Printable Workout Log

WEEK 1 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)

EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 5 4-6 3-0-1-0

A2 Overhand Barbell Row 5 4-6 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 6-8 2-0-1-0

B2 2 Arm Dumbbell Row 3 6-8 2-0-1-0 90 Sec

C1 (MASS)Lat Pull-Downs 2 8-10 2-0-1-0

C2 (MASS)Push-Ups 2 8-10 2-0-1-0 45 Sec

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between
Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
WEEK 1 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 120
3 8,10,12 1-0-1-0
Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip 3 8,10,12 1-0-1-0

Curl
E3 EZ Bar Wide Grip Curl 120
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 1 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 4-6 3-0-1-0 2 Min

B1 DB Walking Lunge 3 6-8 3-0-1-0

B2 Leg Extensions 3 8 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 12 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching)
Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 1 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead- 3 8,10,12 1-0-1-0

Lift
Glute Ham Raise
D2 (Squeeze Quads 3 8,10,12 1-0-1-0
into Pads)

D3 Seated Leg Curl 120

3 8,10,12 1-0-1-0
Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral 3 8,10,12 1-0-1-0

Raise
E3 Seated Bent Over 3 8,10,12 1-0-1-0
120
DB Rear Delt Flye Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 1 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 5 4-6 6-0-1-0

A2 Flat Bench Narrow Grip 5 4-6 6-0-1-0 80 Sec

BB Press

B1 Standing Hammer DB 3 8 3-0-1-0

Curls

B2 Weighted Body-Weight 3 6-8 6-0-1-0 60 Sec

Dips
C1 Incline Bench DB Curls 3 8 3-0-1-0

C2 Incline Skull Crushers 3 8 3-0-1-0 45 Sec

WEEK 1 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable 3 8,10,12 1-0-1-0

Pull Downs
E3 Squatting Rope 3 8,10,12 1-0-1-0
120
Rows Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push 3 8,10,12 1-0-1-0

Press
F3 Flat DB Flye 120
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 1 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 4-6 3-0-1-0 60 Sec

B Seated Y Presses 3 8 3-0-1-0 60 Sec

C1 Seated DB Front Raise 3 8 3-0-1-0

C2 Rear Pec Dec Flye 3 8 3-0-1-0 60 Sec

D Stiff Leg Dead-Lift 4 6-8 3-0-1-0 2 Min

E1 DB RDL’s 3 8 3-0-1-0
E2 Lying Leg Curls 3 8 3-0-1-0 60 Sec
WEEK 1 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg 3 8,10,12 1-0-1-0

Press

E2 Medium Stance 3 8,10,12 1-0-1-0

Leg Press

E3 Narrow Stance 3 8,10,12 1-0-1-0

120
Leg Press Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for
120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 2 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 5 3-5 3-0-1-0

A2 Overhand Barbell Row 5 3-5 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 8-10 2-0-1-0

B2 2 Arm Dumbbell Row 3 8-10 2-0-1-0 60 Sec

C1 (MASS) Lat Pull-Downs 2 10-12 2-0-1-0

C2 (MASS) Push-Ups 2 10-12 2-0-1-0 45 Sec

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between
Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
WEEK 2 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 90
3 8,10,12 1-0-1-0
Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip 3 8,10,12 1-0-1-0

Curl
E3 EZ Bar Wide Grip Curl 90
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 2 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 3-5 3-0-1-0 2 Min

B1 DB Walking Lunge 3 8-10 3-0-1-0

B2 Leg Extensions 3 8-10 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 15 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching)
Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 2 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead- 3 8,10,12 1-0-1-0

Lift
Glute Ham Raise
D2 (Squeeze Quads 3 8,10,12 1-0-1-0
into Pads)

D3 Seated Leg Curl 90

3 8,10,12 1-0-1-0
Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral 3 8,10,12 1-0-1-0

