Your Personalized Workout

PLEASE READ THIS!! IMPORTANT INFORMATION YOU NEED TO COMPLETE YOUR WORKOUTS
1. TEMPO

In some Workouts you are given the Tempo at which to perform your exercise. This is shown as 4 digits. Note the 4th digit is redundant. By example:

1140 ( Bench Press: 1 second lifting the weight, 1 split second at the top, then a 4 second controlled movement down)

2120 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down)Give 100% every time and be the hardest working person in your gym.

2. SUPERSETS IN CUTTING PLAN

IF A SUPERSET HAS THE SAME EXERCISE FOR BOTH PARTS OF THE SUPERSET AND A TEMPO SPECIFICATION YOU MUST DROP THE WEIGHT BETWEEN THE FIRST AND SECOND PART OF
EACH SUPERSET

3. ONE ARM OR ONE LEG EXERCISES - the Reps stated are for EACH arm or leg.

4. WORKING TO FAILURE

a) For Cutting: Aim to hit failure for the number of reps stated in the program for each working set. Estimating this comes with practice and knowing your own limits.

b) For Bulking:

- Aim to HIT FAILURE for the number of reps stated FOR MUSCLE BUILDING EXERCISES (higher reps, lighter weights) for each working set. Estimating this comes with practice and
knowing your own limits.

- Aim FOR 1-2 REPS FROM FAILURE for the number of reps stated FOR STRENGTH BUILDING EXERCISES (heavier weights, lower reps) for each working set.

5. WARMING UP

Always warm up as shown in each program – use a lightweight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through
them.

6. FORM

Keep “Safe” form at all times – it does not have to be strict form and it is OK to lose some form to lift heavier – but always be safe, and keep the fundamental shape - no swinging
weights, and avoid the temptation to use your whole body to lift as it defeats the object of working specific muscles and will likely result in injury.

7. WEIGHTS TO USE

Recommended weights to use are not included as it will vary for everyone.

As you go through the plan getting stronger the weights you lift will increase but the number of reps stays the same.

If you hit failure before the number of reps stated, just use “Rest Pause” (put the weight down, rest for 5-15 seconds and then try again to complete the reps, always with safe
form).

8. RESTING BETWEEN SETS AND EXERCISES

Rest 60-90 secs between Sets and 2-3 minutes between Exercises.

Week 1 > Day 1

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Super Set - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 2 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 12/12/12 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Barbell Flat Bench Press 12/12/12 N/A • 1 min

Chest Warm up

Super Set ↓

Barbell Flat Bench Press 12/12/12/12 (Tempo 1120) N/A • N/A

Chest Super Set

Dumbbell Flat Fly 15/15/15/15 (Tempo 1120) N/A • 1 min

Chest Super Set

Super Set 2 ↓

Dumbbell Incline Bench Press 12/12/12 (Tempo 1120) N/A • N/A

Chest Super Set 2

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 Dumbbell Incline Fly 15/15/15 (Tempo 1120) N/A • 1 min
Chest Super Set 2

Machine Press Single Arm 12/12/12 (Tempo 1120) N/A • 1 min

Chest Normal Set

Cable Decline Fly 15/15/15 (Tempo 1120) N/A • 1 min

Chest Normal Set

Cable Ez Bar Close Grip Extension 12/12 (Tempo 1120) N/A • 1 min
Triceps Warm up

Cable Straight Bar Extensions 10/10/10 (Tempo 2120) N/A • 1 min

Triceps Normal Set

Super Set ↓

Dumbbell Skull Crusher 12/12/12/12 (Tempo 1120) N/A • N/A

Triceps Super Set

Cable Rope Extension 15/15/15/15 (Tempo 1120) N/A • 1 min

Triceps Super Set

Dumbbell Overhead Extension 12/12/12 (Tempo 1120) N/A • 1 min

Triceps Normal Set

Cable Single Arm Extensions 12/12/12 (Tempo 1120) N/A • 1 min

Triceps Normal Set

Cardio Session - N/A • N/A

Cardio Go to Cardio tab for your cardio
options

Week 1 > Day 2

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Super Set - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 2 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 3 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Exercise Sets/Rounds Time • Rest

