| WORKOUT 1 – LEGS 1 |
|
| EXERCISE |
REPS |
SETS |
REST |
| BARBELL SQUATS – 12/12/10/10/8/8 |
⬅ |
6 |
60 |
| GLUTE THRUST 1 or 2 – 12/12/10/10/8/8 |
⬅ |
6 |
60 |
| LEG PRESS 1 or 2 – 12/12/10/10/8/8 |
⬅ |
6 |
60 |
| DEADLIFT – 12/12/10/10/8/8 |
⬅ |
6 |
60 |
| WORKOUT 2 – SHOULD/BIS/TRIS |
|
| EXERCISE |
REPS |
SETS |
REST |
| DB SHOULDER PRESS – DROPSET x 3 |
MAX |
3 |
60 |
| 1A: REAR PEK DEK |
12 |
3 |
0 |
| 1B: LATERAL RAISE |
12 |
3 |
0 |
| 1C: FRONT RAISE |
12 |
3 |
60 |
| STRAIGHT BAR CABLE BICEP |
12-15 |
3 |
45 |
| BB 21’S |
7/7/7 |
3 |
60 |
| TRICEP DIPS 1 or 2 |
MAX |
3 |
45 |
| OH TRICEP CABLE EXTENSION |
12-15 |
3 |
45 |
| WORKOUT 3 – LEGS 2 |
|
| EXERCISE |
REPS |
SETS |
REST |
| LEG EXTENSION – 10/12/15/20/25 |
⬅ |
5 |
60 |
| LEG CURLS – 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 4 – CHACK DAY |
|
| EXERCISE |
REPS |
SETS |
REST |
| BB BENCH PRESS |
10-15 |
4 |
60 |
| INCLINE DB PRESS |
10-12 |
4 |
60 |
| BENTOVER DB ROW – SINGLES |
10-12 |
3 |
60 |
| NARROW GRIP PULLDOWN |
10-12 |
3 |
60 |
| DB PULLOVER |
10-12 |
3 |
60 |
| REVERSE CRUNCHES |
20 |
3 |
0 |
| TOE REACHES |
20 |
3 |
45 |
| WORKOUT 5 – TERMINATOR – RISE OF THE MACHINES |
|
| EXERCISE |
REPS |
SETS |
REST |
| CHEST PRESS MACHINE |
100 |
1 |
60 |
| LAT PULL DOWN CABLE |
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 |
