body re-engineering 3.0 advanced routine year 2 re...wide grip pull-up/pull-down to front or two arm...

Copyright © Hugo Rivera

1

Body Re-Engineering 3.0 Advanced Routine

Year 2

Training Split: Three day split rotated in the following manner:

Time Commitment: 3-6 days of weight training

3-Day Split:

Workout A: Chest/Back/Calves

Workout B: Shoulders/Arms

Workout C: Legs/Abs

Training Notes:

You can train Monday, Wednesday and Friday rotating between Workouts A, B and C.

If you miss a day for any reason simply pick up on the following day where you left off.

So for example, say that you cannot do your Wednesday session (and that day you were

going to do workout B) but you can train on Thursday. What you will do then is that on

Thursday you do Workout B and Friday – Workout C. If next week you cannot do

Monday but can do Tuesday, then you will do Workout A on Tuesday, Workout B

Wednesday and Workout C Friday. In this manner, the routine is super flexible.

If you rather workout 5-6 days a week, you can do that as well. Simply keep rotating the

workouts each week. So for example, Week 1 you will do workouts A, B, C, A, B from

Week 1. Then Week 2 you will do workouts C, A, B, C, A, etc.

Be sure to execute your repetitions to muscle failure. Muscle failure is the point during

the exercise at which it becomes impossible to perform another repetition in good form.

This point is reached due to the lack of oxygen reaching the working muscles and the

increased levels of lactic acid.

Choose a weight that allows you to reach failure at the prescribed repetition range. Keep

in mind that the weight selected is just a means to an end. The goal is to use the weight as

a tool in order to induce muscle tension and thus stimulate muscle growth. Because the

routines change exercise order and rest periods the weight you can perform on an

exercise will vary slightly from workout to workout. This is of no consequence as the

muscle confusion created by the workouts will ensure growth.


2

Only increase the weight on an exercise when you can easily go above the prescribed

amount of repetitions. So for example, if you perform 12 repetitions on the bench press

with 100-lbs and your routine calls for 10 repetitions then you can increase the weight

slightly.

Never sacrifice form in order to execute more repetitions or add weight to an exercise.

Again, remember that the weight is just a tool to induce muscle tension.

For Growth phases, if you are looking to maximize strength choose a rest period between

60-90 seconds. If you are looking to gain muscle as you lose fat and want to make the

workout more cardiovascular in nature, choose between 30-45 seconds of rest in between

sets.

Repetition Speed

Another variation that I like to introduce into my workouts is workout tempo (the speed at which

you perform the repetitions). For Loading Phases I typically do a more rhythmic pace while for

my Growth Phases I use a slower pace (around 3-4 seconds to lower the weight, 2 seconds to lift

the weight and perhaps a 1 second contraction). In this manner, I don’t need to increase the

weight as much due to the fact that I am increasing the time under tension.

By the way, slowing down the repetition speed and reducing the weight is a wonderful way to

recover from injuries or small nagging joint/tendon pains.


3

Active Rest Week (Only 1 Week) – Perform If In

Need Of Rest After You Finish A Growth Phase

Peform Two Days a Week (Mon/Thur or Mon/Fri)

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline Dumbbell Bench

Press

2 15-20 0

Wide Grip Pull-Up/Pull-

down to Front Or Two

Arm Dumbbell Rows

Palms Facing Back

2 15-20 1 minute

#2 Dumbbell Bench Press or

Chest Dips

2 15-20 0

One Arm Dumbbell

Rows

2 15-20 1 minute

#3 Bent Over Lateral Raises 2 15-20 0

Dumbbell Upright Rows

or Lateral Raises

2 15-20 1 minute

#4 Lying Dumbbell Triceps

Extensions

3 15-20 0

Zottman Curls 3 15-20 1 minute

#5 Leg Extensions or

Dumbbell Squats (press

with ball of foot)

2 15-20 0

Wide Stance Squats

(press with heels)

2 15-20 1 minute

#6 Wide Stance Squats

(press with ball of foot)

2 15-20 0

Lying Leg Curls or

Lunges (Press with heels)

2 15-20 1 minute

#7 Lying Leg Raises 2 15-20 0

Crunches (on exercise

ball if possible)

2 15-20 0

Standing Calf Raises or

Two Legged Calf Raises

2 15-20 1 minute

https://www.bodybuilding.com/exercises/incline-dumbbell-press

https://www.bodybuilding.com/exercises/incline-dumbbell-press

https://www.bodybuilding.com/exercises/wide-grip-pull-up

https://www.bodybuilding.com/exercises/wide-grip-lat-pulldown

https://www.bodybuilding.com/exercises/wide-grip-lat-pulldown

https://www.bodybuilding.com/exercises/dumbbell-incline-row



https://www.bodybuilding.com/exercises/dumbbell-bench-press

https://www.bodybuilding.com/exercises/dips-chest-version

https://www.bodybuilding.com/exercises/one-arm-dumbbell-row

https://www.bodybuilding.com/exercises/one-arm-dumbbell-row

https://www.bodybuilding.com/exercises/reverse-flyes

https://www.bodybuilding.com/exercises/dumbbell-one-arm-upright-row

https://www.bodybuilding.com/exercises/seated-side-lateral-raise

https://www.bodybuilding.com/exercises/lying-dumbbell-tricep-extension

https://www.bodybuilding.com/exercises/lying-dumbbell-tricep-extension

https://www.bodybuilding.com/exercises/zottman-curl

https://www.bodybuilding.com/exercises/leg-extensions

https://www.bodybuilding.com/exercises/dumbbell-squat

https://www.bodybuilding.com/exercises/plie-dumbbell-squat

https://www.bodybuilding.com/exercises/plie-dumbbell-squat

https://www.bodybuilding.com/exercises/lying-leg-curls

https://www.bodybuilding.com/exercises/dumbbell-lunges

https://www.bodybuilding.com/exercises/flat-bench-lying-leg-raise

https://www.bodybuilding.com/exercises/exercise-ball-crunch

https://www.bodybuilding.com/exercises/standing-calf-raises

https://www.bodybuilding.com/exercises/standing-dumbbell-calf-raise


4

Year 2

Loading Phase 1 - Week 1

Day 1


and Reps

#1 Incline Barbell or

Dumbbell Bench Press

3 15-20 0

Wide Grip Pull-Up to

Front Or Two Arm

Dumbbell Rows Palms

Facing Back

3 15-20 1 minute

#2 Dumbbell Bench Press 3 15-20 0

One Arm Dumbbell

Rows

3 15-20 1 minute

#3 Dumbbell Flyes 3 15-20 0

Low Pulley Rows or Two

Arm Rows (palms facing

torso)

3 15-20 1 minute

#4 Standing Calf Raises or


3 15-20 0

Seated Calf Raises or

One Legged Calf Raises

3 15 1 minute


5

Day 2


and Reps


Dumbbell Shoulder Press 3 15-20 1 minute

#2 Dumbbell Upright Rows

or Lateral Raises

3 15-20 0

Triceps Pushdowns or

Kickbacks with palms

facing back (pronated

grip)

3 15-20 1 minute

#3 Dumbbell Curls

/Hammer Curls

3 15-20 0

Overhead Dumbbell

Triceps Extensions

3 15-20 1 minute

#4 Preacher Curls or

Concentration Curls

3 15-20 0

Lying Dumbbell Triceps

Extensions

3 15-20 1 minute

Day 3


and Reps

#1 Leg Press or Lunges


3 15-20 0

Lunges (Press with heels) 3 15-20 1 minute



3 15-20 0

Lying Leg Curls or

Dumbbell Stiff Legged

Deadlifts

3 15-20 1 minute


Dumbbell Squats

3 15-20 0

Wide Stance Squats

(press with heels)

3 15-20 1 minute

#4 Crunches 3 15-25 0

Leg Raises 3 15-25 1 minute


6


Day 1


and Reps

#1

One Arm Dumbbell

Rows

4 15-20 0

Incline Barbell or Incline

Dumbbell Press

4 15-20 1 minute


Wide Grip Pull-Ups to

Front or Two Arm Rows

(palms facing back)

3 15-20 1 minute




torso)

3 15-20 1 minute



4 15-20 0



4 15 1 minute


7

Day 2


and Reps



or Lateral Raises

4 15-20 1 minute

#2 Dumbbell Shoulder Press 3 15-20 0


Extensions

3 15-20 1 minute


Concentration Curls

4 15-20 0

Overhead Dumbbell

Triceps Extensions

4 15-20 1 minute

#4 Dumbbell Curls/Hammer

Curls

3 15-20 0


Triceps Kickbacks

(palms facing back)

3 15-20 1 minute

Day 3


and Reps


Dumbbell Squats

4 15-20 0

Wide Stance Squats

(press with heels)

4 15-20 1 minute

#2 Lying Leg Curls or Stiff

Legged Deadlifts

3 15-20 0

Lunges (press with heels) 3 15-20 1 minute

#3 Leg Press or Lunges

(press with toes)

3 15-20 0

Wide Stance Squats

(press with heels)

3 15-20 1 minute

#4 Twisting Crunches 4 15-25 0

Knee-Ins 4 15-25 1 minute


8


Day 1


and Reps

#1

Incline Dumbbell Press 4 15-20 0

Reverse Close Grip

Chins or Two Arm Rows

(reverse grip – palms

facing forward)

4 15-20 1 minute

#2 T-Bar Rows or Two

Arms Rows (palms

facing torso)

3 15-20 0

Chest Dips or Dumbbell

Bench Press

3 15-20 1 minute

#3 Incline Flyes 4 15-20 0

Wide Grip Pull-ups to


(palms facing backward)

4 15-20 1 minute


One Legged Dumbbell

Calf Raises

5 15-20 0


Two Legged Dumbbell

Calf Raises

5 15 1 minute


9

Day 2


and Reps

#1 Rear Delt Machine or

Bent Over Lateral Raises

4 15-20 0

Military Press or

Dumbbell Shoulder Press

4 15-20 1 minute

#2 Lateral Raises 3 15-20 0

EZ-Curls or Dumbbell

Curls

3 15-20 1 minute


Extensions/Close Grip


4 15-20 0

Incline Curls 4 15-20 1 minute

#4 Reverse E-Z Curls or

Hammer Curls

4 15-20 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

4 15-20 1 minute

Day 3


and Reps


Lunges (press with ball

of foot)

4 15-20 0

Leg Press or Dumbbell

Squats

4 15-20 1 minute

#2 Wide Stance Leg Press or

Wide Stance Dumbbell

Squats (press with heels)

4 15-20 0




3 15-20 0

Lying Leg Curls or


Deadlifts

3 15-20 1 minute




10

Growth Phase 1 - Week 4

NOTE - How To Perform A Modified Superset:

Rest 90 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 90

seconds and go back to exercise 1. Continue this pattern until both exercises are done for the

prescribed amount of sets.

