arms. Rest after 2nd arm. |
| Bent Arm Dumbbell Pull-over | 3 | 8-12 | 1 min. | |
| Rack Pull | 3 | 8-12 | 90 sec. | |
| Eliptical Machine | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Wide Grip Barbell Curl | 2 | 10 | 1 min. | Light weight. Stop a bit before fialure. |
| Wide Grip Barbell Curl | 4 | 8-12 | 1 min. | |
| Alternating Dumbbell Curl | 4 | 8-12 | 1 min. | Perform on each arm. Rest after 2nd arm. |
| Close Grip EZ-bar Curl | 4 | 8-12 | 1 min. | |
| Seated Calf Raise | 4 | 8-12 | 1 min. | |
| Single Leg Standing Dumbbell Calf Raise | 3 | 8-12 | 1 min. | No rest between legs. |
| Bent Knee Reverse Crunch | 3 | 8-12 | 30 sec. | |
| V-up | 4 | 8-12 | 30 sec. | |
| Eliptical Machine | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 2 | 10 | 1 min. | Warm-up sets. |
| Barbell Back Squat | 6 | 14-18 | 90 sec. | Normal feet with for the first 3 sets. Wide feet width other 3 sets. |
| Leg Extension | 4 | 14-18 | 1 min. | |
| Seated Leg Curl | 4 | 14-18 | 1 min. | |
| Hack Squat | 4 | 14-18 | 1 min. | |
| Seated Calf Raise | 5 | 18-20 | 1 min. | |
| Feet Elevated Oblique Crunch | 4 | 10 | NO REST | SUPERSET WITH NEXT EXERCISE |
| Feet Elevated Crunch | 4 | 10 | 1 min. | On the last rep hold top position for 10 sec. Rest and back to oblique crunches. |
| Treadmill Jogging | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline Dumbbell Chest Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Incline Dumbbell Chest Press | 4 | 14-18 | 90 sec. | |
| Flat Dumbbell Chest Press | 4 | 14-18 | 90 sec. | |
| Incline Dumbbell Fly | 4 | 14-18 | 1 min. | |
| Incline EZ-bar skullcrusher | 4 | 14-18 | 1 min. | |
| Triceps Dip | 4 | 14-18 | 1 min. | Add weight if possible. |
| Cable V-bar Push-down | 4 | 14-18 | 1 min. | |
| Treadmill Jogging | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Seated Dumbbell Shoulder Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Seated Dumbbell Shoulder Press | 4 | 18-20 | 90 sec. | |
| Seated Dumbbell Lateral Raise | 4 | 18-20 | 1 min. | |
| Incline Dumbbell Reverse Fly | 4 | 18-20 | 1 min. | First 10 reps with palms facing down, the rest with palms faacing inward. |
| Incline Dumbbell Front Raise | 3 | 18-20 | 1 min. | |
| Standing Dumbbell Shrug | 4 | 18-20 | 1 min. | |
| Lying Leg Raise | 6 | 18-20 | 45 sec. | |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Lat Pull-down | 2 | 10 | 1 min. | Light weight. Stop a bit short of failure. |
| Pull-up | 3 | To Failure | 90 sec. | Use assisted pull-up machine if you can't do at least 5-8 reps. |
| Neutral Grip Pull-up | 3 | To Failure | 90 sec. | Use assisted pull-up machine if you can't do at least 5-8 reps. |
| Incline Dumbbell Row | 4 | 14-18 | 1 min. | Left side, no rest, then right side, then rest. |
| Machine Seated Row | 3 | 14-18 | 1 min. | |
| Behind The Neck Pull-down | 3 | 14-18 | 1 min. | |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Seated Alternating Biceps Curl | 2 | 20 | 1 min. | 10 on each side. Light weight. Stop a bit before fialure. |
| Seated Alternating Biceps Curl | 3 | 28-36 | 1 min. | 14-18 on each side. |
| Preacher Curl | 3 | 14-18 | 1 min. | Use EZ bar. |
| Lying Cable Biceps Curl | 3 | 14-18 | 1 min. | |
| Single Leg Standing Dumbbell Calf Raise | 4 | 18-20 | 1 min. | No rest between legs. Rest after 2nd leg. |
| Kneeling Cable Crunch | 4 | 18-20 | 30 sec. | |
| Dumbbell Crunch Isometric Hold | 4 | 14-18 | 30 sec. | |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Leg Press | 2 | 10 | 1 min. | Warm-up sets. |
