Chest&Shoulders

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

Legs & Glutes

Warm-up: Stair master for 10 minutes at slow pace. Stretch

Seated Leg Press: 3×12 (heavy weight)

Barbell Split Squats: 3×15 (medium weight)
*Superset with
Barbell Squats: 3×10 (same weight as split squats)

Glute Cable Kickback: 3×15 (medium weight)
Superset with
Cable Side Kickout: 3×15 (5lb less the kickback)

Standing Calf Raise (machine or with dumbbells/barbell): 3×15 (heavy weight)

Seated Calf Raise: 3×12 (heavy weight)

Stair master for 10 minutes at level 9+

I recommend stretching and foam rolling for 10-15 minutes after workout.

*Perform the second exercise after the first without resting

Arms/Abs/Cardio

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

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 2×6, 3×5 (heavy weight), 2×6 (10lb less), 2×8 (10lb less)

Bent Over Barbell Row with Underhand Grip: 3×8 (medium weight)

Barbell Rack Pull: 3×15 (light weight)

Bent Over Barbell Row with Overhand Grip: 3×10 (light weight)

Kneeling One Arm Pull Down: 3×10 (heavy weight)

Row Machine for 15 minutes alternating between 1 minute fast and 1 minute slow.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

Chest/Shoulders/Abs

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.

Legs&Glutes

Warm-up: Holding TRX straps, squats/squat with side kick/reverse lunge into leg up in front/squat jump: 3×10 each exercise. Stretch

Seated Leg Press: 2×10 (heavy weight), 2×15 (medium weight)

Donkey Kick Machine *Drop Set: 3×6 (heavy weight), 3×6 (medium weight), 3×6 (light weight)

Cable Squats: 3×12 (medium weight)
**Superset with
Cable Pull Through: 3×12 (medium weight)

Seated Calf Raise Machine: 3×10 (heavy weight), 2×12 (medium weight)

Stair master for 10 minutes at level 7 (or moderate pace).

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

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

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

 

 

Arms/Abs/Cardio

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