Quad Extensions 10/10 N/A • 1 min

Quadriceps , Legs Warm up

Seated Hamstring Curls 12/12 N/A • 1 min

Hamstrings , Legs Warm up

Super Set ↓

Olympic Bar Back Squat 12/12/12/12 (Tempo 1120) N/A • N/A

Quadriceps , Legs Super Set

Dumbbell Walking Lunges 12/12/12/12 (Tempo 1010) N/A • 1 min

Legs Super Set

Super Set 2 ↓

Leg Press 12/12/12 (Tempo 1120) N/A • N/A

Quadriceps , Legs Super Set 2

Quad Extensions 15/15/15 (Tempo 1120) N/A • 1 min

Warm Up Super Set 2

Leg Press Close Stance 12/12/12 (Tempo 1120) N/A • 1 min

Legs Normal Set

Super Set 3 ↓

Olympic Bar Deadlifts 12/12/12/12 (Tempo 1120) N/A • N/A

Legs Super Set 3

Lying Hamstring Curls 15/15/15/15 (Tempo 1120) N/A • 1 min

Hamstrings , Legs Super Set 3

Seated Calf Machine Calf Raises 15/15/15/15 (Tempo 1120) N/A • 1 min
Calves , Legs Normal Set

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Week 1 > Day 3

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Super Set - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Exercise Sets/Rounds Time • Rest

Bicycles/Criss-Cross 20/20/20 N/A • 1 min

Core Abdominals Warm up

Hanging Leg Raises 12/12/12/12 (Tempo 1020) N/A • 1 min

Core Abdominals Normal Set

Cable Rope Crunch 12/12/12/12 N/A • 1 min

Core Abdominals Normal Set

Super Set ↓

Decline Bench Oblique Crunch 15/15/15 (Tempo 1010) N/A • N/A

Core Abdominals Super Set

Russian Twists 30/30/30 (Tempo 1010) N/A • 1 min

Core Abdominals Super Set

Weighted V-Sits 20/20/20 (Tempo 1120) N/A • 1 min

Core Abdominals Normal Set

Plank - 1 min • N/A

Core Abdominals Normal Set

Week 1 > Day 4

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Super Set - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 2 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 3 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Exercise Sets/Rounds Time • Rest

Machine Seated Wide Row 12/12/12 N/A • 1 min

Warm Up Warm up

Super Set ↓

Reverse Grip Bent Over Row 12/12/12/12 (Tempo 1120) N/A • N/A
Back Super Set

Cable Wide Grip Row 15/15/15/15 (Tempo 1120) N/A • 1 min

Back Super Set

Super Set 2 ↓

Lateral Pulldown Wide Grip 12/12/12 (Tempo 1120) N/A • N/A

Warm Up Super Set 2

Cable Rope Straight Arm Pushdown 15/15/15 (Tempo 1120) N/A • 1 min
Back Super Set 2

Lateral Pulldown Close Grip 12/12/12 (Tempo 1120) N/A • 1 min

Back Normal Set

Cable Seated Close Grip Row 12/12/12 (Tempo 1120) N/A • 1 min
Back Normal Set

Dumbbell Seated Bicep Curls 12/12/12 N/A • 1 min

Biceps Warm up

Super Set 3 ↓

Dumbbell Standing Alternating Bicep Curls 12/12/12/12 (Tempo 1120) N/A • N/A
Biceps Super Set 3

Plate Bicep Curls 15/15/15/15 (Tempo 1120) N/A • N/A

Biceps Super Set 3

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 Cable Rope Bicep Curls 12/12/12 (Tempo 1120) N/A • 1 min
Biceps Normal Set

Cable Single Arm Bicep Curls 15/15/15 (Tempo 1120) N/A • 1 min
Biceps Normal Set

Week 1 > Day 5

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Super Set - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 2 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Super Set 3 - Supersets comprise 2 exercises. They are where you perform one set of one exercise immediately followed by one set of the second exercise, with no rest in
between. After this superset, you then rest for the period stated. Perform all sets for these 2 exercises in this way.  

