printable workout log - 180...

Printable Workout Log

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 5 4-6 3-0-1-0

A2 Overhand Barbell Row 5 4-6 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 8 2-0-1-0

B2 2 Arm Dumbbell Row 3 8 2-0-1-0 60 Sec

C1 (MASS)Lat Pull-Downs 2 10 2-0-1-0

C2 (MASS)Push-Ups 2 10 2-0-1-0 45 Sec

WEEK 1 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)

(MASS) Push-Ups (Alternate Between Incline and Decline Positions)

WEEK 1 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 3 8,10,12 1-0-1-0 120Sec

E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0

E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 120Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 4-6 3-0-1-0 2 Min

B1 DB Walking Lunge 3 8 3-0-1-0

B2 Leg Extensions 3 8 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 12 2-0-2-0 30 Sec

WEEK 1 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%

WEEK 1 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0

D2Glute Ham Raise (Squeeze Quads into Pads)

3 8,10,12 1-0-1-0

D3 Seated Leg Curl 3 8,10,12 1-0-1-0 120Sec

E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral Raise

3 8,10,12 1-0-1-0

E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 120

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 5 4-6 6-0-1-0

A2 Flat Bench Narrow Grip BB Press 5 4-6 6-0-1-0 80 Sec

B1 Standing Hammer DB Curls 3 8 3-0-1-0

B2 Body-Weight Dips 3 8 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 8 3-0-1-0

C2 Incline Skull Crushers 3 8 3-0-1-0 45 Sec

WEEK 1 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0

E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 120

Sec

F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push Press 3 8,10,12 1-0-1-0

F3 Flat DB Flye 3 8,10,12 1-0-1-0 120Sec

WEEK 1 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Standing Military Press 5 4-6 3-0-1-0 60 Sec

B Seated Y Presses 3 8 3-0-1-0 60 Sec

C1 Seated DB Front Raise 3 8 3-0-1-0

C2 Rear Pec Dec Flye 3 8 3-0-1-0 60 Sec

D Stiff Leg Dead-Lift 4 8 3-0-1-0 60 Sec

E1 DB RDL’s 3 8 3-0-1-0

E2 Lying Leg Curls 3 8 3-0-1-0 60 Sec

WEEK 1 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0

E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0

E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 120

Sec

WEEK 1 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 2 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 5 3-5 3-0-1-0

A2 Overhand Barbell Row 5 3-5 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 10 2-0-1-0

B2 2 Arm Dumbbell Row 3 10 2-0-1-0 60 Sec

C1 (MASS) Lat Pull-Downs 2 12 2-0-1-0

C2 (MASS) Push-Ups 2 12 2-0-1-0 45 Sec NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)

(MASS) Push-Ups (Alternate Between Incline and Decline Positions)

WEEK 2 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 3 8,10,12 1-0-1-0 90Sec

E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0

E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 90Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 2 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 3-5 3-0-1-0 2 Min

B1 DB Walking Lunge 3 10 3-0-1-0

B2 Leg Extensions 3 10 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 15 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%

WEEK 2 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0

D2Glute Ham Raise (Squeeze Quads into Pads)

3 8,10,12 1-0-1-0

D3 Seated Leg Curl 3 8,10,12 1-0-1-0 90Sec

E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral Raise

3 8,10,12 1-0-1-0

E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 90

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.

WEEK 2 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 5 3-5 6-0-1-0

A2 Flat Bench Narrow Grip BB Press 5 3-5 6-0-1-0 80 Sec

B1 Standing Hammer DB Curls 3 10 3-0-1-0

B2 Body-Weight Dips 3 10 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 10 3-0-1-0

C2 Incline Skull Crushers 3 10 3-0-1-0 45 Sec

WEEK 2 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0

E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 90

Sec

F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push Press 3 8,10,12 1-0-1-0

F3 Flat DB Flye 3 8,10,12 1-0-1-0 90Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 2 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Standing Military Press 5 3-5 3-0-1-0 60 Sec

