Warm-up: Bench press 1×12 (light weight). Stretch

Dumbbell Bench Press: 3×8 (heavy weight), 3×6 (5lb less)

Low Cable Crossover: 3×10 (medium weight)

Cable Rear Delt Fly: 3×15 (light weight)

Flat Bench Fly: 3×12 (medium weight)
*Superset with
Standing Dumbbell Around the World: 3×10 (medium weight)

Decline Dumbbell Pullover: 3×12 (medium weight)
Superset with
Standing Kettlebell In and Out From Chest: 3×20 (light weight)

Push-up to Side Plank: 3×8

Plank with Forearms on Exercise Ball: 3×1 minute
Superset with
Weight Sit-ups on Exercise Ball: 3×15 (medium weight)

Run one mile at 6.5mph/3% incline.

*Perform first exercise followed immediately by second exercise without resting in-between


Warm-up: Dumbbell bicep curls 1×10 (light weight), dumbbell skull crushers 1×20 (light weight). Stretch arms.

Dumbbell Skull Crushers: 1×12, 2×10 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curl: 3×8 (heavy weight)

Weighted Dips Off Bench: 3×10 (medium weight)
Superset with
Cross Body Hammer Curls: 3×15 (medium weight)

Dumbbell Overhead Extension: 1×10, 2×8 (heavy weight)
Superset with
Dumbbell Together Curls: 1×10, 2×8 (medium weight)

Wide Grip Dumbbell Curls: 3×12 (light weight)
Superset with
Tricep Push-ups: 3×10

Hanging Leg Raise: 3×10
Superset with
Hanging Side Leg Raise: 3×8

Suitcase Deadlift: 3×8 (heavy weight)
Superset with
Weighted Sit-ups on Exercise Ball: 3×15 (light weight)

Run one mile at 6.5mph+

*Perform the second exercise immediately after the first without resting


Warm-up: Dumbbell Bench Press 1×15 (light weight). Stretch

Dumbbell Bench Press: 3×6 (heavy weight), 3×6 (5lb less), 3×6 (5lb less)

Seated Dumbbell Shoulder Press: 3×6 (heavy weight), 3×6 (5lb less)

Dumbbell Fly: 2×15 (medium weight)
*Superset with
Seated Rear Delt Fly: 2×12 (medium weight)

Dumbbell Pullover: 2×10 (heavy weight)
Superset with
Standing Front Plate Raise: 3×10 (heavy weight)

Circuit 1
Commandos: 3×10
Sit-ups on Bosu with Medicine Ball Shoulder Raise: 3×15 (medium weight)
Russian Twists on Bosu: 3×20 (medium weight)

Run one mile at 6.5mph+. Repeat 1x.


Warm-up: Seated dumbbell curl 1×20 (light weight), dumbbell overhead extension 1×15 (light weight). Stretch

Seated Dumbbell Curl: 3×8 (heavy weight)
*Superset with
Dumbbell Overhead Extension: 3×12 (medium weight)

EZ Bar Skull Crushers: 3×10 (heavy weight)
Superset with
EZ Bar Close Grip Curl: 3×10 (medium weight)

Cable Pushdown **Dropset with V-Handle: 3×10 (heavy weight), 3×10 (10lb less), 3×10 (10lb less)

Circuit 1
Extended Crunches: 3×12
Weighted Russian Twists: 3×10 (light weight)
Side Crunch: 3×15

Run 1 mile at 6.5 mph. Walk 5 minutes at 3mph. Repeat.

**Superset: Perform two exercises in a row without resting in between

**Dropset: Perform set of prescribed reps, drop weight and immediately perform another set


Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight), dumbbell side to front raisen1x20 (light weight). Stretch

Circuit 1
Dumbbell Bench Press: 3×10 (heavy weight)
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Standing Cross Body Toe Touch: 3×15

Circuit 2
Elevated Push-ups Against Bench: 3×12
Bent Over Reverse Fly: 3×10 (medium weight)
Leg Raise on Bench: 3×12

Circuit 3
Incline Fly: 3×10 (heavy weight)
Incline Side Raise on Bench: 3×12 (light weight)
Weighted Standing Side Bend: 3×15 (medium weight)

Incline Dumbbell Bench Press: 3×8 (medium weight)
*Superset with
Incline Front Raise: 3×10 (light weight)

Exercise Ball Roll-in: 3×12
Superset with
Inchworm Plank: 3×10

HIIT on treadmill: Alternate between 3mph for 1 minute and 8mph for 30 seconds for 15 minutes total.

*Drop set: Perform exercise then drop weight and immediately perform more reps



Warm-up: Dumbbell incline bench press 1×20 (light weight), DB side raise 1×10 (light weight), DB front raise 1×10 (light weight). Stretch

Dumbbell Incline Bench Press: 3×10 (heavy weight)

Dumbbell Flat Bench Press: 3×10 (medium weight)

Decline Dumbbell Bench Press: 3×12 (medium light weight)

Circuit 1
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Bent Over Rear Delt Fly: 3×10 (medium weight)
Dumbbell Front to Side Raise: 3×8 (light weight)

Standing Around the World: 3×12 (light weight)
Superset with
Push-ups: 3×12

Dumbbell Sit-up with One Leg Extended: 3×10 (light weight)
Superset with
Dumbbell Sit-up with Side Twist (legs down): 3×10 (light weight)

Bicycle Crunches: 3×15
Superset with
Extended Plank: 3×1 minute


Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

Dumbbell Skull Crushers: 1×10,2×8 (heavy weight)
Superset with
Hammer Curls: 3×6 (heavy weight)

Concentration Curls: 3×8 (heavy weight)
Superset with
Weighted Dips Off Bench: 3×10 (medium weight)

Close Grip Barbell Curl: 3×8 (heavy weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Lying Leg Lifts: 3×15
Superset with
Side Jack Knife: 3×15

Reverse Crunch: 3×15
Superset with
In Plank Position, Knee to Opposite Elbow: 3×15

HIIT on treadmill or 15 minutes: alternate between 3mph for 1 minute and 8+mph for 30 seconds