XxX - Week 1_3

Workout 1 Monday & Thursday (Push Workout)

Legs 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Smith Machine k r k r k r k r k r k r
Squats k r k r k r k r k r k r
k r k r k r k r k r k r
Chest 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Incline (Inc3) k r k r k r k r k r k r
Bench-Press 4 k r k r k r k r k r k r
5 k r k r k r k r k r k r
6 k r k r k r k r k r k r
Chest 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Flat k r k r k r k r k r k r
Dumb-Press k r k r k r k r k r k r
k r k r k r k r k r k r
Chest 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Decline k r k r k r k r k r k r
Dumb-Press k r k r k r k r k r k r
Shoulders 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Barbell k r k r k r k r k r k r
Shoulder-Press k r k r k r k r k r k r
k r k r k r k r k r k r
Shoulders 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Dumbell k r k r k r k r k r k r
Lat-Raise k r k r k r k r k r k r
k r k r k r k r k r k r
Shoulders 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Seated Dumb k r k r k r k r k r k r
Front-Raise k r k r k r k r k r k r
k r k r k r k r k r k r

Triceps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps

Close Grip k r k r k r k r k r k r
Bench-Press k r k r k r k r k r k r
k r k r k r k r k r k r
Triceps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Tricep Dips k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r

Workout 2 Tuesday & Friday (Pull Workout)

Lower-Back 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps

Tips, Tel 07725560601

If you Have to; cut the Sets [email protected]
Not Reps or Exercises!
Rest 3min between sets
6min between exercises.
 XxX - Week 1_3

Deadlift k r k r k r k r k r k r
& Shrug k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r

Back 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps

Lat Chins k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Back 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
T-Bar k r k r k r k r k r k r
Row k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r

Biceps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps

Barbell Curl k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Biceps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps
Incline (3) k r k r k r k r k r k r
Alt-Dumb-Curls k r k r k r k r k r k r
k r k r k r k r k r k r

Abs 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps 6/8Reps

Machine k r k r k r k r k r k r
Crunches k r k r k r k r k r k r

Abs Reps Reps Reps Reps Reps Reps

Ball r r r r r r
Crunches r r r r r r

Abs Reps Reps Reps Reps Reps Reps

V-Sits r r r r r r
r r r r r r

Tips, Tel 07725560601

If you Have to; cut the Sets [email protected]
Not Reps or Exercises!
Rest 3min between sets
6min between exercises.
 XxX - Week 4_6

Workout 1 Monday & Thursday (Push Workout)

Legs 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Squats k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r

Chest 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Bench k r k r k r k r k r k r k r k r k r k r k r k r
Press k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Chest 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Incline (Inc3) k r k r k r k r k r k r k r k r k r k r k r k r
Dumb-Press 4 k r k r k r k r k r k r k r k r k r k r k r k r
5 k r k r k r k r k r k r k r k r k r k r k r k r
6 k r k r k r k r k r k r k r k r k r k r k r k r
Shoulders 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Dumbell k r k r k r k r k r k r k r k r k r k r k r k r
Shoulder-Press k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Shoulders 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Upright k r k r k r k r k r k r k r k r k r k r k r k r
Row k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Triceps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Close-Grip k r k r k r k r k r k r k r k r k r k r k r k r
Bench-Press k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Triceps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Dips k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Workout 2 Tuesday & Friday (Pull Workout)
Loower Back 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Tips,
Tel 07725560601
You only have to perform the
Email [email protected]
25Reps after the Last Set,
If Struggling
 XxX - Week 4_6

Deadlift k r k r k r k r k r k r k r k r k r k r k r k r
& Shrug k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Lats 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
T-Bar k r k r k r k r k r k r k r k r k r k r k r k r
Row k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Back 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Wide Grip k r k r k r k r k r k r k r k r k r k r k r k r
Lat Pul-Down k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r

Biceps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Barbell Curls k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Biceps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Preacher curls k r k r k r k r k r k r k r k r k r k r k r k r
(Ball)or Machine k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r

Abs 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps 3/5Reps 25Reps
Machine k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r k r k r
Abs Reps Hold Reps Hold Reps Hold Reps Hold Reps Hold Reps Hold
Ball Crunches r Sec r Sec r Sec r Sec r Sec r Sec
& Plank r Sec r Sec r Sec r Sec r Sec r Sec
r Sec r Sec r Sec r Sec r Sec r Sec

