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DTP German Volume Training Style
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DTP German Volume Training Style
EXERCISE Set #1 Seated Side Laterals: XX 1 dropset of 50 reps 1 dropset of 40 reps 1 dropset of 30 reps 1 dropset of 20 reps 1 dropset of 10 reps rest for 45 sec XX 1 dropset of 10 reps 1 dropset of 20 reps 1 dropset of 30 reps 1 dropset of 40 reps 1 dropset of 50 reps
EXERCISE Set #1 Superset:Flat Dumbbell Bench Press and Bent Over Dumbbell Row XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 45 sec rest XX 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps
EXERCISE Set #1 Feet high and narrow: XX 1 set of 50 reps, increase weight 1 set of 40 reps, increase weight 1 set of 30 reps, increase weight 1 set of 20 reps, increase weight
1 set of 10 reps Feet low and wide: XX 1 set of 10 reps, stay at previous weight 1 set of 20 reps, same weight 1 set of 30 reps, decrease weight 1 set of 40 reps, decrease weight 1 set of 50 reps
EXERCISE Set #1 1 set of 50 reps 1 set of 40 reps, increase starting weight by 5 lbs 1 set of 30 reps, increase by 5 lbs 1 set of 20 reps, increase by 5 lbs 1 set of 10 reps, increase by 5 lbs 1 set of 10 reps, decrease by 5 lbs 1 set of 20 reps, decrease by 5 lbs 1 set of 30 reps, decrease by 5 lbs 1 set of 40 reps, decrease by 5 lbs 1 set of 50 reps, decrease by 5 lbs ending back at starting weight
EXERCISE Set #1 1 set of 50 reps 1 set of 40 reps, increase starting weight by 5 lbs 1 set of 30 reps, increase by 5 lbs 1 set of 20 reps, increase by 5 lbs 1 set of 10 reps, increase by 5 lbs 1 set of 10 reps, decrease by 5 lbs 1 set of 20 reps, decrease by 5 lbs 1 set of 30 reps, decrease by 5 lbs 1 set of 40 reps, decrease by 5 lbs 1 set of 50 reps, decrease by 5 lbs ending back at starting weight
Kris Gethin's 12 Week Hardcore Workout
Week 1
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Set #8
Cardio: 20 min XX XX XX XX XX XX XX Leg Press: 4-5 warm-up sets of 10-12 reps, 3 sets to failure in 12-20 reps
Hamstring Curl: 2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps
XX XX XX
Lying Hamstring Curl: 2 warm-up sets of 15 reps, XX XX XX XX XX XX
3 sets to failure in 12-15 reps XX XX XX XX XX Leg Extensions: 2 warm-up sets of 15-20 reps, XX XX XX XX XX XX
2 sets to failure in 15-20 reps XX XX XX XX XX XX Hack Squat: 2 warm-up sets of 15-20 reps, 3 sets to failure in 20-30 reps
XX XX XX
Cardio: 20 min XX XX XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX XX Flat Dumbbell Press: XX XX XX 3 warm-up sets of 6-10 reps 3 sets to failure in 6-10 reps 2 sets to failure in 6-10 reps XX Incline Flyes: XX XX XX 2 sets to failure in 8-15 reps XX Straight Arm Pullover: XX XX XX 2 sets to failure in 10-12 reps XX Rope Extension: XX XX XX 3 sets to failure in 10-12 reps Lying Cable Extensions: XX XX XX 3 sets to failure in 10-12 reps Overhead Dumbbell Extension: XX XX XX 3 sets to failure in 10-12 reps Cardio: 20 minutes XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 20 minutes XX XX XX XX XX XX XX Reverse Grip Pulldown: XX XX XX XX XX XX XX 1 warm up set of 8-10 reps XX XX XX XX XX XX 3 sets of 8-10 reps XX XX XX XX Bent Over Barbell Rows: XX XX XX XX XX XX XX 1 warm up set of 8-10 reps XX XX XX XX XX XX 3 sets of 10-12 reps XX XX XX XX Hyperextension: XX XX XX XX XX XX XX 1 warm up set of 10-12 reps XX XX XX XX XX XX 2 sets of 10-12 reps XX XX XX XX XX Straight Arm Pulldown: XX XX XX XX XX XX XX 7 sets of 10-15 reps Concentration Curls: XX XX XX XX XX XX XX 2 warm-up sets of 12-15 reps, per arm XX XX XX XX XX
3 sets of 12-15 reps, per arm XX XX XX XX Alternating Dumbbell Curl: XX XX XX XX XX XX XX 3 sets of 12-15 reps, per arm XX XX XX XX Cable Curls: XX XX XX XX XX XX XX 3 sets of 15-20 reps XX XX XX XX Cardio: 20 minutes XX XX XX XX XX XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 20 minutes XX XX XX XX XX XX XX Military Press: XX XX XX XX XX XX XX 2 warm up sets of 6-8 reps XX XX XX XX XX 3 sets of 6-8 reps XX XX XX XX Side Raises: XX XX XX XX XX XX XX 1 warm up set of 12-15 reps XX XX XX XX XX XX 3 sets of 12-15 reps XX XX XX XX Upright Rows 21s: XX XX XX XX XX XX XX 3 sets of 7,7,7 reps XX XX XX XX Rear Delt Raises: XX XX XX XX XX XX XX 7 sets of 12-15 reps Superset: XX XX XX XX XX XX XX Weighted Situps: XX XX XX XX XX XX XX