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps



3 13, 10, 8 30-90

seconds



(palms facing

backwards)

3 13, 10, 8 30-90

seconds

#2 Barbell Bench Press 3 13, 10, 8 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forwards)

3 13, 10, 8 30-90

seconds

#3 Chest Dips or Incline

Flyes

3 13, 10, 8 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing torso)

3 13, 10, 8 30-90

seconds



3 8 30-90

seconds



3 10 30-90

seconds


11

Day 2

Modified

Supersets


Used and

Reps

#1 Bent Over Lateral

Raises

3 13, 10, 8 30-90

seconds

Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 13, 10, 8 30-90

seconds

#2 Military Press or

Dumbbell Press

3 13, 10, 8 30-90

seconds

Preacher or

Concentration Curls

3 13, 10, 8 30-90

seconds

#3 Reverse E-Z Curls or

Hammer Curls

3 13, 10, 8 30-90

seconds

Overhead Dumbbell

Triceps Extensions

3 13, 10, 8 30-90

seconds

#4 E-Z Curls or Dumbbell

Curls

3 13, 10, 8 30-90

seconds

Lying E-Z Triceps

Extensions or Lying

Dumbbell Triceps

Extensions

3 13, 10, 8 30-90

seconds


12

Day 3

Modified

Supersets


Used and

Reps

#1 Leg Press or Dumbbell

Squats

3 13, 10, 8 30-90

seconds

Lunges (Press with

heels)

3 13, 10, 8 30-90

seconds



3 13, 10, 8 30-90

seconds

Lying Leg Curls or


Deadlifts

3 13, 10, 8 30-90

seconds



of foot)

3 13, 10, 8 30-90

seconds

Wide Stance Leg Press

or Wide Stance


with heels)

3 13, 10, 8 30-90

seconds

#4 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises/Crunches 3 15-25 30-90

seconds

Monday/Tuesday/Thursday/Friday


13


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 13, 10, 8 30-90

seconds

Neutral Grip Pull-Ups

or or Two Arm Rows

(palms facing forward)

3 13, 10, 8 30-90

seconds



3 13, 10, 8 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backwards)

3 13, 10, 8 30-90

seconds

#3 Low Pulley Rows or

One Arm Rows

3 13, 10, 8 30-90

seconds

Incline Flyes 3 13, 10, 8 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

3 13, 10, 8 30-90

seconds


One Legged Dumbbell

Calf Raises

3 8 30-90

seconds


14

Day 2

Modified

Supersets


Used and

Reps

#1 Rear Delt Rows 3 13, 10, 8 30-90

seconds

Military Press or

Dumbbell Shoulder

Press

3 13, 10, 8 30-90

seconds

#2 Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 13, 10, 8 30-90

seconds


Triceps Kickbacks

(palms facing

backwards)

3 13, 10, 8 30-90

seconds


Curls

3 13, 10, 8 30-90

seconds

Close Grip Bench Press

(Barbell or Dumbbell)

3 13, 10, 8 30-90

seconds

#4 Incline Curls 3 13, 10, 8 30-90

seconds

Parallel Bar Triceps

Dips or Rope

Pushdowns or Triceps

Kickbacks (palms

facing torso)

3 13, 10, 8 30-90

seconds


15

Day 3

Modified

Supersets


Used and

Reps



3 13, 10, 8 30-90

seconds

Lying Leg Curls or


Deadlifts

3 13, 10, 8 30-90

seconds


Squats

3 13, 10, 8 30-90

seconds


(press with heels) or


Squats (press with

heels)

3 13, 10, 8 30-90

seconds


Lunges (Press with ball

of foot)

3 13, 10, 8 30-90

seconds

Seated Leg Curls or


Squats (press with

heels)

3 13, 10, 8 30-90

seconds

#4 Knee-ins 3 15-25 30-90

seconds

Crunches 3 15-25 30-90

seconds


16


Day 1

Modified

Supersets


Used and

Reps



3 13, 10, 8 30-90

seconds


Front or Two Arm

Rows (palms facing

backward)

3 13, 10, 8 30-90

seconds

#2 Flat Barbell or


3 13, 10, 8 30-90

seconds

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

3 13, 10, 8 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 13, 10, 8 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing forward)

3 13, 10, 8 30-90

seconds



Raises

3 13, 10, 8 30-90

seconds


One Legged Dumbbell

Calf Raises

3 8 30-90

seconds


17

Day 2

Modified

Supersets


Used and

Reps


Bent Over Lateral

Raises

3 13, 10, 8 30-90

seconds

Dumbbell Shoulder

Press

3 13, 10, 8 30-90

seconds

#2 Lateral Raises 3 13, 10, 8 30-90

seconds

Reverse E-Z Curls or

Hammer Curls

3 13, 10, 8 30-90

seconds

#3 Concentration Curls 3 13, 10, 8 30-90

seconds


Dips or Triceps

Pushdowns (straight

bar) or Triceps

Kickbacks (palms

facing back)

3 13, 10, 8 30-90

seconds

#4 Dumbbell Curls 3 13, 10, 8 30-90

seconds


or Close Grip


3 13, 10, 8 30-90

seconds


18

Day 3

Modified

Supersets


Used and

Reps



of foot)

3 13, 10, 8 30-90

seconds

Lying Leg Curls or

Stiff Legged Deadlifts

3 13, 10, 8 30-90

seconds



3 13, 10, 8 30-90

seconds

Lying Leg Curls or


Squats (press with

heels)

3 13, 10, 8 30-90

seconds


Squats

3 13, 10, 8 30-90

seconds


or Dumbbell Lunges

(press with heels)

3 13, 10, 8 30-90

seconds

#4 Hanging Leg Raises 3 15-25 30-90

seconds

Partial Sit-ups 3 15-25 30-90

seconds


19


Day 1


and Reps


Press

3 13-15 0

Wide Grip Pull-downs to



3 13-15 1 minute

#2 Flat Barbell or Dumbbell

Bench Press

3 13-15 0

Close Reverse Grip



3 13-15 1 minute


V-Bar Pull-downs or

Two Arm Rows (palms

facing your torso)

3 13-15 1 minute

#4 Seated Calf Raises or


3 15-25 0

One Legged Calf Presses

or Two Legged Calf

Raises

3 15-25 1 minute


20

Day 2


and Reps



3 13-15 0


or Lateral Raises

3 13-15 1 minute


Rope Pushdowns or

Triceps Kickbacks


3 13-15 1 minute

#3 Incline

Dumbbell/Hammer Curls

3 13-15 0


Triceps Kickbacks

(palms facing backwards)

3 13-15 1 minute

#4 High Pulley Cable Curls

or Concentration Curls

3 13-15 0

Overhead Dumbbell

Triceps Extensions

3 13-15 1 minute


21

Day 3


and Reps



3 13-15 0

Seated Leg Curls or


Deadlifts

3 13-15 1 minute


Squats

3 13-15 0

Lying Leg Curls or Wide

Stance Dumbbell Squats

(press with heels)

3 13-15 1 minute


Dumbbell Lunges (press

with ball of foot)

3 13-15 0


#4 Bicycle Crunches 3 15-25 0



22


Day 1


and Reps

#1



torso)

4 13-15 0

Barbell or Dumbbell

Bench Press

4 13-15 1 minute


Press

3 13-15 0

Close Grip Reverse

Chin-ups or Two Arm

Rows (palms facing

forward)

3 13-15 1 minute





3 13-15 1 minute

#4 Seated Calf Raises Or

One Legged Dumbbell

Calf Raises

4 15-25 0

Calf Raises or Two


Raises

4 15-25 1 minute


23

Day 2


and Reps



#2 Dumbbell Upright Rows

or Lateral Raises

3 13-15 0


Extensions

3 13-15 1 minute

#3 Dumbbell/Hammer Curls

Superset

3 13-15 0

Overhead Dumbbell

Triceps Extensions

3 13-15 1 minute

#4 Preacher or

Concentration Curls

4 13-15 0


Triceps Kickbacks


4 13-15 1 minute

Day 3


and Reps


Dumbbell Squats

4 13-15 0


#2 Lying Leg Curls or


Deadlifts

3 13-15 0

Wide Stance Squats


3 13-15 1 minute



of foot)

3 13-15 0


(press with heels)

3 13-15 1 minute

#4 Knee-Ins 4 15-25 0

Twisting Crunches 4 15-25 1 minute


24


Day 1


and Reps

#1

Incline Dumbbell Bench

Press

4 13-15 0

Reverse Close Grip



4 13-15 1 minute

#2 Wide Grip Pull-ups to


(palms facing backwards)

3 13-15 0

Incline Dumbbell Flyes 3 13-15 1 minute

#3 Chest Dips or Dumbbell

Bench Press

4 13-15 0



torso)

4 13-15 1 minute

#4 Calf Press or One Legged

Dumbbell Calf Raises

5 15-25 0


Two Legged Dumbbell

Calf Raises

5 15-25 1 minute


25

Day 2


and Reps

#1 Rear Delt Rows 4 13-15 0

Barbell or Dumbbell

Upright Rows or Lateral

Raises

4 13-15 1 minute


Barbell or Dumbbell

Curls

3 13-15 1 minute

#3 Lying E-Z or Dumbbell

Triceps Extensions/Close

Grip E-Z or Dumbbell

Bench Press

4 13-15 0


#4 Hammer Curls using

High Pulley Rope or

using Dumbbells

4 13-15 0

Rope Pushdowns or

Triceps Kickbacks


4 13-15 1 minute


26

Day 3


and Reps



with ball of foot)

4 13-15 0


Squats

4 13-15 1 minute

#2 One Legged Lying Leg

Curls or Dumbbell Wide

Stance Squats (press with

heels)