| Leg Press | 2 | 25-35 | 2 min. | After each set perform double drop set aiming for 25-35 on each drop. |
| Dumbbell Squat | 2 | 20-25 | 90 sec. | |
| Leg Extension | 3 | 15-20 | 90 sec. | After each set perform double drop set aiming for 15-20 on each drop. |
| Lying Leg Curl | 4 | 15-20 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Dumbbell Romanian Deadlift | 4 | 15-20 | 90 sec. | Back to lying leg curls. |
| Seated Calf Raise | 4 | 20-25 | NO REST | SUPERSET WITH NEXT EXERCISE |
| Calf Press On Leg Press Machine | 4 | 20-25 | 1 min. | Back to seated calf raises. |
| Decline Reverse Crunch | 4 | 20 | NO REST | SUPERSET WITH NEXT EXERCISE |
| Lying Leg Raise | 4 | 20 | 30 sec. | Back to decline reverse crunch. |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Smith Machine Incline Bench Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Smith Machine Incline Bench Press | 2 | 20-25 | 2 min. | After each set do a double dropset aiming for 15-20 on each dropset. |
| Smith Machine Flat Bench Press | 2 | 20-25 | 2 min. | After each set do a double dropset aiming for 15-20 on each dropset. |
| Incline Dumbbell Fly | 2 | 15-20 | 90 sec. | |
| Cable Cross-over | 2 | 15-20 | 90 sec. | After each set do a double dropset aiming for 15-20 on each dropset. |
| Cable V-bar Push Down | 4 | 15-20 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Kneelineg Cable Triceps Extensions | 4 | 15-20 | 1 min. | Kneel away from cable machine while elbows on a bench. Back to V-bar push-down. |
| Seated Triceps Press | 3 | 15-20 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Close Grip Bench Press | 3 | 15-20 | 1 min. | Back to seated triceps press. |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Cuban Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Seated Dumbbell Shoulder Press | 3 | 20-25 | NO REST | Triset with the next 2 exercises. |
| Seated Dumbbell Lateral Raise | 3 | 20-25 | NO REST | Onto the next exercise in triset. |
| Incline Dumbbell Front Raise | 3 | 20-25 | 2 min. | Back to seated db shoulder press. |
| Rear Delt Fly | 4 | 20-25 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Dumbbell Front Raise To Lateral Raise | 4 | 20-25 | 1 min. | Back to rear delt fly. |
| Standing Dumbbell Shrug | 3 | 20-25 | 1 min. | |
| Weighted Sit-up | 3 | 20-25 | 1 min. | |
| Swimming | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Dumbbell Bent-over Row | 2 | 10 | 1 min. | Light weight. Stop a bit short of failure. |
| Dumbbell Bent-over Row | 2 | 15-18 | 2 min. | After 1st set, perform a SINGLE drop set aiming for 15-18 reps. After 2nd set, perform DOUBLE drop set aiming for 15-18 reps per drop. |
| Lat Pull-down | 3 | 15-20 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Reverse Grip Lat Pull-Down | 3 | 15-20 | 1 min. | Back to lat pull-down. |
| Incline Dumbbell Row | 3 | 15-20 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Stiff-arm Push-down | 3 | 15-20 | 1 min. | Use straight or EZ bar on cable machine. Back to incline db row. |
| Barbell Stiff-legged Deadlift | 3 | 18-20 | 2 min. | |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Wide Grip Barbell Curl | 2 | 20 | 1 min. | Light weight. Stop a bit before fialure. |
| Wide Grip Barbell Curl | 3 | 15-20 | 2 min. | After each set do a dropset aiming for 15-20 on each drop. |
| Close Grip Barbell Curl | 3 | 15-20 | 2 min. | After FIRST SET ONLY do a dropset aiming for 15-20. |
