VARIATION 1 HIIT 1

Biceps Seated Close-Grip Concentration Barbell Curl - 3 x 10

Incline Hammer Curls - 3 x 10

Dumbbell bench presses 3 x 10

Chest • Exhale – up
• Inhale - down

Triceps One arm triceps extension of 4 x 10

Shoulder Seated dumbbell presses 2 x 10

One-Arm Side Laterals 3 x 10

Back Wide-grip chins 3 x 10

Legs Leg presses 3 x 10

Calf Raises 3 x 10
 FULL BODY VARIATIONS

VARIATION 2 HIIT 2 VARIATION 3

EZ-curl-bar curls 2 x 15 Wrist curls 3 x 15

Close-Grip EZ Bar Curl 2 x 15 Lateral concentration curls 3 x 15

Preacher curls 3 x 15

Flat-bench flyes 3 x 10 Incline dumbbell presses 3 x 10

Incline barbell bench 3 x 10

Dips 1 x 15-20 Decline EZ Bar Triceps Extension 3x10
Close-Grip Barbell Bench Press 3x10
Lateral dumbbell raise 3 x 10 Side Laterals to Front Raise 3x10
Standing Military Press Dumbbell shrug 3 x 10

Bent-over rows 3 x 10 Cable rows 3 x 10

Squats 3 x 10 Dumbbell lunges 2 x 15

Leg extensions 3 x 12 Standing calf raises 3 x 20-25
 Monday- Chest and Triceps Tuesday- Shoulders
4 sets Barbell bench press
Incline barbell benchofpress
10-12
of reps
10-12 reps Dumbbell press of 12-15 reps
4 sets Declined barbell bench press of 12 reps Front shoulder press of 10-12 reps
4 sets Bent over shoulder raise of 10-12 reps
4 sets Dumbbell fly of 12-15 reps Dumbbell shrug of 12 reps
4 sets Dumbbell pullover of 12-15 reps Lateral dumbbell raise of 12-15 reps
4 sets One arm triceps extension of 8-10 reps Military barbell press of 12-15 reps
4 sets Triceps clip of 10-15 reps
4 sets
4 sets
 FIVE DAY SPLIT
Wednesday- Back and Biceps
Lateral pull down of 12-15 reps
Cable seated row of 12-15 reps
One arm dumbbell row of 10-12 reps
T-bar row of 10-15 reps
Lateral dumbbell curls of 12-15 reps
Preacher curls of 12-15 reps
Lateral concentration curls of 12-15 reps
Barbell curls of 12-15 reps
Wrist curls of 12-15 reps
Thursday- Abs
Seated leg tucks of 12-15 reps
Back extension of 10-12 reps
Vertical bench crunches of 10-12 reps
Hanging leg raises of 10-15 reps
Crunches with stability ball of 12-15 reps
Crossover crunches of 12-15 reps
Seated knee up of 10-12 reps
 Friday
Barbell squats of 12-15 reps
Barbell lunges of 10-12 reps
Seated toe raise for calves of 12-15 reps
Leg press machine of 10-15 reps
Standing calf raises of 12-15 reps
Leg curl machine of 10-15 reps
 3 DAY SPLIT

Monday- Chest and Wednesday- Legs and

Biceps Shoulder

Incline Smith Machine

4 sets Squat (10 reps)
Press (10 reps)

Flat Bench Barbell Press

4 sets Leg Press (10 reps)
(10 reps)

4 sets Chest Dips (10 reps) Stiff Leg Deadlifts (10 reps)

4 sets Pec Dec (10 reps) Seated Calf Raise (10 reps)
4 sets EZ Bar Curls (10 reps) Standing Calf Raise (10 reps)
Concentration Curls (10 Dumbbell Shoulder Press (10
4 sets
reps) reps)

Reverse Barbell Curls Seated Dumbbell Lateral Raise

4 sets
(10 reps) (10 reps)

4 sets Rear Delt Machine (10 reps)

4 sets Dumbbell Shrugs (10 reps)
 Wednesday- Back and Triceps

Wide Grip Pullups (10 reps)

Lat Pull Downs (10 reps)

One Arm Dumbbell Row (10 reps)

T-Bar Rows (10 reps)

Lying Tricep Extension (10 reps)

Rope Pulldowns (10 reps)