B Seated Y Presses 3 10 3-0-1-0 45 Sec

C1 Seated DB Front Raise 3 10 3-0-1-0

C2 Rear Pec Dec Flye 3 10 3-0-1-0 45 Sec

D Stiff Leg Dead-Lift 4 10 3-0-1-0 60 Sec

E1 DB RDL’s 3 10 3-0-1-0

E2 Lying Leg Curls 3 10 3-0-1-0 45 Sec

WEEK 2 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0

E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0

E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 90

Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 3 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 5 2-4 3-0-1-0

A2 Overhand Barbell Row 5 2-4 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 12 + 2-0-1-0

B2 2 Arm Dumbbell Row 3 12 2-0-1-0 60 Sec

C1 (MASS) Lat Pull-Downs 2 15 2-0-1-0

C2 (MASS) Push-Ups 2 15 2-0-1-0 45 Sec

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Incline Dumbbell Press)

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)

(MASS) Push-Ups (Alternate Between Incline and Decline Positions)

WEEK 3 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 3 8,10,12 1-0-1-0 75Sec

E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0

E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 75Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 3 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 2-4 3-0-1-0 3 Min

B1 DB Walking Lunge 3 12 3-0-1-0

B2 Leg Extensions 3 12 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%

WEEK 3 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0

D2Glute Ham Raise (Squeeze Quads into Pads)

3 8,10,12 1-0-1-0

D3 Seated Leg Curl 3 8,10,12 1-0-1-0 75Sec

E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral Raise

3 8,10,12 1-0-1-0

E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 75

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.

WEEK 3 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 5 2-4 6-0-1-0

A2 Flat Bench Narrow Grip BB Press 5 2-4 6-0-1-0 80 Sec

B1 Standing Hammer DB Curls 3 12 3-0-1-0

B2 Body-Weight Dips 3 12 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 12 3-0-1-0

C2 Incline Skull Crushers 3 12 3-0-1-0 45 Sec

WEEK 3 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0

E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 75

Sec

F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push Press 3 8,10,12 1-0-1-0

F3 Flat DB Flye 3 8,10,12 1-0-1-0 75Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 3 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Standing Military Press 5 2-4 3-0-1-0 1 Min

B Seated Y Presses 3 12 3-0-1-0 45 Sec

C1 Seated DB Front Raise 3 12 3-0-1-0

C2 Rear Pec Dec Flye 3 12 3-0-1-0 45 Sec

D Stiff Leg Dead-Lift 4 12 3-0-1-0 60 Sec

E1 DB RDL’s 3 12 3-0-1-0

E2 Lying Leg Curls 3 12 3-0-1-0 45 Sec

WEEK 3 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0

E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0

E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 75

Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 4 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 6 2-4 3-0-1-0

A2 Overhand Barbell Row 6 2-4 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 15 2-0-1-0

B2 2 Arm Dumbbell Row 3 15 + 2-0-1-0 60 Sec

C1 (MASS) Lat Pull-Downs 2 20 2-0-1-0

C2 (MASS) Push-Ups 2 20 2-0-1-0 45 Sec

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for 2 Arm Dumbbell Row)

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)

(MASS) Push-Ups (Alternate Between Incline and Decline Positions)

WEEK 4 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 3 8,10,12 1-0-1-0 60Sec

E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0

E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 60Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 4 - WORKOUT 2: QUADS / HAMS (Shoulder DRTS Set)

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Leg Extensions)

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 2-4 3-0-1-0 2 Min

B1 DB Walking Lunge 3 15 3-0-1-0

B2 Leg Extensions 3 15 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

WEEK 4 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0

D2Glute Ham Raise (Squeeze Quads into Pads)

3 8,10,12 1-0-1-0

D3 Seated Leg Curl 3 8,10,12 1-0-1-0 60Sec

E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral Raise

3 8,10,12 1-0-1-0

E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 60

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.

