Shoulder, Biceps & Glutes

Exercisesetsreps
DB Shoulder Press35
Superset:
DB Upright Row55
DB Lateral Raise55
Alternating One Arm Cable Curl55
Seated Barbell Curls (lap curls)55
Superset:
DB Incline Curl or rope hammer curls55
Triceps Kickback55
Superset:
Overhead Rope extensions55
Machine dips/bench dips55
Russian Twists415
V-ups415

 


Chest & Back

Exercisesetsreps
Superset:
Incline DB Press55
Incline DB Rows55
Superset:
DB Floor Presses55
Bent Barbell Row55
Superset:
Cable Flyes55
Wide Grip Pull downs55
Hyper extensions325
Hanging Knee or leg raises312
Planks (prone, left,right) 21min/side

 


Chest & Shoulders

Exercisesetsreps
Dips: 2 sets to momentary failure2failure
Dumbbell Floor Presses418,16,14,12
Smith machine Incline press418,16,14,12
DB Front Raise512
DB Lateral Raise512
Seated Overhead DB Extension412
DB Kickbacks312
Rope Extensions412
russian twists320
hanging leg raises315

Back & Biceps

Exercisesetsreps
Pull ups2failure
Superset:
Wide Grip Lat Pull downs55
Wide Grip Lat Pull downs(behind neck)55
Superset:
Bent Barbell Row over hand grip312
Bent Barbell Row under hand grip312
Standing Cable Rows, V-Bar410
Hyper extensions415
High Pulls to the chin512
Barbell Curls512
V-ups with a med ball: 5x15515

Full Upperbody

Exercisesetsreps
Pull Ups320
Push ups, elevated upper body320
Behind the neck Barbell presses412
TRX/smithmachine bodyweight curls315
Bench Dips412
Farmers WalkÊ 10 minutes treadmill

 


Chest & Back

Column1Column2Column3
Exercisesetsreps
Circuit complete 3-5times
Incline Bench Press10
Bent Row (BB, DB, or Cable)10
Cable Crossover Pulses20
Oblique Medicine Ball Crunches20
Elevated feet pushups10
Curl Grip Pulldown10
DB Pullover12
Up down planks30sec

 


Shoulder & Triceps

Exercisesetsreps
Circuit One: 3 times no rest3
DB Shoulder Press10
DB Curls standing on BOSU10
DB Triceps Extension10
DB Delt Skier Kickbacks10
Circuit Two: 3 times no rest3
Plate Front Raise15
One Arm Cable Curl8
Barbell Curl10
Triceps Kickback10
Plate Front Raise15

Back & Triceps

Exercisesetsreps
Rope pushdowns420
Lat pulldowns420
Overhead DB extensions420
Reverse grip pulldowns420
Tricep press420
Seated cable rows415
Bench dips415
Straight arm pulldowns415

Shoulder, Chest & Back

Exercisesetsreps
Seated DB press415
Standing leaning lateral raises415
Upright rows415
Front plate raises415
Lateral cable raises412
Front rope raises415
Incline DB chest press35
Machine flys315
Flat bench DB flys315
Incline push-ups312

 


Chest & Back

Exercisesetsreps
Incline DB chest press315
Bent BB rows415
Jumping jacks50
Flat bench DB flys315
Wide grip lat pulldowns415
Jumping jacks50
Incline push ups315
Straight arm pulldowns415
Mountain climbers30
Incline DB flys315
Bent DB rows415
Mountain climbers30
Seated cable rows420
Assisted pull-ups415

 


Biceps & Triceps

Exercisesetsreps
Rope pushdowns415
Rope curls415
Overhead rope ext415
Single arm cable curls412
Reverse grip pushdowns415
Wide grip ez bar curls415
Skull crushers420
Preacher DB curls415
Rope pushbacks412
Seated hammer curls415

Shoulders

Exercisesetsreps
Standing bb press415
Standing behind neck press315
Arnold press412
Incline lateral raises415
Bent lateral raises415
Rear delts flys415
Hanging knee raises315
Reverse crunches315
Decline sit ups315

Shoulder & Triceps

Exercisesetsreps
Behind the neck press420
Incline lateral raises415
Arnold press415
Incompetent front raises420
Wide grip upright rows420
Rear delt flys415
Incline pushbacks415
Rope pushdowns320
Bench dips315
Overhead ext320

 


Back & Biceps

Exercisesetsreps
Assisted pullups315
Lat pulldowns420
T bar rows420
Straight arm pulldowns315
V bar pulldowns420
Back ext with twist410
Incline DB curls320
Hammer curls320
Ez bar preacher curls315

 


Shoulders & Abs

Exercisesetsreps
Standing DB press320
Single arm lateral raises320
Military press320
Front DB raises with twist320
Bent lateral raises320
Rear delt cable crossovers315
Standing calf raises412
Calf press415
Seated calf raises412
Single leg calf raises no weight320
Decline sit ups320
Decline leg lifts320
Knee tucks320