Reverse Single Arm Extension (10

reps)
 3 DAY SPLIT

Monday Wednesday

Barbell Deadlift - 6-10

3 sets Barbell Squat - 6-10 Reps
Reps

3 sets Chin-ups - 6-10 Reps Dumbell Lunge - 6-10 Reps

Hammer Strength
3 sets Leg Extension - 6-10 Reps
Seated Row - 6-10 Reps

3 sets Dips - 6-10 Reps Stiff-legged Deadlift - 6-10 Reps

Smith Close-grip Bench
3 sets Leg Curl - 6-10 Reps
Press - 6-10 Reps

3 sets Barbell Curl - 6-10 Reps Ab Crunch - 15-25 Reps

Dumbell Hammer Curl -

3 sets Oblique Crunch - 15-25 Reps
6-10 Reps
 Friday

Dumbell Bench Press - 6-10 Reps

Incline Dumbell Fly - 6-10 Reps

Hammer Strength Wide-Chest

Press - 6-10 Reps
Dumbell Overhead Press - 6-10
Reps
Barbell Upright Row - 6-10 Reps

Seated Calve Raise - 8-12 Reps

Seated Tibilais Raise - 8-12 Reps

 3 DAY SPLIT

Monday Wednesday

3 sets Pec Deck - 6-8 Reps Squats - 5-8 Reps

Incline Bench Press - 5-

3 sets Leg Press - 5-8 Reps
12 Reps

3 sets Bench Press - 5-12 Reps Leg Extensions - 5-12 Reps

Machine Bench Press -

3 sets Hamstring Curl - 5-8 Reps
10 Reps
Push Ups - Maximum
3 sets Seated Calf Raises - 5-8 Reps
Reps
Military (shoulder) Press - 5-8
3 sets Preacher Curl - 5-8 Reps
Reps

3 sets Barbell Curl - 8-12 Reps Upright Rows - 5-8 Reps

Alternate Dumbell Curls -

3 sets Flyes - 5-8 Reps
8-12 Reps
3 sets
 Friday

Pull-ups - 5-8 Reps

Lat. Pulldown - 5-8 Reps

Seated Row - 5-8 Reps

Back Extenstions - 5-8 Reps

Upperback Machine - 5-8 Reps

Tricep Dips Between Two Benches

- 8-12 Reps

Tricep Pushdown - 5-8 Reps

Overhead Extensions - 5-8 Reps

Tricep Dips, On Dip Station - 5-6
Reps
 3 DAY SPLIT

Monday Wednesday

3 sets Pec Deck - 6-8 Reps Squats - 5-8 Reps

Incline Bench Press - 5-

3 sets Leg Press - 5-8 Reps
12 Reps

3 sets Bench Press - 5-12 Reps Leg Extensions - 5-12 Reps

Machine Bench Press -

3 sets Hamstring Curl - 5-8 Reps
10 Reps
Push Ups - Maximum
3 sets Seated Calf Raises - 5-8 Reps
Reps
Military (shoulder) Press - 5-8
3 sets Preacher Curl - 5-8 Reps
Reps

3 sets Barbell Curl - 8-12 Reps Upright Rows - 5-8 Reps

Alternate Dumbell Curls -

3 sets Flyes - 5-8 Reps
8-12 Reps
3 sets
 Friday

Pull-ups - 5-8 Reps

Lat. Pulldown - 5-8 Reps

Seated Row - 5-8 Reps

Back Extenstions - 5-8 Reps

Upperback Machine - 5-8 Reps

Tricep Dips Between Two Benches

- 8-12 Reps

Tricep Pushdown - 5-8 Reps

Overhead Extensions - 5-8 Reps

Tricep Dips, On Dip Station - 5-6
Reps
 3 DAY SPLIT

Monday Wednesday

Bench Press Deadlift

Sets: 3 Reps: 10 Sets: 3 Reps: 10

2A - Off-Set Split Squat

2A - Cable Row
Sets: 3 Reps: 10 (each
Sets: 3 Reps: 10
side)
2B - Dumbbell Push 2B - High-Incline Dumbbell
Press Press
Sets: 3 Reps: 10 Sets: 3 Reps: 10
3A - Staggered Stance
Bentover
3A - Single-Leg RDL Row
Sets: 3 Reps: 15 (Each
Sets: 3 Reps: 15 (Each Side)
Side)

3B - Cable Woodchop
3B - Swiss Ball Punch
Sets: 3 Reps: 15 (Each
Sets: 3 Reps: 15
Side)

How to Do it
Complete one set of a, rest, then one set of b, rest again, and repeat until all sets are complete.
In Week 1 - Volume week - Use 85% of your max wt for all his sets. In Week 2 - Intensity week - Max
Do it for 10 weeks
 Friday
1A -
Front Squat
Sets: 3 Reps: 10

1B - Reardelt Flye
Sets: 3 Reps: 10

2A - Front Squat
Sets: 3 Reps: 10

2B - Off-Set Swiss Ball Press

Sets: 3 Reps: 10 (each side)

3A - Close-Grip Pull Down

Sets: 3 Reps: 10

3B - Swiss Ball Knee Drive

Sets: 3 Reps: 15

rest again, and repeat until all sets are complete.

ax wt for all his sets. In Week 2 - Intensity week - Max wt