WEEK 4 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 6 2-4 3-0-1-0

A2 Flat Bench Narrow Grip BB Press 6 2-4 3-0-1-0 80 Sec

B1 Standing Hammer DB Curls 3 15 + 3-0-1-0

B2 Body-Weight Dips 3 15 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 15 + 3-0-1-0

C2 Incline Skull Crushers 3 15 3-0-1-0 45 Sec

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing Hammer DB Curls and Incline Bench DB Curls)

WEEK 4 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0

E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 60

Sec

F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push Press 3 8,10,12 1-0-1-0

F3 Flat DB Flye 3 8,10,12 1-0-1-0 60Sec

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 4 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Standing Military Press 5 2-4 + 3-0-1-0 1 Min

B Seated Y Presses 3 15 3-0-1-0 45 Sec

C1 Seated DB Front Raise 3 15 3-0-1-0

C2 Rear Pec Dec Flye 3 15 3-0-1-0 45 Sec

D Stiff Leg Dead-Lift 4 15 3-0-1-0 60 Sec

E1 DB RDL’s 3 15 3-0-1-0

E2 Lying Leg Curls 3 15 3-0-1-0 45 SecNOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing Military Press)

WEEK 4 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0

E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0

E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 60

Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

Month 2

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Incline Barbell Bench Press 5 4-6 3-0-1-0 2 Min

B Dead-Lift 5 4-6 3-0-1-0 2 Min

C1 Flat Dumbbell Press 3 8 2-0-1-0

C2 Prone Dumbbell Row 3 8 2-0-1-0 60 Sec

D1 Low to High Cable Flye 2 10 2-0-1-0

D2 Wide Grip Pull-Ups 2 10 2-0-1-0 45 Sec

WEEK 5 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)

WEEK 5 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Machine Dips 3 8,10,12 1-0-1-0

E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0

E3 Rope Extensions 3 8,10,12 1-0-1-0 120Sec

F1 Incline DB Curls 3 8,10,12 1-0-1-0

F2 Zottman Curl 3 8,10,12 1-0-1-0

F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 120

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Leg Press 6 10 3-0-1-0 1 Min

B1 DB Reverse Lunge 3 8 3-0-1-0

B2 Leg Extensions 3 8 3-0-1-0 90 Sec

C Donkey Calf Raise 6 12 2-0-2-0 30 Sec

WEEK 5 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%

WEEK 5 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Hack Squat 3 8,10,12 1-0-1-0

D2 EZ Bar Staggered Stance Single Leg RDL’s

3 8,10,12 1-0-1-0

D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 120

Sec

E1 Smith Machine Press 3 8,10,12 1-0-1-0

E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 120

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the

beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 BB 15’s 4 5-5-5 3-0-1-0

A2 Incline Bench Skull Crushers 4 8 3-0-1-0 60 Sec

B1 Standing DB Curls 3 8 3-0-1-0

B2 DB Kick Backs 3 8 3-0-1-0 45 Sec

C1 Seated Zottman DB Curl 3 8 3-0-1-0

C2 Rope Press Downs 3 8 1-0-1-0 45 Sec

WEEK 5 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0

E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 120

Sec

F1 Decline DB Press 3 8,10,12 1-0-1-0

F2 Pec Dec Flye 3 8,10,12 1-0-1-0

F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 120

Sec

WEEK 5 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec

B1 Incline Palms Up DB Front Raise 3 8 3-0-1-0

B2 Standing Lateral Raise 3 8 3-0-1-0 60 Sec

C Wide & High Stance Leg Press 6 6-8 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 8 3-0-1-0

D2 Seated Leg Curl 3 8 + 3-0-1-0 60 Sec

WEEK 5 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)

NOTE: On the last set of Leg curls perform a drop set 3 times by only 5%

WEEK 5 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

F1 DB Squat Split Squat 3 8,10,12 1-0-1-0

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 3 8,10,12 1-0-1-0 120Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 6 - WORKOUT 1: CHEST / BACK (Tricep/Bicep MATS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Incline Barbell Bench Press 5 3-5 3-0-1-0 2 Min

B Dead-Lift 5 3-5 3-0-1-0 2 Min

C1 Flat Dumbbell Press 3 10 2-0-1-0

C2 Prone Dumbbell Row 3 10 2-0-1-0 60 Sec

D1 Low to High Cable Flye 2 12 2-0-1-0

D2 Wide Grip Pull-Ups 2 12 2-0-1-0 45 Sec

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Machine Dips 3 8,10,12 1-0-1-0

E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0

E3 Rope Extensions 3 8,10,12 1-0-1-0 90Sec

F1 Incline DB Curls 3 8,10,12 1-0-1-0

F2 Zottman Curl 3 8,10,12 1-0-1-0

F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 90

Sec

WEEK 6 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 6 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)