4 13-15 0




3 13-15 0

Lying Leg Curls or

Walking Lunges (press

with heels)

3 13-15 1 minute

#4 Crunches on Exercise

Ball

4 15-25 0

V-Ups 4 15-25 1 minute


27


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell

Bench Press or Barbell

version

3 10, 8, 6 30-90

seconds


Front or Two Arm

Rows (palms facing

forward)

3 10, 8, 6 30-90

seconds

#2 Flat Dumbbell Bench

Press or Barbell

version

3 10, 8, 6 30-90

seconds

Low Pulley Rows or

Two Arm Rows (palms

facing the torso)

3 10, 8, 6 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 10, 8, 6 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing backward)

3 10, 8, 6 30-90

seconds

#4 Calf Press or One


Raises

3 10 30-90

seconds


Two Legged Dumbbell

Calf Raises

3 12 30-90

seconds


28

Day 2

Modified

Supersets


Used and

Reps

#1 Rear Delt Rows or Rear

Delt Machine

3 10, 8, 6 30-90

seconds

Dumbbell Shoulder

Press or Arnold Press

3 10, 8, 6 30-90

seconds

#2 Lateral Raises 3 10, 8, 6 30-90

seconds

Reverse E-Z Curls or

Dumbbell Hammer

Curls

3 10, 8, 6 30-90

seconds

#3 Concentration Curls 3 10, 8, 6 30-90

seconds


Dips or Straight Bar

Pushdowns or Triceps

Kickbacks (palms

facing backward)

3 10, 8, 6 30-90

seconds

#4 Dumbbell Curls 3 10, 8, 6 30-90

seconds

Dumbbell Close Grip

Bench Press or Barbell

Version

3 10, 8, 6 30-90

seconds


29

Day 3

Modified

Supersets


Used and

Reps



of foot)

3 10, 8, 6 30-90

seconds

Lying Leg Curls or

Dumbbell Lunges

(press with heels)

3 10, 8, 6 30-90

seconds



3 10, 8, 6 30-90

seconds

Lying Leg Curls or

Wide Stance Squats

(press with heels)

3 10, 8, 6 30-90

seconds


Squats

3 10, 8, 6 30-90

seconds


or Barbell Squats (heel

press)

3 10, 8, 6 30-90

seconds

#4 Hanging Leg Raises 3 15-25 30-90

seconds


seconds


30


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell Flyes 3 10, 8, 6 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forward)

3 10, 8, 6 30-90

seconds


Press

3 10, 8, 6 30-90

seconds

One Arm Rows 3 10, 8, 6 30-90

seconds

#3 Chest Dips or Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds




3 10, 8, 6 30-90

seconds


One Legged Dumbbell

Calf Raises

3 10 30-90

seconds

Calf Press or Two


Raises

3 12 30-90

seconds


31

Day 2

Modified

Supersets


Used and

Reps


Raises

3 10, 8, 6 30-90

seconds

Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 10, 8, 6 30-90

seconds

#2 Arnold Press or

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

Preacher or

Concentration Curls

3 10, 8, 6 30-90

seconds

#3 Reverse E-Z or

Hammer Curls

3 10, 8, 6 30-90

seconds

Overhead Dumbbell

Triceps Extensions

3 10, 8, 6 30-90

seconds

#4 E-Z or Dumbbell Curls 3 10, 8, 6 30-90

seconds

Lying E-Z or Dumbbell

Triceps Extensions

3 10, 8, 6 30-90

seconds


32

Day 3

Modified

Supersets


Used and

Reps


Squats

3 10, 8, 6 30-90

seconds

Lunges (Press with

heels)

3 10, 8, 6 30-90

seconds



3 10, 8, 6 30-90

seconds

Lying Leg Curls or

Wide Stance Squats

(press with heels)

3 10, 8, 6 30-90

seconds


Dumbbell Lunges


3 10, 8, 6 30-90

seconds

One Legged Leg Curls

or Dumbbell Lunges

(press with heels)

3 10, 8, 6 30-90

seconds


seconds


seconds


33


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 10, 8, 6 30-90

seconds

Neutral Grip Pull-Ups

or Two Arm Rows


3 10, 8, 6 30-90

seconds

#2 Incline Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds


Front or Two Arm

Rows (palms facing

backward)

3 10, 8, 6 30-90

seconds


One Arm Rows

3 10, 8, 6 30-90

seconds

Incline Flyes 3 10, 8, 6 30-90

seconds



Raises

3 10 30-90

seconds


One Legged Dumbbell

Calf Raises

3 12 30-60

seconds


34

Day 2

Modified

Supersets


Used and

Reps

#1 Rear Delt Rows or

Bent Over Laterals

3 10, 8, 6 30-90

seconds

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds


Upright Rows or

Lateral Raises

3 10, 8, 6 30-90

seconds


Kickbacks (palms

facing backwards)

3 10, 8, 6 30-90

seconds


Curls

3 10, 8, 6 30-90

seconds


(with dumbbells or

barbell)

3 10, 8, 6 30-90

seconds

#4 Incline Curls 3 10, 8, 6 30-90

seconds

Parallel Bar Dips or

Rope Pushdowns or

Triceps Kickbacks


3 10, 8, 6 30-90

seconds


35

Day 3

Modified

Supersets


Used and

Reps

#1 Wide Stance Dumbbell

Squats (press with ball

of the foot)

3 10, 8, 6 30-90

seconds

Lying Leg Curls or


3 10, 8, 6 30-90

seconds



of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Squats

(heel press)

3 10, 8, 6 30-90

seconds

#3 Dumbbell Squats 3 10, 8, 6 30-90

seconds

Seated Leg Curls or

Wide Stance Squats

(press with heels)

3 10, 8, 6 30-90

seconds

#4 Knee-ins 3 10 30-90

seconds

Crunches 3 12 30-90

seconds


36


Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 45-degree Incline

Dumbbell Press

3 20-30 0 seconds

30-Degree Incline

Dumbbell Press

3 20-30 0 seconds

Flat Bench Dumbbell

Press

3 20-30 90 seconds


Front

3 20-30 0 seconds

Reverse Close Grip

Chins

3 20-30 0 seconds

Low Pulley Rows or

Two Arm Rows

3 20-30 90 seconds

#3 Two Legged Calf Raises 3 20-30 0 seconds

One Legged Dumbbell

Calf Raises

3 20-30 0 seconds



3 20-30 90 seconds


37

Day 2


Used and

Reps


Bent Over Laterals

3 20-30 0 seconds

Dumbbell Shoulder

Press

3 20-30 0 seconds

Lateral Raises 3 20-30 90 seconds

#2 Concentration Curls 3 20-30 0 seconds

Dumbbell Curls 3 20-30 0 seconds

Hammer Curls 3 20-30 90 seconds

#3 Reverse Grip Triceps

Kickbacks

3 20-30 0 seconds

Triceps Pushdowns

(straight bar)

3 20-30 0 seconds

Triceps Pushdowns (v-

bar)

3 20-30 90 seconds

Day 3


Used and

Reps

#1 Dumbbell Squats 3 20-30 0 seconds


with ball of foot)

3 20-30 0 seconds

Leg Extensions 3 20-30 90 seconds

#2 Leg Curls 3 20-30 0 seconds

Stiff Legged Deadlifts 3 20-30 0 seconds

Lunges (press with

heels)

3 20-30 90 seconds

#3 Bicycle Crunches 3 20-30 0 seconds

Crunches 3 20-30 0 seconds

Lying Leg Raises 3 20-30 90 seconds


38


Day 1


Used and

Reps


Press

3 20-30 0 seconds

Flat Flyes 3 20-30 0 seconds


Press (30-degree angle)

3 20-30 90 seconds

#2 Bent Over Barbell Rows

(you can use a low

incline bench for back

support)

3 20-30 0 seconds

Bent Over Reverse Grip

Barbell Rows (you can

use a low incline bench

for back support)

3 20-30 0 seconds

Wide Grip Pulldowns to

Front

3 20-30 90 seconds

#3 One Legged Dumbbell

Calf Raises

3 20-30 0 seconds



3 20-30 0 seconds

Calf Press or One


Raises

3 20-30 90 seconds

Day 2


Used and

Reps

#1 Military Press 3 20-30 0 seconds

Seated Bent Over

Laterals

3 20-30 0 seconds



39

#2 Reverse E-Z Curls 3 20-30 0 seconds

E-Z Curls 3 20-30 0 seconds

Concentration Curls 3 20-30 90 seconds

#3 Triceps Dips 3 20-30 0 seconds

Triceps Kickbacks

(Neutral Grip)

3 20-30 0 seconds

Lying E-Z Triceps

Extensions

3 20-30 90 seconds

Day 3


Used and

Reps


(press with heels)

3 20-30 0 seconds


with heels)

3 20-30 0 seconds

Leg Curls 3 20-30 90 seconds

#2 Leg Extensions 3 20-30 0 seconds

Leg Press 3 20-30 0 seconds

Dumbbell Squats 3 20-30 90 seconds

#3 Twisting Crunches

Performed on Decline

Bench

3 20-30 0 seconds

Crunches Performed on

Decline Bench

3 20-30 0 seconds

Knee-Ins 3 20-30 90 seconds


40


Day 1


Used and

Reps

#1 Incline Dumbbell Flyes

(45-degree angle)

3 20-30 0 seconds



3 20-30 0 seconds

Chest Dips 3 20-30 75 seconds


Two Arm Rows

3 20-30 0 seconds


Front

3 20-30 0 seconds

Close Reverse Grip

Chins

3 20-30 75 seconds


Legged Calf Raises

3 20-30 0 seconds


One Legged Dumbbell

Calf Raises

3 20-30 0 seconds

Two Legged Calf Raises 3 20-30 75 seconds


41

Day 2


Used and

Reps


Bent Over Lateral

Raises

3 20-30 0 seconds

One Arm Laterals 3 20-30 0 seconds

Arnold Press 3 20-30 75 seconds

#2 High Pulley Cable Curls

or Concentration Curls

3 20-30 0 seconds

High Pulley Rope

Hammer Curls

3 20-30 0 seconds


#3 Triceps Pushdowns

(straight bar)

3 20-30 0 seconds

Triceps Kickbacks

(Reverse Grip)