| Seated Calf Raise | 3 | 15-20 | 2 min. | After each set do a dropset aiming for 15-20 on each drop. |
| Single Leg Standing Dumbbell Calf Raise | 4 | 18-20 | 1 min. | No rest between legs. Rest after 2nd leg. After each set do a dropset aiming for 15-20 on each drop. |
| Decline Reverse Crunch | 3 | 15-20 | NO REST | SUPERSET WITH THE NEXT EXERCISE. |
| Dumbbell Crunch Isometric Hold | 3 | 15-20 | 1 min. | Back to decline reverse crunches. |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline Dumbbell Chest Press | 2 | 10 | 1 min. | Warm-up sets. |
| Incline Dumbbell Chest Press | 4 | 8-10 | 2 min. | |
| Flat Dumbbell Bench Press | 3 | 8-10 | 90 sec. | |
| Decline Dumbbell Bench Press | 3 | 8-10 | 90 sec. | |
| Machine Chest Fly | 7 | 8-10 | 30 sec. | Either stretch or flex your chest during the rest time. |
| Reverse Grip Triceps Extension | 4 | 8-10 | 90 sec. | Use cable machine. |
| Close Grip Bench Press | 3 | 8-10 | 90 sec. | |
| Rope Press Down | 7 | 8-10 | 30 sec. | Either stretch or flex your chest during the rest time. |
| Swimming | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Leg Extension | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Leg Extension | 4 | 10-15 | 1 min. | |
| Leg Press | 4 | 10-15 | 2 min. | |
| Hack Squat | 4 | 10-15 | 90 sec. | |
| Smith Machine Back Squat | 7 | 10-15 | 90 sec. | Either flex or stretch your quads during the rest period. You can stay in squat position without weights. |
| Lying Leg Curls | 4 | 8-10 | 90 sec. | |
| Barbell Stiff-legged Deadlift | 4 | 8-10 | 90 sec. | |
| Seated Leg Curl | 7 | 10-15 | 30 sec. | Either flex or stretch your hamstrings during the rest period. |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Seated Dumbbell Shoulder Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Seated Dumbbell Shoulder Press | 4 | 8-10 | 90 sec. | |
| Seated Dumbbell Lateral Raise | 3 | 8-10 | 1 min. | |
| Incline Face-down Bar Front Raise | 3 | 8-10 | 1 min. | |
| Reverse Pec-Deck | 3 | 8-10 | 1 min. | |
| Smith Machine Shoulder Press | 7 | 8-10 | 1 min. | Either flex or stretch your shoulders during the rest period. |
| Barbell Roll-out | 3 | to failure | 90 sec. | |
| Elbow To Knee Crunch | 7 | 16-20 | 1 min. | 8-10 per side. Either flex or stretch your abs during the rest period. |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Lat Pull-down | 2 | 10 | 1 min. | Light weight. Stop a bit short of failure. |
| Pull-up | 2 | 10-12 | 90 sec. | Add extra weight if you can do 10-12 without failing. |
| V-bar Pull-up | 2 | 10-12 | 90 sec. | Add extra weight if you can do 10-12 without failing. |
| Single Arm Dumbbell Row | 4 | 10-12 | 2 min. | No rest between arms. Rest after 2nd arm. |
| T-bar Row | 4 | 10-12 | 90 sec. | |
| Barbell Shrug | 2 | 12-15 | 90 sec. | |
| Seated Row | 7 | 8-10 | 1 min. | Either flex or stretch your back during the rest period. |
| Jogging | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Cable EZ-bar Preacher Curl | 2 | 20 | 1 min. | Light weight. Stop a bit before fialure. |
| Cable EZ-bar Preacher Curl | 4 | 8-10 | 90 sec. | |
| Alternating Incline Dumbbell Biceps Curls | 3 | 8-10 | 90 sec. | 8-10 on each arm. |
| Lying Cable Biceps Curls | 3 | 8-10 | 90 sec. | |
| EZ-bar Spider Curl | 7 | 8-10 | 30 sec. | Either flex or stretch your biceps during the rest period. |
| Seated Calf Raise | 3 | 20 | 90 sec. | |
| Calf Press On Leg Press Machine | 3 | 20 | 90 sec. | |