3 sets of 15-20 reps XX XX XX XX Seated Calf Raises: XX XX XX XX XX XX XX 3 sets of 20 reps XX XX XX XX Standing Calf Raises: XX XX XX XX XX XX XX 3 sets of 18-20 reps, 1 foot at a time XX XX XX XX
20 min Cardio: Walking XX XX XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX Superset: XX XX XX Leg Extensions: 2 sets of 30 reps XX Hamstring Curls: 2 sets of 20 reps XX Superset: XX XX XX Walking Lunges 3 sets of 40 steps Standing Hamstring Curls 3 sets of 15-20 reps Leg Press: 3 sets of 50 reps Superset: Repeat Exercises 1 XX XX XX Leg Extensions: 1 sets of 30 reps XX XX Hamstring Curls: 1 sets of 20 reps XX XX Cardio: 20 minutes XX XX
Week 2
EXERCISE Set #1 Set #2 Cardio: 20 minutes XX XX Flat Dumbbell Press: XX XX 2 warm-up sets of 8-10 reps 2 sets to failure in 6-8 reps Flat Bench Flyes: XX XX 1 warm-up set of 8-10 reps XX 3 sets to failure in 8-10 reps 1 drop set to failure XX Incline Cable Flyes: XX XX 1 warm-up set of 8-10 reps XX 2 sets to failure in 8-10 reps 1 drop set to failure XX
Cable Crossovers: XX XX 1 warm-up set of 8-10 reps XX 2 sets to failure in 8-10 reps 1 drop set to failure XX Tricep Cable Pushdowns: XX XX 1 warm-up set of 8-10 reps XX 2 sets to failure in 16-18 reps 1 drop set to failure XX Reverse Cable Pushdowns: XX XX 1 warm-up set of 8-10 reps XX 2 sets to failure in 16-18 reps 1 drop set to failure XX Giant Set: XX XX Head Smackers: XX XX 3 sets of 7 reps Skull Crushers: XX XX 3 sets of 7 reps Rockers: XX XX 3 sets of 7 reps Cardio: 20 minutes XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 20 minutes XX XX XX XX XX XX XX Seated Smith Machine Military Press: XX XX XX XX XX XX XX
2 warm-up sets of 8-10 reps XX XX XX XX XX 3 sets to failure in 6-8 reps XX XX XX XX One Arm Shoulder Press Machine: XX XX XX XX XX XX XX
1 warm-up sets of 8-10 reps XX XX XX XX XX XX 2 sets to failure in 8-10 reps XX XX XX XX XX 1 drop set to failure XX XX XX XX XX XX Superset: XX XX XX XX XX XX XX Side Raises: XX XX XX XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX XX XX XX 3 sets to failure 12-16 reps XX XX XX XX Side Raises Behind The Back: XX XX XX XX XX XX XX
3 sets to failure 12-15 reps XX XX XX XX Dumbbell Shrugs: XX XX XX XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX XX XX XX 3 sets to failure in 12-20 reps XX XX XX XX Rear Raises: XX XX XX XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX XX XX XX 7 sets of 12-16 reps Cardio: 20 minutes XX XX XX XX XX XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Cardio: 20 minutes XX XX XX XX XX Standing Calf Raises: XX XX XX XX XX XX 2 warm-up sets of 8-10 reps , 4 sets to failure in 12-15 reps
Donkey Calf Raises: XX XX XX XX XX XX 4 sets to failure in 18-20 reps XX XX Hanging Leg Raises: XX XX XX XX XX XX 3 sets to failure in 20 reps XX XX XX Cardio: 20 minutes XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX XX Reverse Grip Pulldown: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 8-10 reps Wide Grip Lat Pulldown: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 8-12 reps One Arm Dumbbell Row: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 8-12 reps Romanian Deadlift: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 16 reps Hammer Dumbbell Curl: XX XX XX 1 warm-up set of 8-10 reps XX XX
3 sets to failure in 18-20 reps Preacher Machine Curl: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 14-16 reps E-Z Bar Curls: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 8-10 reps Cardio: 20 minutes XX XX XX
EXERCISE Set #1 Set #2 Set #3 Set #4 Cardio: 20 minutes XX XX XX Superset: XX XX XX XX Leg Extensions: XX XX XX XX 3 sets to failure in 20 full and partial reps XX Seated Leg Curl: XX XX XX XX 3 sets to failure in 12-15 reps XX Superset: XX XX XX XX Hack Squat: XX XX XX XX 4 sets to failure in 50 reps Standing Leg Curl: XX XX XX XX 4 sets to failure in 18-20 reps Cardio: 20 minutes XX XX XX Week 3
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX XX Twists: 150 reps per side XX XX Flat Dumbbell Press: XX XX XX 2 warm-up sets of 8-10 reps XX 2 sets to failure in 6-8 reps XX Straight Arm Pullovers: XX XX XX 1 warm-up set of 8-10 reps XX XX 2 sets to failure 10-12 reps XX Incline Flyes: XX XX XX 2 sets to failure 10-12 reps 1 drop set to failure XX XX Overhead Tricep Extensions: XX XX XX
