1-4 WEEKS
CHEST AND BICEPS
Bench Press 3 sets 12- 8 reps
Incline Bench Press 3 sets 12-8 reps
Incline Dumbbell Flys 3 sets 15- 10 reps
Cable Crossovers 3 sets 15 reps
Dips 3 sets 15- 10 reps
Barbell Curls 3 sets 12-8 reps
Preacher Curls 3 sets 12- 8 reps
Hammer Curls 3 sets 12- 8 reps
SHOULDERS ABS CARDIO
Barbell Overhead Press 3 sets 12- 8 reps
Front Barbell Raise 3 sets 15-10 reps
Side Laterals 3 sets 15 reps
Bent Laterals 3 sets 15 reps
Situps 3 sets 30 reps
Leg Lifts 3 sets 15 reps
Medicine Ball Turns 3 sets 20 reps
Oblique Crunches 3 sets 15 reps
20-30 cardio, either treadmill, elliptical, or swimming
Back and Triceps
Deadlifts 3 sets 12- 8 reps
Barbell Rows 3 sets 15- 10 reps
Dumbbell Rows 3 sets 12- 8 reps
Pullups 3 sets until failure
Lat Pulldowns 3 sets 15 reps
Close Grip Bench Press 3 sets 12- 8 reps
Lying Skullcrushers 3 sets 12 -8 reps
Tricep Kickbacks 3 sets 15 reps
Rope Pushdowns 3 sets 15 reps
Traps Forearms Abs Cardio
Barbell Shrugs 3 sets 15 reps
Behind the Back Barbell Shrugs 3 sets 15 reps
Dumbbell Shrugs 3 sets 15 reps
Close Grip Upright Rows 3 sets 15 reps
Seated Wrist Curls 3 sets til failure
Standing Wrist Curls 3 sets til failure
Standing Behind Back wrist curls 3 sets til failure
Hammer Sit ups 3 sets 10 reps
6 inches 30 second hold
Leg Lifts (to the side) 3 sets 12 reps
Oblique Crunches
20- 30 min cardio, either swimming, eliptical, treadmill, or sprinting
Legs
Squats 3 sets 12- 8 reps
Leg Presses 3 sets 12-8 reps
Hack Squats 3 sets 12- 8 reps
Quad Machine 3 sets 15 reps
Lying Leg Curl 3 sets 15 reps
Seated Leg Curl 3 sets 15 reps
Standing Calf Raises 3 sets 15 reps
Seated Calf Raises 3 sets 15 reps
REST DAY, then repeat cycle
4-8 WEEKS
Chest and Biceps
Bench Press 3 sets 10- 6 reps
Dumbbell Incline Bench Press 3 sets 10- 6 reps
Flat Dumbbell Flys 3 sets 10- 8 reps
Dips 3 sets 10- 6 reps
Fly Machine 3 set 12- 6 reps
Barbell Curl 3 sets 10- 6 reps
Incline Dumbbell Curl 3 sets 10 -6 reps
Concentration Curl 3 sets 10- 6 reps
Hammer Curl 3 sets 8- 6 reps
Shoulders Abs Cardio
Barbell Overhead Press (Seated or Standing) 3 sets 10 -6 reps
Dumbbell Overhead Press 3 sets 10- 6 reps
Upright Rows (Wide Grip) 3 sets 12- 8 reps
Side Laterals 3 sets 12- 8 reps
Rear Delt Machine 3 sets 12- 8 reps
Hammer Crunches 3 sets 15 reps
6 inches 3 sets minute long hold
Oblique Crunches 3 sets 15 reps
Medicine Ball Twists 3 sets 30 reps each side
20- 30 minute cardio, either swimming, treadmill, elliptical, sprinting, or boxing
Back and Triceps
Deadlifts 3 sets 10 -6 reps
T- BAR Rows 3 sets 12- 8 reps
Dumbbell Rows 3 sets 12-6 reps
Seated Cable Rows 3 sets 12- 8 reps
Chinups 3 sets until failure
Decline Close Grip Bench Press 3 sets 10- 6 reps
Sitting Skull Crushers 3 sets 12- 6 reps
