Legs:
12 Heel elevated DB Squats into:
8 BB RDL:s
4 Rounds

Chest + Back Superset:
• 15 Incline DB Fly’s
• 10 Barbell Rows (regular grip)
• 10 Barbell Rows (supinated grip)
Rest 90sec. Repeat for 4 Total Set

Shoulders:
20 Upright Rows
3 Sets

Bicep + Tricep Superset:
• 15 Tate Presses (flat bench)
• 15 DB Curls
4 Rounds Total

Calves:
3 Sets:
• Max Effort Standing Calf Raises

Legs:
10 Barbell Back Squat immediately into;
30 s. Wall Sit
4 Rounds

Chest & Shoulders:
15 Incline Barbell Bench Press immediately into:
6 Behind the Neck Push Press
4 Rounds

Back & Biceps:
8 Barbell Incline Row (supinated) into 8 Barbell Row (supinated) into
15 Barbell Bicep Curl
3 Rounds

Tricep:
10 Diamond Push Ups immediately into 15 BW Dips
3 Rounds

Legs:
Back Squat
2-3 Warmup Sets then:
20 Reps Challenge with the most weight you can manage. (you need to hit at least 90 degrees on every rep.)

Chest & Back:
8 One Hand DB Bench Press into:
8 One Hand Bent Over Row (support with the palm of your hand)
4 Rounds

Bicep & Tricep:
10 Zottman Curl into:
10 DB Tricep Extension (db in both hands)
4 Sets

Shoulders:
5 Push Press
4 Sets total

Abs:
100 Plank Plate Slides

Legs:
10-8-6-6 Static BB Back Rack Lunges (add weight every round)

Chest:
8 BB Bench Press
4 Rounds

Back:
10 DB Pullover
4 Rounds

Shoulder, Tricep & Bicep Combo:
10 DB Shoulder Press into DB Extension into DB Curls
4 Rounds

Abs:
100 Heel Touches

10 Hip Thrust into:
15 Banded Abductors
3 Sets Total

Chest + Back Superset:
2 Sets:
• 15 Flat DB Bench Press
• 15 Vertical DB Row

2 Sets:
• 12 Flat DB Bench Press
• 12 Vertical DB Row
Immediately into;
2 Sets:
• 9 Flat DB Bench Press
• 9 Vertical DB Row

Shoulders:
• 3 Sets of 15-20 Barbell Upright Rows
Rest 90sec. After Each Set
* Regular shoulder width grip

Triceps:
• 3 Sets of max effort two Dumbbell Tricep Extension

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

Leg/Chest/Back Superset:
• 10 Barbell Back Squat with a
30X0 Tempo
Immediately into;
• 10 DB Incline Bench Press
Immediately into;
• 10 DB Incline Row
Rest 90sec. Repeat For 4 Total Sets
(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 curls to failure
Stay on the same side until you fail. Do
not alternate
Rest 60sec. After the second arm

Tricep:
• 10 Narrow stance Push Up
3 Sets

Abs:
2 Rounds:
• 25 CrossBody Knee Taps (right)
• 25 Wood Chops (right)
• 25 CrossBody Knee Taps (left)
• 25 Wood Chops (left)
Rest 60sec. After 1st Round

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:
• 12 Pendlay Row
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 Ab Crunches on a Bench

Legs/Back Superset:
• 10 Bulgarian Deadlifts on each leg

Immediately into;
• 10-15 Supinated Row
Rest 90sec. Repeat for 4 Total Sets

Chest:
• 6-8 Heavy Flat Barbell Bench Press
(increase each set) 4 Rounds

Shoulders:
• 6-8 DB Heavy Standing Shoulder Press
Rest 90sec. Repeat for 3 Total Sets

Triceps:
• 3 sets of single DB Tricep OverHead
Extensions to failure
Rest 90sec. Repeat for 3 Total Sets

Biceps:
• 3 Sets of Incline DB Curls to
failure with Dropset
Rest 90sec. Repeat for 4 Total Sets
* Shoot for a weight that you can between 15-20
reps with

Abs:
• 12 Hanging Knee Raises
30sec. of Rest
Repeat for 6 Rounds. Advanced can add a
DB between their feet

Legs:
6-8 Barbell RDL
Repeat 4 times

Chest/Back Superset:
• 6-8 Heavy Incline Barbell Bench Press
Immediately into;
• 6-8 Strict Chin-Ups (underhand grip)/ or 12 BB-Row (keep good form)
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 15 Lateral DB Raises on each arm.
Opposite arm is doing an isometric hold
while the other is working. After all 30 reps
you can rest 90sec. Repeat for 3 Total Sets

Bicep/Tricep Superset:
• Banded Tricep Pull-Downs to Failure
Immediately into;
• 12-15 DB Hammer Curls (Curl both at the
same time)
Rest 60sec. Repeat for 3 Total Sets

Abs:
10 rounds:
• 5 Weighted plate sit-ups
• 5 Leg & Hip Raises (holding plate in front of
you for balance)

Legs:
• 10 Heavy DB Squat (tempo 20x0) into 10 Lateral Barbell or DB Lunges on each side. Do not alternate. Complete side and then the
other. Rest 90sec. after the second leg. Repeat for 4 Total Sets

Chest:
• 20 Incline Single DB Cleavage Cutters. Try
and squeeze that DB together as you push
up. Rest 60sec. Repeat for 4 Total Sets

Back:
• 12-15 DB Straight Arm Row
Rest 90sec. Repeat for 3 Total Sets.

Shoulders:
• 12-15 Wide Grip Barbell Upright Row.
Rest 90sec. Repeat for 3 Total Sets. (1-2
hand spaces outside of shoulder width)

Tricep & Bicep Superset:
• 12-15 BB Skull Crusher into:
Biceps:
• 10-12 Reverse Grip Barbell Curls.
Go as heavy as you can today. We usually go
lighter on these. Rest 60sec. Repeat for 4
Total Sets

Calves:
6 Rounds:
• 20 Standing Calf Raises
30sec. of Rest
* Using a set of DBs held at
your sides. Weight should be as heavy as
possible.
* Alternate between Toes slightly in, toes
slightly out, and toes forward