REPS EXPLAINED
- The numbers after the exercise are the reps for each set.
- eg: 12/12/10/10/8/8
- 12 means selecting a weight you can do for a hard 12 reps for that particular set.
- 10 means the same so you have to increase the weight
- Same applies for the 8 reps
- Where the reps increase eg: 10/12/15/20/25 then weight will decrease so you can meet the target
| WORKOUT 1 – BACK/SHOULD/BIS | |||
| EXERCISE | REPS | SETS | REST |
| WIDE GRIP LAT PULLDOWN – 15/12/10/8 | ⬅ | 4 | 60 |
| NARROW GRIP ASSISTED PULLUP | MAX | 3 | 60 |
| BENT OVER BB ROW – 15/12/10/8 | ⬅ | 4 | 60 |
| UPRIGHT ROW BB | 12-15 | 3 | 60 |
| DB SHOULDER PRESS – 15/12/10/8 | ⬅ | 4 | 45 |
| CABLE HIGH CURLS | 12-15 | 3 | 45 |
| SIDE PLANKS | MAX | 4 | 45 |
| WORKOUT 2 – LEGS 1 | |||
| EXERCISE | REPS | SETS | REST |
| BARBELL SQUATS – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| GLUTE THRUST – V1 or V2 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| LEG PRESS V1 or V2 – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| DEADLIFT – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| WORKOUT 3 – CHEST/TRIS | |||
| EXERCISE | REPS | SETS | REST |
| INCLINE DB CHEST PRESS – 12/10/8/8 | ⬅ | 4 | 60 |
| CHEST PRESS – GREEN MACHINE – 12/10/8/8 | ⬅ | 4 | 60 |
| INCLINE DB FLYS | 10-12 | 4 | 60 |
| DB PULLOVER | 10-12 | 3 | 60 |
| ASSISTED DIPS (or unassisted if possible) | 12-15 | 3 | 45 |
| DB TRICEP KICKBACKS | 12-15 | 3 | 45 |
| CAPTAINS CHAIR LEG/KNEE RAISES | MAX | 3 | 45 |
| WORKOUT 4- LEGS 2 | |||
| EXERCISE | REPS | SETS | REST |
| LEG EXTENSION – 10/12/15/20/25 | ⬅ | 5 | 60 |
| LEG CURLS V1 or V2 – 10/12/15/20/25 | ⬅ | 5 | 60 |
| GOBLET SQUAT – 10/12/15/20/25 | ⬅ | 5 | 60 |
| WEIGHTED STATIC LUNGE – 15/20/25 | ⬅ | 3 | 45 |
| SISSY SQUATS | MAX | 3 | 45 |
| WORKOUT 5 – TERMINATOR – RISE OF THE MACHINES | |||
| EXERCISE | REPS | SETS | REST |
| CHEST PRESS | 100 | 1 | 60 |
| LAT PULL DOWN | 100 | 1 | 60 |
| LEG PRESS | 100 | 1 | 60 |
| SEATED SHOULDER PRESS MACHINE | 100 | 1 | 60 |
| SEATED ROW | 100 | 1 | 60 |
| LYING LEG CURLS | 100 | 1 | 60 |
| BICEP CURL MACHINE | 100 | 1 | 60 |
| TRICEP CURL MACHINE | 100 | 1 | 60 |
| CRUNCHES | 100 | 1 | 60 |
| STANDING OR SEATED CALVES | 100 | 1 | 60 |