Lying Dumbbell Extensions 3 sets 10- 6 reps
Dips off a Bench 3 sets until failure
Traps, Forearms, Abs, Cardio
Behind the Back Barbell Shrugs 3 sets 12 reps
Incline Seated Dumbbell Shrugs 3 sets 12 reps
Barbell Shrugs 3 sets 12 reps
Upright Rows 3 sets 12 reps
Behind the Back wrist curls 3 sets til failure
Seated Dumbbell Wrist curls 3 sets til failure
Standing Dumbbell Wrist curls 3 sets til failure
Crunches 3 sets 50 reps
Medicine Ball Crunches 3 sets 25 reps
Olique Crunches 3 sets 12 reps
Side Planks 3 sets 1 minute long hold
20- 30 min cardio of your choice, either swimming, elliptical, treadmill, boxing, or sprinting
Legs
Squats 3 sets 10 -6 reps
Hack Squats (Legs Close together) 3 sets 12 – 8 reps
Leg Presses 3 sets 10 -6 reps
Walking Lunges 3 sets walk 50 feet at a time
Seated Leg Curls 3 sets 10-8 reps
Lying Leg Curls 3 sets 10- 8 reps
Standing Calf Raises 3 sets 12 reps
Seated Calf Raises 3 sets 12 reps
REST DAY, THEN REPEAT CYCLE
8-12 WEEKS
Chest and Biceps
Bench Press 3 sets 8-4 reps
Dumbbell Flat Bench 3 sets 8- 4 reps
Incline Dumbbell Flys 3 sets 10-6 reps
Dips 3 sets 8- 6 reps
Cable Crossovers (start from bottom and go upwards) 3 sets 10- 8 reps
Barbell Curls 3 sets 10- 4 reps
Hammer Curls 3 sets 8- 6 reps
Preacher Curls 3 sets 8- 4 reps
Incline Dumbbell Curls 3 sets 8 reps
Shoulders Abs Cardio
Seated Overhead Press 3 sets 8- 4 reps
Dumbbell Overhead Press 3 sets 8 – 4 reps
Side Laterals 3 sets 8 reps
Standing Bent Laterals 3 sets 10 reps
1 arm side laterals 3 sets 12 reps
Crunches 3 sets 50 each
6 inches 3 sets minute long hold
Leg Lifts (to the side) 3 sets 15 reps
Standing Oblique Crunches 3 sets 20 reps
20-30 minute cardio, either swimming, sprinting, or treadmill
Back and Triceps
Deadlifts 3 sets 8- 4 reps
Dumbbell Rows 3 sets 10- 6 reps
Barbell Rows 3 sets 10- 6 reps
Reverse Grip Lat Pulldowns 3 sets 8 reps
1 arm seated cable rows 3 sets 8 reps
Decline Close Grip Bench Press 3 sets 8- 4 reps
Regular Close Grip Bench Press 3 sets 8- 4 reps
Decline Skull Crushers 3 sets 10- 6 reps
Tricep V- BAR pressdown 3 sets 12 reps
Traps, Abs, Cardio
Barbell Shrugs 3 sets 10 reps
Dumbbell Shrugs 3 sets 10 reps
Dumbbell Seated Incline Shrugs 3 sets 10 reps
Upright Rows (close grip) 3 sets 10 reps
6 inches 3 sets minute 30 second hold
Crunches 3 sets 80 each
Side Planks 3 sets 60 second hold
Hanging Leg Lifts (to the side) 3 sets 15 reps each
20-30 minute cardio, either swimming, sprinting, boxing, or treadmill
Legs
Squats 3 sets 8- 4 reps
Leg Presses 3 sets 8- 6 reps
Quad Machine 3 sets 10 reps
Hack Squats (Legs Close Together) 3 sets 10- 6 reps
Lying Leg Curls 3 sets 10- 6 reps
Standing Leg Curls 3 sets 10- 6 reps
Seated Calf Raises 3 sets 10 -8 reps
Standing Calf Raises 3 sets 10 -8 reps
REST DAY, THEN REPEAT CYCLE
