Warm-up Exercises

• Treadmill (run at 5.0 speed for 10 min)
• Pullups (3 sets, 5 reps)
• Pushup (3 sets, 10 reps)
• Squat (3 sets, 15 reps)
Back Workouts

• Lat pulldowns (6 sets, 20, 15, 15, 15, 12, 12 reps)
• Dumbbell rows (5 sets, 20, 15, 12, 12, 12 reps)
• Barbell curls (6 sets, 15, 15, 15, 15, 15, 10 reps, each
set is followed by 5 pushups)
• DB concentration curls (3 sets, 10, 10, 9 reps)
Chest Workouts

• Bench press (4 sets, 12, 10, 8, 6 reps)
• Incline bench press (4 sets, 12 reps)
• Hammer strength bench press (4 sets, 15 reps)
• Weighted dips (4 sets, 10 reps)
• Standing cable flyes (4 sets, 12 reps)
Leg Workouts

• Squats (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
• Deadlifts (4 sets, 12, 10, 8, 6 reps)
• Leg presses (1 set, until failure)
• Walking lunge (4 sets, 20 reps)
• Leg extensions (3 sets, 20 reps)
• Leg curls (3 sets, 20 reps)
• Standing calf raise (3 sets, 20 reps)
Shoulder Workouts

• Military seated/standing press (7 sets, 10, 8, 6, 5, 4, 3, 3
reps)
• Arnold press (4 sets, 12 reps)
• Barbell shrugs (4 sets, 12 reps)
• Lateral raise (3 sets, 12 reps)
• Front raise (3 sets, 12 reps)

• Rear delt flyes (3 sets. 20 reps) • Reverse wrist curls (3 sets. 10 reps) • Wrist curls (3 sets. 10 reps) • Preacher curls (3 sets. 20 reps) Abs Workouts • Hanging leg raises (3 sets. 60 sec reps) • Toes to bar (3 sets. 10 reps) • Triceps rope pressdown (3 sets. 10 sec rest) • High box jump (20 sec reps. 10 sec rest) • Burpee (20 sec reps. 10 reps) • Hammer curls (3 sets. 10 sec rest) • Battle rope exercises (20 sec reps. 12 reps) Arm Workouts • Skull crushers (3 sets. 10 sec rest) • Pushups (20 sec reps. 12 reps) Tabata Workouts 5 rounds • Mountain climber (20 sec reps. 10 sec rest) • Jumping lunge (20 sec reps. 10 reps) • French curls (3 sets. 12 reps) • Side plank (3 sets. 10 sec rest) • Leg lifts (20 sec reps. 10 sec rest) . 10 sec rest) • Ball slam (20 sec reps.