Tips,
Tel 07725560601
You only have to perform the
Email [email protected]
25Reps after the Last Set,
If Struggling
 XxX - Week 7_9

Workout 1 Monday & Thursday

Chest 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps Triceps Triceps Abs Abs
Incline (Inc3) k r k r k r k r k r k r Close Grip Rope Decline Hanging
Bench-Press 4 k r k r k r k r k r k r Benchpress Pull-Down Situps Leg-Raises
5 k r k r k r k r k r k r 8/10Reps 25/30Reps 6/8Reps 6/8Reps
6 k r k r k r k r k r k r k r k r k r k r
Chest 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps k r k r k r k r
Dumbell k r k r k r k r k r k r k r k r k r k r
Pullovers k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r
Chest 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps k r k r k r k r
Cable-X k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r
k r k r k r k r
Shoulders 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps k r k r k r k r
Barbell k r k r k r k r k r k r
Shoulder-Press k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r
Shoulders 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps k r k r k r k r
Dumbell k r k r k r k r k r k r
Lat-Raise k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r
Shoulders 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps k r k r k r k r
Bent Over k r k r k r k r k r k r
Lat Raise k r k r k r k r k r k r k r k r k r k r
k r k r k r k r k r k r k r k r k r k r
k r k r k r k r
Traps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Barbell k r k r k r k r k r k r
Shrugs k r k r k r k r k r k r
k r k r k r k r k r k r

Tips,
Tel 07725560601
"No Pain, No Gain"
Email [email protected]
Rest only 2 mins between exercises!
 XxX - Week 7_9

Workout 2 Tuesday & Friday

Legs 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
KettleBell k r k r k r k r k r k r
2 Arm Swings k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Quads 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps
Squats k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Quads 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Leg-Press k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Quads 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps
Leg Extension k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Hamstrings 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Romanian k r k r k r k r k r k r
Deadlifts k r k r k r k r k r k r
k r k r k r k r k r k r
Hamstrings 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps
Lying k r k r k r k r k r k r
Leg Curls k r k r k r k r k r k r
k r k r k r k r k r k r
Calves 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Calf Raises k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Calves 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps
Push on k r k r k r k r k r k r
Leg Press k r k r k r k r k r k r
k r k r k r k r k r k r
Workout 3 Wednesday & Saturday
Tips,
Tel 07725560601
"No Pain, No Gain"
Email [email protected]
Rest only 2 mins between exercises!
 XxX - Week 7_9

Back 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps

Close Grip k r k r k r k r k r k r
Chins k r k r k r k r k r k r
k r k r k r k r k r k r
Back 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Bent Over k r k r k r k r k r k r
One Arm Row k r k r k r k r k r k r
k r k r k r k r k r k r
k r k r k r k r k r k r
Back 20/25Reps 20/25Reps 20/25Reps 20/25Reps 20/25Reps 20/25Reps
Straight Arm k r k r k r k r k r k r
Pushdowns k r k r k r k r k r k r
k r k r k r k r k r k r
Back 8/12Reps 8/12Reps 8/12Reps 8/12Reps 8/12Reps 8/12Reps
Seated k r k r k r k r k r k r
Row k r k r k r k r k r k r
k r k r k r k r k r k r
Biceps 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps 8/10Reps
Alt Dumbbell k r k r k r k r k r k r
Curls k r k r k r k r k r k r
k r k r k r k r k r k r
Biceps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Cable Rope k r k r k r k r k r k r
Curls k r k r k r k r k r k r
k r k r k r k r k r k r
Biceps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps 25/30Reps
Concentration k r k r k r k r k r k r
Curls k r k r k r k r k r k r
k r k r k r k r k r k r
Abs 20/30Reps 20/30Reps 20/30Reps 20/30Reps 20/30Reps 20/30Reps
Crunch (Ball) r h r h r h r h r h r h
To Plank r h r h r h r h r h r h
h = time Held for r h r h r h r h r h r h

Tips,
Tel 07725560601
"No Pain, No Gain"
Email [email protected]
Rest only 2 mins between exercises!
 XxX - Week 10_12