| Weighted Donkey Calf Raise | 7 | 20 | Either flex or stretch your calves during the rest period. | |
| Eliptical Machine | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 2 | 10 | 1 min. | Warm-up sets. |
| Barbell Back Squat | 10 | 10 | 1 min. | |
| Leg Extension | 5 | 15 | 1 min. | |
| Seated Leg Curl | 5 | 15 | 1 min. | |
| Seated Calf Raise | 10 | 10 | 1 min. | |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Flat Dumbbell Chest Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Flat Dumbbell Chest Press | 10 | 10 | 1 min. | |
| Incline Dumbbell Fly | 5 | 10 | 1 min. | |
| Decline Dumbbell Bench Press | 5 | 10 | 1 min. | |
| Press Sit-up | 10 | 10 | 1 min. | |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Lat Pull-down | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Weighted Pull-up | 10 | 10 | 1 min. | |
| Barbell Row | 5 | 5 | 1 min. | |
| Barbell Shrug | 5 | 20 | 1 min. | |
| Trail Running or Walking | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Seated Dumbbell Shoulder Press | 2 | 10 | 1 min. | Light weight. Stop a bit short of failure. |
| Seated Dumbbell Shoulder Press | 5 | 10 | 1 min. | SUPERSET WITH THE NEXT EXERCISE. Rest 1 min. in between exercises. |
| Arnold Press | 5 | 10 | 1 min. | Back to shoulder press. |
| Dumbbell Lateral Raise | 5 | 15 | 1 min. | |
| Smith Machine Upright Row | 5 | 15 | 1 min. | Wider than shoulder width grip. |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell Curl | 2 | 10 | 1 min. | Light weight. Stop a bit before fialure. |
| Barbell Curl | 5 | 10 | 1 min. | SUPERSET WITH NEXT EXERCISE with 1 min. rest in between exercises. |
| EZ-bar Curl | 5 | 10 | 1 min. | Back to barbell curl. |
| Triceps Dip | 10 | 10 | 90 sec. | Add weight if you can. |
| Eliptical Machine |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Leg Extension | 2 | 10 | 1 min. | Warm-up sets. |
| Leg Extension | 2 | 15-20 | 2 min. | Try to reach failure at around 12 reps on the second set and add 3-8 forced reps. |
| Leg Press | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Hack Squat | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Lying Leg Curl | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Seated Leg Curl | 2 | 10-15 | 2 min. | Try to reach failure at around 10 reps on the second set and add 3-5 forced reps. |
| Seated Calf Raise | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Single-leg Standing Dumbbell Calf Raise | 3 | 8-12 | 2 min. | No rest between the legs. Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Seated Barbell Shoulder Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Seated Barbell Shoulder Press | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Dumbbell Lateral Raise | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Rear Delt Fly | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Reverse Pec-deck | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Standing Dumbbell Shrug | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Cable V-bar Push-down | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| EZ-bar Skullcrusher | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Single-arm Cable Triceps Extension | 2 | 8-12 | 2 min. | No rest between the arms. Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Stationary Bike | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline Dumbbell Bench Press | 2 | 10 | 1 min. | Light weight. Stop a bit short of failure. |
