NOTE

THIS IS A VERY ADVANCED PROGRAM AND NOT INTENDED FOR BEGINNERS.

Warm Up

5-10 MINUTES OF MODERATE INTENSITY CARDIO
WORLD’S GREATEST STRETCH X 10 REPS PER SIDE
DOWNDOG INTO PLANK X 10 REPS
ARM CIRCLES X 20 REPS

DAY 1: CHEST + BACK + ABS

SUPERSET (Exercise 1a & Exercise 1b)

EXERCISE 1a

CHIN-UPS 5 SETS OF 10 REPS

EXERCISE 1b

DUMBBELL BENCH PRESS 5 SETS OF 10 REPS

SUPERSET (Exercise 2a & Exercise 2b)

EXERCISE 2a

DUMBBELL CHEST FLYS 5 SETS OF 10 REPS

EXERCISE 2b

BARBELL BENT OVER ROWS 5 SETS OF 10 REPS

EXERCISE 3

HANGING LEG/KNEE RAISES: 200 REPS
(DONE IN AS FEW SETS AS POSSIBLE)

DAY 2: LEGS

1. BARBELL SQUATS 5 SETS OF 10 REPS
2. MACHINE HAMSTRING CURLS 5 SETS OF 10 REPS
3. MACHINE LEG EXTENTIONS 5 SETS OF 10 REPS
4. LEG PRESS/HACK SQUAT CALF RAISES 5 SETS OF 10 REPS

DAY 3: SHOULDERS + ARMS

EXERCISE 1:

STANDING BARBELL 5 SETS OF 10 REPS

SUPERSET (Exercise 2a & Exercise 2b)

EXERCISE 2a:

DUMBBELL BICEP CURLS 5 SETS OF 10 REPS

EXERCISE 2b:

TRICEP PUSHDOWNS 5 SETS OF 10 REPS

SUPERSET (Exercise 3a & Exercise 3b)

EXERCISE 3a:

CONCENTRATIONS CURLS 5 SETS OF 10 REPS

Exercise 3b:

LYING SKULL CRUSHERS 5 SETS OF 10 REPS

Exercise 4:

DUMBBELL LATERAL RAISES 5 SETS OF 10 REPS

DAY 4: CHEST + BACK + ABS

SUPERSET (Exercise 1a & Exercise 1b)

EXERCISE 1a

CHIN-UPS 5 SETS OF 10 REPS

EXERCISE 1b

DUMBBELL BENCH PRESS 5 SETS OF 10 REPS

SUPERSET (Exercise 2a & Exercise 2b)

EXERCISE 2a

DUMBBELL CHEST FLYS 5 SETS OF 10 REPS

EXERCISE 2b

BARBELL BENT OVER ROWS 5 SETS OF 10 REPS

EXERCISE 3

HANGING LEG/KNEE RAISES: 200 REPS
(DONE IN AS FEW SETS AS POSSIBLE)

DAY 5: LEGS

1. BARBELL SQUATS 5 SETS OF 10 REPS
2. MACHINE HAMSTRING CURLS 5 SETS OF 10 REPS
3. MACHINE LEG EXTENTIONS 5 SETS OF 10 REPS
4. LEG PRESS/HACK SQUAT CALF RAISES 5 SETS OF 10 REPS