Raise
E3 Seated Bent Over 3 8,10,12 1-0-1-0
90
DB Rear Delt Flye Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 2 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 5 3-5 6-0-1-0

A2 Flat Bench Narrow Grip 5 3-5 6-0-1-0 80 Sec

BB Press

B1 Standing Hammer DB 3 8-10 3-0-1-0

Curls

B2 Body-Weight Dips 3 8-10 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 10 3-0-1-0

C2 Incline Skull Crushers 3 10 3-0-1-0 45 Sec

WEEK 2 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable 3 8,10,12 1-0-1-0

Pull Downs
E3 Squatting Rope 3 8,10,12 1-0-1-0
90
Rows Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push 3 8,10,12 1-0-1-0

Press
F3 Flat DB Flye 90
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 2 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 3-5 3-0-1-0 60 Sec

B Seated Y Presses 3 8-10 3-0-1-0 45 Sec

C1 Seated DB Front Raise 3 8-10 3-0-1-0

C2 Rear Pec Dec Flye 3 8-10 3-0-1-0 45 Sec

D Stiff Leg Dead-Lift 4 8-10 3-0-1-0 90 Sec

E1 DB RDL’s 3 10 3-0-1-0
E2 Lying Leg Curls 3 10 3-0-1-0 45 Sec
WEEK 2 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg 3 8,10,12 1-0-1-0

Press

E2 Medium Stance 3 8,10,12 1-0-1-0

Leg Press

E3 Narrow Stance 3 8,10,12 1-0-1-0

90
Leg Press Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for
90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 3 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 5 2-4 3-0-1-0

A2 Overhand Barbell Row 5 2-4 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 12 + 2-0-1-0

B2 2 Arm Dumbbell Row 3 12 2-0-1-0 60 Sec

C1 (MASS) Lat Pull-Downs 2 15 2-0-1-0

C2 (MASS) Push-Ups 2 15 2-0-1-0 45 Sec

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between
Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Incline Dumbbell Press)
WEEK 3 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 75
3 8,10,12 1-0-1-0
Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip 3 8,10,12 1-0-1-0

Curl
E3 EZ Bar Wide Grip Curl 75
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 3 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 2-4 3-0-1-0 3 Min

B1 DB Walking Lunge 3 12 3-0-1-0

B2 Leg Extensions 3 12 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching)
Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 3 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead- 3 8,10,12 1-0-1-0

Lift
Glute Ham Raise
D2 (Squeeze Quads 3 8,10,12 1-0-1-0
into Pads)

D3 Seated Leg Curl 75

3 8,10,12 1-0-1-0
Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral 3 8,10,12 1-0-1-0

Raise
E3 Seated Bent Over 3 8,10,12 1-0-1-0
75
DB Rear Delt Flye Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 3 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 5 2-4 6-0-1-0

A2 Flat Bench Narrow Grip 5 2-4 6-0-1-0 80 Sec

BB Press

B1 Standing Hammer DB 3 12 3-0-1-0

Curls

B2 Body-Weight Dips 3 12 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 12 3-0-1-0

C2 Incline Skull Crushers 3 12 3-0-1-0 45 Sec

WEEK 3 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable 3 8,10,12 1-0-1-0

Pull Downs
E3 Squatting Rope 3 8,10,12 1-0-1-0
75
Rows Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push 3 8,10,12 1-0-1-0

Press
F3 Flat DB Flye 75
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 3 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 2-4 3-0-1-0 1 Min

B Seated Y Presses 3 12 3-0-1-0 45 Sec

C1 Seated DB Front Raise 3 12 3-0-1-0

C2 Rear Pec Dec Flye 3 12 3-0-1-0 45 Sec

D Stiff Leg Dead-Lift 4 12 3-0-1-0 60 Sec

E1 DB RDL’s 3 12 3-0-1-0
E2 Lying Leg Curls 3 12 3-0-1-0 45 Sec
WEEK 3 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg 3 8,10,12 1-0-1-0