| Incline Dumbbell Bench Press | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Machine Chest Press | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Decline Dumbbell Bench Press | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Cable Cross Over | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Alternating Dumbbell Bicep Curl | 2 | 8-12 | 2 min. | 8-12 per arm. Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Barbell Curl | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Single Arm Preacher Machine Curl | 3 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Eliptical Machine | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Reverse-grip Lat Pull-down | 2 | 10 | 1 min. | Light weight. Stop a bit before fialure. |
| Reverse-grip Lat Pull-down | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| V-bar Pull-down | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Barbell Row | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Machine Low Row | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Dumbbell Row | 3 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Dumbbell Deadlift | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Cable Reverse Crunch | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Feet Elevated Crunch | 2 | 8-12 | 2 min. | Try to reach failure at around 8-10 reps on the second set and add 2-4 forced reps. |
| Treadmill Jogging | 2 | 8-12 | 2 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Leg Press | 2 | 10 | 1 min. | Warm-up sets. |
| Leg Press | 6 | 30/25/20/15/10/5 | 1 min. | |
| Leg Press | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | Rest s many seconds as the the number of reps you just did. |
| Leg Extension | 6 | 30/25/20/15/10/5 | NO REST | SUPERSET WITH THE NEXT EXERCISE. |
| Leg Curl | 6 | 30/25/20/15/10/5 | 1 min. | Back to leg extensions. |
| Leg Extension | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Seated Leg Curl | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Leg Press Calf Raise | 6 | 30/25/20/15/10/5 | 1 min. | |
| Leg Press Calf Raise | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Swimming | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| EZ-bar Preacher Curl | 2 | 10 | NO REST | Light weight. Stop short of failure. SUPERSET WITH THE NEXT EXERCISE. |
| Decline Dumbbell Bench Press | 2 | 10 | 1 min. | Light weight. Stop short of failure. Back to preacher curl. |
| EZ-bar Preacher Curl | 6 | 30/25/20/15/10/5 | NO REST | SUPERSET WITH THE NEXT EXERCISE. |
| Decline Dumbbell Bench Press | 6 | 30/25/20/15/10/5 | 1 min. | Back to preacher curl. |
| Flat Dumbbell Bench Press | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Barbell Curl | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Standing Biceps Cable Curl | 3 | 30/20/10 | NO REST | |
| Incline Dumbbell Bench Press | 3 | 30/20/10 | 1 min. | Back to Cable Biceps Curl |
| Incline Dumbbell Bench Press | 3 | 10/20/30 | 10/20/30 sec. | |
| Standing Biceps Cable Curl | 10/20/30 | 10/20/30 sec. | ||
| Jogging | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Dumbbell Bent-over Row | 2 | 10 | 1 min. | Light weight. Stop short of failure. |
| Dumbbell Bent-over Row | 5 | 25/20/15/10/5 | 1 min. | |
| Bent-over Dumbbell Rear Delt Row | 5 | 5/10/15/20/25 | 5/10/15/20/25 sec. | |
| Lat Pull-down | 5 | 25/20/15/10/5 | 1 min. | |
| Stiff-arm Push-down | 5 | 5/10/15/20/25 | 5/10/15/20/25 sec. | |
| Weighted Sit-up | 5 | 25/20/15/10/5 | 45 sec. | |
