REP LBS REP LBS Barbell Bench press 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Barbell bent over Row 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Incline Dumbell Bench Press 15 8 MAX 15 8 MAX 8 4 12 4 REP LBS REP LBS Lat Pull down 15 9 MAX 15 8 MAX 12 5 12 4 REP LBS REP LBS Standing Cable Flyes 13 8 MAX 15 8 MAX 7 4 12 4 REP LBS REP LBS Straight Arm Pushdown 15 8 MAX 15 8 MAX 8 4 12 4 Time Specs Time Specs HIIT Cardio
Legs, Shoulders Abs
4 sets 15,12,8,4 & max 8/2/2018 REP LBS REP LBS Barbell Squat 16 10 MAX 15 8 MAX 12 8 12 4 REP LBS REP LBS Standing Dumbell Shoulder 15 8 MAX 15 8 MAX Press 12 4 12 4 REP LBS REP LBS Prone Leg Curls 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Dumbell Lateral Raise 15 7 MAX 15 8 MAX 8 4 12 4 REP LBS 10lbs REP LBS DB Reverse Lunges 15 10 MAX 15 8 MAX 12 8 12 4 REP LBS REP LBS Dumbell Front Raise 15 8 MAX 15 8 MAX 10 4 12 4 4 Sets 12-15 reps Rollover Crunches Reps Reps
Reverse Crunch Reps Reps
Heel Taps Reps Reps
Side Plank Hip Raises Reps Reps
Biceps & Triceps
4 sets 15,12,8,4 & max REP LBS REP LBS EZ Bar Curl 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS EZ Bar Skullcrushers 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Rope Hammer Curl 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Rope Tricep Extension 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Incline Bench Hammer Curl 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Cross Body Dumbell 15 8 MAX 15 8 MAX Extension 12 4 12 4 Time Specs Time Specs HIIT Cardio REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 Time Specs Time Specs Time Specs
REP LBS REP LBS REP LBS
15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
REP LBS REP LBS REP LBS
15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 Time Specs Time Specs Time Specs REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 Specs Time Specs Time Specs Time
REP LBS REP LBS REP
MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
REP LBS REP LBS REP
MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 Specs Time Specs Time Specs Time LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 Time Specs Time Specs
LBS REP LBS
8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4
Reps
Reps
Reps
Reps
LBS REP LBS
8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 Time Specs Time Specs