DROPSET EXPLANATION – WO 4, LEG EXTENSION
- Select the weight you can do roughly 12 reps with.
- Complete those 12 reps then immediately lower the weight and do the maximum reps that you can
- Immediately lower the weight once more and again do the maximum reps that you can on this lower weight.
- There is NO REST between each of these.
- Once they are completed it is considered ONE set.
- Rest then repeat for as many sets as prescribed.
| WORKOUT 1 – UPPER 1 | |||
| EXERCISE | REPS | SETS | REST |
| DB BENCH PRESS | 8-10 | 4 | 60 |
| PEC DECK FLY | 12-15 | 3 | 60 |
| INCLINE PRESS PLATE MACHINE | 8-10 | 4 | 45 |
| MACHINE SHOULDER PRESS PLATE | 10-12 | 4 | 45 |
| SINGLE DB LATERAL RAISE – single | 10-12 | 3 | 45 |
| 1A: SKULLCRUSHER | 10-12 | 4 | 0 |
| 1B: CLOSE GRIP BB PRESS | 10-12 | 4 | 45 |
| DIPS | MAX | 3 | 45 |
| WORKOUT 2 – LEGS 1 | |||
| EXERCISE | REPS | SETS | REST |
| BACK EXTENSION | 12-15 | 3 | 45 |
| DEADLIFT | 8-10 | 4 | 60 |
| LEG CURL V1 or V2 | 12-15 | 4 | 60 |
| REVERSE LUNGE – FRONT FOOT ELEVATED | 10-12 | 3 | 45 |
| GLUTE THRUST V1 or V2 | 20-25 | 4 | 60 |
| CAPTAINS CHAIR LEG RAISES | 20-30 | 3 | 45 |
| CABLE CRUNCH | 20 | 3 | 45 |
| WORKOUT 3 – UPPER 2 – PULL | |||
| EXERCISE | REPS | SETS | REST |
| WIDE GRIP PULLUP | 8-10 | 4 | 60 |
| CLOSE GRIP PULLDOWN – take a narrower grip than is shown in video | 8-10 | 4 | 60 |
| SEATED ROW PLATE MACHINE | 10-12 | 3 | 60 |
| DB ROW – SINGLES | 10-12 | 3 | 60 |
| CABLE REAR DELT CROSSOVER | 12-15 | 3 | 60 |
| BB 21’S | 7-7-7 | 3 | 60 |
| PREACHER CURL | 10-12 | 4 | 45 |
| CABLE ROPE HAMMER CURL | 10-12 | 4 | 45 |
| WORKOUT 4- LEGS 2 | |||
| EXERCISE | REPS | SETS | REST |
| SQUATS | 8-10 | 4 | 60 |
| WEIGHTED STEPUPS | 12-10 | 3 | 45 |
| LEG EXTENSION DROPSET x 3 – 12-MAX-MAX | 3 | 60 | |
| CALVES V1 or V2 or V3 or V4 | 12-15 | 4 | 45 |
| WEIGHTED SISSY SQUATS | 10-12 | 4 | 60 |
| AB WHEEL | 15-20 | 3 | 45 |
| UP AND OVER LEGS – CORE -each side | 10-15 | 3 | 45 |
| WORKOUT 5 FULL BODY | |||
| EXERCISE | REPS | SETS | REST |
| 1A: BARBELL BENCH PRESS | 12-15 | 4 | 0 |
| 1B: PUSHUPS | 30secs | 4 | 60 |
| 2A: SQUATS | 12-15 | 4 | 0 |
| 2B: PULSE SQUATS | 30secs | 4 | 60 |
| 3A: DEADLIFTS | 12-15 | 4 | 0 |
| 3B: GLUTE THRUST V1 or V2 | 20-30 | 4 | 60 |
| SQUAT THRUST | 1mn | 4 | 60 |