1 sets to failure 12-15 reps XX XX 2 drop sets to failure XX Dips: XX XX XX 3 sets to failure 12-15 reps Superset: XX XX XX Lying Dumbbell Extensions: XX XX XX 3 sets to failure 10-12 reps Narrow Pushups: XX XX XX 3 sets to failure Bench Dips: XX XX XX 3 sets to failure 12-15 reps Cardio: 20 minutes XX XX XX Twists: 150 reps per side XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX XX Twists: 1 set of 150 reps XX XX Reverse Grip Pulldown: XX XX XX 1 warm-up set of 10-12 reps XX XX 3 sets to failure in 10-12 reps Lat Pulldown: XX XX XX 3 sets to failure in 12-15 reps Dumbbell Row: XX XX XX 3 sets to failure in 15-17 reps Close Grip Pullups With Legs Elevated: XX XX XX 3 sets to failure in 10-12 reps Alternating Dumbbell Curls: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 12-14 reps Preacher Dumbbell Curls: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets to failure in 12-14 reps Spider curls XX XX XX 3 sets to failure in 15-20 reps Cardio: 20 minutes XX XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 20 minutes XX XX XX XX XX XX Twists: XX XX XX XX XX XX XX 1 set of 150 reps XX XX XX XX XX XX Superset: XX XX XX XX XX XX XX Dumbbell Side Raises: XX XX XX XX XX XX XX 3 sets to failure in 15-17 reps XX XX XX XX
Front Dumbbell Raises: XX XX XX XX XX XX XX 3 sets to failure in 15-17 reps XX XX XX XX
Machine Shoulder Press: XX XX XX XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX XX XX XX 3 sets to failure in 15-17 reps XX XX XX XX
Rear Delt Raises: XX XX XX XX XX XX XX 7 sets to failure in 12-15 reps
Standing Calf Raises: XX XX XX XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX XX XX XX 5 sets to failure in 20 reps XX XX Sit-Ups: XX XX XX XX XX XX XX 3 sets to failure XX XX XX XX Cardio: 20 minutes XX XX XX XX XX XX Twists: XX XX XX XX XX XX XX 1 set of 150 reps XX XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX Twists: XX XX XX 1 set of 150 reps XX XX Leg Extensions: XX XX XX 2 warm-up sets of 8-10 reps XX 1 drop set of 100 total reps XX XX Leg Press: XX XX XX 2 warm-up sets of 8-10 reps XX 3 rest-pause sets of 30 reps
Standing Hamstring Curls: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets of 20 reps Hack Squats: XX XX XX 2 warm-up sets of 8-10 reps XX 3 rest-pause sets of 30 reps Cardio: 20 minutes XX XX Twists: XX XX XX 1 set of 150 reps XX XXWeek 4
EXERCISE Set #1 Set #2 Set #3 Set #4 Cardio: 20 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX Reverse Grip Hammer Pulldowns: XX XX XX XX 2 warm up sets of 8-10 reps XX XX 3 sets of 10-12 reps XX Bent Over Barbell Rows: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 3 sets of 10-12 reps XX Single-Arm Rows: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 2 sets of 10-12 reps XX XX Reverse Grip Pulldowns: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 3 sets of 10-12 reps XX Preacher Curls: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 4 triple drop sets of 12, 12, 12, reps EZ Bar Curls: XX XX XX XX 4 triple drop sets of 12, 12, 12, reps Cardio: 20 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX XX Twists: 1 set of 150 reps XX XX
Side Lateral Raise: XX XX XX 2 warm-up sets of 8-10 reps XX 3 triple drop sets of 10, 10, 10 reps Shoulder Press: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 triple drop sets of 10, 10, 10 reps Rear Delt Raise: XX XX XX 1 set of 12 reps 20 partial reps XX XX Cardio: 20 minutes XX XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX XX Twists: 1 set of 150 reps XX XX Pec Deck: XX XX XX 2 warm-up sets of 8-10 reps XX 3 triple drop sets of 12, 12, 12 reps Machine Press: XX XX XX 3 triple drop sets of 12, 12, 12 reps Incline Dumbbell Flyes: XX XX XX 3 triple drop sets of 12, 12, 12 reps Cardio: 20 minutes XX XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 20 minutes XX XX Twists: 1 set of 150 reps XX XX Superset: XX XX XX Leg Press: XX XX XX 3 sets of 85 reps: 20 reps with feet at bottom of plate XX XX XX 20 reps after moving feet 1 inch up XX XX XX 20 reps after moving feet 1 inch up XX XX XX 25 reps after moving feet to top of plate XX XX XX Squats: XX XX XX 3 sets of 20 reps