NOTE: + Drop Weight By 20% On Every Set Of 4,8,12 For Leg Extensions

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Leg Press 6 12 3-0-1-0 1 Min

B1 DB Reverse Lunge 3 10 3-0-1-0

B2 Leg Extensions 3 4-8-12 + 3-0-1-0 90 Sec

C Donkey Calf Raise 6 15 2-0-2-0 30 Sec

WEEK 6 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Hack Squat 3 8,10,12 1-0-1-0

D2 EZ Bar Staggered Stance Single Leg RDL’s

3 8,10,12 1-0-1-0

D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 90

Sec

E1 Smith Machine Press 3 8,10,12 1-0-1-0

E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 90

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the

beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

WEEK 6 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 BB 18’s 4 6-6-6 3-0-1-0

A2 Incline Bench Skull Crushers 4 10 3-0-1-0 60 Sec

B1 Standing DB Curls 3 10 3-0-1-0

B2 DB Kick Backs 3 10 3-0-1-0 45 Sec

C1 Seated Zottman DB Curl 3 10 3-0-1-0

C2 Rope Press Downs 3 10 3-0-1-0 45 Sec

WEEK 6 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0

E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 90

Sec

F1 Decline DB Press 3 8,10,12 1-0-1-0

F2 Pec Dec Flye 3 8,10,12 1-0-1-0

F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 90

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 6 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec

B1 Incline Palms Up DB Front Raise 3 10 3-0-1-0

B2 Standing Lateral Raise 3 10 3-0-1-0 60 Sec

C Wide & High Stance Leg Press 6 8-10 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 10 3-0-1-0

D2 Seated Leg Curl 3 10 + 3-0-1-0 60 SecNOTE: On the last set of Leg curls perform a drop set 3 times by only 5%

WEEK 6 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

F1 DB Squat Split Squat 3 8,10,12 1-0-1-0

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 3 8,10,12 1-0-1-0 90Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 7 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Incline Barbell Bench Press 5 2-4 3-0-1-0 2 Min

B Dead-Lift 5 2-4 3-0-1-0 2 Min

C1 Flat Dumbbell Press 3 12 + 2-0-1-0

C2 Prone Dumbbell Row 3 12 2-0-1-0 60 Sec

D1 Low to High Cable Flye 2 15 2-0-1-0

D2 Wide Grip Pull-Ups 2 15 2-0-1-0 45 SecNOTE: + (Drop 10% in Weight On The Last Set 3 Times for Flat Dumbbell Press)

WEEK 7 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Machine Dips 3 8,10,12 1-0-1-0

E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0

E3 Rope Extensions 3 8,10,12 1-0-1-0 75Sec

F1 Incline DB Curls 3 8,10,12 1-0-1-0

F2 Zottman Curl 3 8,10,12 1-0-1-0

F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 75

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 7 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Leg Press 6 15 3-0-1-0 90 Sec

B1 DB Reverse Lunge 3 12 3-0-1-0

B2 Leg Extensions 3 5-10-15 + 3-0-1-0 90 Sec

C Donkey Calf Raise 6 20 + 2-0-2-0 30 Sec

NOTE: + Drop Weight By 20% On Every Set Of 5,10,15 For Leg Extensions Drop Weight by 10% on Donkey Calf Raise 3 times down

WEEK 7 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Hack Squat 3 8,10,12 1-0-1-0

D2 EZ Bar Staggered Stance Single Leg RDL’s

3 8,10,12 1-0-1-0

D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 75

Sec

E1 Smith Machine Press 3 8,10,12 1-0-1-0

E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 75

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the

beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

WEEK 7 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 BB 21’s 4 7-7-7 3-0-1-0

A2 Incline Bench Skull Crushers 4 12 3-0-1-0 60 Sec

B1 Standing DB Curls 3 12 + 3-0-1-0

B2 DB Kick Backs 3 12 3-0-1-0 45 Sec

C1 Seated Zottman DB Curl 3 12 + 3-0-1-0

C2 Rope Press Downs 3 12 1-0-1-0 45 Sec

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing DB Curls and Zottman Curls)

WEEK 7 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0

E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 75

Sec

F1 Decline DB Press 3 8,10,12 1-0-1-0

F2 Pec Dec Flye 3 8,10,12 1-0-1-0

F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 75

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 7 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec

