Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps
SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure
Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure
Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches
Cardio
30 Minutes
Warmup
=============================
15 minutes bike
Chest/Back
=============================
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps
SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure
Arms
=============================
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure
Abs
=============================
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches
Cardio
=============================
30 Minutes
Warmup
=============================
15 minutes bike
Chest/Back
=============================
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps
SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure
Arms
=============================
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure
Abs
=============================
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches
Cardio
=============================
30 Minutes
Ankle is FINALLY all better…so time for Friday Burpee workout!
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Chest/Back
=============================
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps
SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure
Arms
=============================
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure
Abs
=============================
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches
Cardio
=============================
30 Minutes
15 minutes of cardio warm-up
Shoulders
=============================
Barbell Shoulder Press
1-2 warm-up sets, 4 sets of 9-11 reps
Standing Alternating Dumbbell Press
3 sets of 9-11 reps
Smith Machine One-Arm Upright Row
3 sets of 9-11 reps
Abs
=============================
Hanging Leg Raise
3 sets of 33 reps
Cable Crunches
3 sets of 10 reps
15 minutes of cardio warm-up
Back
=============================
Bar BentOver Rows
1-2 warm-up sets, 4 sets of 9-11 reps
Dumbbell BendOver Rows
3 sets of 9-11 reps
Seated Cable Rows
3 sets of 9-11 reps
Traps
=============================
4 sets of 9-11 reps
Biceps
=============================
Barbell Curl
3 sets of 9-11 reps
Barbell or EZ-Bar Preacher Curl
3 sets of 9-11 reps
Reverse Barbell Curl
3 sets of 9-11 reps
New workout program time!
15 minutes of cardio warm-up
Chest
=============================
Barbell Bench Press – Medium Grip
1-2 warm-up sets, 4 sets of 9-11 reps
Incline Dumbbell Press
3 sets of 9-11 reps
Decline Smith Press
3 sets of 9-11 reps
Triceps
=============================
Dips
4 sets of 9-11 reps
Close-Grip Barbell Bench Press
4 sets of 9-11 reps
Cable Crunch
3 sets of 9-11 reps
Hanging Leg Raises
3 sets of 33 reps
Chest
=============================
Barbell Bench Press – Medium Grip
4 sets of 6-8 reps
Drop set on final set
Incline Dumbbell Press (Reverse-Grip)
3 sets of 6-8 reps
Drop set on final set
Incline Dumbbell Flyes
3 sets of 6-8 reps
Drop set on final set
Cable Crossover
3 sets of 6-8 reps
Drop set on final set
Triceps
=============================
Triceps Pressdown
4 sets of 6-8 reps
Drop set on final set
One-Arm Overhead Cable Triceps Extension
3 sets of 6-8 reps
Drop set on final set
Close-Grip Barbell Bench Press
3 sets of 6-8 reps
Drop set on final set
Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 9-11 reps
Rest-pause on final set
Side Lateral Raise
3 sets of 9-11 reps
Rest-pause on final set
Traps
=============================
Standing Dumbbell Upright Row
3 sets of 9-11 reps
Rest-pause on final set
Seated Bent-Over Rear Delt Raise
3 sets of 9-11 reps
Rest-pause on final set
Smith Machine Shrug (One-Arm)
4 sets of 9-11 reps
Rest-pause on final set
Chest
=============================
Barbell Bench Press – Medium Grip
3 sets of 9-11 reps
1 rest-pause set of 9-11 reps
Incline Dumbbell Press (Reverse-Grip)
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps
Incline Dumbbell Flyes
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps
Cable Crossover
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps
Triceps
=============================
Triceps Pressdown
3 sets of 9-11 reps
1 rest-pause set of 9-11 reps
One-Arm Overhead Cable Triceps Extension
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps
Close-Grip Barbell Bench Press
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps
Cardio
=============================
30 minutes
Fit or Fat: The Choice is Yours! 