Workout 1 Monday & Thursday

Chest 8/10Reps 8/10Reps 8/10Reps 8/10Reps Triceps 8/10Reps 8/10Reps 8/10Reps 8/10Reps
Incline (Inc3) k r k r k r k r SkulCrush k r k r k r k r
Bench-Press 4 k r k r k r k r Decline k r k r k r k r
5 k r k r k r k r k r k r k r k r
6 k r k r k r k r Triceps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Chest 15/20Reps 15/20Reps 15/20Reps 15/20Reps Bench Dips k r k r k r k r
Incline (inc3) k r k r k r k r (Ball) k r k r k r k r
Dumb-Press 4 k r k r k r k r k r k r k r k r
5 k r k r k r k r Triceps 20/25Reps 20/25Reps 20/25Reps 20/25Reps
Chest 20/25Reps 20/25Reps 20/25Reps 20/25Reps Close Grip k r k r k r k r
Bench Press k r k r k r k r Bench k r k r k r k r
k r k r k r k r k r k r k r k r
k r k r k r k r Abs 10/15Reps 10/15Reps 10/15Reps 10/15Reps
V-Sits k r k r k r k r
Shoulders 8/10Reps 8/10Reps 8/10Reps 8/10Reps k r k r k r k r
Cable k r k r k r k r k r k r k r k r
Lat -Raise k r k r k r k r
k r k r k r k r
Shoulders 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Dumb k r k r k r k r
Press k r k r k r k r
k r k r k r k r
Shoulders 20/25Reps 20/25Reps 20/25Reps 20/25Reps
SmithMachine k r k r k r k r
Press k r k r k r k r
k r k r k r k r

Traps 20/25Reps 20/25Reps 20/25Reps 20/25Reps

Dumbell k r k r k r k r
Shrugs k r k r k r k r
k r k r k r k r

Workout 2 Tuesday & Friday Workout 3 Wednesday & Saturday

Quads 8/10Reps 8/10Reps 8/10Reps 8/10Reps Back 8/10Reps 8/10Reps 8/10Reps 8/10Reps
Tips,
Tel 07725560601
"Train Hard or go home!"
Email [email protected]
"Obsessed is a word used by the lazy to describe the dedicated"
 XxX - Week 10_12

Leg Extension k r k r k r k r Close Grip k r k r k r k r

k r k r k r k r Chins k r k r k r k r
k r k r k r k r k r k r k r k r
k r k r k r k r Back 10/15Reps 10/15Reps 10/15Reps 10/15Reps
Quads 15/20Reps 15/20Reps 15/20Reps 15/20Reps One Arm k r k r k r k r
Leg Press k r k r k r k r Row k r k r k r k r
k r k r k r k r k r k r k r k r
k r k r k r k r Back 20/25Reps 20/25Reps 20/25Reps 20/25Reps
Quads 25/30Reps 25/30Reps 25/30Reps 25/30Reps Straight Arm k r k r k r k r
Squats k r k r k r k r Pusharms k r k r k r k r
k r k r k r k r k r k r k r k r
k r k r k r k r Back 8/12Reps 8/12Reps 8/12Reps 8/12Reps
Bent Over k r k r k r k r
Hamstrings 15/20Reps 15/20Reps 15/20Reps 15/20Reps Row k r k r k r k r
Lying k r k r k r k r k r k r k r k r
Leg Curls k r k r k r k r
k r k r k r k r Biceps 8/10Reps 8/10Reps 8/10Reps 8/10Reps
Hamstrings 25/30Reps 25/30Reps 25/30Reps 25/30Reps Barbell k r k r k r k r
Romanian k r k r k r k r Curls k r k r k r k r
Deadlifts k r k r k r k r k r k r k r k r
k r k r k r k r Biceps 15/20Reps 15/20Reps 15/20Reps 15/20Reps
Cable Rope k r k r k r k r
Calves 15/20Reps 15/20Reps 15/20Reps 15/20Reps Curls k r k r k r k r
Push on k r k r k r k r k r k r k r k r
Leg Press k r k r k r k r Biceps 25/30Reps 25/30Reps 25/30Reps 25/30Reps
k r k r k r k r Concentration k r k r k r k r
Calves 25/30Reps 25/30Reps 25/30Reps 25/30Reps Curls k r k r k r k r
Calf Raises r r r r k r k r k r k r
r r r r Abs Reps Hold Reps Hold Reps Hold Reps Hold
r r r r Ball Crunches r Sec r Sec r Sec r Sec
& Plank r Sec r Sec r Sec r Sec
r Sec r Sec r Sec r Sec