B1 Incline Palms Up DB Front Raise 3 12 3-0-1-0

B2 Standing Lateral Raise 3 12 3-0-1-0 60 Sec

C Wide & High Stance Leg Press 6 10-12 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 12 3-0-1-0

D2 Seated Leg Curl 3 12 + 3-0-1-0 60 SecNOTE: On the last set of Leg curls perform a drop set 3 times by only 5%

WEEK 7 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

F1 DB Squat Split Squat 3 8,10,12 1-0-1-0

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 3 8,10,12 1-0-1-0 75Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 8 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Incline Barbell Bench Press 5 2-4 3-0-1-0 2 Min

B Dead-Lift 5 2-4 3-0-1-0 2 Min

C1 Flat Dumbbell Press 3 15 2-0-1-0

C2 Prone Dumbbell Row 3 15 + 2-0-1-0 60 Sec

D1 Low to High Cable Flye 2 20 2-0-1-0

D2 Wide Grip Pull-Ups 2 20 2-0-1-0 45 SecNOTE: + (Drop 10% in Weight On The Last Set 3 Times for Prone Dumbbell Row)

WEEK 8 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Machine Dips 3 8,10,12 1-0-1-0

E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0

E3 Rope Extensions 3 8,10,12 1-0-1-0 60Sec

F1 Incline DB Curls 3 8,10,12 1-0-1-0

F2 Zottman Curl 3 8,10,12 1-0-1-0

F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 60

Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 8 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Leg Press 6 20 3-0-1-0 2 Min

B1 DB Reverse Lunge 3 15 3-0-1-0

B2 Leg Extensions 3 5-10-15 + 3-0-1-0 90 Sec

C Donkey Calf Raise 6 20 2-0-2-0 30 Sec

NOTE: + Drop Weight By 20% On Every Set Of 5,10,15 For Leg Extensions

WEEK 8 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Hack Squat 3 8,10,12 1-0-1-0

D2 EZ Bar Staggered Stance Single Leg RDL’s

3 8,10,12 1-0-1-0

D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 60

Sec

E1 Smith Machine Press 3 8,10,12 1-0-1-0

E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 60

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the

beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

WEEK 8 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 BB 21’s 4 7-7-7 + 3-0-1-0

A2 Incline Bench Skull Crushers 4 15 + 3-0-1-0 60 Sec

B1 Standing DB Curls 3 15 3-0-1-0

B2 DB Kick Backs 3 15 3-0-1-0 45 Sec

C1 Seated Zottman DB Curl 3 15 3-0-1-0

C2 Rope Press Downs 3 15 + 3-0-1-0 45 Sec

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Incline Bench Skull Crushers and Rope Press Downs) Drop set on BB 21’s last set. Decrease weight by 10-20%

WEEK 8 - WORKOUT 3: CHEST/BACK /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0

E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 60

Sec

F1 Decline DB Press 3 8,10,12 1-0-1-0

F2 Pec Dec Flye 3 8,10,12 1-0-1-0

F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 60

Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 8 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec

B1 Incline Palms Up DB Front Raise 3 15 3-0-1-0

B2 Standing Lateral Raise 3 15 3-0-1-0 60 Sec

C Wide & High Stance Leg Press 6 12-15 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 15 3-0-1-0

D2 Seated Leg Curl 3 15 + 3-0-1-0 60 SecNOTE: On the last set of Leg curls perform a drop set 3 times by only 5%

WEEK 8 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

F1 DB Squat Split Squat 3 8,10,12 1-0-1-0

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 3 8,10,12 1-0-1-0 60Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

Month 2

WEEK 9 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Decline Barbell Bench Press 5 4-6 3-0-1-0 2 Min

A2 Iso Machine Row 5 4-6 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 8 2-0-1-0

B2 DB Pull-Overs 3 8 2-0-1-0 60 Sec

C1 Push-Ups 2 10 2-0-1-0

C2 Seated Cable Rows 2 10 2-0-1-0 45 Sec

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0

E2 Incline DB Tricep Extensions/Twist Wrist

3 8,10,12 1-0-1-0

E3 Diamond Push-Ups on Medicine Ball

3 8,10,12 1-0-1-0 120 Sec

F1 Seated DB Concentration Curls

3 8,10,12 1-0-1-0

F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0

F3 Rope Curls 3 8,10,12 1-0-1-0 120 Sec

WEEK 9 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 9 - WORKOUT 2: QUADS (Shoulder/Ham MATS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Heels Elevated DB Squat 6 15 3-0-1-0 60 Sec