3 20-30 0 seconds

Triceps Pushdowns

(rope)

3 20-30 75 seconds

Day 3


Used and

Reps

#1 Stiff Legged Deadlifts 3 20-30 0 seconds

Wide Stance Squats

(press with heels)

3 20-30 0 seconds


with heels)

3 20-30 75 seconds



of foot)

3 20-30 0 seconds

Barbell or Dumbbell

Wide Stance Squats


3 20-30 75 seconds


42

#3 Crunches performed on

top of ball

3 20-30 0 seconds

Twisting Crunches on

top of ball

3 20-30 0 seconds

Lying Leg Raises on flat

bench

3 20-30 75 seconds


43


Day 1


Used and

Reps


Press

3 20-30 0 seconds


Incline 30-Degree


3 20-30 75 seconds


Front

3 20-30 0 seconds

Close Grip Pull-ups to

Front

3 20-30 0 seconds

One Arm Dumbbell

Rows

3 20-30 75 seconds



3 20-30 0 seconds

Calf Press or One


Raises

3 20-30 0 seconds



3 20-30 75 seconds

Day 2


Used and

Reps

#1 Dumbbell Upright Rows 3 20-30 0 seconds


Rear Delt Rows (both

arms)

3 20-30 75 seconds

#2 One Arm Dumbbell

Preacher Curls

3 20-30 0 seconds

Incline Curls 3 20-30 0 seconds


44

Incline Hammer Curls 3 20-30 75 seconds

#3 Close Grip Bench Press 3 20-30 0 seconds

Triceps Dips 3 20-30 0 seconds

Triceps Pushdowns

(straight bar)

3 20-30 75 seconds

Day 3


Used and

Reps


(press with heels)

3 20-30 0 seconds



with heels)

3 20-30 75 seconds



of foot)

3 20-30 0 seconds


#3 Lying Leg Raises on flat

bench

3 20-30 0 seconds

Crunches on flat bench 3 20-30 0 seconds



45


Day 1

Modified

Supersets


Used and

Reps


Dumbbell Press

3 15-20 45 seconds

V-Bar Pulldowns 3 15-20 45 seconds

#2 Flat Barbell or


3 15-20 45 seconds


Front

3 15-20 45 seconds

#3 Incline Flyes 3 15-20 45 seconds

Low Pulley Rows or

Two Arm Dumbbell

Rows

3 15-20 45 seconds

#4 One Legged Calf Raises

on Leg Press Machine

3 15-20 45 seconds



3 20-30 45 seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Bent Over Laterals 3 15-20 45 seconds

Barbell or Dumbbell

Upright Rows

3 15-20 45 seconds


Reverse E-Z Curls 3 15-20 45 seconds

#3 Incline Curls 3 15-20 45 seconds



46

#4 E-Z Curls 3 15-20 45 seconds

Triceps Pushdowns

(Straight Bar)

3 15-20 45 seconds

Day 3

Modified

Supersets


Used and

Reps

#1 Wide Stance Barbell or


with heels)

3 15-20 45 seconds

Stationary Lunges (press

with heels)

3 15-20 45 seconds

#2 Dumbbell Squats (press

with ball of foot)

3 15-20 45 seconds




with ball of foot)

3 15-20 45 seconds


with heels)

3 15-20 45 seconds

#4 Twisting Crunches 3 15-25 45 seconds

Hanging Leg Raises 3 15-25 45 seconds

onday/Tuesday/Thursday/Friday


47


Day 1

Modified

Supersets


Used and

Reps



3 15-20 45 seconds

Reverse Close Grip

Chins

3 15-20 45 seconds

#2 Flat Bench Press 3 15-20 45 seconds

Bent Over Rows

(Reverse Grip)

3 15-20 45 seconds

#3 Chest Dips 3 15-20 45 seconds

Low Pulley Rows 3 15-20 45 seconds



3 15-20 45 seconds


on Leg Press Machine

3 20-30 45 seconds

Day 2

Modified

Supersets


Used and

Reps


Upright Rows (using

bar)

3 15-20 45 seconds

#2 Bent Over Laterals

(palms facing

back/pronated grip)

3 15-20 45 seconds

Alternate Dumbbell

Curls

3 15-20 45 seconds


48

#3 Preacher E-Z Curls 3 15-20 45 seconds

Close Grip Bench Press 3 15-20 45 seconds

#4 Reverse Barbell Curls 3 15-20 45 seconds

Triceps Kickbacks

(reverse grip)

3 15-20 45 seconds

Day 3

Modified

Supersets


Used and

Reps


Lunges (press with

heels)

3 15-20 45 seconds


Wide Stance Barbell or

Dumbbell or Dumbbell


of foot)

3 15-20 45 seconds


with ball of foot)

3 15-20 45 seconds



with heels)

3 15-20 45 seconds

#4 V-Ups 3 15-25 45 seconds

Crunches on top of ball 3 15-25 45 seconds


49


Day 1


and Reps

#1

Incline Barbell Bench

Press

3 20-25 0


Front

3 20-25 0

Dumbbell Bench Press 3 20-25 0

One Arm Dumbbell

Rows

3 20-25 75 seconds


Low Pulley Rows or

Two Arm Rows

3 20-25 0

Standing Calf Raises Or

Two Legged Dumbbell

Calf Raises

3 20-25 0


One Legged Dumbbell

Calf Raises

3 20-25 75 seconds

Day 2


Used and

Reps

#1

Bent Over Lateral Raises 3 20-25 0

Dumbbell Shoulder

Press

3 20-25 0

Dumbbell Upright Rows 3 20-25 0

Triceps Pushdowns 3 20-25 75 seconds

#2

Dumbbell/Hammer Curls 3 20-25 0

Overhead Dumbbell

Triceps Extensions

3 20-25 0

Preacher or

Concentration Curls

3 20-25 0


Extensions

3 20-25 75 seconds


50

Day 3


Used and

Reps

#1


Squats (press with ball of

foot)

3 20-25 0

Lunges (Press with heels) 3 20-25 0

Wide Stance Squats


3 20-25 0


#2 Leg Extensions 3 20-25 0

Leg Curls 3 20-25 0

Crunches 3 20-25 0

Leg Raises 3 20-25 75 seconds


51


Day 1


and Reps

#1

One Arm Dumbbell

Rows

3 20-25 0

Incline Barbell Press 3 20-25 0


Front

3 20-25 0

Dumbbell Flyes 3 20-25 75 seconds

#2

Dumbbell Bench Press 3 20-25 0

Low Pulley Rows or

Two Arm Dumbbell

Rows

3 20-25 0


One Legged Dumbbell

Calf Raises

3 20-25 0


Two Legged Dumbbell

Calf Raises

3 20-25 75 seconds

Day 2


and Reps

#1



Dumbbell Shoulder Press 3 20-25 0


Extensions

3 20-25 75 seconds


Concentration Curls

3 20-25 0

Overhead Dumbbell

Triceps Extensions

3 20-25 0

Dumbbell/Hammer Curls 3 20-25 0



52

Day 3


and Reps

#1

Leg Extensions 3 20-25 0

Wide Stance Squats


3 20-25 0

Leg Curls 3 20-25 0

Lunges (press with

heels)

3 20-25 75 seconds



of foot)

3 20-25 0

Leg Curls 3 20-25 0

Twisting Crunches 3 20-25 0



53


Day 1


and Reps

#1


Reverse Close Grip

Chins

3 20-25 0

T-Bar Rows or Two

Arm Dumbbell Rows

3 20-25 0




Front

3 20-25 0


Two Legged Dumbbell

Calf Raises

3 20-25 0


One Legged Dumbbell

Calf Raises

3 20-25 60 seconds


54

Day 2


Used and

Reps

#1

Rear Delt Rows or Bent

Over Laterals

3 20-25 0

Military Press 3 20-25 0

Lateral Raises 3 20-25 0

EZ-Curls or Dumbbell

Curls

3 20-25 60 seconds




3 20-25 0

Incline Curls 3 20-25 0

Reverse E-Z Curls 3 20-25 0

Rope Pushdowns 3 20-25 60 seconds

Day 3


and Reps

#1


Leg Press or Dumbell


foot)

3 20-25 0

Stiff Legged Dumbbell

Dead-lifts

3 20-25 0

Lunges (press with heels) 3 20-25 60 seconds



3 20-25 0

Leg Curls 3 20-25 0

Twisting Crunches 3 15-25 0



55


Day 1


Used and

Reps

#1


Press

3 20-25 0


Front

3 20-25 0

Barbell Bench Press 3 20-25 0

Close Reverse Grip

Pull-ups

3 20-25 60 seconds

#2 Chest Dips 3 20-25 0

T-Bar Rows or Two

Arm Dumbbell Rows

3 20-25 0


One Legged Dumbbell

Calf Raises

3 20-25 0


Two Legged Dumbbell

Calf Raises

3 20-25 60 seconds

Day 2


Used and

Reps

#1

Bent Over Lateral

Raises

3 20-25 0

Barbell Upright Rows 3 20-25 0


Preacher or Dumbbell

Curls

3 20-25 60 seconds

#2 Reverse E-Z Curls 3 20-25 0

Overhead Dumbbell

Triceps Extensions

3 20-25 0

E-Z Curls 3 20-25 0

Lying E-Z Triceps

Extensions

3 20-25 60 seconds


56

Day 3


Used and

Reps

#1



of foot)

3 20-25 0

Lunges (Press with

heels)

3 20-25 0

Wide Stance Squats


3 20-25 0


Dead-lifts

3 20-25 60 seconds


Leg Curls 3 20-25 0

Bicycle Crunches 3 20-25 0

Leg Raises/Crunches 3 20-25 60 seconds



57


Day 1

Modified

Supersets


Used and

Reps

#1


Press (75-Degree Angle

on the Incline)

3 15-20 30 seconds

Neutral Grip Pull-Ups 3 15-20 30 seconds


Press

3 15-20 30 seconds


Front

3 15-20 30 seconds

#2 Low Pulley Rows 3 15-20 30 seconds

Incline Flyes 3 15-20 30 seconds


One Legged Dumbbell

Calf Raises

3 15-20 30 seconds


Two Legged Dumbbell

Calf Raises

3 15-20 30 seconds

Day 2

Modified

Supersets


Used and

Reps

#1

Rear Delt Rows 3 15-20 30 seconds

Military Press 3 15-20 30 seconds

Barbell Upright Rows 3 15-20 30 seconds


#2 Barbell Curls 3 15-20 30 seconds


Incline Curls 3 15-20 30 seconds


Dips

3 15-20 30 seconds


58

Day 3

Modified

Supersets


Used and

Reps

#1

Wide Stance Squats


3 15-20 30 seconds




of foot)