Tips,
Tel 07725560601
"Train Hard or go home!"
Email [email protected]
"Obsessed is a word used by the lazy to describe the dedicated"
 XxX - Week 13_14

Workout 1 Monday
Chest Tri-Set
Inc Bench 6Reps k r k r k r k r
Dumb Bench 12Reps k r k r k r k r
Cable-X 25Reps k r k r k r k r
(4sets) Week 13
Abs Tri-Set
Cable Crunch 6Reps k r k r k r k r
Decline Crunch 12Reps k r k r k r k r
Ball Crunch 25Reps k r k r k r k r

Chest Tri-Set
Inc Bench 6Reps k r k r k r k r
Dumb Bench 12Reps k r k r k r k r
Cable-X 25Reps k r k r k r k r
Week 14
Abs Tri-Set
Cable Crunch 6Reps k r k r k r k r
Decline Crunch 12Reps k r k r k r k r
Ball Crunch 25Reps k r k r k r k r

Workout 2 Wednesday
Legs Tri-Set
Squat 6Reps k r k r k r k r k r
Leg Extension 12Reps k r k r k r k r k r
Leg Curls 25Reps k r k r k r k r k r
(5sets)
Calves Tri-Set
Leg-P Calve 6Reps k r k r k r k r
Stand Machine 12Reps k r k r k r k r
Stand Machine 25Reps k r k r k r k r

Legs Tri-Set
Squat 6Reps k r k r k r k r k r
Leg Extension 12Reps k r k r k r k r k r
Leg Curls 25Reps k r k r k r k r k r

Calves Tri-Set
Leg-P Calve 6Reps k r k r k r k r
Stand Machine 12Reps k r k r k r k r
Stand Machine 25Reps k r k r k r k r

Workout 3 Thursday
Shoulders Tri-Set
Bar Press 6Reps k r k r k r k r k r
Tips,
Tel 07725560601
Perform all exercises in the
Email [email protected]
Tri-Set straigh after each other
(No Rest) for the 3 sets, then
rest for 3min
 XxX - Week 13_14

Dumb Lat Raise 12Reps k r k r k r k r k r

Bent Lat Raise 25Reps k r k r k r k r k r

Back Tri-Set
Barbell Row 6Reps k r k r k r k r
Lat Pulldown 12Reps k r k r k r k r
Straight arm Puldwn 25Reps k r k r k r k r

Shoulders Tri-Set
Bar Press 6Reps k r k r k r k r k r
Dumb Lat Raise 12Reps k r k r k r k r k r
Dumb Press 25Reps k r k r k r k r k r

Back Tri-Set
Barbell Row 6Reps k r k r k r k r
Lat Pulldown 12Reps k r k r k r k r
Straight arm Puldwn 25Reps k r k r k r k r

Workout 4 Friday
Bicep Tri-Set
Barbell Curls 6Reps k r k r k r k r
Seated Inc Curl 12Reps k r k r k r k r
Concentration Curl 25Reps k r k r k r k r

Tricep Tri-Set
CloseGrip Bench 6Reps k r k r k r k r
Bench Tricep Dips 12Reps k r k r k r k r
Rope Puldowns 25Reps k r k r k r k r

Abs Tri-Set
Machine Crunch 6Reps k r k r
Hang Knee Raise 12Reps k r k r
Oblique Crunches 25Reps k r k r

Bicep Tri-Set
Barbell Curls 6Reps k r k r k r k r
Seated Inc Curl 12Reps k r k r k r k r
Concentration Curl 25Reps k r k r k r k r

Tricep Tri-Set
CloseGrip Bench 6Reps k r k r k r k r
Bench Tricep Dips 12Reps k r k r k r k r
Rope Puldowns 25Reps k r k r k r k r

Abs Tri-Set
Machine Crunch 6Reps k r k r
Hang Knee Raise 12Reps k r k r
Oblique Crunches 25Reps k r k r

Tips,
Tel 07725560601
Perform all exercises in the
Email [email protected]
Tri-Set straigh after each other
(No Rest) for the 3 sets, then
rest for 3min
 XxX - Week 15_16

Workout 1 Monday
Chest Giant-Set
Decline Dumb Press 30Reps k r k r k r k r
Flat Flyes 20Reps k r k r k r k r
Incline Dumb Press 10Reps k r k r k r k r
Bench Press 5Reps k r k r k r k r