B Leg Elevated Bulgarian Split Squat 3 10 3-0-1-0 60 Sec

C BB Alternating Lunge 3 8 3-0-1-0 60 Sec

D (MASS) Calf Barbell Raise 6 12 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

WEEK 9 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0

E2 Standing Leg Curl 3 8,10,12 1-0-1-0

E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 120

Sec

F1 Arnold DB Press 3 8,10,12 1-0-1-0

F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0

F3 Incline Prone DB Reverse Flye (Palms Down)

3 8,10,12 1-0-1-0 120 Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Weighted Narrow Grip Negative Pull-Ups 6 4-6 6-0-1-0

A2 Weighted Dips 6 8 3-0-1-0 90 Sec

B1 DB Concentration Curls 3 8 2-0-1-0

B2 Flat EZ Bar Skull Crusher 3 8 3-0-1-0 45 Sec

C1 Reverse EZ Bar Curls 3 8 2-0-1-0

C2 Incline DB Skull Crusher 3 8 1-0-1-0 45 Sec

WEEK 9 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)

WEEK 9 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Iso Row 3 8,10,12 1-0-1-0

E2 Reverse Grip Smith Machine Lat Pull Down

3 8,10,12 1-0-1-0

E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 120

Sec

F1 Incline Smith Machine Chest Press

3 8,10,12 1-0-1-0

F2 Flat DB Press 3 8,10,12 1-0-1-0

F3 Pec Dec Flye 3 8,10,12 1-0-1-0 120Sec

WEEK 9 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Push Press 5 4-6 3-0-1-0

A2 Upright BB Row 5 8 3-0-1-0 2 Min

C1 Leaning Side DB Lateral Raise 3 8 3-0-1-0

C2 Reverse Cable Flye 3 12 3-0-1-0 60 Sec

D Leg Press Heels (High) on Edge of Platform 3 8 3-0-1-0 60 Sec

E1 Glute Ham Raise 3 8 3-0-1-0E2 Seated Leg Curls 3 8 + 3-0-1-0 60 Sec

NOTE: + On Last Set Of Leg Curl, Do A Drop Set 3 Times Down 1 pin at a time

WEEK 9 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)

SET/WEIGHT/REPS

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0

E2 BB Front Squat 3 12,10,8 1-0-1-0

E3 Leg Extensions 3 12,10,8 1-0-1-0 120Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 10 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Decline Barbell Bench Press 5 3-5 3-0-1-0

A2 Iso Machine Row 5 3-5 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 10 2-0-1-0

B2 DB Pull-Overs 3 10 2-0-1-0 60 Sec

C1 Push-Ups 2 12 2-0-1-0

C2 Seated Cable Rows 2 12 2-0-1-0 45 Sec

WEEK 10 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0

E2 Incline DB Tricep Extensions/Twist Wrist

3 8,10,12 1-0-1-0

E3 Diamond Push-Ups on Medicine Ball

3 8,10,12 1-0-1-0 90 Sec

F1 Seated DB Concentration Curls

3 8,10,12 1-0-1-0

F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0

F3 Rope Curls 3 8,10,12 1-0-1-0 90 Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 10 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Heels Elevated DB Squat 6 18 3-0-1-0 60 Sec

B Leg Elevated Bulgarian Split Squat 3 12 3-0-1-0 45 Sec

C BB Alternating Lunge 3 10 3-0-1-0 45 Sec

D (MASS) Calf Barbell Raise 6 15 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

WEEK 10 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0

E2 Standing Leg Curl 3 8,10,12 1-0-1-0

E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 90

Sec

F1 Arnold DB Press 3 8,10,12 1-0-1-0

F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0

F3 Incline Prone DB Reverse Flye (Palms Down)

3 8,10,12 1-0-1-0 90 Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

WEEK 10 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Weighted Narrow Grip Negative Pull-Ups 6 3-5 6-0-1-0

