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Before every workout you will do the following warm-up routine:
Push-ups x 10
Pike push-ups x 10
Tuck L-Sit Hold x 10 sec
Australian pull-up (wide, medium, close) x 10 each
Burpees x 10
Bench Dips x 15
Jump Squats x 10
Bulgarian Split Squat x 10 each leg
On top of that, before almost every workout, it is suggested to do 3-4 sets of pull-ups. You can pick any variation from:
- L-Sit Headbangers
- Alt. Toe Tap Pull-Ups
- Around the World Pull-Ups
- L-Sit to Inverted Row Pull-Ups
- Behind-the-Back Pull-Ups
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell incline bench press (medium grip) | 3 | 4-6 | 1 min. | |
| Incline dumbbell press | 3 | 4-6 | 1 min. | |
| Inlince dumbbell chest fly | 3 | 8-12 | 1 min. | |
| Push-ups (3 variations) | 3 | 12 | 1 min. | |
| Decline dumbbel press | 3 | 8 | 1 min. | |
| Cable fly (low to high) | 3 | 12 | 1 min. | |
| Cable fly (high to low) | 3 | 12 | 1 min. | |
| Machine chest fly | 3 | 12 | 1 min. | |
| Incline barbell bench | 3 | 12 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Bent Over Rows | 3 | 6-8 | 1 min. | |
| Seated Cable Rows | 3 | 8-12 | 1 min. | |
| V-bar Pull-downs | 3 | 12 | 1 min. | |
| Shrugs | 3 | 6-8 | 1 min. | |
| Close Grip Front Lat Pull-down | 3 | 8-12 | 1 min. | |
| Wide Grip Lat Pull-Down | 3 | 8-12 | 1 min. | |
| Under Hand Cable Pull-down | 3 | 8-12 | 1 min. | |
| Shrugs Behind The Back | 3 | 12 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 2 | 10 | 1 min. | Warmup sets. |
| Barbell Back Squat | 6 | 8/6/5/5/5/15 | 2 min. | |
| Leg Press | 5 | 15/12/10/10/10 | 90 sec. | |
| Dumbbell Walking Lunge | 4 | 24 | NO REST | Superset with next exercise. |
| Dumbbell Squat | 4 | 12 | 90 sec. | back to walking lunges. |
| Single Leg Lying Leg Curl (left) | 4 | 12 | NO REST | Do 5 partial reps after each set + double drop set after the final set. |
| Single Leg Lying Leg Curl (right) | 4 | 12 | 1 min. | Back to left. Do 5 partial reps after each set + double drop set after the final set. |
| Machine Seated Calf Raise | 4 | 12-15 | 1 min. | |
| Leg Press Calf Raise | 4 | 15 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Ez-bar Standing Upright Rows | 3 | 10 | 1 min. | |
| Barbell Standing Military Press | 3 | 10-12 | 1 min. | |
| Seated Cable Face Pulls | 3 | 12 | 1 min. | |
| Barbell Shrugs | 3 | 12 | 1 min. | |
| Landmine Press | 3 | 12 | 1 min. | |
| Smith Machine Shoulder Press | 3 | 12 | 1 min. | |
| Cable 1 Arm Lateral Raise | 3 | 12 | 1 min. | Perform on each arm. |
| Front Plate Raises | 3 | 12 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline Dumbbell Curls | 3 | 12 | 1 min. | |
| Underhand Dumbbell Curl | 3 | 12 | 1 min. | Perform on each arm. |
| Cable single arm curl | 3 | 12 | 1 min. | |
| Barbell Standing Concentration Curl | 3 | 12 | 1 min. | |
| Underhand Biceps Curl | 3 | 12 | 1 min. | |
| Dumbbell Curls + Hammer Curls | 3 | 12 | 1 min. | 6 of each type. |
| Ez-bar Seated Curls | 3 | 12 | 1 min. | |
| Close Grip Barbell Bench Press | 3 | 12 | 1 min. | |
| Cross Body Hammer Curls | 3 | 12 | 1 min. | |
| Preacher Curls | 2 | 15 | 1 min. | |
| Underhand Triceps Pull-down | 3 | 15 | 1 min. | |
| Wrist Curls | 2 | 50 | 1 min. | |
| Bench Dips | 3 | 6-8 | 1 min. | |
| Triceps Extension | 2 | 12 | 1 min. | |
| Overhand Triceps Pull-down | 3 | 15 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| REST |