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 15/15/15 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Military Press 12/12/12 N/A • 1 min

Shoulders Warm up

Super Set ↓

Smith Machine Shoulder Press 12/12/12/12 (Tempo 1120) N/A • N/A

Shoulders Super Set

Ez Bar Upright Row 15/15/15/15 (Tempo 1120) N/A • 1 min

Shoulders Super Set

Super Set 2 ↓

Dumbbell Seated Shoulder Press 12/12/12 (Tempo 1120) N/A • N/A

Shoulders Super Set 2

Dumbbell Lateral Raises 15/15/15 (Tempo 1120) N/A • 1 min

Shoulders Super Set 2

Machine Single Arm Shoulder Press 12/12/12 (Tempo 1120) N/A • 1 min
Shoulders Normal Set

Plate Front Raises 15/15/15 (Tempo 1120) N/A • 1 min

Shoulders Normal Set

Super Set 3 ↓

Smith Machine Shrugs 12/12/12/12 (Tempo 1120) N/A • N/A

Trapezius , Shoulders Super Set 3

Dumbbell Standing Shrugs 15/15/15/15 (Tempo 1120) N/A • 1 min

Trapezius , Shoulders Super Set 3

Week 2 > Day 1

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 12/12/12 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Dumbbell Incline Bench Press 12/12/12 N/A • 1 min

Chest Warm up

Barbell Incline Bench Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Chest Normal Set

Smith Machine Flat Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Chest Normal Set

Low To High Dumbbell Fly 15/15/15/15 (Tempo 2120) N/A • 1 min

Chest Normal Set

Smith Machine Decline Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Chest Normal Set

Cable Decline Fly 15/15/15/15 (Tempo 2120) N/A • 1 min

Chest Normal Set

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 Triceps Dips 12/12/12/12 (Tempo 2120) N/A • 1 min
Triceps Normal Set

Cable Rope Extension 15/15/15/15 (Tempo 2120) N/A • 1 min

Triceps Normal Set

Week 2 > Day 2

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Quad Extensions 10/10 N/A • 1 min

Quadriceps , Legs Warm up

Seated Hamstring Curls 12/12 N/A • 1 min

Hamstrings , Legs Warm up

Olympic Bar Back Squat 12/12/12/12 (Tempo 2120) N/A • 1 min

Quadriceps , Legs Normal Set

Quad Extensions 15/15/15/15 (Tempo 2120) N/A • 1 min

Warm Up Normal Set

Leg Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Quadriceps , Legs Normal Set

Dumbbell Walking Lunges 10/10/10/10 (Tempo 2120) N/A • 1 min

Legs Normal Set

Olympic Bar Stiff Leg Deadlifts 12/12/12/12 (Tempo 2120) N/A • 1 min
Legs Normal Set

Seated Hamstring Curls 15/15/15/15 (Tempo 2120) N/A • 1 min

Hamstrings , Legs Normal Set

Standing Calf Machine Calf Raise 15/15/15/15 (Tempo 1020) N/A • 1 min
Calves , Legs Normal Set

Week 2 > Day 3

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Lying Leg Raises 12/12/12 N/A • 1 min

Core Abdominals Warm up

Hanging Leg Raises 12/12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Rope Crunch 10/10/10/10 N/A • 1 min

Core Abdominals Normal Set

Decline Bench Leg Raises 12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Rope Oblique Crunch 12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Standing Russian Twists 15/15/15 N/A • 1 min

Core Abdominals Normal Set

Side Plank 3 sets 1 min • 1 min

Core Abdominals Normal Set

Week 2 > Day 4

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Cable Rope Straight Arm Pushdown 12/12/12 N/A • 1 min

Back Warm up

Lateral Pulldown Wide Grip 12/12/12/12 (Tempo 2120) N/A • 1 min

Back Normal Set

DB Upper Back Row 15/15/15/15 (Tempo 2120) N/A • 1 min

Back Normal Set

T-Bar Row 12/12/12/12 (Tempo 2120) N/A • 1 min

Back Normal Set

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 Lateral Pulldown Close Grip 15/15/15/15 (Tempo 2120) N/A • 1 min
Back Normal Set

Cable Ez Bar Straight Arm Pushdown 12/12/12/12 (Tempo 2120) N/A • 1 min
Back Normal Set

Ez Bar Bicep Curls 12/12/12/12 (Tempo 2120) N/A • 1 min

Biceps Normal Set

Cable Single Arm Bicep Curls 15/15/15/15 (Tempo 2120) N/A • 1 min
Biceps Normal Set

Week 2 > Day 5

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 12/12/12 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Machine Shoulder Press 12/12/12 N/A • 1 min

Shoulders Warm up

Dumbbell Seated Shoulder Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Dumbbell Front Raises 15/15/15/15 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Ez Bar Upright Row 12/12/12/12 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Dumbbell Lateral Raises 15/15/15/15 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Dumbbell Bent Over Rear Delt Raises 15/15/15/15 (Tempo 2120) N/A • 1 min
Shoulders Normal Set