A2 Weighted Dips 6 10 3-0-1-0 90 Sec

B1 DB Concentration Curls 3 10 2-0-1-0

B2 Flat EZ Bar Skull Crusher 3 10 3-0-1-0 45 Sec

C1 Reverse EZ Bar Curls 3 10 2-0-1-0

C2 Incline DB Skull Crusher 3 10 1-0-1-0 45 Sec

WEEK 10 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Iso Row 3 8,10,12 1-0-1-0

E2 Reverse Grip Smith Machine Lat Pull Down

3 8,10,12 1-0-1-0

E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 90

Sec

F1 Incline Smith Machine Chest Press

3 8,10,12 1-0-1-0

F2 Flat DB Press 3 8,10,12 1-0-1-0

F3 Pec Dec Flye 3 8,10,12 1-0-1-0 90Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.

WEEK 10 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Push Press 5 3-5 3-0-1-0

A2 Upright BB Row 5 10 3-0-1-0 2 Min

B1 Leaning Side DB Lateral Raise 3 10 3-0-1-0

B2 Reverse Cable Flye 3 15 3-0-1-0 60 Sec

C Leg Press Heels (High) on Edge of Platform 3 10 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 10 3-0-1-0D2 Seated Leg Curls 3 10 3-0-1-0 60 Sec

EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0

E2 BB Front Squat 3 12,10,8 1-0-1-0

E3 Leg Extensions 3 12,10,8 1-0-1-0 90Sec

WEEK 10 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 11 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Decline Barbell Bench Press 5 2-4 3-0-1-0

A2 Iso Machine Row 5 3+3+3 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 12 + 2-0-1-0

B2 DB Pull-Overs 3 12 2-0-1-0 60 Sec

C1 Push-Ups 2 15 2-0-1-0

C2 Seated Cable Rows 2 15 2-0-1-0 45 SecNOTE: Perform 3 Mini Sets of 3 reps on Iso Row Machine Resting 15 Seconds between each one. For example: 3 reps/rest 15 sec 3 reps/rest 15 sec 3 reps/rest 15 sec. Rest 2 Minutes After 1 Round Of Mini Sets. + (Drop 10% in Weight On The Last Set 3 Times for DB Pull-Overs and Seated Cable Rows)

WEEK 11 - WORKOUT 1: TRICEP/BICEP DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0

E2 Incline DB Tricep Extensions/Twist Wrist

3 8,10,12 1-0-1-0

E3 Diamond Push-Ups on Medicine Ball

3 8,10,12 1-0-1-0 75 Sec

F1 Seated DB Concentration Curls

3 8,10,12 1-0-1-0

F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0

F3 Rope Curls 3 8,10,12 1-0-1-0 75Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 11 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Heels Elevated DB Squat 6 20 3-0-1-0 60 Sec

B Leg Elevated Bulgarian Split Squat 3 15 3-0-1-0 45 Sec

C BB Alternating Lunge 3 12 3-0-1-0 45 Sec

D (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

WEEK 11 - WORKOUT 2: SHOULDERS/HAMS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0

E2 Standing Leg Curl 3 8,10,12 1-0-1-0

E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 75

Sec

F1 Arnold DB Press 3 8,10,12 1-0-1-0

F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0

F3 Incline Prone DB Reverse Flye (Palms Down)

3 8,10,12 1-0-1-0 75 Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

WEEK 11 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Weighted Narrow Grip Negative Pull-Ups 6 2-4 6-0-1-0

A2 Weighted Dips 6 12 3-0-1-0 90 Sec

B1 DB Concentration Curls 3 12 2-0-1-0

B2 Flat EZ Bar Skull Crusher 3 12 3-0-1-0 45 Sec

C1 Reverse EZ Bar Curls 3 12 2-0-1-0

C2 Incline DB Skull Crusher 3 12 1-0-1-0 45 Sec

WEEK 11 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Iso Row 3 8,10,12 1-0-1-0

E2 Reverse Grip Smith Machine Lat Pull Down

3 8,10,12 1-0-1-0

E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 75

Sec

F1 Incline Smith Machine Chest Press

3 8,10,12 1-0-1-0

F2 Flat DB Press 3 8,10,12 1-0-1-0

F3 Pec Dec Flye 3 8,10,12 1-0-1-0 75Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.