3 15-20 30 seconds

Stiff Legged Dead-lifts 3 15-20 30 seconds

#2 Barbell Lunges (Press

with ball of foot)

3 15-20 30 seconds


Knee-ins 3 15-20 30 seconds



59


Day 1

Modified

Supersets


Used and

Reps

#1


Press

3 15-20 30 seconds


Front

3 15-20 30 seconds

Flat Barbell Bench Press 3 15-20 30 seconds

Low Pulley Rows or

One Arm Rows

3 15-20 30 seconds



on the Incline)

3 15-20 30 seconds

T-Bar Rows or Close

Grip Chins

3 15-20 30 seconds


One Legged Dumbbell

Calf Raises

3 15-20 30 seconds


Two Legged Dumbbell

Calf Raises

3 15-20 30 seconds


60

Day 2

Modified

Supersets


Used and

Reps

#1


Over Laterals

3 15-20 30 seconds

Dumbbell Shoulder

Press

3 15-20 30 seconds





Dips

3 15-20 30 seconds



Day 3

Modified

Supersets


Used and

Reps

#1

Barbell Lunges (Press

with ball of foot)

3 15-20 30 seconds


Wide Stance Squats


3 15-20 30 seconds

Stiff Legged Dead-lifts 3 15-20 30 seconds



of foot)

3 15-20 30 seconds



Partial Sit-ups 3 15-20 30 seconds


61


Day 1


and Reps

#1

Incline Dumbbell Flyes 3 13-15 0

Two Arm Rows

(Reverse Grip – Palms

Facing Forward)

3 13-15 0

Standing Calf Raises Or

Two Legged Dumbbell

Calf Raises

3 13-15 0


One Legged Dumbbell

Calf Raises

3 13-15 75 seconds


One Arm Dumbbell

Rows

3 13-15 0


Press

3 13-15 0


Front

3 13-15 75 seconds

Day 2


Used and

Reps

#1


Dumbbell Shoulder

Press

3 13-15 0



#2

EZ Curls followed by

Reverse EZ Curls

3 13-15 0

Triceps Pushdowns 3 13-15 0

Preacher or

Concentration Curls

3 13-15 0

Triceps Kickbacks 3 13-15 75 seconds


62

Day 3


Used and

Reps

#1


Leg Curls 3 13-15 0

Crunches 3 13-15 0

Leg Raises 3 13-15 75 seconds



foot)

3 13-15 0

Lunges (Press with heels) 3 13-15 0

Wide Stance Squats


3 13-15 0

Lunhes (Press with heels) 3 13-15 75 seconds


63


Day 1


and Reps

#1

Barbell Bench Press 3 13-15 0

Low Pulley Rows or

Two Arm Dumbbell

Rows

3 13-15 0


One Legged Dumbbell

Calf Raises

3 13-15 0


Two Legged Dumbbell

Calf Raises

3 13-15 60 seconds

#2

Close Reverse Grip

Chins

3 13-15 0

Incline Barbell Press 3 13-15 0


Front

3 13-15 0

Dumbbell Flyes 3 13-15 60 seconds

Day 2


and Reps

#1





Extensions

3 13-15 60 seconds

#2 Incline Curls 3 13-15 0

Overhead Dumbbell

Triceps Extensions

3 13-15 0

Dumbbell Curls followed

by Hammer Curls

3 13-15 0



64

Day 3


and Reps

#1



of foot)

3 13-15 0

Leg Curls 3 13-15 0

Leg Raises 3 13-15 0




3 13-15 0


Wide Stance Squats

(press with heels)

3 13-15 0

Lunges (press with

heels)

3 13-15 60 seconds


65


Day 1


and Reps

#1

Two Arm Dumbbell

Rows (Neutral Grip)

3 13-15 0

Chest Dips 3 13-15 0

Incline Flyes 3 13-15 0


Front

3 13-15 45 seconds

#2 Incline Dumbbell Press 3 13-15 0

Reverse Close Grip

Chins

3 13-15 0


Two Legged Dumbbell

Calf Raises

3 13-15 0


One Legged Dumbbell

Calf Raises

3 13-15 45 seconds


66

Day 2


Used and

Reps

#1




Over Laterals

3 13-15 0


#2 Incline Curls 3 13-15 0

Rope Pushdowns 3 13-15 0

Incline Hammer Curls 3 13-15 0




3 13-15 45 seconds

Day 3


and Reps

#1

Wide Stance Squats


3 13-15 0

Lunges (press with heels) 3 13-15 0

Knee-Ins 3 13-15 0



Leg Press or Dumbell


foot)

3 13-15 0

Wide Stance Squats

(press with heels)

3 13-15 0



67


Day 1


Used and

Reps

#1


Press

3 13-15 0

Chest Dips 3 13-15 0


Front

3 13-15 0

Close Reverse Grip

Pull-ups

3 13-15 45 seconds

#2 Barbell Bench Press 3 13-15 0

Two Arm Dumbbell

Rows (Neutral Grip)

3 13-15 0


One Legged Dumbbell

Calf Raises

3 13-15 0


Two Legged Dumbbell

Calf Raises

3 13-15 45 seconds

Day 2


Used and

Reps

#1


Barbell Upright Rows 3 13-15 0

Rear Delt Rows 3 13-15 0


#2 Concentration Curls 3 13-15 0

Reverse Grip Triceps

Kickbacks

3 13-15 0

Incline Curls 3 13-15 0

Lying E-Z Triceps

Extensions

3 13-15 45 seconds


68

Day 3


Used and

Reps

#1



of foot)

3 13-15 0

Lunges (Press with

heels)

3 13-15 0

Wide Stance Squats


3 13-15 0


#2 Sissy Squats 3 13-15 0

Wide Stance Squats

(press with heels)

3 13-15 0


Leg Raises/Crunches 3 13-15 45 seconds



69


Day 1

Modified

Supersets


Used and

Reps

#1


Press

3 10-12 30 seconds


Front

3 10-12 30 seconds


One Legged Dumbbell

Calf Raises

3 10-12 30 seconds


Two Legged Dumbbell

Calf Raises

3 10-12 30 seconds


Incline Flyes 3 10-12 30 seconds

Wide Grip Pull-Ups 3 10-12 30 seconds



on the Incline)

3 10-12 30 seconds

Day 2

Modified

Supersets


Used and

Reps

#1

Rear Delt Rows 3 10-12 30 seconds

Military Press 3 10-12 30 seconds



#2 Incline Curls 3 10-12 30 seconds


Barbell Curls 3 10-12 30 seconds



70

Day 3

Modified

Supersets


Used and

Reps

#1

Wide Stance Squats


3 10-12 30 seconds

Lunges (press with

heels)

3 10-12 30 seconds



of foot)

3 10-12 30 seconds

Wide Stance Squats

(press with heels)

3 10-12 30 seconds



Knee-ins 3 10-12 30 seconds



71


Day 1

Modified

Supersets


Used and

Reps

#1


Press

3 10-12 30 seconds


Front

3 10-12 30 seconds


Low Pulley Rows or

Two Arm Rows

(Neutral Grip)

3 10-12 30 seconds

#2 Barbell Bench Press 3 10-12 30 seconds

T-Bar Rows or Reverse

Close Grip Chins

3 10-12 30 seconds


One Legged Dumbbell

Calf Raises

3 10-12 30 seconds


Two Legged Dumbbell

Calf Raises

3 10-12 30 seconds


72

Day 2

Modified

Supersets


Used and

Reps

#1


Over Laterals

3 10-12 30 seconds

Dumbbell Shoulder

Press

3 10-12 30 seconds





Dips

3 10-12 30 seconds

Reverse Close Grip

Chins (for biceps…use

biceps to pull yourself

up)

3 10-12 30 seconds


Day 3

Modified

Supersets


Used and

Reps

#1


with ball of foot)

3 10-12 30 seconds


Wide Stance Squats


3 10-12 30 seconds

Lunges (press with

heels)

3 10-12 30 seconds



of foot)

3 10-12 30 seconds

Wide Stance Squats

(press with heels)

3 10-12 30 seconds


Partial Sit-ups 3 10-12 30 seconds


73


Day 1

Modified

Supersets


Used and

Reps

#1


Press

3 8-10 30 seconds


Front

3 8-10 30 seconds

Flat Dumbbell Bench

Press

3 8-10 30 seconds

Close Grip Chins 3 8-10 30 seconds

#2 Chest Dips 3 8-10 30 seconds



One Legged Dumbbell

Calf Raises

3 8-10 30 seconds


Two Legged Dumbbell

Calf Raises

3 8-10 30 seconds

Day 2

Modified

Supersets


Used and

Reps

#1


Over Laterals

3 8-10 30 seconds

Dumbbell Shoulder

Press

3 8-10 30 seconds

Dumbbell Upright Rows 3 8-10 30 seconds




Dips

3 8-10 30 seconds

Reverse Close Grip

Chins (for biceps…use

biceps to pull yourself

up)

3 8-10 30 seconds



74

Day 3

Modified

Supersets


Used and

Reps

#1


with ball of foot)

3 8-10 30 seconds


Wide Stance Squats


3 8-10 30 seconds

Lunges (press with

heels)

3 8-10 30 seconds



of foot)

3 8-10 30 seconds

Wide Stance Squats

(press with heels)

3 8-10 30 seconds




75


Day 1


Used and

Reps

#1 45-degree Incline

Dumbbell Press

3 12-15 0 seconds

30-Degree Incline

Dumbbell Press

3 12-15 0 seconds

Flat Bench Dumbbell

Press

3 12-15 90 seconds


Front

3 12-15 0 seconds

Reverse Close Grip

Chins

3 12-15 0 seconds


#3 Calf Press 3 12-15 0 seconds

One Legged Dumbbell

Calf Raises

3 12-15 0 seconds

Seated Calf Raises 3 12-15 90 seconds

Day 2


Used and

Reps

#1 Rear Delt Machine 3 12-15 0 seconds

Dumbbell Shoulder

Press

3 12-15 0 seconds





#3 Reverse Grip Triceps

Kickbacks

3 12-15 0 seconds

Triceps Pushdowns

(straight bar)

