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Week 1 Training Schedule

Mon Training Workout A Tue Workout B Wed Off Thu Workout C Fri Off Sat Workout D Sun Off

Week 2 Training Schedule


Mon Training Workout A Tue Off Wed Workout B Thu Workout C Fri Off Sat Off Sun Workout D

Week 3 Training Schedule


Mon Training Off Tue Workout A Wed Workout B Thu Off Fri Workout C Sat Off Sun Workout D

Week 4 Training Schedule


Mon Training Workout A Tue Off Wed Workout B Thu Off Fri Workout C Sat Workout D Sun Off

Trink Fitness. No part of "2 Tickets to the Gun Show" may be copied or reproduced without the expressed written consent of Dan Trink.

Workout A - Biceps Focus


Seq A B1 B2 C1 C2 Chin Up Exercise Sets 4 3 3 3 3 Reps Tempo Rest 8 8 8 10 10 4010 3011 3010 3011 3010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Standing Barbell Perfect Curl


Decline EZ Bar Triceps Extension Incline DB Curl Rope Triceps Pressdown

Workout B - Total Body


Seq A B1 B2 C1 C2 Exercise Barbell Back Squat Sets 4 3 3 3 3 Reps Tempo Rest 8 8 8/l 10/s 10 4010 3010 2010 3010 4010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Seated DB Overhead Press


DB Step Ups Single Arm DB Row Lying Hamstring Curl

Workout C - Triceps Focus


Seq A B1 B2 C1 C2 Exercise Close-Grip Barbell Bench Press Sets 4 3 3 3 3 Reps Tempo Rest 8 8 8 10 10 4010 3110 3010 3011 3010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Dips
Preacher Curl
Half-Kneeling Cable Overhead Triceps Extension

Standing DB Hammer Curl

Workout D - Total Arm


Seq A B1 B2 C1 C2 Deadlift Exercise Sets 4 3 3 3 3 Reps Tempo Rest 8 8 8 10 10 20X0 3110 3011 3010 3010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Barbell Floor Press


Trink Curls Lying DB Triceps Extension Cable Straight Bar Reverse Curl

Trink Fitness. No part of "2 Tickets to the Gun Show" may be copied or reproduced without the expressed written consent of Dan Trink.

Workout A - Biceps Focus


Seq A B1 B2 C1 C2 FIN Chin Up Exercise Sets 4 3 3 3 3 1 Reps Tempo Rest 10 12 12 12 12 100 4010 3011 3010 3011 3010 2010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Standing Barbell Perfect Curl


Decline EZ Bar Triceps Extension Incline DB Curl Rope Triceps Pressdown Low Cable Straight Bar Curl

Workout B - Total Body


Seq A B1 B2 C1 C2 Exercise Barbell Back Squat Sets 4 3 3 3 3 Reps Tempo Rest 10 12 10/l 10/s 12 4010 3010 2010 3010 4010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Seated DB Overhead Press


W alking Lunge Single Arm DB Row Leg Press

Workout C - Triceps Focus


Seq A B1 B2 C1 C2 FIN Exercise Close-Grip Barbell Bench Press Sets 4 3 3 3 3 1 Reps Tempo Rest 10 12 12 12 12 7-1 4010 3110 3010 3011 3010 -75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

EZ Bar French Press


Preacher Curl Cable Triceps Pressdown Standing DB Hammer Curl Lucky 7s

Workout D - Total Arm


Seq A B1 B2 C1 C2 Sumo Deadlift Exercise Sets 4 3 3 3 3 Reps Tempo Rest 10 12 12 12 12 20X0 3110 3011 3010 3010 75 60 60 60 60

Set 1
W eight Reps

Set 2
W eight Reps

Set 3
W eight Reps

Set 4
W eight Reps

Barbell Floor Press


Trink Curls Lying DB Triceps Extension Cable Straight Bar Reverse Curl

Trink Fitness. No part of "2 Tickets to the Gun Show" may be copied or reproduced without the expressed written consent of Dan Trink.