WEEK 11 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Lying Leg Curl)

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Push Press 5 2-4 3-0-1-0

A2 Upright BB Row 5 12 3-0-1-0 2 Min

B1 Leaning Side DB Lateral Raise 3 12 3-0-1-0

B2 Reverse Cable Flye 3 18 3-0-1-0 60 Sec

C Leg Press Heels (High) on Edge of Platform 3 12 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 12 3-0-1-0D2 Seated Leg Curls 3 12 + 3-0-1-0 60 Sec

WEEK 11 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0

E2 BB Front Squat 3 12,10,8 1-0-1-0

E3 Leg Extensions 3 12,10,8 1-0-1-0 75Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.

WEEK 12 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Decline Barbell Bench Press 5 2-4 3-0-1-0

A2 Iso Machine Row 5 4+4+4 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 15 2-0-1-0

B2 DB Pull-Overs 3 15 + 2-0-1-0 60 Sec

C1 Push-Ups 3 20 2-0-1-0

C2 Seated Cable Rows 3 15 + 2-0-1-0 45 SecNOTE: Perform 3 Mini Sets of 4 reps on Iso Row Machine Resting 15 Seconds between each one. For example: 4 reps/rest 15 sec 4 reps/rest 15 sec 4 reps/rest 15 sec. Rest 2 Minutes After 1 Round Of Mini Sets. + (Drop 10% in Weight On The Last Set 3 Times for DB Pull-Overs and Seated Cable Rows)

WEEK 12 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0

E2 Incline DB Tricep Extensions/Twist Wrist

3 8,10,12 1-0-1-0

E3 Diamond Push-Ups on Medicine Ball

3 8,10,12 1-0-1-0 60 Sec

F1 Seated DB Concentration Curls

3 8,10,12 1-0-1-0

F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0

F3 Rope Curls 3 8,10,12 1-0-1-0 60 Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.

WEEK 12 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Heels Elevated DB Squat 6 24 3-0-1-0 60 Sec

B Leg Elevated Bulgarian Split Squat 3 20 3-0-1-0 60 Sec

C BB Alternating Lunge 3 15 3-0-1-0 60 Sec

D (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set

WEEK 12 - WORKOUT 2: SHOULDERS/HAMS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0

E2 Standing Leg Curl 3 8,10,12 1-0-1-0

E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 60

Sec

F1 Arnold DB Press 3 8,10,12 1-0-1-0

F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0

F3 Incline Prone DB Reverse Flye (Palms Down)

3 8,10,12 1-0-1-0 60Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.

WEEK 12 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Weighted Narrow Grip Negative Pull-Ups 6 2-4 6-0-1-0

A2 Weighted Dips 6 15 3-0-1-0 90 Sec

B1 DB Concentration Curls 3 15 2-0-1-0

B2 Flat EZ Bar Skull Crusher 3 15 3-0-1-0 45 Sec

C1 Reverse EZ Bar Curls 3 15 2-0-1-0

C2 Incline DB Skull Crusher 3 15 1-0-1-0 45 Sec

WEEK 12 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Iso Row 3 8,10,12 1-0-1-0

E2 Reverse Grip Smith Machine Lat Pull Down

3 8,10,12 1-0-1-0

E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 60

Sec

F1 Incline Smith Machine Chest Press

3 8,10,12 1-0-1-0

F2 Flat DB Press 3 8,10,12 1-0-1-0

F3 Pec Dec Flye 3 8,10,12 1-0-1-0 60Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.

WEEK 12 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Lying Leg Curl)

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Push Press 5 2-4 3-0-1-0

A2 Upright BB Row 5 15 3-0-1-0 2 Min

B1 Leaning Side DB Lateral Raise 3 15 3-0-1-0

B2 Reverse Cable Flye 3 20 3-0-1-0 60 Sec

C Leg Press Heels (High) on Edge of Platform 3 15 3-0-1-0 60 Sec

D1 Glute Ham Raise 3 15 3-0-1-0D2 Seated Leg Curls 3 15 + 3-0-1-0 60 Sec

WEEK 12 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0

E2 BB Front Squat 3 12,10,8 1-0-1-0

E3 Leg Extensions 3 12,10,8 1-0-1-0 60Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.