Leg Extensions: XX XX XX 3 triple drop sets of 12-15 reps 1 burnout set with partial reps XX XX Cardio: 20 minutes XX XX Twists: 1 set of 150 reps XX XXWeek 5
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 20 minutes XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX V-Handle Cable Extensions: XX XX XX XX XX XX XX 1 warm up set XX XX XX XX XX XX 3 triple drop sets of 15, 15, 15 reps XX XX XX XX
Close Grip Bench Press: XX XX XX XX XX XX XX 2 warm up sets XX XX XX XX XX 3 triple drop sets of 12, 12, 12 reps XX XX XX XX
Overhead Rope Extensions: XX XX XX XX XX XX XX 2 warm up sets XX XX XX XX XX 3 triple drop sets of 10, 10, 10 reps XX XX XX XX
Standing Calf Raises: XX XX XX XX XX XX XX 7 sets of 20 reps Weighted Sit-Ups: XX XX XX XX XX XX XX 1 warm up set XX XX XX XX XX XX 3 sets of 10-12 reps XX XX XX XX Hanging Leg Raises: XX XX XX XX XX XX XX 2 sets of 15-17 reps XX XX XX XX XX Cardio: 20 minutes XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 20 minutes XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX Smith Machine Shoulder Press: XX XX XX XX XX XX XX 2 warm up sets XX XX XX XX XX
3 sets of 10 reps XX XX XX XX Smith Machine Shoulder Press Behind The Neck: XX XX XX XX XX XX XX
1 set of 8 reps XX XX XX XX XX XX 1 drop set of 8, 10 reps XX XX XX XX XX XX Machine Side Lateral Raises: XX XX XX XX XX XX XX 4 drop sets of 10, 10 reps XX XX XX Smith Machine Shrugs: XX XX XX XX XX XX XX 1 warm up set XX XX XX XX XX XX 3 sets of 18-20 reps XX XX XX XX Machine Rear Raises: XX XX XX XX XX XX XX 7 sets of 15 reps and partial reps until failure
Cardio: 25 minutes XX XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX Flat Dumbbell Press: XX XX XX 2 warm up sets XX 3 sets of 6-8 reps Incline Dumbbell Press: XX XX XX 2 warm up sets XX 2 sets of 6-8 reps XX 1 triple drop set of 10, 10, 10 reps XX XX Peck Deck Flyes: XX XX XX 2 warm up sets XX 3 drop sets of 8, 8 reps Tricep Pushdown Rope: XX XX XX 2 warm up sets XX 3 drop sets of 10-12 reps Overhead Tricep Extensions: XX XX XX 2 warm up sets XX 3 drop sets of 10-12 reps Smith Machine Close Grip Bench Press: XX XX XX 2 warm up sets XX
2 sets of 12 reps XX 1 set of 12 reps and partial reps until failure XX XX Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Set #4 Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX Single Leg Hamstring Curls: XX XX XX XX 2 warm-up sets of 8-10 reps XX XX 4 drop sets of 10-12 reps Stiff-Legged Deadlift: XX XX XX XX 2 warm-up sets of 8-10 reps XX XX 2 sets of 16-18 reps XX XX Leg Press: XX XX XX XX 2 warm-up sets of 8-10 reps XX XX 2 sets of 20 reps to failure XX XX Leg Extensions: XX XX XX XX 2 warm-up sets of 8-10 reps XX XX 3 triple drop sets of 16-20 reps XX Superset: XX XX XX XX Seated Hamstring Curls: XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX 3 drop sets of 16, 16 reps XX Standing Calf Press: XX XX XX XX 1 warm-up set of 8-10 reps XX XX XX 3 drop sets of 20 reps XX Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Giant Set: XX XX XX Chins: XX XX XX 3 sets of 16-20 reps
Behind The Neck Pulldowns: XX XX XX 3 sets of 6-10 reps Cable Rows: XX XX XX 3 drop sets of 8-10 reps Superset: XX XX XX Bent Over Row: XX XX XX 3 sets of 12 reps Hyperextensions: XX XX XX 3 drop sets of 12, 12 reps Superset: XX XX XX Alternating Dumbbell Curls: XX XX XX 1 set of 20 reps XX XX 2 sets of 8 reps XX Crossover Curls: XX XX XX 3 drop sets of 8, 8 reps Lying Bicep Curls: XX XX XX 3 drop sets of 20, 20 reps Weighted Sit-Ups: XX XX XX 3 sets of 10-15 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XXWeek 6
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Superset: XX XX XX Side Raises: XX XX XX 2 warm-up sets of 8-10 reps XX 3 triple drop sets of 10-12 reps Front Plate Raises: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets of 10-12 reps Superset: XX XX XX Military Press: XX XX XX 2 warm-up sets of 8-10 reps XX 3 triple drop sets of 8-10 reps Rear Raises: XX XX XX