Plate Front Raises 12/12/12/12 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Week 3 > Day 1

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 12/12/12 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Dumbbell Incline Bench Press 12/12/12 N/A • 1 min

Chest Warm up

Machine Incline Press 5/5/5/5/5 (Tempo 1040) N/A • 1 min

Chest Normal Set

Cable Incline Fly 8/8/8/8 (Tempo 1020) N/A • 1 min

Chest Normal Set

Barbell Flat Bench Press 5/5/5/5/5 (Tempo 1020) N/A • 1 min

Chest Normal Set

Dumbbell Flat Fly 8/8/8/8 (Tempo 1020) N/A • 1 min

Chest Normal Set

Machine Flat Press 8/8/8 (Tempo 1020) N/A • 1 min

Chest Normal Set

Triceps Dips 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Triceps Normal Set

Dumbbell Skull Crusher 8/8/8/8 (Tempo 1140) N/A • 1 min

Triceps Normal Set

Cardio Session - N/A • N/A

Cardio Go to Cardio tab for your cardio
options

Week 3 > Day 2

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

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 Dumbbell Leg Extension 10/10 N/A • 1 min
Quadriceps , Legs Warm up

Seated Hamstring Curls 12/12 N/A • 1 min

Hamstrings , Legs Warm up

Olympic Bar Back Squat 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Quadriceps , Legs Normal Set

Quad Extensions 8/8/8/8 (Tempo 1140) N/A • 1 min

Warm Up Normal Set

Olympic Bar Front Squat 8/8/8/8 (Tempo 1140) N/A • 1 min

Legs Normal Set

Olympic Bar Deadlifts 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Legs Normal Set

Lying Hamstring Curls 8/8/8/8 (Tempo 1140) N/A • 1 min

Hamstrings , Legs Normal Set

Standing Calf Machine Calf Raise 10/10/10/10 (Tempo 1020) N/A • 1 min
Calves , Legs Normal Set

Week 3 > Day 3

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Lying Leg Raises 12/12/12 N/A • 1 min

Core Abdominals Warm up

Hanging Leg Raises 10/10/10/10 N/A • 1 min

Core Abdominals Normal Set

Weighted Crunches 10/10/10/10 N/A • 1 min

Core Abdominals Normal Set

Decline Bench Leg Raises 12/12/12 N/A • 1 min

Core Abdominals Normal Set

Decline Bench Oblique Crunch 12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Standing Russian Twists 15/15/15 N/A • 1 min

Core Abdominals Normal Set

Week 3 > Day 4

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Lateral Pulldown Wide Grip 12/12/12 N/A • 1 min

Back Warm up

Pull Ups 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Back Normal Set

Lateral Pulldown Close Grip 8/8/8/8 (Tempo 1140) N/A • 1 min

Back Normal Set

Dumbbell Single Arm Row 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Back Normal Set

Cable Seated Close Grip Row 8/8/8/8 (Tempo 1140) N/A • 1 min
Back Normal Set

Cable Ez Bar Straight Arm Pushdown 8/8/8 (Tempo 1140) N/A • 1 min
Back Normal Set

Ez Bar Bicep Curls 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Biceps Normal Set

Cable Rope Bicep Curls 8/8/8/8 (Tempo 1140) N/A • 1 min

Warm Up Normal Set

Week 3 > Day 5

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

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 Rotator Cuffs 12/12/12 N/A • 1 min
Warm Up Upper , Warm Up Warm up

Military Press 12/12/12 N/A • 1 min

Shoulders Warm up

Machine Single Arm Shoulder Press 5/5/5/5/5 (Tempo 1140) N/A • 1 min
Shoulders Normal Set

Dumbbell Lateral Raises 8/8/8/8 (Tempo 1140) N/A • 1 min

Warm Up Normal Set

Machine Shoulder Press 5/5/5/5/5 (Tempo 1140) N/A • 1 min

Shoulders Normal Set

Dumbbell Front Raises 8/8/8/8 (Tempo 1140) N/A • 1 min

Shoulders Normal Set

Olympic Bar Upright Row 8/8/8 (Tempo 1140) N/A • 1 min

Shoulders Normal Set

Olympic Bar Shrugs 8/8/8/8 (Tempo 1140) N/A • 1 min

Trapezius , Shoulders Normal Set

Week 4 > Day 1

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 12/12/12 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Dumbbell Incline Bench Press 12/12/12 N/A • 1 min