3 12-15 0 seconds

Triceps Pushdowns (v-

bar)

3 12-15 90 seconds


76

Day 3


Used and

Reps



with ball of foot)

3 12-15 0 seconds


#2 Lying Leg Curls 3 12-15 0 seconds


Lunges (press with

heels)

3 12-15 90 seconds

#3 Bicycle Crunches 3 15-25 0 seconds




77

Loading Phase 6 - Week 32 Day 1


Used and

Reps


Press

3 12-15 0 seconds

Flat Flyes 3 12-15 0 seconds



3 12-15 90 seconds

#2 Bent Over Barbell Rows

(you can use a low

incline bench for back

support)

3 12-15 0 seconds

Bent Over Reverse Grip

Barbell Rows (you can

use a low incline bench

for back support)

3 12-15 0 seconds

Wide Grip Pulldowns to

Front

3 12-15 90 seconds


Calf Raises

3 12-15 0 seconds


Calf Press 3 12-15 90 seconds

Day 2


Used and

Reps


Seated Bent Over

Laterals

3 12-15 0 seconds


#2 Reverse E-Z Curls 3 12-15 0 seconds



#3 Triceps Dips 3 12-15 0 seconds

Triceps Kickbacks

(Neutral Grip)

3 12-15 0 seconds

Lying E-Z Triceps

Extensions

3 12-15 90 seconds


78

Day 3


Used and

Reps


(press with heels)

3 12-15 0 seconds


with heels)

3 12-15 0 seconds

Lying Leg Curls 3 12-15 90 seconds


Leg Press 3 12-15 0 seconds


#3 Twisting Crunches

Performed on Decline

Bench

3 15-25 0 seconds

Crunches Performed on

Decline Bench

3 15-25 0 seconds



79


Day 1


Used and

Reps

#1 Incline Dumbbell Flyes

(45-degree angle)

3 12-15 0 seconds



3 12-15 0 seconds




Front

3 12-15 0 seconds

Close Reverse Grip

Chins

3 12-15 90 seconds

#3 Calf Press 3 12-15 0 seconds


One Legged Dumbbell

Calf Raises

3 12-15 90 seconds

Day 2


Used and

Reps


Bent Over Lateral

Raises

3 12-15 0 seconds

One Arm Laterals 3 12-15 0 seconds

Arnold Press 3 12-15 90 seconds

#2 High Pulley Cable Curls 3 12-15 0 seconds

High Pulley Rope

Hammer Curls

3 12-15 0 seconds


#3 Triceps Pushdowns

(straight bar)

3 12-15 0 seconds

Triceps Kickbacks

(Reverse Grip)

3 12-15 0 seconds

Triceps Pushdowns

(rope)

3 12-15 90 seconds


80

Day 3


Used and

Reps


Wide Stance Squats

(press with heels)

3 12-15 0 seconds


with heels)

3 12-15 90 seconds



of foot)

3 12-15 0 seconds

Barbell or Dumbbell

Wide Stance Squats


3 12-15 90 seconds

#3 Crunches performed on

top of ball

3 15-25 0 seconds

Twisting Crunches on

top of ball

3 15-25 0 seconds

Lying Leg Raises on flat

bench

3 15-25 90 seconds


81


Day 1

Modified

Supersets


Used and

Reps


Dumbbell Press

3 12, 10, 8 30-90

seconds

V-Bar Pulldowns 3 12, 10, 8 30-90

seconds

#2 Flat Barbell or


3 12, 10, 8 30-90

seconds


Front

3 12, 10, 8 30-90

seconds

#3 Incline Flyes 3 12, 10, 8 30-90

seconds

Low Pulley Rows 3 12, 10, 8 30-90

seconds

#4 One Legged Calf

Raises on Leg Press

Machine

3 12, 10, 8 30-90

seconds

Seated Calf Raises 3 12-15 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Bent Over Laterals 3 12, 10, 8 30-90

seconds

Barbell or Dumbbell

Upright Rows

3 12, 10, 8 30-90

seconds

#2 Military Press 3 12, 10, 8 30-90

seconds

Reverse E-Z Curls 3 12, 10, 8 30-90

seconds

#3 Incline Curls 3 12, 10, 8 30-90

seconds


82

Triceps Dips 3 12, 10, 8 30-90

seconds

#4 E-Z Curls 3 12, 10, 8 30-90

seconds

Triceps Pushdowns

(Straight Bar)

3 12, 10, 8 30-90

seconds

Day 3

Modified

Supersets


Used and

Reps


Dumbbell Squats

(press with heels)

3 12, 10, 8 30-90

seconds

Stationary Lunges

(press with heels)

3 12, 10, 8 30-90

seconds


with ball of foot)

3 12, 10, 8 30-90

seconds

Leg Extensions 3 12, 10, 8 30-90

seconds


Dumbbell Squats


3 12, 10, 8 30-90

seconds


with heels)

3 12, 10, 8 30-90

seconds

#4 Twisting Crunches 3 15-25 30-90

seconds

Hanging Leg Raises 3 15-25 30-90

seconds

onday/Tuesday/Thursday/Friday


83


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell

Bench Press (30-degree

angle)

3 10, 8, 6 30-90

seconds

Reverse Close Grip

Chins

3 10, 8, 6 30-90

seconds

#2 Flat Bench Press 3 10, 8, 6 30-90

seconds

Bent Over Rows

(Reverse Grip)

3 10, 8, 6 30-90

seconds

#3 Chest Dips 3 10, 8, 6 30-90

seconds

Low Pulley Rows 3 10, 8, 6 30-90

seconds

#4 Seated Calf Raises 3 15-20 30-90

seconds

One Legged Calf

Raises on Leg Press

Machine

3 12-15 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Military Press 3 10, 8, 6 30-90

seconds

Upright Rows (using

bar)

3 10, 8, 6 30-90

seconds

#2 Bent Over Laterals

(palms facing

back/pronated grip)

3 10, 8, 6 30-90

seconds

Alternate Dumbbell

Curls

3 10, 8, 6 30-90

seconds


84

#3 Preacher E-Z Curls 3 10, 8, 6 30-90

seconds

Close Grip Bench Press 3 10, 8, 6 30-90

seconds

#4 Reverse Barbell Curls 3 10, 8, 6 30-90

seconds

Triceps Kickbacks

(reverse grip)

3 10, 8, 6 30-90

seconds

Day 3

Modified

Supersets


Used and

Reps

#1 Stiff Legged Deadlifts 3 10, 8, 6 30-90

seconds

Lunges (press with

heels)

3 10, 8, 6 30-90

seconds

#2 Leg Extensions 3 10, 8, 6 30-90

seconds


Dumbbell or Dumbbell


of foot)

3 10, 8, 6 30-90

seconds


with ball of foot)

3 10, 8, 6 30-90

seconds


Dumbbell Squats

(press with heels)

3 10, 8, 6 30-90

seconds

#4 V-Ups 3 15-25 30-90

seconds

Crunches on top of ball 3 15-25 30-90

seconds


85


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell or

Barbell Bench Press

6 6 30-90

seconds

Two Arm Dumbbell

Rows (laying on

bench)

6 6 30-90

seconds


Bench Press

3 10, 8, 6 30-90

seconds

Close Reverse Grip

Pull-ups

3 10, 8, 6 30-90

seconds


Calf Raises or on Leg

Press Machine

3 6-8 30-90

seconds

Two Legged Dumbbell

Calf Raises

3 8-10 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps


Dumbbell Shoulder

Press

6 6 30-90

seconds

Rear Delt Rows 6 6 30-90

seconds

#2 Incline Curls 6 6 30-90

seconds

Close Grip Dumbbell

Bench Press or Triceps

Pushdowns (with

straight bar)

6 6 30-90

seconds

#3 Hammer Curls or Rope

Curls

3 10, 8, 6 30-90

seconds

Triceps Kickbacks 3 10, 8, 6 30-90


86

(palms facing torso) or

Triceps Pushdowns

(Rope)

seconds

Day 3

Modified

Supersets


Used and

Reps

#1 Medium Stance

Dumbbell (or Barbell)

Squats or Leg Press

(medium stance)

6 6 30-90

seconds


Squats (press with

heels)

6 6 30-90

seconds


Lunges (pressing with

ball of foot)

3 10, 8, 6 30-90

seconds

Lying Leg Curls or


heels)

3 10, 8, 6 30-90

seconds


seconds


seconds



87


Day 1


and Reps

#1 30-Degree Incline

Dumbbell Press

10 10 0

Low Pulley Rows 10 10 0

Seated Calf Raises 10 10 1 minute

Day 2


and Reps

#1 One Arm Lateral Raises 3 13-15 0



or Rear Delt Machine

2 13-15 1 minute

#2 Reverse E-Z Curls 10 10 0

Lying E-Z Triceps

Extensions

10 10 1 minute

Day 3


and Reps

#1 Dumbbell Squats 10 10 0

Wide Stance Squats

(press with heels) – can

be performed holding

dumbbell in between legs

10 10 1 minute

#2

Crunches Performed On

Bench or Exercise Ball

3 15-25 0

Modified V-Ups

(position your hands in

the same way that you do

for Knee-Ins)

3 15-25 1 minute


88


Day 1


and Reps

#1 Wide Grip Pull-up to

Front

10 10 0

Flat Dumbbell Bench

Press

10 10 0

Standing Calf Raises

(Machine or Dumbbell)

10 10 1 minute

Day 2


and Reps



Rear Delt Rows 2 13-15 1 minute

#2 Incline Curls 10 10 0

Triceps Pushdowns

(using v bar) or

Kickbacks (Neutral Grip)

10 10 1 minute

Day 3


and Reps


(press with ball of foot) –

can be performed holding

dumbbell in between legs

10 10 0

Lunges (press with heels) 10 10 1 minute

#2

Leg Raise + Crunch 3 15-25 0



89


Day 1


and Reps

#1 Close Grip Pull-up

(Reverse Grip)