2 warm-up sets of 8-10 reps XX 3 sets of 10-12 reps Dumbbell Shrugs: XX XX XX 3 sets of 18-20 reps Superset: XX XX XX Seated Calf Raises: XX XX XX 2 triple drop sets of 10-12 reps XX Standing Calf Raises: XX XX XX 2 set to failure XX Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Cardio: 25 minutes XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX Dumbbell Press: XX XX XX XX XX 5 warm-up sets of 8-10 reps 2 sets of 6-8 reps XX XX XX Decline Bench Press: XX XX XX XX XX 2 warm-up sets of 8-10 reps XX XX XX 1 triple drop set of 6-8 reps XX XX XX XX Incline Dumbbell Flyes: XX XX XX XX XX 1 warm-up sets of 8-10 reps , 1 double dropset of 10 reps XX XX XX
1 drop set of 8-10 reps XX XX XX XX Cable Crossovers: XX XX XX XX XX 2 sets of 10-12 reps XX XX XX 1 drop set of 10-12 reps XX XX XX XX Superset: XX XX XX XX XX Lying Tricep Extensions: XX XX XX XX XX 3 sets of 10-12 reps XX XX Lying Pullovers: XX XX XX XX XX 3 sets of 8-10 reps XX XX Overhead Dumbbell Extension: XX XX XX XX XX 2 warm-up sets of 8-10 reps XX XX XX 3 sets of 10-12 reps XX XX
Bench Dips: XX XX XX XX XX 3 drop sets of 10-12 reps partial reps until failure XX XX
Incline Reverse Crunch: XX XX XX XX XX 3 sets of 12-15 reps XX XX Cardio: 25 minutes XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX Superset: XX XX XX Leg Press: XX XX XX 3 sets of 22-25 reps Squats: XX XX XX 3 sets of 8-10 reps Superset: XX XX XX Seated Leg Curl: XX XX XX 3 sets of 18-20 reps Standing Leg Curl: XX XX XX 3 sets of 8-10 slow reps followed by 10 quick reps Hack Squats: XX XX XX 3 sets of 20-30 reps Superset: XX XX XX Unilateral Leg Extension: XX XX XX 1 set of 20 reps XX XX 1 set of 10 reps XX XX 1 set of 5 reps XX XX Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Reverse Grip Hammer Pulldowns: XX XX XX 2 warm-up sets of 8-10 reps XX 3 sets of 8-10 reps
Single Arm Rows: XX XX XX 2 warm-up sets of 8-10 reps XX 3 sets of 12-15 reps Bent Over Rows: XX XX XX 2 warm-up sets of 8-10 reps XX 3 sets of 10-12 reps Reverse Grip Pulldowns: XX XX XX 3 sets of 12-15 reps Spider Curls: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets of 8-10 reps Concentration Curls: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets of 12-15 reps Machine Preacher Curls: XX XX XX 7 sets of 10-15 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XXWeek 7
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Cardio: 25 minutes XX XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX Dumbbell Shoulder Press: XX XX XX XX XX XX XX 2 warm-up sets of 8-10 reps XX XX XX XX XX 2 sets of 6-10 reps XX XX XX XX XX Side Raises: XX XX XX XX XX XX XX 3 sets of 10-12 reps XX XX XX XX Front Raises: XX XX XX XX XX XX XX 3 sets of 10-12 reps XX XX XX XX Cable Side Raises: XX XX XX XX XX XX XX 3 sets of 8-10 reps and 3 negative reps XX XX XX XX
Wide Grip Upright Row: XX XX XX XX XX XX XX 7 sets of 15 reps Superset: XX XX XX XX XX XX XX Calf Raises on Leg Press Machine: XX XX XX XX XX XX XX
3 sets of 20 reps XX XX XX XX Modified Crunches: XX XX XX XX XX XX XX 3 sets of 20-30 reps XX XX XX XX Cardio: 25 minutes XX XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Incline Flyes: XX XX XX 2 warm-up sets of 8-10 reps XX 2 sets of 10-12 reps XX Flat Machine Press: XX XX XX 2 sets of 12-15 reps XX Modified Push-Up: XX XX XX 2 sets of 10 reps XX Machine Dips: XX XX XX 3 sets of 10-12 reps Overhead Rope Extension: XX XX XX 3 sets of 12-15 reps Cable Pushdowns: XX XX XX 2 sets of 10-12 reps XX Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Leg Extensions: XX XX XX 2 warm-up sets of 8-10 reps XX 3 sets of 20 "One And A Half" reps Partial Leg Extensions: XX XX XX 2 sets of 50 reps (dropping weight every 10 reps) XX Leg Press: XX XX XX 2 sets of 60 reps (adjust feet position every 20 reps) XX Walking Lunges: XX XX XX
1 warm up set 8-10 reps XX XX 2 sets to failure XX Machine Stiff-Leg Deadlift: XX XX XX 3 sets of 12-15 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX Giant Set: XX XX XX Chins: XX XX XX 1 warm up set of 8-10 reps XX XX 3 sets of 15 reps Cable Rows: XX XX XX 1 warm up set of 8-10 reps XX XX 3 sets of 15 reps Behind The Neck Pulldowns: XX XX XX 1 warm up set of 8-10 reps XX XX 3 sets of 15 reps Bent-Over Smith Machine Row: XX XX XX 1 warm-up set of 8-10 reps XX XX 3 sets of 8-10 reps Hammer Curls: XX XX XX 2 warm-up sets of 8-10 reps XX 3 sets of 20 reps Barbell Curls: XX XX XX 2 warm-up sets of 8-10 reps XX 3 sets of 10-12 reps Hammer Cable Curls: XX XX XX 3 sets of 20 reps Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XXWeek 8
