Squats Mix Mon

Order Exercise Sets Reps Time Order

1 Squats 5 6 20 1
2 Narrow Grip Lat pull 2 6 6 2
3 Dips 3 10 6 3
4 Shrugs 3 10 5 4
5 Inc. curls / Hammer 2 8 5 5
6 Chest Cables 2 10 5 6
ABS Optional
Total time 17 47

Deadlifts Thu
Order Exercise Sets Reps Time Order
1 Deadlifts 4 6 20 1
2 Pullups 3 max 6 2
3 Shrugs/Rear 4 10 6 3
4 Chest Cables 4 8 5 4
5 Leg Curls 3 10 6 5
6
Optional Cardio 10mins
Total time 18 43
Bench press Mix Tue
Exercise Sets Reps Time Order
Bench press 3 8 15 1
CG BP / BB curls 4 10 8 2
DB Lateral raise 2 12 4 3
BbRow 3 10 6 4
Chest Cables 3 10 5 5
Leg Curls 3 6 6
ABS Optional
Total time 18 44

Chest n Arms Fri

Exercise Sets Reps Time Order
Inc db press 3 6 15 1
BbRow 3 8 6 2
Tricep pulls Skullcrs 4 7 5 3
Bb n hammer curl 4 8 5 4
Inner Chest Cable Fly 3 10 6 5
Squats/Leg Press HPT 2 15 6 6
ABS Optional
Total time 19 43
Mix Wed
Exercise Sets Reps Time
ChinUp 3 Max 8
Seat Row Latpull 4 8 8
Bb OH Press 3 10 8
Lunges Split 3 10 7
Hammer Chest Press 3 8 8
Reverse Curls 3 10 6
Optional Cardio 10mins
Total time 19 45

Calisthenics Sat
Exercise Sets Reps Time
Pullups 3 Max 10
ChinUp 3 Max 10
Reverse Curls 2 10 4
Bench Triceps 2 10 4
Dips 3 10 6
Stiff leg/Deads HPT 2 15 6
ABS Optional 3 12 6
Total time 18 46
 Lowe A Squats Mon
Order Exercise Sets Reps Time Order
1 Warmup Squats RPT 3 6 15 1
2 Leg Curls 3 12 5 2
3 Lunges 3 12 8 3
4 Calves 3 10 5 4
5 Shrugs 3 10 5 4
6 Inc. curls / Hammer 2 8 4 5
7 Tripces 2 12 4 6
8 ABS 4 7
Total time 19 50

Lower B Deadlifts Thu

Order Exercise Sets Reps Time Order
1 Warmup Deadlifts RPT 3 6 15 1
2 Split Squats 2 12 6 2
3 Calves 3 20 7 3
4 Leg Curls 3 max 6 4
5 Chest MC press 3 10 6 5
6 BB Curls / Cable OH 4 5 6
7 ABS 3 5 7
8
Total time 21 50
Upper A Tue
Exercise Sets Reps Time Order
ChinUp 3 Max 9 1
Inc db press RPT 3 8 10 2
Bb Rows RPT 2 10 5
Dips 3 10 6
Lat Pulls 2 10 4
DB Lateral raise 2 8 4
CG BP / BB curls 4 10 8
Abs 4
Total time 19 50

Upper B Fri
Exercise Sets Reps Time Order
Pullups 3 10 8 1
Inc db press RPT 3 6-8 10 2
Bb OH Press RPT 3 10 7
Decline Chest press 3 8 7
CG Seat Row/ Latpulls 4 10 8
Skull crs/ Hammer 4 10 5
ABS 12 5

Total time 20 50
Rest Wed
Exercise Sets Reps Time
Abs 10 12 20
Cardio Cycling HIIT 1 8 20

Total time 11 40

Rest Sat
Exercise Sets Reps Time
Abs 10 12 20
Cardio Cycling HIIT 1 8 20

Total time 11 40