10 10 0

Chest Dips 10 10 0

One Legged Dumbbell

Calf Raises (Leg Press

Machine or Dumbbell)

10 10 1 minute

Day 2


and Reps

#1 Bent Over Laterals 3 13-15 0


Arnold Press 2 13-15 1 minute

#2 Concentration Curls 10 10 0


Pushdowns (using

straight bar) or

Kickbacks (Reverse

Grip)

10 10 1 minute

Day 3


and Reps

#1 Leg Press (close stance)

or Dumbbell Squats

(close stance)

10 10 0

Lying Leg Curls or Stiff

Legged Deadlifts (use

dumbbells)

10 10 1 minute

#2


V-Ups 3 15-25 1 minute


90


Day 1

Modified

Supersets


Used and

Reps


Barbell Bench Press

6 6 30-90

seconds

Two Arm Dumbbell

Rows (laying on

bench)

6 6 30-90

seconds


Bench Press

3 10, 8, 6 30-90

seconds

Close Reverse Grip

Pull-ups

3 10, 8, 6 30-90

seconds


Calf Raises or on Leg

Press Machine

3 6-8 30-90

seconds

Two Legged Dumbbell

Calf Raises

3 8-10 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps


Dumbbell Shoulder

Press

6 6 30-90

seconds

Rear Delt Rows 6 6 30-90

seconds

#2 Incline Curls 6 6 30-90

seconds

Close Grip Dumbbell

Bench Press or Triceps

Pushdowns (with

straight bar)

6 6 30-90

seconds


91

#3 Hammer Curls or Rope

Curls

3 10, 8, 6 30-90

seconds

Triceps Kickbacks

(palms facing torso) or

Triceps Pushdowns

(Rope)

3 10, 8, 6 30-90

seconds

Day 3

Modified

Supersets


Used and

Reps

#1 Medium Stance

Dumbbell (or Barbell)

Squats or Leg Press

(medium stance)

6 6 30-90

seconds


Squats (press with

heels)

6 6 30-90

seconds



ball of foot)

3 10, 8, 6 30-90

seconds

Lying Leg Curls or


heels)

3 10, 8, 6 30-90

seconds


seconds


seconds



92


Day 1

Modified

Supersets


Used and

Reps



6 6 30-90

seconds

Reverse Close Grip

Chin-ups

6 6 30-90

seconds

#2 Incline Flyes 3 10, 8, 6 30-90

seconds


Front

3 10, 8, 6 30-90

seconds


Calf Raises or Seated

Calf Raises

3 10 30-90

seconds

Two Legged Dumbbell

Calf Raises or Calf

Press (Two Legs)

3 10 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Dumbbell Upright

Rows

6 6 30-90

seconds

Rear Delt Rows or

Rear Delt Machine

6 6 30-90

seconds

#2 Preacher Curls (can be

done with dumbbell on

top of incline bench or

with e-z bar)

6 6 30-90

seconds


(Barbell or Dumbbell

Version)

6 6 30-90

seconds


93

#3 Reverse E-Z Curls 3 10, 8, 6 30-90

seconds

Triceps Parallel Bar

Dips or Bench Dips

3 10, 8, 6 30-90

seconds

Day 3

Modified

Supersets


Used and

Reps

#1 Lunges (press with ball

of foot)

6 6 30-90

seconds

Stiff-Legged Deadlifts

or Lunges (press with

heels)

6 6 30-90

seconds

#2 Squats (medium stance) 3 10, 8, 6 30-90

seconds


Squats (press with

heels) or Lying Leg

Curls

3 10, 8, 6 30-90

seconds


seconds


seconds



94


Day 1

Modified

Supersets


Used and

Reps


Press or Chest Dips

6 6 30-90

seconds


Front

6 6 30-90

seconds

#2 Incline Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds

One Arm Dumbbell

Rows or Low Pulley

Rows

3 10, 8, 6 30-90

seconds



Calf Raises

3 10 30-90

seconds

Two Legged Dumbbell

Calf Raises or Calf

Press (Two Legs)

3 10 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Dumbbell Shoulder

Press

6 6 30-90

seconds

Rear Delt Rows or Rear

Delt Machine

6 6 30-90

seconds

#2 Concentration Curls 6 6 30-90

seconds

Triceps Bench Dips or

Using Parallel Bars

6 6 30-90

seconds

#3 Preacher Dumbbell

Curls

3 10, 8, 6 30-90

seconds

Triceps Kickbacks


3 10, 8, 6 30-90

seconds


95

Day 3

Modified

Supersets


Used and

Reps

#1 Squats (medium stance) 6 6 30-90

seconds

Stiff-Legged Deadlifts

or Lunges (press with

heels)

6 6 30-90

seconds


of foot)

3 10, 8, 6 30-90

seconds


Squats (press with

heels) or Lying Leg

Curls

3 10, 8, 6 30-90

seconds

#3 Ball or Regular

Crunches

3 15-25 30-90

seconds


seconds


96


Day 1


and Reps


Close Grip Pull-Up to

Front

8 20-30 0


(Toes Pointed Forward)

8 20-30 1 minute

Day 2


and Reps



Lateral Raises 2 20-30 1 minute

#2 Concentration Curls 8 20-30 0

Triceps Dips 8 20-30 1 minute

Day 3


and Reps


of foot)

8 20-30 0


Squats (Press with heels)

8 20-30 1 minute

#2 Swiss Ball Crunches 3 20-30 0



97


Day 1


and Reps

#1 Incline 30-Degree


8 20-30 0

Close Reverse Grip Pull-

ups

8 20-30 0


(Toes Pointed Out)

8 20-30 1 minute

Day 2


and Reps

#1 Dumbbell Upright Rows 3 20-30 0



performed on Incline

Bench

2 20-30 1 minute

#2 E-Z Curls 8 20-30 0

E-Z Triceps Extensions 8 20-30 1 minute

Day 3


and Reps


w/ ball of foot)

8 20-30 0


#2




98


Day 1


and Reps

#1 Incline Dumbbell Press 8 20-30 0

Barbell Rows performed

laying on bench

8 20-30 0

Two Legged Dumbbell

Calf Raises (Toes

pointed forward)

8 20-30 1 minute

Day 2


and Reps

#1 One Arm Lateral Raises 3 20-30 0


Bent Over Lateral Raises 2 20-30 1 minute

#2 Dumbbell Curls 8 20-30 0

Lying E-Z Triceps

Extensions

8 20-30 1 minute

Day 3


and Reps

#1 Wide Stance Dumbbell

Squats (press with heels)

8 20-30 0

Goblet Squats 8 20-30 1 minute

#2

Lying Leg Raises 3 20-30 0

Bicycle Crunches 3 20-30 1 minute


99


Day 1

Modified

Supersets


Used and

Reps

#1 Flat Dumbbell Press 6 15-20 30-90

seconds

One Arm Dumbbell

Rows

6 15-20 30-90

seconds

#2 Incline Dumbbell

Bench Press

3 15-20 30-90

seconds

Close Reverse Grip

Pull-ups

3 15-20 30-90

seconds

#3 One Legged Calf

Raises

3 15-20 30-90

seconds

Two Legged Calf

Raises (Toes pointed

out)

3 15-20 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps


Press

6 15-20 30-90

seconds

Bent Over Laterals 6 15-20 30-90

seconds

#2 E-Z Curls 6 15-20 30-90

seconds

Triceps Dips 6 15-20 30-90

seconds

#3 E-Z Reverse Curls 3 15-20 30-90

seconds

Triceps Kickbacks

(Neutral Grip)

3 15-20 30-90

seconds


100

Day 3

Modified

Supersets


Used and

Reps

#1 Dumbbell Squats

(medium stance)

6 15-20 30-90

seconds


Squats (press with

heels)

6 15-20 30-90

seconds

#2 Stiff Legged Deadlifts 3 15-20 30-90

seconds

Lunges (press with

toes)

3 15-20 30-90

seconds


seconds


seconds



101


Day 1

Modified

Supersets


Used and

Reps

#1 Flat Dumbbell Press 6 15-20 30-90

seconds

Two Arm Rows

(reverse grip)

6 15-20 30-90

seconds

#2 Incline Flyes 3 15-20 30-90

seconds


Front

3 15-20 30-90

seconds

#3 Two Legged Calf

Raises (Toes Pointed

Out)

3 15-20 30-90

seconds

Two Legged Calf


Straight)

3 15-20 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Dumbbell Upright

Rows

6 15-20 30-90

seconds

Rear Delt Rows 6 15-20 30-90

seconds

#2 One Arm Preacher

Curls

6 15-20 30-90

seconds


(Barbell or Dumbbell

Version)

6 15-20 30-90

seconds

#3 Hammer Curls 3 15-20 30-90

seconds


seconds


102

Day 3

Modified

Supersets


Used and

Reps


of foot)

6 15-20 30-90

seconds

Stiff-Legged Deadlifts 6 15-20 30-90

seconds

#2 Squats (medium stance) 3 15-20 30-90

seconds


Squats (press with

heels) or Lying Leg

Curls

3 15-20 30-90

seconds


seconds


seconds



103


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell Press 6 15-20 30-90

seconds

Low Pulley Rows

(reverse grip)

6 15-20 30-90

seconds

#2 Chest Dips 3 15-20 30-90

seconds

Close Grip Pull-Up to

Front

3 15-20 30-90

seconds

#3 Two Legged Calf


In)

3 15-20 30-90

seconds

Two Legged Calf


Out)

3 15-20 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps


Press

6 15-20 30-90

seconds

Bent Over Laterals 6 15-20 30-90

seconds

#2 Preacher Curls 6 15-20 30-90

seconds

Triceps Dips (parallel

bars)

6 15-20 30-90

seconds

#3 Reverse E-Z Curls 3 15-20 30-90

seconds


Kickbacks or Reverse

Grip Triceps

Pushdowns

3 15-20 30-90

seconds


104

Day 3

Modified

Supersets


Used and

Reps

#1 Squats (medium

stance)

6 15-20 30-90

seconds


Squats (press with

heels) or Lying Leg

Curls

6 15-20 30-90

seconds

#2 Lunges or Leg Press


3 15-20 30-90

seconds


(press with heels)

3 15-20 30-90

seconds

#3 Crunches on Exercise

Ball or regular ones.

