WORKOUT 1

Training Style:
Date / / /
Rest: 90 seconds after each com
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

SQUAT 4 6-8
ARNOLD PRESS 4 8-10
LAT PULL-DOWN (PRONATED GRIP) 4 10-12
LYING LEG CURL 3 8-10
MACHINE FLY 3 8-10
STANDING CALF RAISE 4 8-10
UT 1

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
 WORKOUT 2

Training Style:
Date / / /
Rest: 90 seconds after each co
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

MILITARY PRESS 4 6-8

DB WALKING LUNGES 3 8-10
MACHINE CHEST PRESS 3 8-10
FACE PULLS 3 12-15
DUMBBELL SIDE RAISE 3 12-15
MACHINE SCOTT CURL 3 8-10
T2

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
 WORKOUT 3

Training Style:
Date / / /
Rest: 90 seconds after eac
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

(WEIGHTED) CHIN-UP 4 6-8

15° INCLINE DB BENCH PRESS 3 8-10
LEG EXTENSION 3 12-15
MACHINE OVERHEAD PRESS 3 12-15
SEATED CALF RAISE 3 10-12
REVERSE CHEST FLY 3 10-12
UT 3

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
 WORKOUT 4

Training Style:
Date / / /
Rest: 90 seconds after ea
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

ROMANIAN DEADLIFT 4 8-10

MODIFIED UPRIGHT NOW 3 12-15
DIPS 3 12-15
LAT PRAYERS 3 12-15
CABLE FLY 3 12-15
SINGLE-ARM TRICEP PUSH-DOWN 3 12-15
UT 4

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
 WORKOUT 5

Training Style:
Date / /
Rest: 90 secon
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps
BENCH PRESS 4 6-8
CABLE SHOULDER PULL 4 12-15
LEG PRESS 3 10-12
MACHINE LATERAL RAISE 3 10-12
DB CURL 3 10-12
SINGLE-ARM CABLE OVERHEAD TRICEP
3 10-12
EXTENSION
CALF JUMPS 3 10-12
KOUT 5

e:
/ / / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps Reps