Chest Warm up

Smith Machine Incline Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Chest Normal Set

Dumbbell Flat Bench Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Chest Normal Set

Low To High Dumbbell Fly 15/15/15/15 (Tempo 2120) N/A • 1 min

Chest Normal Set

Smith Machine Decline Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Chest Normal Set

Dumbbell Decline Fly 15/15/15/15 (Tempo 2120) N/A • 1 min

Chest Normal Set

Triceps Dips 12/12/12/12 (Tempo 2120) N/A • 1 min

Triceps Normal Set

Cable Rope Extension 15/15/15/15 (Tempo 2120) N/A • 1 min

Triceps Normal Set

Week 4 > Day 2

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Quad Extensions 10/10 N/A • 1 min

Quadriceps , Legs Warm up

Seated Hamstring Curls 12/12 N/A • 1 min

Hamstrings , Legs Warm up

Olympic Bar Back Squat 12/12/12/12 (Tempo 2120) N/A • 1 min

Quadriceps , Legs Normal Set

Quad Extensions 15/15/15/15 (Tempo 2120) N/A • 1 min

Warm Up Normal Set

Leg Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Quadriceps , Legs Normal Set

Dumbbell Walking Lunges 10/10/10/10 (Tempo 2120) N/A • 1 min

Legs Normal Set

Olympic Bar Stiff Leg Deadlifts 12/12/12/12 (Tempo 2120) N/A • 1 min
Legs Normal Set

Seated Hamstring Curls 15/15/15/15 (Tempo 2120) N/A • 1 min

Hamstrings , Legs Normal Set

Standing Calf Machine Calf Raise 15/15/15/15 (Tempo 1020) N/A • 1 min
Calves , Legs Normal Set

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Week 4 > Day 3

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Lying Leg Raises 12/12/12 N/A • 1 min

Core Abdominals Warm up

Hanging Leg Raises 12/12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Rope Crunch 10/10/10/10 N/A • 1 min

Core Abdominals Normal Set

Decline Bench Leg Raises 12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Rope Oblique Crunch 12/12/12 N/A • 1 min

Core Abdominals Normal Set

Cable Standing Russian Twists 15/15/15 N/A • 1 min

Core Abdominals Normal Set

Side Plank 3 sets 1 min • 1 min

Core Abdominals Normal Set

Week 4 > Day 4

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Cable Rope Straight Arm Pushdown 12/12/12 N/A • 1 min

Back Warm up

Lateral Pulldown Wide Grip 12/12/12/12 (Tempo 2120) N/A • 1 min

Back Normal Set

DB Upper Back Row 15/15/15/15 (Tempo 2120) N/A • 1 min

Back Normal Set

T-Bar Row 12/12/12/12 (Tempo 2120) N/A • 1 min

Back Normal Set

Lateral Pulldown Close Grip 15/15/15/15 (Tempo 2120) N/A • 1 min

Back Normal Set

Cable Ez Bar Straight Arm Pushdown 12/12/12/12 (Tempo 2120) N/A • 1 min
Back Normal Set

Ez Bar Bicep Curls 12/12/12/12 (Tempo 2120) N/A • 1 min

Biceps Normal Set

Cable Single Arm Bicep Curls 15/15/15/15 (Tempo 2120) N/A • 1 min
Biceps Normal Set

Week 4 > Day 5

Warm up - Use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them.

Exercise Sets/Rounds Time • Rest

Rotator Cuffs 12/12/12 N/A • 1 min

Warm Up Upper , Warm Up Warm up

Machine Shoulder Press 12/12/12 N/A • 1 min

Shoulders Warm up

Smith Machine Shoulder Press 12/12/12/12 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Plate Front Raises 15/15/15/15 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Cable Rope Upright Row 12/12/12/12 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Dumbbell Lateral Raises 15/15/15/15 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

Dumbbell Bent Over Rear Delt Raises 15/15/15/15 (Tempo 2120) N/A • 1 min
Shoulders Normal Set

Cable Rope Front Raises 12/12/12/12 (Tempo 2120) N/A • 1 min

Shoulders Normal Set

DICKERSONROSS Jul 6, 2023 10:38 AM Page 9 / 9