| Lying Leg Raise | 5 | 5/10/15/20/25 | 5/10/15/20/25 sec. | |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Smith Machine Shoulder Press | 2 | 10 | NO REST | SUPERSET WITH THE NEXT EXERCISE. Light weight. Stop a bit short of failure. |
| Lying Cable Side Raise | 2 | 10 | 1 min. | |
| Smith Machine Shoulder Press | 6 | 30/25/20/15/10/5 | NO REST | Back to shoulder press. |
| Lying Cable Side Raise | 6 | 30/25/20/15/10/5 | 1 min. | Back to smith machine. |
| Smith Machine Shoulder Press | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | Reverse grip! |
| Standing Crossed-cable Rear Delt Fly | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Barbell Shrug | 3 | 30/20/10 | NO REST | SUPERSET WITH THE NEXT EXERCISE |
| Barbell Upright Row | 3 | 30/20/10 | 1 min. | Back to shrugs. |
| Behind the Back Shrug | 3 | 10/20/30 | 10/20/30 sec. | |
| Barbell Upright Row | 6 | 10/20/30 | 10/20/30 sec. | |
| Treadmill Jogging | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Close Grip Bench Press | 2 | 10 | 1 min. | SUPERSET WITH NEXT EXERCISE. Light weight. Stop a bit before fialure. |
| Seated Calf Raise | 2 | 10 | 1 min. | Back to bench press. |
| Close Grip Bench Press | 6 | 30/25/20/15/10/5 | NO REST | SUPERSET WITH NEXT EXERCISE. |
| Seated Calf Raise | 6 | 30/25/20/15/10/5 | 1 min. | Back to bench press. |
| Close Grip Bench Press | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| V-bar Cable Push Down | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Cable Overhead Triceps Extension | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | ||
| Eliptical Machine | 1 | 15 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Reverse-grip Lat Pull-down | 2 | 10 | 1 min. | Warm-up sets. |
| Chin-up | 5 | 20/15/10/10/5 | 1 min. | Use assisted machine if necessary. Add weight if needed to hit faliure. |
| Reverse-grip Lat Pull-down | 5 | 5/10/10/15/20 | 5/10/10/15/20 sec. | |
| Leverage High Row | 5 | 20/15/10/10/5 | NO REST | SUPERSET WITH THE NEXT EXERCISE |
| Kneeling Cable Crunch | 5 | 20/15/10/10/5 | 1 min. | Back to high row. |
| Seated Row | 5 | 5/10/10/15/20 | 5/10/10/15/20 sec. | |
| Kneeling Cable Crunch | 5 | 5/10/10/15/20 | 5/10/10/15/20 sec. | |
| Barbell Row | 5 | 20/15/10/10/5 | NO REST | Overhand grip. SUPERSET WITH THE NEXT EXERCISE |
| Seated Leg Tuck | 5 | 20/15/10/10/5 | 1 min. | |
| Reverse-grip Bent-over Row | 5 | 5/10/10/15/20 | 5/10/10/15/20 sec. | |
| Eliptical Trainer | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell back squat | 5 | 30/25/20/15/10 | 90 sec. | Warm up first 2ith 2 sets. Use wider than shoulder-width stands. |
| Barbel back squat extreme set | 5 | 10/15/20/25/30 | 10/15/20/25/30 sec. | Shoulder-width or slightly narrower stands. |
| Hack Squat | 5 | 30/25/20/15/10 | NO REST | Narrow Stance. SUPERSET WITH THE NEXT EXCERCISE. |
| Barbell stiff-legged deadlift | 5 | 30/25/20/15/10 | 1 min. | Back to the hack squat. |
| Hack Squat extreme set | 5 | 10/15/20/25/30 | 10/15/20/25/30 sec. | Stance wider than shoulder-width. |
| Reverse hack squat | 5 | 10/15/20/25/30 | 10/15/20/25/30 sec. | |
| Dumbbel Walking Lunge | 3 | 40 | 1 min. | |
| Eliptical machine | 1 | 15 min. | Alternate 3 min. light with 1 min. hard. You can choose another form of cardio. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline dumbbell bench press | 6 | 30/25/20/15/10/5 | 1 min. | |
| Decline Dumbbell Fly | 6 | 5/10/15/20/25/30 | 5/10/15/20/25/30 sec. | |
| Machine chest press | 5 | 30/25/20/15/10 | NO REST |