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Cardio: 25 minutes XX XX XX XX
Twists: 1 set of 150 reps XX XX XX XX Side Raises: XX XX XX XX XX Pyramid Set: XX XX XX XX XX 1 set of 50 reps XX XX XX XX 1 set of 40 reps XX XX XX XX 1 set of 30 reps XX XX XX XX 1 set of 20 reps XX XX XX XX 1 set of 10 reps XX XX XX XX Drop Set: XX XX XX XX XX 5 sets of 10 reps Machine Hammer Press: XX XX XX XX XX 2 warm up sets of 8-10 reps XX XX XX 1 triple drop sets of 6-10 reps XX XX XX XX Barbell Shrug: XX XX XX XX XX 1 warm up set of 8-10 reps XX XX XX XX 2 sets of 10-12 reps XX XX XX Superset: XX XX XX XX XX Seated Calf Raise: XX XX XX XX XX 3 sets of 10-12 reps XX XX Machine Calf Press: XX XX XX XX XX 3 sets of 10-12 reps XX XX Sit Ups With Legs On a Bench: XX XX XX XX XX 3 sets of 30 reps (10 full reps, 10 bottom half-reps, 10 top half-reps) XX XX
Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX
EXERCISE Set #1 Set #2 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX Superset: XX XX Seated Hamstring Curl: XX XX 1 set of 20 reps XX Leg Extensions: XX XX 1 set of 40 reps XX Squats: XX XX 1 warm up set of 8-10 reps XX
Pyramid Set: XX XX 1 set of 40 reps XX 1 set of 30 reps XX 1 set of 10 reps XX Superset: XX XX Leg Extensions: XX XX 2 sets of 20 reps Seated Hamstring Curl: XX XX 2 sets of 20 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX Superset: XX XX XX Pull-Ups: XX XX XX 3 sets of 16-20 reps Dumbbell Press: XX XX XX 2 sets of 8-10 reps XX Superset: XX XX XX Cable Rows: XX XX XX 3 sets of 12-16 reps Incline Dumbbell Press: XX XX XX 2 sets 8-12 reps XX Superset: XX XX XX Reverse Grip Cable Pulldowns: XX XX XX 2 sets of 8-10 reps XX Incline Flyes: XX XX XX 2 sets of 8-10 reps XX Partial Deadlift: XX XX XX 1 warm up set of 8-10 reps XX XX 1 set of 30 reps XX XX 1 drop set of 30 reps XX XX Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1
Set #2
Set #3
Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XX DTP Superset: XX XX XX Alternating Dumbbell Curls: XX XX XX 1 set of 50 reps XX XX 1 set of 40 reps XX XX 1 set of 30 reps XX XX 1 set of 20 reps XX XX 1 set of 10 reps XX XX 1 set of 10 reps XX XX 1 set of 20 reps XX XX 1 set of 30 reps XX XX 1 set of 40 reps XX XX 1 set of 50 reps XX XX 3-Exercise Tricep Extensions: Alternate between Skullcrushers, Rockers, and Head Smackers. XX XX XX
1 set of 50 reps XX XX 1 set of 40 reps XX XX 1 set of 30 reps XX XX 1 set of 20 reps XX XX 1 set of 10 reps XX XX 1 set of 10 reps XX XX 1 set of 20 reps XX XX 1 set of 30 reps XX XX 1 set of 40 reps XX XX 1 set of 50 reps XX XX Cardio: 25 minutes XX XX XX Twists: 1 set of 150 reps XX XXWeek 9
EXERCISE Set #1
Set #2
Set #3
Set #4
Set #5
Set #6
Set #7
Set #8
Set #9
Set #10
Cardio: 25 minutes XX XX XX XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX XX XX XX
Standing Calf Raises: XX XX XX XX XX XX XX XX XX XX
10 sets of 15 reps Incline Sit Ups: XX XX XX XX XX XX XX XX XX XX 2 warm-up sets of 8-10 reps XX XX XX XX XX XX XX XX
3 sets of 15 reps XX XX XX XX XX XX XX DTP Set: XX XX XX XX XX XX XX XX XX XX Smith Overhead Press: XX XX XX XX XX XX XX XX XX XX 1 set of 50 reps XX XX XX XX XX XX XX XX XX 1 set of 40 reps XX XX XX XX XX XX XX XX XX 1 set of 30 reps XX XX XX XX XX XX XX XX XX 1 set of 20 reps XX XX XX XX XX XX XX XX XX 1 set of 10 reps XX XX XX XX XX XX XX XX XX Smith Overhead Press - Behind The Neck: XX XX XX XX XX XX XX XX XX XX
1 set of 10 reps XX XX XX XX XX XX XX XX XX 1 set of 20 reps XX XX XX XX XX XX XX XX XX 1 set of 30 reps XX XX XX XX XX XX XX XX XX 1 set of 40 reps XX XX XX XX XX XX XX XX XX 1 set of 50 reps XX XX XX XX XX XX XX XX XX Giant Set: XX XX XX XX XX XX XX XX XX XX Upright Row - Wide Grip: XX XX XX XX XX XX XX XX XX XX
1 set of 10 reps XX XX XX XX XX XX XX XX XX 1 set of 7 reps XX XX XX XX XX XX XX XX XX 1 set of 5 reps XX XX XX XX XX XX XX XX XX 1 triple drop set of 6-8 reps XX XX XX XX XX XX XX XX XX
Upright Row - Medium Grip: XX XX XX XX XX XX XX XX XX XX
