| BACK, REAR, DELTS & ABS | LEGS W/ CALVES |
| Cable Pull down - 30 Degree, Wide Grip: 90 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Machine Compound Row: 90 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Barbell Row - Overhand Grip, Bent Over: 60 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Dumbbell Reverse Flye: 60 seconds rest between sets 4 sets: 12, 10, 8, 8 reps Rope Bent Arm Pull down: 30 seconds rest between sets 7 sets of 12 reps AB Trainer Basic Crunch: 30 seconds rest between sets 3 sets of 25 reps Hip Lift: 30 seconds rest between sets 3 sets of 25 reps Abdominal - Full Sit Up On SB: 30 seconds rest between sets 3 sets of 50 reps |
Leg Extension: 60 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Smith Machine Squats: 90 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Hack Squat: 60 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Leg Sled Press: 30 seconds between sets 6 sets of 12 reps Machine Full Knee Flexion (Leg Curl): 90 seconds rest between sets 4 sets: 12, 10, 8, 6 reps Straight Leg Hip Hyperextension: 30 seconds between sets 4 sets: 12, 10, 8, 7 reps Seated Leg Curl: 30 seconds between sets 6 sets of 12 reps Standing Calf Raise: 90 seconds rest between sets 4 sets: 12, 10, 8, 6 reps Machine Straight Leg Heel Raise: 60 seconds rest between sets 4 sets: 12, 10, 8, 6 reps |
| CHEST, TRICEPS & BICEPS | SHOULDERS W/ ABS |
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Dumbbell Flye - 10 Degree: 60 seconds rest between sets 4 sets: 15, 12, 10, 10 reps Dumbbell Incline Bench Press: 60 seconds rest between sets 3 sets: 12, 10, 10 reps Machine Flye - Seated With Hand Grips: Super set with Decline Push ups 4 sets: 18, 15, 12, 10 reps Pushup - Decline from Bench: 60 seconds rest between sets 4 sets till failure Dumbbell Tricep Press up: 60 seconds rest between sets 4 sets: 12, 10, 8, 12 reps Underhand Cable Tricep Extension: 60 seconds rest between sets 4 sets: 15, 12, 10, 10 reps Curl Bar Bicep Curl: 60 seconds rest between sets 4 sets: 15, 12, 10, 10 reps Dumbbell Bicep Curl - Alternating Arms: 60 seconds rest between sets 3 sets: 15, 12, 12 reps |
Dumbbell Overhead Press: 60 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Barbell Overhead Press: 60 seconds rest between sets 3 sets: 12, 10, 8 reps Dumbbell Side Raise with Bent Arm: 60 seconds rest between sets 3 sets: 12, 10, 8 reps Machine Rear Deltoid Flye: 30 seconds rest between sets 7 sets of 12 reps Abdominal Crunch: 30 seconds rest between sets 4 sets: 12, 10, 8, 7 reps Machine Lower Abdominal Lift: 30 seconds rest between sets 6 sets of 12 reps Roman Chair - Knee Raises: 30 seconds rest between sets 4 sets: 12, 10, 8, 7 reps  |
