Legs (+ Abs)

Sets
front 1. Squat 5
2A. Bulgarian Split Squat 5
2B. Dumbbell Romanian Deadlift 5
3. Walking Lunge 5
4. Body-Weight Squat

Complete leg day with ab workout option one.

 1 6 8 10 11 12 13
Reps 1 6 8 10 11 12 13
Reps: 10, 8, 6, 8, 10, 2 Rest: 30 sec 82 68 64 62 60 58 57
8 to10 Rest: 30 sec 17 14 13 13 12 12 12
8 to10 Rest: 30 sec 28 23 22 21 20 20 19
10 to 12 Rest: 30 sec 17 14 13 13 12 12 12
300
14 15 16 17 18 19 20 25 30 35
14 15 16 17 18 19 20 25 30 35 40
56 54 53 52 51 50 49 45 41 38 34
12 11 11 11 11 10 10 9 9 8 7
19 18 18 18 17 17 17 15 14 13 12
12 11 11 11 11 10 10 9 9 8 7
Day 2
Shoulders and Arms (+ Abs)

Sets:
1. Dumbbell High Pull 5
2. Shoulder Press 5
3A. Pinch Press 5
3B. Rear-Delt Flye 5
4A. Close-Grip Curl 5
4B. Dumbbell Kickback 5
4C. Tate Press 5
5A. Behind-The-Back Cable Curl 5
5B. Triceps Pushdown 5
FINISHER Single-arm Barbell Shoulder and Biceps Complex 3

Complete shoulder and arm day with ab workout option two

 1 8 9 10 11 12 13 14 15 16 17 18 19 20
1 8 9 10 11 12 13 14 15 16 17 18 19 20
8--10 Rest: 30 sec 24 19 18 18 18 17 17 16 16 16 15 15 15 14
8--10 Rest: 30 sec 46 36 35 34 34 33 32 31 30 30 29 28 28 28
12--15 Rest: 30 sec 15 12 11 11 11 11 10 10 10 10 9 9 9 9
12--15 Rest: 30 sec 8 6 6 6 6 6 6 5 5 5 5 5 5 5
10--12 Rest: 30 sec 33 26 25 25 24 23 23 22 22 21 21 20 20 20
Reps: 8-10 Rest: 30 sec 12 10 9 9 9 9 9 8 8 8 8 8 8 7
Reps: 8-10 Rest: 30 sec 12 10 9 9 9 9 9 8 8 8 8 8 8 7
Reps: 10-12 Rest: 30 sec 14 11 10 10 10 10 9 9 9 9 9 9 8 8
Reps: 10-12 Rest: 30 sec 30 23 23 23 22 21 21 20 20 20 19 19 18 18
Reps: FAIL Rest: 30 sec 0 0 0 0 0 0 0 0 0 0 0 0 0

rkout option two.

25 40
25 40
13 10
25 20
8 6
4 3
18 14
7 5
7 5
7 6
16 13
0 0
OFF
Day 4
Chest and Back + Abs

1A. Dumbbell Bench Press Sets: 5 Reps: 8, 8, 6, 6, 8

1B. Deadlift Sets: 5 Reps: 8, 8, 6, 6, 8
2A. Dumbbell Floor Press Sets: 5 Reps: 8-10
2B. Seated Cable Row Sets: 5 Reps: 10-12
3A. Dumbbell Flye Sets: 5 Reps: 8-10
3B. Renegade Row Sets: 5 Reps: 8-10
4A. Pushup Sets: 5 Failure
4B. Pullup Sets: 5 Failure

Complete chest and back day with ab workout option one.

 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Rest: 30 sec 29 27 26 26 25 24 23 23 22 22 21 21 20 20 19 19 18 18
8, 6, 6, 8 98 91 88 86 83 81 79 76 74 74 72 70 68 67 65 64 62 61
Rest: 30 sec 23 22 21 20 20 19 19 18 18 17 17 16 16 16 15 15 15 14
Rest: 30 sec 70 65 63 61 59 58 56 54 53 52 51 49 48 47 46 45 44 43
Rest: 30 sec 10 9 9 9 9 8 8 8 8 8 7 7 7 7 7 7 6 6
Rest: 30 sec 19 17 17 16 16 15 15 14 14 14 14 13 13 13 12 12 12 12
Rest: 30 sec 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Rest: 30 sec 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

option one.
19 20 25 40
19 20 25 40
18 17 16 12
60 59 53 42
14 14 13 10
42 42 38 30
6 6 6 4
11 11 10 8
0 0 0 0
0 0 0 0
30-Minutes Steady-State Cardio
w 100
r 40

1RM 233.333333

xrm 0.42857143