1 set of 10 reps XX XX XX XX XX XX XX XX XX 1 set of 7 reps XX XX XX XX XX XX XX XX XX 1 set of 5 reps XX XX XX XX XX XX XX XX XX 1 triple drop set of 6-8 reps XX XX XX XX XX XX XX XX XX
Upright Row - Narrow Grip: XX XX XX XX XX XX XX XX XX XX
1 set of 10 reps XX XX XX XX XX XX XX XX XX 1 set of 7 reps XX XX XX XX XX XX XX XX XX 1 set of 5 reps XX XX XX XX XX XX XX XX XX
1 triple drop set of 6-8 reps XX XX XX XX XX XX XX XX XX
Cardio: 25 minutes XX XX XX XX XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX XX XX XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Leg Press: XX XX XX 2 warm up sets of 8-10 reps XX 1 triple drop set of 20, 10, 10 reps XX XX Superset: XX XX XX Hack Squats: XX XX XX 2 sets of 30 reps XX Squats: XX XX XX 2 sets of 10 reps XX Superset: XX XX XX Standing Hamstring Curls: XX XX XX 2 sets of 16-20 reps XX 1 triple drop set of 16-20 reps XX XX Stiff Legged Dumbbell Deadlift: XX XX XX 3 sets of 10-12 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Superset: XX XX XX Machine Pullovers: 3 sets of 10-12 reps Flat Dumbell Press: 3 sets of 6-8 reps Superset: XX XX XX Incline Flyes: 3 sets of 10-12 reps Bent Over Row: 3 sets of 10-12 reps Superset: XX XX XX Cable Crossovers: 3 sets of 10-12 reps
Single Arm Dumbell Row: 3 sets of 10-12 reps Superset: XX XX XX Underhand Cable Pulldown: 3 sets of 10-12 reps Flat Dumbbell Press: 3 sets of 6-8 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Cardio: 25 minutes XX Twists: 1 set of 150 reps XX Superset: XX XX Machine Preacher Curls: XX XX 2 sets of 10-12 reps 1 triple drop set of 10-12 reps XX Dips: XX XX 2 sets of 10-12 reps 1 triple drop set of 10-12 reps XX Superset: XX XX Tricep Rope Extensions: XX XX 1 set of 12 reps XX 1 drop set of 12 reps XX 1 set of 12 reps XX Barbell Curls: XX XX 1 set of 12 reps XX 1 drop set of 12 reps XX 1 set of 12 reps XX Superset: XX XX Close Grip Bench Press: XX XX 3 sets of 10-12 reps Hammer Curls: XX XX 3 sets of 10-12 reps Superset: XX XX Standing Cable Curls: XX XX 3 sets of 12 reps Tricep Cable Extensions: XX XX 3 sets of 12 reps Cardio: 25 minutes XX
Twists: 1 set of 150 reps XX
EXERCISE Set #1 Set #2 Set #3 Set #4 Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX Dumbbell Shoulder Press: XX XX XX XX 2 warm up sets of 8-10 reps XX XX 3 sets of 10-12 reps XX Superset: XX XX XX XX Side Lateral Raise: XX XX XX XX 2 warm up sets of 8-10 reps XX XX 4 sets of 10-12 reps Rear Raises: XX XX XX XX 2 warm up sets of 8-10 reps XX XX 4 sets of 10-12 reps Dumbbell Shrugs: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 4 sets of 20 reps Superset: XX XX XX XX Seated Calf Press: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 3 sets of 20 reps XX Weighted Sit Ups: XX XX XX XX 3 sets of 15-17 reps XX Superset: XX XX XX XX Calf Machine Press: XX XX XX XX 3 sets of 10-12 reps XX Incline Leg Raise: XX XX XX XX 1 warm up set of 8-10 reps XX XX XX 3 sets of 12-15 reps XX Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XXWeek 10
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps
DTP Superset: XX Leg Extensions: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Seated Leg Curls: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Standing Lunges: XX 1 warm up set of 8-10 reps 3 sets of 10 reps Cardio: 25 minutes Twists: 1 set of 150 reps
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps DTP Superset: XX Dumbbell Chest Press: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps
1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Bent-Over Rows: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Cardio: 25 minutes Twists: 1 set of 150 reps
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Box Squats: XX XX XX 1 warm up set of 8-10 reps XX XX 3 sets of 6-8 reps Rack Squats: XX XX XX 3 sets of 6 reps Single Arm Shoulder Press: XX XX XX 1 warm up set of 8-10reps XX XX 3 sets of 10 reps Giant Set: XX XX XX Side Dumbbell Raises: XX XX XX 2 sets of 15-20 reps XX Leaning Dumbbell Raises: XX XX XX 2 sets of 15-20 reps XX
Side Cable Raises: XX XX XX 2 sets of 15-20 reps XX Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX
