Exercise Sets Reps Rest (seconds) Skull Crushers 4 10-12 90 Overhead Tricep Rope Extension 4 10-12 90 Tricep Dips 4 10-12 90 SuperSet 1 Tricep Pressdown 3 15 2 Barbell Curl 3 15 90 Cable Preacher Curl 4 10-12 90 Concentration Curls 4 10-12 90 [...]

Exercise Sets Reps Rest (seconds) Super Set 1 Leg Curl 3 10-12 2 Leg Extension 3 10-12 90 Squats 4 6-8 90 Lunges 3 30 (15 per leg) 90 Dumbbell Deadlifts 4 6-8 90 Leg Press 2 25 90 Calf Press 4 15-20 90 [...]

Exercise Sets Reps Rest (secs) Dumbbell Lat Pullover 2 12-15 60 Straight Arm Rope Pushdown 3 10-12 90 Bent Over barbell row 4 6-8 90 Deadlifts 4 6-8 90 V Bar Pulldown 4 6-8 90 Alt Dumbbell Hammer Curl 2 20 90 [...]

Exercise Sets Reps Rest (secs) Super Set 1 Rotator Cuff External Rotation 2 10-12 2 Rotator Cuff Internal Rotation 2 10-12 60 Incline Dumbbell Press 4 6-8 90 Bench Press 4 6-8 90 Low Cable Fly 4 6-8 60 Seated Smith Shoulder Press 4 6-8 90 [...]

  Sets Reps Rest Standing DB Press  3  12  90         BO DB Lat Raise  3  10  90         Upright Row  3  10  90         DB Lat Raise  3  12  90 [...]

  Sets Reps Rest V Bar Press Down  3  12  90         Rope Pressdown  3  15  90         Alt DB Curl  3  15  90         Cable Curl  3  12  90 [...]

Sets Reps Rest Incline DB Fly  4  12  90 Flat bench press 4  12  90 Incline Bench  3  12  90 DB Pullover  3  10  90 [...]

Back Sets Reps Rest Lat Pulldown  3  15  90 Trap Bar Deadlifts  4  12  120 Close Grip Pulldown  4  12  90 Straight Arm Rope Pulldown  3 12-15  90 Seated Rope Row  3  12  90 [...]

Exercise  Sets  Reps  Rest – seconds Leg Extension  3  15  90 Squats – bodyweight or use dumbbells 4  12  120 Leg Curl 3  15  90 Lunges  3  15 per leg  90 Seated Calf Raises  4  15  90 [...]

Exercise Sets Reps Rest (seconds) Superset Leg Curl 3 12 Leg Extension 12 90 Squats 4 12 90 Lunges 4 30 (15 per leg) 90 Leg Press Wide Foot Placement 3 15 90 [...]