Bench Press 3 x 6
Strict Press 4 x 12
One Hand Row 3 x 6 into Back Deltoid 3 x 10
Floor Press 4 x 12 into Z-Press 4 x 10

Main
Pin Squats 5 x 4
RDL 4 x 5

Accessory
DB Squat 10
Elevated Static Lunge 16
Walking Lunges 14
x3

1. Narrow Grip Bench Press 6 (1 drop set)-8 (2 drop sets)- 10 (3 drop sets) 12 (3 drop sets) into Tricep Push Down 20

2. Barbell Curl into Loop Band Curl (same sets and drop sets)

3. Scull Crusher into Elevated Tri Push Up (same sets and drop sets)

4. Hammer Curl into Alt Curl (same sets and drop sets)

1.Dumbbell Bench Press 4 x 8
2.Barbell Incline Bench Press 4 x 6
3.Dumbell Lateral Raise into Loop Band Rear Deltoid 4 x 10
4. BW or Weighted dips into Dumbbell Kick Back 4 x 10

Legs:
3 Sets:
• 10-12 DB Walking Lunges
Immediately into;
• 10 Barbell Good Mornings with a
30X0 Tempo
Rest 90sec. After Each Set
* Heavy as possible on the Lunges and a
medium weight on the good morning with
perfect form. Remember to push your hips back to maintain a straight lower back!!

Chest:
• 3 sets of DB Bench Press
to Failure. Start with something you can
get about 30 reps with. Rest 1min. And
go up in weight on each set.

Back:
• 20 Single Arm DB Bent Over Rows on
each arm.
Rest 1min. After second arm. Repeat For
3 Total Sets.

Shoulders:
• 100 DB Lateral Raises For Time and
Quality. Use a weight that you can get
about 20-25 on the first set. DON'T GET SLOPPY on these!!

Biceps:
3 sets:
• Max Barbell Curls with a 30X0 tempo.
Rest 1min. After Each Set.
Should be getting 15-20 Reps on the first
set. If it’s too light, you can add a little
weight, but the tempo makes it rough.

Triceps:
• 12-15 Barbell Tricep Skull Crushers.
Rest 60sec. Between Sets. Repeat For 3
Total Sets.

Abs:
3 Sets:
Barbell Ab Roll Outs to Failure. Try to get at least 10+ reps. Keep an eye on that lower back, don't let it extend too much and let the pressure hit your spine in a wrong way!!

4 Sets:
Leg/Chest/Back Superset:
(Remember a good warmup for your squats, at least 3 warmup sets)
• 10 Barbell Back Squat with a
30X0 Tempo
Immediately into;
• 10 DB Floor Press
Immediately into;
• Max Unbroken Wide Grip Pull-Ups
Rest 90sec.

(Make your first set more of a warm up set)
Shoulders:
“Bulletproof Shoulder Complex”
• 3 Sets of 12-15 Reps.
Rest 90sec. Between Sets

Biceps:
4 Sets:
• Crossbody DB curls to failure.
Stay on the same side until you fail, then switch arm. Do
not alternate.
Rest 60sec. After the second arm.

Triceps:
4 Sets:
• Banded Pull-Downs with underhand
grip. Stop about 2-3 reps short of
failure.
Rest 60sec. After Each Set

Abs:
2 Sets:
Crossbody Mt. Climber Planks 10 (each side)
Plank toe touches (10 each side)
Side plank dips (10 each side)
Rest 60 sec after first set

Legs:
• 15 Lateral Barbell Lunges on each leg.
Rest 90sec. After Each Set. Repeat For 4 Total
Sets.
Chest:
• 12-15 Incline DB Fly’s.
Rest 60sec. Between Sets. Repeat For 4 Total
Sets. (Make your first set a warm up set here)
Back:
• 3 Sets of Banded Straight Arm Lat
Pull- Downs to failure. Rest 90sec. Between
sets
Shoulders:
• 12-15 Regular Seated DB Press with a
30X0 Tempo.
Rest 90sec. Between Sets.
Repeat For 3 Total Sets.
Triceps:
• 4 Sets of 15-20 Single DB Overhead
Extensions. Rest 60sec. Between sets.
Biceps:
• 3 Sets of Reverse Grip Barbell Curls to failure.
Rest 60sec. Between sets.
Calves:
100 Standing Deficit Calf Raises

Legs:
• 10-12 Barbell Hip Thrust
Immediately into;
• 15-20 Banded Abductors (on each leg)
Rest 90sec. Repeat for 3 Total Sets

Chest + Back Superset:
2 Sets:
• 15 Flat DB Bench Press
• 10 Chin-Ups (Underhand Grip)
Immediately into;
2 Sets:
• 12 Flat DB Bench Press
• 8 Chin-Ups
Immediately into;
2 Sets:
• 9 Flat DB Bench Press
• 6 Chin-Ups
You should be shooting for a finish
time of 10-12min

Shoulders:
• 3 Sets of 15-20 Barbell Upright Rows
Rest 90sec. After Each Set

Triceps:
• 4 Sets of max effort (feet elevated) dips
Rest 60sec. After Each Set

Biceps:
• 3 Sets of 12-15 (each arm) Standing
Alternating DB Curls

Abs:
“Tabata” DB Russian Twists

High Intensity Full Body Day
Legs:
• 100 Barbell Reverse Back Rack
Lunges (L+R = 1 Rep)

Chest:
• 100 Push-Ups

Back:
• 100 Incline Rows
Shoulders: • 100 DB Front Raises

Triceps:
• 100 Banded Tricep Push Downs
with a broom stick

Biceps:
• 100 Single DB Curl (held vertical)

Abs:
• 100 Hanging Knee Raises

Give yourself 10min. to finish each 100 rep
station. If you don’t finish in that time, it’s all
good, but you need to move on. Whenever
you do finish, rest 2-3min. and move onto
the next station. If you pick the right weights
or amount of resistance, this should take
anywhere from 45-50 min.
As far as weight suggestions go,
pick something that you can do consistent
sets of 6-10 reps at a time with a short break
(Should be around 60-70% of your 1 rep
max). You main goal is to try and pick the
perfect weight that is challenging, but also
gets you to finish right in that 7-10min.

Legs:
• 6-8 Heavy Barbell Front Squats with a 30X0
Tempo.
Rest 2min. Repeat for 3 Total Sets

Chest:
• 8-10 Incline DB Bench Press with a 30X0
Tempo.
Rest 90sec. Repeat for 3 Total Sets

Back:
• 10-15 Pull-Ups.
Rest 90sec. Repeat for 4 Total Sets.

Shoulders:
• 12-15 DB Arnold Presses with a 30X0 Tempo.
Rest 90sec. Repeat for 3 Total Sets.

Triceps:
• 3 Sets of Max Reps. Double DB overhead
extensions.
Rest 60sec. Between Sets.

Biceps:
• 3 Sets of “21s” with a barbell.

Abs:
• Abs: 100 Banded Ab Crunches
Keep a slower controlled motion and squeeze
every rep. This may take upwards of 10min. to
finish if you do it right. No rest until the 100 is
done. You will break eventually, but try to get
right back on it