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SEQUENCE

"A"

SEQUENCE "B"

BACK OF NECK PRESS

LAT PULLDOWNS

CRUNCHES

BACK RAISES

SQUATS

LEG PRESS

TRICEPS EXTENSION

BICEP CURL

SEQUENCE

"C"

SEQUENCE

"D"

BENCH PRESS

BENT OVER ROWS

SIDE BENDS

SIDE BENDS

CALF RAISES FRONT KICKS

SLOW MOTION

CHAIR-BACK PUSH-UPS

SHOULDER SHRUGS

F_Squat Pull up Calf raise DB press Dead lift

Dips Back squat BB row leg curl OHP

Neck press 90 RD row DB Laterals Pull o Ext HB curl BB wrist C Crunches Crunch Frog Hack squat F-squat Crunch SLDL DB laterals Calf raise Chins

Long Pull V-Dip 70 Laterals 45 ext Drag Curl DB wrist C Incline Sissy squat Incline DB press DB row Twist DB swing French press Spider curl Leg press

Cycle 1 1) Bench press, 10-12 reps 2) Seated cable row, 10 reps 3) Pec deck, 10 reps 4) Press behind neck, 10 reps. Cycle 2 1) Upright row, 10 reps 2) Side lateral, 10 reps 3) Wide grip chin, 10 reps 4) Rear lateral, 10 reps. Cycle 3 1) Wide grip pulldown, 10 reps 2) Cable fly, 10-12 reps 3) Back buster, 12 reps 4) Standing stiff arm pulldown, 10 reps. Cycle 4 1) Repetition squat, 15 reps 2) Hack squat, 10 reps 3) Incline situp, 40 reps 4) Side bend, 15 reps 5) Seated calf raise, 15 reps.

Day 2 -

Cycle 1 1) Cadillac EZ curl, 12 reps 2) Incline DB extension, 10 reps 3) Standing DB Curl, 10 reps 4) V-bar lat machine extension, 12 reps. Cycle 2 1) One arm concentration curl, 10 reps 2) Seated EZ bar extension, 10 reps 3) Seated barbell curl, 12 reps 4) DB kickback, 12 reps. Cycle 3 1) EZ bar reverse curl, 12 reps 2) Peak curl on lat machine, 10 reps 3) Wrist roller, 1 rep 4) Leg curl, 10 reps 5) Good morning, 10 reps. Cycle 4 1) Standing calf raise, 15 reps 2) Seated calf raise, 15 reps. Cycle 5 1) Roman chair low, 25 reps 2) Roman chair high, 12 reps 3) Ab roller wheel, 15 reps 4) Intercostal tense, 12 reps.

CIRCUIT A (12-15 reps per set) A1. Horizontal pushing exercise A2. Quads-dominant exercise A3. Horizontal pulling exercise A4. Hamstrings-dominant exercise A5. Abdominal exercise No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. CIRCUIT B (15-20 reps per set) B1. Vertical pushing exercise B2. Quads-dominant exercise B3. Vertical pulling exercise B4. Hamstrings-dominant exercise B5. Abdominal exercise No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. CIRCUIT C OPTIONAL (15-20 reps per set) C1. Biceps exercise C2. Calves exercise C3. Triceps exercise C4. Abdominal exercise C5. Shoulder isolation exercise No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.