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CHEST

Workout 1
Incl DB Press 5 x 15, 12, 10, 8, 6
Incl CB Fly 4 x 12, 10, 8, 6
HG Incl Mach Press 4 x 12, 10, 8, 6
HG Decl Mach Press 4 x 12, 10, 8, 6
CB Crossover 4 x 12, 10, 8, 6
Around the Worlds 4 x 12, 10, 8, 6
Treadmill 25 min
Workout 2
Bench Press 5 x 15, 12, 10, 8, 6
Flat DB Fly 4 x 12, 10, 8, 6
Decl DB Press 4 x 12, 10, 8, 6
Peck Deck 4 x 12, 10, 8, 6
Decl SM Press 4 x 12, 10, 8, 6
DB Pullover 4 x 12, 10, 8, 6
Treadmill 25 min
BACK
Workout 1
Wide Grip Pulldown 5 x 15, 12, 10, 8, 6
Bentover BB Row 4 x 12, 10, 8, 6
Leverage High Row 4 x 12, 10, 8, 6
Bentover Long Bar Row 4 x 12, 10, 8, 6
Hyperextentions 4 x 25, 20, 15, 10
StrA Pulldown 4 x 12, 10, 8, 6
Abs w1
Workout 2
Seated CB Row 5 x 15, 12, 10, 8, 6
V-Bar Pulldown 4 x 12, 10, 8, 6
SA DB Row 4 x 12, 10, 8, 6
SA High Pulley Row 4 x 12, 10, 8, 6
Hyperextentions 4 x 25, 20, 15, 10
StrA Rope Pulldown 4 x 12, 10, 8, 6
Abs w1
SHOULDERS
Workout 1
Std DB Military Press 5 x 15, 12, 10, 8, 6
DB Scaption 4 x 12, 10, 8, 6
Mach Shoulder Press 4 x 12, 10, 8, 6
CB Lateral Raise 4 x 12, 10, 8, 6
Bentover DB Raise 4 x 12, 10, 8, 6
Upright BB Row 4 x 12, 10, 8, 6
Rear Delt Mach 4 x 12, 10, 8, 6
BB Shrug 4 x 25, 20, 15, 10
DB Shrug 4 x 12, 10, 8, 6
Boxing Punchbag 3 x 3 min
Workout 2
SM Shoulder Press 5 x 15, 12, 10, 8, 6
Car Drivers 4 x 12, 10, 8, 6
SA Linear Jammer 4 x 12, 10, 8, 6
Incl Db Lateral Raise 4 x 12, 10, 8, 6
CB Rear Delt Fly 4 x 12, 10, 8, 6
CB Row to Neck 4 x 12, 10, 8, 6
Rear Delt Mach 4 x 12, 10, 8, 6
BB Shrug 4 x 25, 20, 15, 10
DB Shrug 4 x 12, 10, 8, 6
Boxing Punchbag 3 x 3 min
LEGS
Workout 1
BB Squat
5 x 15, 12, 10, 8, 6
Romanian Deadlif
SM Seated Calf Raise 4 x 25, 20, 15, 10
DB Walking Lunges
4 x 12, 10, 8, 6
SL Stiff Leg DB Deadlif
LP Calf Press 4 x 25, 20, 15, 10
Leg Extention
4 x 12, 10, 8, 6
Lying Leg Curl
SM Reverse Calf Raise 4 x 25, 20, 15, 10
Stairmaster 1 x 1000 steps
Workout 2
Hack Squat
5 x 15, 12, 10, 8, 6
Stiff Leg DB Deadlif
Standing DB Calf Raise 4 x 25, 20, 15, 10
Leg Press
4 x 12, 10, 8, 6
Sumo Deadlif
Mach Calf Raise 4 x 25, 20, 15, 10
DB Step Up
4 x 12, 10, 8, 6
Glute Ham Raise
Balance Board 4 x 25, 20, 15, 10
Stairmaster 1 x 1000 steps
ARMS
Workout 1
Alternate DB Curl
5 x 15, 12, 10, 8, 6
SA DB Tricep Extention
Alternate Incl DB Curl
4 x 12, 10, 8, 6
Lying DB Tri Extention
SA DB Preacher Curl
4 x 12, 10, 8, 6
Bench Dip
Overhead CB Curl
4 x 12, 10, 8, 6
SA CB Pushdown
BB Reverse Wrist Curl 4 x 25, 20, 15, 10
Back Wrist Curl 4 x 25, 20, 15, 10
BB Finger Curl 4 x 25, 20, 15, 10
BB Wrist Rotation 1 x failure
Workout 2
CG EZB Curl
5 x 15, 12, 10, 8, 6
EZB Skullcrusher
DB Hammer Curl
4 x 12, 10, 8, 6
Seated DB Tricep Press
Reverse CB Curl
4 x 12, 10, 8, 6
Reverse CB Pushdown
Rope CB Curl
4 x 12, 10, 8, 6
Rope CB Pushdown
Seated DB Wrist Curl 4 x 25, 20, 15, 10
DB Wrist Kickback 4 x 25, 20, 15, 10
DB Finger Curl 4 x 25, 20, 15, 10
DB Wrist Rotation 1 x failure
ABS
Workout 1
Leg Raises 4 x 25, 20, 15, 10
Exercise Ball Pull In 4 x 25, 20, 15, 10
Decl Reverse Crunch 4 x 25, 20, 15, 10
Side Bend on Bench 4 x 25, 20, 15, 10
DB Side Bend 4 x 25, 20, 15, 10
BB Side Bend 1 x 50
Workout 2
Crunches 4 x 25, 20, 15, 10
Ab Hit + Supine Throw 4 x 25, 20, 15, 10
Ab Roller 4 x 25, 20, 15, 10
Bottoms Up 4 x 25, 20, 15, 10
Decl Plate Twist 4 x 25, 20, 15, 10
Landmine 180s 1 x 50