| WORKOUT 1 – LEGS 1 |
| EXERCISE |
REPS |
SETS |
REST |
| DEADLIFT |
8-10 |
4 |
60 |
| 1A: ADDUCTOR |
10-12 |
3 |
0 |
| 1B: ABDUCTOR |
10-12 |
3 |
45 |
| STATIC REVERSE LUNGE – WEIGHTED |
10-12 |
4 |
60 |
| CABLE SQUATS |
12-15 |
4 |
45 |
| CAPTAINS CHAIR LEG/KNEE RAISES |
20 |
4 |
45 |
| WEIGHTED SISSY SQUATS |
10-12 |
5 |
60 |
| WORKOUT 2 – CHEST/TRIS/SHOULDERS |
| EXERCISE |
REPS |
SETS |
REST |
| 1A: DB CHEST PRESS |
10-12 |
3 |
0 |
| 1B: FLATBENCH DB FLYS |
10-12 |
3 |
60 |
| 2A: MACHINE CHEST PRESS 1 or 2 |
10-12 |
3 |
0 |
| 2B:STANDING DB SHOULDER PRESS |
10-12 |
3 |
45 |
| 3A: TRICEP PUSHDOWN |
10-12 |
3 |
0 |
| 3B: TRICEP PULLDOWN |
10-12 |
3 |
45 |
| 4A: LATERAL RAISES |
12-15 |
3 |
0 |
| 4B: UPRIGHT ROW |
12-15 |
3 |
0 |
| 4C: BICYCLE CRUNCH |
30-50 |
3 |
45 |
| WORKOUT 3 – LEGS 2 |
| EXERCISE |
REPS |
SETS |
|
| BB SUMO SQUATS |
8-10 |
4 |
60 |
| GLUTE THRUST 1 or 2 |
15-20 |
4 |
60 |
| HACK SQUAT |
12-15 |
3 |
60 |
| LEG EXTENSION – toes in/middle/out |
10/10/10 |
4 |
60 |
| CALVES 1 or 2 or 3 or 4 |
20-30 |
3 |
45 |
| 1A: LEG CURLS 1 or 2 |
15-20 |
3 |
0 |
| 1B: AIR or FROG SQUATS |
15-20 |
3 |
60 |
| WORKOUT 4 – BACK/BIS/SHOULDERS |
| EXERCISE |
REPS |
SETS |
REST |
| NEGATIVE ASSISTED PULLUPS |
10-12 |
3 |
60 |
| LAT PULLDOWN 1 or 2 |
10-12 |
4 |
60 |
| SEATED ROW – (Green Machine) single, single then double |
10/10/10 |
3 |
60 |
| CABLE CURL DROPSET |
12/F/F |
3 |
60 |
| DB SHOULDER PRESS DROPSET |
12/F/F |
3 |
60 |
| HAMMER CURL |
10-12 |
3 |
45 |
| WORKOUT 5 – 1000’S NFA DAY |
| DB THRUSTER |
100 |
1 |
|
| MACHINE CHEST 1 or 2 |
100 |
1 |
|
| LAT PULLDOWN 1 or 2 |
100 |
1 |
|
| CABLE CRUNCH |
100 |
1 |
|
| LEG PRESS 1 or 2 |
100 |
1 |
|
| PUSHUPS |
100 |
1 |
|
| FACEPULLS |
100 |
1 |
|
| AB WHEEL |
100 |
1 |
|
| TRICEP PUSHDOWN |
100 |
1 |
|
| BICEP CURL |
100 |
1 |
|