Press

E2 Medium Stance 3 8,10,12 1-0-1-0

Leg Press

E3 Narrow Stance 3 8,10,12 1-0-1-0

75
Leg Press Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for
75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
 WEEK 4 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Flat Barbell Bench Press 6 2-4 3-0-1-0

A2 Overhand Barbell Row 6 2-4 3-0-1-0 2 Min

B1 Incline Dumbbell Press 3 15 2-0-1-0

B2 2 Arm Dumbbell Row 3 15 + 2-0-1-0 60 Sec

C1 (MASS) Lat Pull-Downs 2 20 2-0-1-0

C2 (MASS) Push-Ups 2 20 2-0-1-0 45 Sec

NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between
Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for 2 Arm Dumbbell Row)
WEEK 4 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Flat Skull Crushers 3 8,10,12 1-0-1-0

D2 DB Kick Backs 3 8,10,12 1-0-1-0

D3 Dips 60
3 8,10,12 1-0-1-0
Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0

E2 EZ Bar Narrow Grip 3 8,10,12 1-0-1-0

Curl
E3 EZ Bar Wide Grip Curl 60
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 4 - WORKOUT 2: QUADS / HAMS (Shoulder DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Barbell Back Squat 6 2-4 3-0-1-0 2 Min

B1 DB Walking Lunge 3 15 3-0-1-0

B2 Leg Extensions 3 15 + 3-0-1-0 90 Sec

C (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec

NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching)
Whenever There Is A Number Next To A Letter It’s A Super-Set

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Leg Extensions)
WEEK 4 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

D1 Stiff Leg BB Dead- 3 8,10,12 1-0-1-0

Lift
Glute Ham Raise
D2 (Squeeze Quads 3 8,10,12 1-0-1-0
into Pads)

D3 Seated Leg Curl 60

3 8,10,12 1-0-1-0
Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0

E2 Seated DB Lateral 3 8,10,12 1-0-1-0

Raise
E3 Seated Bent Over 3 8,10,12 1-0-1-0
60
DB Rear Delt Flye Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 4 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 Heavy Scott Curls 6 2-4 3-0-1-0

A2 Flat Bench Narrow Grip 6 2-4 3-0-1-0 80 Sec

BB Press

B1 Standing Hammer DB 3 15 + 3-0-1-0

Curls

B2 Body-Weight Dips 3 15 3-0-1-0 45 Sec

C1 Incline Bench DB Curls 3 15 + 3-0-1-0

C2 Incline Skull Crushers 3 15 3-0-1-0 45 Sec

NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing Hammer DB Curls and Incline Bench DB Curls)
WEEK 4 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Pull-Ups 3 8,10,12 1-0-1-0

E2 Straight Bar Cable 3 8,10,12 1-0-1-0

Pull Downs
E3 Squatting Rope 3 8,10,12 1-0-1-0
60
Rows Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0

F2 Flat DB Push 3 8,10,12 1-0-1-0

Press
F3 Flat DB Flye 60
3 8,10,12 1-0-1-0
Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest
for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this
ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 4 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 2-4 + 3-0-1-0 1 Min

B Seated Y Presses 3 15 3-0-1-0 45 Sec

C1 Seated DB Front Raise 3 15 3-0-1-0

C2 Rear Pec Dec Flye 3 15 3-0-1-0 45 Sec

D Stiff Leg Dead-Lift 4 15 3-0-1-0 60 Sec

E1 DB RDL’s 3 15 3-0-1-0
E2 Lying Leg Curls 3 15 3-0-1-0 45 Sec
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing Military Press)
WEEK 4 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Wide Stance Leg 3 8,10,12 1-0-1-0

Press

E2 Medium Stance 3 8,10,12 1-0-1-0

Leg Press

E3 Narrow Stance 3 8,10,12 1-0-1-0

60
Leg Press Sec

NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for
60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish
this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.