Workout A - Biceps Focus


Seq A B1 B2 C1 C2 Chin Up Exercise Sets Reps Tempo Rest 5 4 4 3 3 1 6 8 8 10 10 MAX 4010 3011 3010 3011 3010 3010 90 75 75 60 60

Set 1
Weight Reps

Set 2
Weight Reps

Set 3
Weight Reps

Set 4
Weight Reps

Set 5
Weight Reps

Standing Barbell Perfect Curl


Decline EZ Bar Triceps Extension Incline DB Curl Rope Triceps Pressdown

FIN Run The Rack DB Curls

Workout B - Total Body


Seq A B1 B2 C1 C2 Exercise Barbell Front Squat Sets Reps Tempo Rest 5 4 4 3 3 6 8 8/l 10 10 4010 3010 3010 3010 4010 90 75 75 60 60

Set 1
Weight Reps

Set 2
Weight Reps

Set 3
Weight Reps

Set 4
Weight Reps

Set 5
Weight Reps

Military Press
Alternating Step Back DB Lunge Seated Row Hanging Leg Raise

Workout C - Triceps Focus


Seq A B1 B2 C1 C2 Exercise Close-Grip Barbell Bench Press Sets Reps Tempo Rest 5 4 4 3 3 1 6 8 8 10 10 100 4010 3110 3010 3011 3010 2010 90 75 75 60 60

Set 1
Weight Reps

Set 2
Weight Reps

Set 3
Weight Reps

Set 4
Weight Reps

Set 4
Weight Reps

Dips
Preacher Curl
Half Kneeling Cable Triceps Overhead Extension

Standing DB Hammer Curl

FIN Cable Rope Triceps Pressdown

Workout D - Total Arm


Seq A B1 B2 C1 C2 Deadlift Exercise Sets Reps Tempo Rest 5 4 4 3 3 10 6 8 8 10 10 1-10 20X0 3110 3011 3010 3010 3010 90 75 75 60 60

Set 1
Weight Reps

Set 2
Weight Reps

Set 3
Weight Reps

Set 4
Weight Reps

Set 4
Weight Reps

Barbell Floor Press


Trink Curls Lying DB Triceps Extension Cable Straight Bar Reverse Curl

FIN Criss Cross

Trink Fitness. No part of "2 Tickets to the Gun Show" may be copied or reproduced without the expressed written consent of Dan Trink.

Workout A - Biceps Focus


Seq A B1 B2 C1 C2 Chin Up Standing Barbell Perfect Curl Decline EZ Bar Triceps Extension Incline DB Curl Rope Triceps Pressdown Exercise

Set 1
Sets Reps Tempo Rest Weight 3 2 2 2 2 12 15 15 15 15 4010 3011 3010 3011 3010 60 60 60 45 45
Reps

Set 2
Weight Reps

Set 3
Weight Reps

Workout B - Total Body


Seq A B1 B2 C1 C2 Exercise Barbell Back Squat Military Press Leg Press Seated Row Hanging Leg Raise

Set 1
Sets Reps Tempo Rest Weight 3 2 2 2 2 12 12 15 15 15 4010 3010 3010 3010 4010 60 60 60 45 45
Reps

Set 2
Weight Reps

Set 3
Weight Reps

Workout C - Triceps Focus


Seq A B1 B2 C1 C2 Exercise Close-Grip Barbell Bench Press Dips Preacher Curl
Half Kneeling Cable Triceps Overhead Extension

Set 1
Sets Reps Tempo Rest Weight 3 2 2 2 2 12 15 15 15 15 4010 3110 3010 3011 3010 60 60 60 45 45
Reps

Set 2
Weight Reps

Set 3
Weight Reps

Standing DB Hammer Curl

Workout D - Total Arm


Seq A B1 B2 C1 C2 Exercise Trap Bar Deadlift Barbell Floor Press Trink Curls Lying DB Triceps Extension

Set 1
Sets Reps Tempo Rest Weight 3 2 2 2 12 15 15 15 20X0 3110 3011 3010 60 60 60 45
Reps

Set 2
Weight Reps

Set 3
Weight Reps

Cable Straight Bar Reverse Curl 2 15 3010 45 Trink Fitness. No part of "2 Tickets to the Gun Show" may be copied or reproduced without the expressed written consent of Dan Trink.