EXERCISE Set #1 Set #2 Set #3 Set #4 Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX Circuit: XX XX XX XX Standing Calf Press: XX XX XX XX 4 sets of 20 reps 45 Degree Calf Press Machine: 4 sets of 20 reps Hanging Leg Raises: XX XX XX XX 4 sets of 20 reps Incline Crunches: XX XX XX XX 4 sets of 20 reps Standing Twists: XX XX XX XX 1 set of 1 minute XX XX XX Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX Reverse Grip Bent Over Rows: XX XX XX 3 sets of 6-10 reps Superset: XX XX XX Rack Deadlifts: XX XX XX 3 sets of 4-6 reps Straight Arm Pullovers: XX XX XX 3 sets of 10-12 reps Single Arm Rows: XX XX XX 3 sets of 10-12 reps Giant Set: XX XX XX Incline Biceps Curls: XX XX XX
3 sets of 8-12 reps Rope Curls: XX XX XX 3 sets of 10-12 reps Reverse Grip Pullups: XX XX XX 3 sets of 8-12 reps Giant Set: XX XX XX Tricep Cable Extensions: XX XX XX 3 sets of 20 reps Overhead Tricep Extensions: XX XX XX 3 sets of 12 reps Dips: XX XX XX 3 sets of 10 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XXWeek 11
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps Leg Press: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Cardio: 25 minutes Twists: 1 set of 150 reps
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps DTP Superset: XX
Reverse Grip Cable Pulldowns: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Incline Dumbbell Press: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Cardio: 25 minutes Twists: 1 set of 150 reps
EXERCISE Set #1 Set #2 Set #3 Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XX DTP Set: XX XX XX Seated Military Press Behind the Head: XX XX XX 1 set of 50 reps XX XX 1 set of 40 reps XX XX 1 set of 30 reps XX XX 1 set of 20 reps XX XX 1 set of 10 reps XX XX Seated Military Press: XX XX XX 1 set of 10 reps XX XX
1 set of 20 reps XX XX 1 set of 30 reps XX XX 1 set of 40 reps XX XX 1 set of 50 reps XX XX Giant Set: XX XX XX Upright Barbell Row: XX XX XX 3 sets of 15-20 reps Seated Calf Press: XX XX XX 3 sets of 15-20 reps Weighted Sit-Ups: XX XX XX 3 sets of 15-20 reps Cardio: 25 minutes XX XX Twists: 1 set of 150 reps XX XXWeek 12
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Cardio: 25 minutes XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX 1/2 DTP set: XX XX XX XX Leg Press: XX XX XX XX XX 2 warm up sets of 8-10 reps XX XX XX 1 set of 50 reps XX XX XX XX 1 set of 40 reps XX XX XX XX 1 set of 30 reps XX XX XX XX 1 set of 20 reps XX XX XX XX 1 set of 10 reps XX XX XX XX Superset: XX XX XX XX XX Seated Hamstring Curls: XX XX XX XX XX 5 sets of 15-20 reps Seated Leg Extensions: XX XX XX XX XX 5 sets of 15-20 reps Cardio: 25 minutes XX XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps
DTP Superset: XX Dumbbell Press: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Bent-Over Dumbbell Row: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Cardio: 25 minutes Twists: 1 set of 150 reps
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX 1/2 DTP Set: XX XX XX XX Dumbbell Shoulder Press: XX XX XX XX XX 1 set of 50 reps XX XX XX XX 1 set of 40 reps XX XX XX XX 1 set of 30 reps XX XX XX XX 1 set of 20 reps XX XX XX XX 1 set of 10 reps XX XX XX XX 1/2 DTP Superset: XX XX XX XX
Dumbbell Shoulder Press: XX XX XX XX XX 1 set of 10 reps XX XX XX XX 1 set of 20 reps XX XX XX XX 1 set of 30 reps XX XX XX XX 1 set of 40 reps XX XX XX XX 1 set of 50 reps XX XX XX XX Dumbbell Shrugs: XX XX XX XX XX 5 sets of 20-25 reps Superset: XX XX XX XX XX Incline Lying Leg Raises: XX XX XX XX XX 3 sets of 15-20 reps XX XX Seated Calf Raises: XX XX XX XX XX 3 sets of 15-20 reps XX XX Cardio: 25 minutes XX XX XX XX Twists: 1 set of 150 reps XX XX XX XX
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps DTP Superset: XX Triceps Pushdown With V-Bar: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Standing Cable Curls: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps
1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Cardio: 25 minutes Twists: 1 set of 150 reps
EXERCISE Set #1 Cardio: 25 minutes Twists: 1 set of 150 reps DTP Superset: XX Seated Hamstring Curls: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Leg Extensions: XX 1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 reps 1 set of 10 reps 1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps Cardio: 25 minutes Twists: 1 set of 150 reps