3 15-20 30-90

seconds

Knee-Ins 3 15-20 30-90

seconds



105


Day 1


and Reps


Barbell Bench Press

3 20-30 0


Front

3 20-30 1 minute

#2 Flat Dumbbell or Barbell

Bench Press

3 20-30 0

One Arm Dumbbell

Rows

3 20-30 1 minute


Two Arm Dumbbell

Rows or Low Pulley

Rows

3 20-30 1 minute

#4 One Legged Calf Raises 3 20-30 0


(Toes pointed out)

3 20-30 1 minute

Day 2


and Reps



#2 Dumbbell Upright Rows 3 20-30 0

Triceps Dips or

Pushdowns

3 20-30 1 minute

#3 Dumbbell/Hammer Curls 3 20-30 0

Overhead Dumbbell

Triceps Extensions

3 20-30 1 minute

#4 Preacher Curls 3 20-30 0


Extensions

3 20-30 1 minute


106

Day 3


and Reps

#1 Dumbbell Squats or Leg

Press

3 20-30 0



(press with ball of the

foot)

3 20-30 0

Lying Leg Curls or Wide

Stance Squats (press with

heels)

3 20-30 1 minute


Dumbbell Squats

3 20-30 0

Stiff Legged Deadlifts or

Wide Stance Squats

(press with heels)

3 20-30 1 minute

#4 Crunches 3 20-30 0

Leg Raises 3 20-30 1 minute


107


Day 1


and Reps

#1

One Arm Dumbbell

Rows

4 20-30 0

Incline Dumbbell or

Barbell Press

4 20-30 1 minute



Front

3 20-30 1 minute


Two Arm Dumbbell

Rows (laying on bench)

or Low Pulley Rows

3 20-30 1 minute


Two Legged Calf Raises 4 20-30 1 minute

Day 2


and Reps


Dumbbell Upright Rows 4 20-30 1 minute



Extensions

3 20-30 1 minute


Overhead Dumbbell

Triceps Extensions

4 20-30 1 minute

#4 Dumbbell/Hammer Curls 3 20-30 0

Bench Dips or Triceps

Pushdowns

3 20-30 1 minute


108

Day 3


and Reps

#1 Dumbbell Squats or Leg

Extensions

4 20-30 0

Wide Stance Squats

(press with heels)

4 20-30 1 minute



3 20-30 0



of foot) or Leg Press

3 20-30 0

Stiff Legged Deadlifts 3 20-30 1 minute




109


Day 1


and Reps

#1


Reverse Close Grip

Chins

4 20-30 1 minute

#2 Two Arm Dumbbell

Rows (Laying Down on

Bench) or T-Bar Rows

3 20-30 0

Chest Dips 3 20-30 1 minute



Front

4 20-30 1 minute


Two Legged Calf Raises 5 20-30 1 minute

Day 2


and Reps


Military Press or

Dumbbell Shoulder Press

4 20-30 1 minute

#2 Lateral Raises 3 20-30 0

EZ-Curls 3 20-30 1 minute




4 20-30 0


#4 Reverse E-Z Curls 4 20-30 0

Triceps Kickbacks or

Rope Pushdowns

4 20-30 1 minute


110

Day 3


and Reps


of foot) or Leg

Extensions

4 20-30 0

Dumbbell Squats or Leg

Press

4 20-30 1 minute

#2 Stiff Legged Dumbbell

Dead-lifts

4 20-30 0




3 20-30 0

Wide Stance Squats


Lying Leg Curls

3 20-30 1 minute




111


NOTE - How To Perform A Modified Superset:

Rest 30-90 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest

30-90 seconds and go back to exercise 1. Continue this pattern until both exercises are done for

the prescribed amount of sets.

Day 1

Modified

Supersets


Used and

Reps



on the Incline)

3 13-15 30-90

seconds

Close or Neutral Grip

Pull-Ups

3 13-15 30-90

seconds



3 13-15 30-90

seconds


Front

3 13-15 30-90

seconds

#3 Two Arm Dumbbell

Rows (laying on bench)

or Low Pulley Rows

3 13-15 30-90

seconds

Incline Flyes 3 13-15 30-90

seconds

#4 One Legged Calf Raises

or Calf Press

3 13-15 30-90

seconds


or Standing Machine

Calf Raises

3 13-15 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Rear Delt Rows 3 13-15 30-90

seconds

Military or Dumbbell

Shoulder Press

3 13-15 30-90

seconds


112


Upright Rows

3 13-15 30-90

seconds

Lying Triceps

Extensions or Triceps

Pushdowns

3 13-15 30-90

seconds

#3 Barbell Curls 3 13-15 30-90

seconds


(Dumbbell or Barbell)

3 13-15 30-90

seconds

#4 Incline Curls 3 13-15 30-90

seconds


seconds

Day 3

Modified

Supersets


Used and

Reps



3 13-15 30-90

seconds

Wide Stance Squats


Lying Leg Curls

3 13-15 30-90

seconds


of foot) or Leg Press

3 13-15 30-90

seconds

Stiff Legged Dead-lifts 3 13-15 30-90

seconds

#3 Sissy Squats 3 13-15 30-90

seconds

Wide Stance Squats


Lying Leg Curls

3 13-15 30-90

seconds

#4 Knee-ins 3 15-25 30-90

seconds

Crunches 3 15-25 30-90

seconds


113


Day 1

Modified

Supersets


Used and

Reps


Barbell Bench Press

3 13-15 30-90

seconds


Front

3 13-15 30-90

seconds

#2 Flat Dumbbell or

Barbell Bench Press

3 13-15 30-90

seconds

Two Arm Rows (laying

on bench) or Low

Pulley Rows

3 13-15 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 13-15 30-90

seconds

One Arm Rows or T-

Bar Rows

3 13-15 30-90

seconds



Raises

3 13-15 30-90

seconds

Standing Machine Calf

Raises or One Legged

Dumbbell Calf Raises

3 13-15 30-90

seconds


114

Day 2

Modified

Supersets


Used and

Reps

#1 Rear Delt Rows 3 13-15 30-90

seconds

Dumbbell Shoulder

Press

3 13-15 30-90

seconds

#2 Lateral Raises 3 13-15 30-90

seconds

Reverse E-Z Curls 3 13-15 30-90

seconds

#3 Concentration Curls 3 13-15 30-90

seconds


seconds

#4 Dumbbell Curls 3 13-15 30-90

seconds

Close Grip Bench Press 3 13-15 30-90

seconds

Day 3

Modified

Supersets


Used and

Reps

#1 Lunges (Press with ball

of foot)

3 13-15 30-90

seconds


or Lying Leg Curls

3 13-15 30-90

seconds



3 13-15 30-90

seconds

Wide Stance Squats

(press with heels))

3 13-15 30-90

seconds

#3 Dumbbell Squats or

Leg Press

3 13-15 30-90

seconds

Lunges (Press with

heels)

3 13-15 30-90

seconds


115

#4 Lying Leg Raises 3 15-25 30-90

seconds


seconds


116


Day 1

Modified

Supersets


Used and

Reps

#1 Incline Dumbbell

Bench Press

3 13-15 30-90

seconds


Front

3 13-15 30-90

seconds

#2 Flat Barbell or


3 13-15 30-90

seconds

Close Reverse Grip

Chins

3 13-15 30-90

seconds

#3 Incline Flyes 3 13-15 30-90

seconds

Two Arm Dumbbell

Rows (laying on

bench)

3 13-15 30-90

seconds



Calf Raises

3 15-25 30-90

seconds

Two Legged Calf

Raises or One Legged

Calf Presses

3 15-25 30-90

seconds

Day 2

Modified

Supersets


Used and

Reps

#1 Bent Over Laterals 3 13-15 30-90

seconds

Dumbbell Upright

Rows

3 13-15 30-90

seconds


Press

3 13-15 30-90

seconds

Rope Pushdowns or

Triceps Kickbacks

3 13-15 30-90

seconds


117

#3 Incline

Dumbbell/Hammer

Curls

3 13-15 30-90

seconds

Lying EZ Triceps

Extensions

3 13-15 30-90

seconds

#4 Concentration Curls 3 13-15 30-90

seconds

Overhead Dumbbell

Triceps Extensions

3 13-15 30-90

seconds

Day 3

Modified

Supersets


Used and

Reps



3 13-15 30-90

seconds

Lying Leg Curls or

Lunges (press with

heels)

3 13-15 30-90

seconds


Leg Press

3 13-15 30-90

seconds

Wide Stance Squats

(press with heels)

3 13-15 30-90

seconds


Dumbbell Squats

3 13-15 30-90

seconds

Stiff Legged Deadlifts 3 13-15 30-90

seconds


seconds

Knee-Ins 3 15-25 30-90

seconds


118


Day 1


Used and

Reps

#1

Low Pulley Rows or

Two Arm Dumbbell

Rows (laying on

bench)

4 13-15 0

Dumbbell or Barbell

Bench Press

4 13-15 30-90

seconds

#2 Incline Dumbbell

Bench Press

3 13-15 0

Close Grip Reverse

Chin-ups

3 13-15 30-90

seconds



Front

3 13-15 30-90

seconds


One Legged Dumbbell

Calf Raises

4 15-25 0

Two Legged Dumbbell

Calf Raises or Standing

Calf Raise Machine

4 15-25 30-90

seconds

Day 2


Used and

Reps


Raises

4 13-15 0

Dumbbell Shoulder

Press

4 13-15 30-90

seconds

#2 Dumbbell Upright

Rows

3 13-15 0


119

Lying Dumbbell

Triceps Extensions

3 13-15 30-90

seconds

#3 Dumbbell/Hammer

Curls Superset

3 13-15 0

Overhead Dumbbell

Triceps Extensions

3 13-15 30-90

seconds



seconds

Day 3


Used and

Reps



of foot)

4 13-15 0

Lunges (press with

heels)

4 13-15 30-90

seconds

#2 Lying Leg Curls or


3 13-15 0

Wide Stance Squats


3 13-15 30-90

seconds


Leg Press

3 13-15 0

Lunges (press with

heels)

3 13-15 30-90

seconds

#4 Knee-Ins 4 15-25 0

Twisting Crunches 4 15-25 30-90

seconds

body re-engineering 3.0 advanced routine year 2 re...wide grip pull-up/pull-down to front or two arm...

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