MONDAY

 

QUAD-SET KILLER: 4 SETS
Incline Dumbbell or Barbell Press Heavy: 12-20 reps

Wide Grip Pull-ups or Wide Grip Pulldowns: 10-20 reps

Flat Chest Flys: 20 reps

Double Arm Rows: 20 reps

AB QUAD-SET: 4 SETS
Ab Wheels: 20 reps

Knee Ups: 20 reps

Weighted Crunches: 30 reps

Stick Twist: 30 reps

CONDITIONING
16 Minutes Sprint Work

Treadmill Run 1 minute as fast as possible

Walk 1 minute as fast as possible

TUESDAY

 

1 SET WARMUP
V-Bar Cable Curls: 25 reps

Cable Rope Pushdowns: 25 reps

THE THICKNESS — 5 SET SUPERSET
Barbell Curls (Cheat a little if needed): 6 reps

Close-Grip Skull Crushers: 6 reps

THE PUMP — 5 SET SUPERSET
3-Way Preacher Curls: 8/8/8 reps (Wide-Medium-Close Grips)
(Flip the Preacher Bench around)

3-Way Pushdowns (close/medium/wide grips): 12/12/12 reps

THE POLISH — 5 SET SUPERSET
Any Bicep Machine or Concentration Curls: 30 reps

Band Pushdowns: 30 reps

CONDITIONING
15 Minutes – Walking Lunges Straight

OR

Walk 15% Incline fast as possible

OR

Stairmaster 15 minutes

WEDNESDAY

 

1 TIME THROUGH
2 minutes Jump Rope

1 minute Bodyweight Squats

2 minutes Jump Rope

1 minute Bodyweight Squat

2 minutes Jump Rope

1 minute Bodyweight Squats

4 SETS
Leg Extensions: 20

Step up Step Back Lunges: 20 reps

Leg Curls: 20 reps

Step up Step Back Lunges: 20 reps

CONDITIONING
Stairmaster: 15 minutes

THURSDAY

 

5 SETS
Regular Push-ups: 10 reps

Narrow Push-ups: 10 reps

Incline DB Fly: 10 reps w/ 4 count at bottom

Rope Pushdowns: 10 reps heavy

 

THE BLOWOUT: 5 SETS
Alternating DB Curls: 10 reps each arm

Alternating DB Reverse Curls: 10 reps each arm

Close-Grip Bench Press: 20 reps

Incline DB Skullcrushers: 20 reps

ROWING OR BIKING INTERVALS

20 seconds hard, 10 seconds easy X 16 rounds

FRIDAY

 

FIRE IT UP: 5 SETS
DB Arrows: 15 reps

DB Lateral Raises: 15 reps

DB T’s: 15 reps

DB Front Raises: 15 reps

 

FINISHER: 4-5 SETS
Rope Face Pulls: 20 reps

DB Arnold Press: 20 reps

Band Pull Aparts: 20 reps

  

CONDITIONING

1:00 For Max Reps of Each

Eye-level Kettlebell Swings for Max Reps

Dumbbell or Barbell Push Press

Weighted Box Step-ups

Seated Rows

Rest 1:00, then repeat 2-3 times