Abs Giant-Set
Crunches 30Reps k r k r
Reverse Crunch 20Reps k r k r
Decline Crunch 10Reps k r k r
Hanging Leg Raise 5Reps k r k r

Chest Giant-Set
Decline Dumb Press 30Reps k r k r k r k r
Flat Flyes 20Reps k r k r k r k r
Incline Dumb Press 10Reps k r k r k r k r
Bench Press 5Reps k r k r k r k r

Abs Giant-Set
Crunches 30Reps k r k r
Reverse Crrunch 20Reps k r k r
Decline Crunch 10Reps k r k r
Hanging Leg Raise 5Reps k r k r

Workout 2 Wednesday
Legs Giant-Set
Leg Extensions 30Reps k r k r k r k r k r
Leg Curls 20Reps k r k r k r k r k r
Leg Press 10Reps k r k r k r k r k r
Squats 5Reps k r k r k r k r k r

Calves Giant-Set
LegPres Calf Raise 30Reps k r k r
Machine Calf Raise 20Reps k r k r
Standing Calf Raise 10Reps k r k r
Donkey Calf Raise 5Reps k r k r

Legs Giant-Set
Leg Extensions 30Reps k r k r k r k r k r
Leg Curls 20Reps k r k r k r k r k r
Leg Press 10Reps k r k r k r k r k r
Squats 5Reps k r k r k r k r k r

Calves Giant-Set
LegPres Calf Raise 30Reps k r k r
Machine Calf Raise 20Reps k r k r
Standing Calf Raise 10Reps k r k r
Donkey Calf Raise 5Reps k r k r

Workout 3 Thursday
Tips,
Tel 07725560601
Try to keep the weight rite for the reps
Email [email protected]
"Hypertrophy means nothing to
so many but everything to others"
 XxX - Week 15_16

Shoulders Giant-Set
Cable-X Lat Raise 30Reps k r k r k r
Bent Lat Raise 20Reps k r k r k r
Upright Row 10Reps k r k r k r
Dumb Press 5Reps k r k r k r

Back Giant-Set
Straight Arm PulDwn 30Reps k r k r k r k r
Seated Cable Row 20Reps k r k r k r k r
Pull Upz 10Reps k r k r k r k r
Bent Rows 5Reps k r k r k r k r

Shoulders Giant-Set
Cable-X Lat Raise 30Reps k r k r k r
Bent Lat Raise 20Reps k r k r k r
Upright Row 10Reps k r k r k r
Dumb Press 5Reps k r k r k r

Back Giant-Set
Straight Arm PulDwn 30Reps k r k r k r k r
Seated Cable Row 20Reps k r k r k r k r
Pull Upz 10Reps k r k r k r k r
Bent Rows 5Reps k r k r k r k r

Workout 4 Friday
Bicep Giant-Set

Tips,
Tel 07725560601
Try to keep the weight rite for the reps
Email [email protected]
"Hypertrophy means nothing to
so many but everything to others"
 XxX - Week 15_16

Concentration Curl 30Reps k r k r k r

Cable Curls 20Reps k r k r k r
Preacher Curls (Ball) 10Reps k r k r k r
Barbell Curls 5Reps k r k r k r

Tricep Giant-Set
Dumb Kickbacks 30Reps k r k r k r
Tricep Pushdowns 20Reps k r k r k r
Skul Crush (Dec) 10Reps k r k r k r
Close Grip Bench 5Reps k r k r k r

Abs Giant-Set
Oblique Crunches 30Reps k r k r
V-Ups 20Reps k r k r
Reverse Crunch 10Reps k r k r
Cable Crunch 5Reps k r k r

Bicep Giant-Set
Concentration Curl 30Reps k r k r k r
Cable Curls 20Reps k r k r k r
Preacher Curls (Ball) 10Reps k r k r k r
Barbell Curls 5Reps k r k r k r

Tricep Giant-Set
Dumb Kickbacks 30Reps k r k r k r
Tricep Pushdowns 20Reps k r k r k r
Skul Crush (Dec) 10Reps k r k r k r
Close Grip Bench 5Reps k r k r k r

Abs Giant-Set
Oblique Crunches 30Reps k r k r
V-Ups 20Reps k r k r
Reverse Crunch 10Reps k r k r
Cable Crunch 5Reps k r k r

Tips,
Tel 07725560601
Try to keep the weight rite for the reps
Email [email protected]
"Hypertrophy means nothing to
so many but everything to others"