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
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
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
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
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