WORKOUT 1 (MONDAY): CHEST, SHOULDERS, TRICEPS

Bench press 3/7-8

Superset with dumbbell fly 3/16-20 45 sec
Incline dumbbell fly 3/16-20
Superset with incline dumbbell press 3/7-8 45 sec
Push-up 8/20 sec 10 sec
Jumping jack 8/20 sec 10 sec
Dumbbell shoulder press 3/7-8
Superset with dumbbell lateral raise 3/16-20 45 sec
Bent-over dumbbell lateral raise 3/16-20 –
Superset with dumbbell upright row 3/7-8 45 sec
Kettlebell/dumbbell swing* 8/20 sec 10 sec
Smith machine hang power clean* 8/20 sec 10 sec
Close-grip bench press 2/7-8 –
Superset with lying triceps extension 2/16-20 45 sec
Triceps pressdown 2/16-20 –
Superset with overhead cable 2/16-20 45 sec
triceps extension 2/7-8 45 sec
Dead landmine* 8/20 sec 10 sec
Burpee* 8/20 sec 10 sec

WORKOUT 4 (THURSDAY): CHEST, SHOULDERS, TRICEPS

Incline bench press 3/7-8 –
Superset with incline dumbbell fly 3/16-20 45 sec
Low cable crossover 3/15-20 –
Superset with cable crossover 3/7-8 45 sec
Push-up* 8/20 sec 10 sec
Jumping jack* 8/20 sec 10 sec
Smith machine behind-the-neck shoulder press 4/7-8 –
Superset with Smith machine Upright Row 3/16-20 45 sec
Cable rear delt fly 3/16-20 –
Superset with cable lateral raise 3/7-8 45 sec
Kettlebell/dumbbell swing* 8/20 sec 10 sec
Smith machine power clean* 8/20 sec 10 sec
Lying triceps extension 2/7-8 –
Superset with bench dip 2/16-20 45 sec
Reverse-grip triceps pressdown 2/16-20 –
Superset with triceps pressdown 2/7-8 45 sec
Dead landmine* 8/20 sec 10 sec
Burpees* 8/20 sec 10 sec

Forearm 3d Shoulders
Lateral Raise
Front Raise
Face Pull
Rear Delt
Reverse Machine Delt
WORKOUT 2 (TUESDAY): LEGS, CALVES, ABS
Squat jump 3/5-6 –
Superset with leg extension 3/16-20 45 sec
Front squat 3/16-20 –
Superset with squat 3/7-8 45 sec
Leg curl 3/16-20 –
Superset with dumbbell Romanian deadlift 3/7-8 45 sec
Squat* 8/20 sec 10 sec
Kettlebell snatch* 8/20 sec 10 sec
Leg press calf raise 3/15 –
Superset with body-weight standing calf raise 3/to failure 45 sec
Lunge* 8/20 sec 10 sec
Mountain climber* 8/20 sec 10 sec
Hanging leg raise 3/to failure
Superset with oblique crunch 3/to failure 45 sec
Crunch* 8/20 sec 10 sec
Cable woodchopper* 8/20 sec 10 sec

WORKOUT 5 (FRIDAY): LEGS, CALVES, ABS

Squat 3/7-8 –
Superset with lunge 3/15-20 45 sec
One-leg press (alternating legs) 3/16-20 –
Superset with leg press 3/7-8 45 sec
Deadlift 3/7-8 –
Superset with Romanian deadlift 3/16-20 45 sec
Squat* 8/20 sec 10 sec
Kettlebell snatch* 8/20 sec 10 sec
Seated calf raise 3/15 –
Superset with body-weight standing calf raise 3/to failure
Lunge* 8/20 sec 10 sec
Mountain climber* 8/20 sec 10 sec
Cable crunch 3/10 –
Superset with oblique crunch 3/15 45 sec
Reverse crunch* 8/20 sec 10 sec
Barbell roll-out* 8/20 sec 10 sec

Traps Calves
Upright Row Standing Calves 200
Shrugs Barbell
Shrugs Dumbell
se Machine Delt
WORKOUT 3 (WEDNESDAY): BACK, TRAPS,BICEPS, FOREARMS
Barbell row 3/7-8 –
Superset with reverse-grip barbell row 3/16-20 45 sec
Straight-arm pulldown 3/16-20 –
Superset with wide-grip pulldown 3/7-8 45 sec
Kettlebell snatch* 8/20 sec 10 sec
Bench step-up* 8/20 sec 10 sec
Barbell shrug 3/7-8 –
Superset with behind-the-back barbell shrug 3/16-20 45 sec
Dumbbell clean* 8/20 sec 10 sec
Bench hop-over* 8/20 sec 10 sec
Seated barbell curl 2/7-8 –
Superset with barbell curl 2/16-20 45 sec
Prone incline dumbbell curl 2/16-20 –
Superset with dumbbell incline curl 2/7-8 45 sec
Barbell wrist curl 2/7-8 –
Superset with barbell reverse wrist curl 2/16-20 45 sec
Dead landmine* 8/20 sec 10 sec
Jumping jack* 8/20 sec 10 sec

WORKOUT 6 (SATURDAY): BACK, TRAPS, BICEPS, FOREARMS

Pulldown 3/7-8 –
Superset with reverse-grip pulldown 3/16-20 45 sec
Straight-arm pulldown 3/16-20 –
Superset with standing pulldown 3/7-8 45 sec
Kettlebell snatch* 8/20 sec 10 sec
Bench step-up* 8/20 sec 10 sec
Smith machine behind-the-back shrug 3/7-8 –
Superset with Smith machine shrug 3/16-20 45 sec
Dumbbell clean 8/20 sec 10 sec
Bench hop-over* 8/20 sec 10 sec
EZ-bar curl 2/7-8 –
Superset with EZ-bar preacher curl 2/16-20 45 sec
Dumbbell incline curl 2/16-20 –
Superset with standing dumbbell alternating curl 2/7-8 45 sec
Dumbbell reverse wrist curl 2/7-8 –
Superset with dumbbell wrist curl 2/16-20 45 sec
Dead landmine* 8/20 sec 10 sec
Jumping jack* 8/20 sec 10 sec

Chest Flat Lower Back

Incline Dumbell Press Lower Back Extension
Decline Dumbell Press Deadlift
Incline Dumbell Press
Decline Dumbell Fly
Incline Dumbell Fly
Flat Dumbell Fly
Machine Fly
r Back Extension