Free Workout Guides

Warm-up 10 Minutes

E-Ball Squats 20 lbs
Bicep Curls 20 lbs

Chest Press 20 lbs
Ab Extensions

Machine Row 60 lbs
Alternating Press 10 lbs

Lat Pulldown 60 lbs
Tricep Extension 35lbs

Plate Roations on Bosu 35lbs

Core: Dead Bug Crunches:20
Fifer Scissor:20
Tick Tocks: 20
Plank: 1 min

Program 2

Leg Press
Hammer Curls

Incline Press
Leg Pumps

Cable Row
Lateral Raises

Close Grip Pulldown
Chest Fly

Tricep Extension Flatbar

20 crunches
30 scissors
Plank Ball
Plank Bosu
Plank Ground
Repeat

Program 3

Lateral Shoulder Raise 5 lbs
Tip Toe Walk with 25's

Standing Overhead Rope Pull 50 lbs
Tricep Extension 45 lbs

Bosu Push-ups
Bar-Pull-ups

Shoulder Retraction Against Wall
Shoulder Retraction with Band

Box Jumps 2x20

Split Program

Chest Triceps Shoulders Heavy Abs
15-20 Minute Warm-up

Bench Press- Pyramid up in weight
Vertical Chest Fly

Upright Row
Skull Crusher

Lateral Raise
Tricep Pressdown Pronated and reverse grip 4 reps each (changed from 6 so you can increase the weight)

Oblique Ball Twist -60 reps.... 4 negetives with 10 lbs
Oblique Ball Twist - 40 reps with 10 lbs, 4 negetives with 10lbs

Rope Crunches- Stretch out abs... Crunch Tight 2 sets of 20
Hanging Leg raise with 12 lbs... 2 sets of 15

Measurements:

Bicep:6
Tricep: 6
Oblique : 15
Scapula: 13

Arms no Flex: 12.5
Arms Flex:13.5
Shoulders: 47
Chest: 39.5
Waist: 33
Hips: 35
Thighs: 27
Calfs: 15

Back Biceps Legs Light Abs

Remember to always adjust to a weight that will hit 8-10 reps

Assisted Pull-up 110 lbs

Machine Row 90 lbs
Lunges 20 lbs

Squats 45-50-55lbs
Bicep Curls 30 lbs

Cable Curls 100 lbs 2 sets
1 arm Curl on preacher with 25lbs 2 set burnout

30 Crunches
100 Mason Slams
100 Bicycle

Powerlifting Bulk 1

Bench Press
T-Bar Row
Push-Press
Pull-ups
Cleans
Deadlifts
Rope Crunch

Bulk #2

Close-Grip Pulldown
Rope Crunches
Leg Press
Calf Rasises
Dunbell Bench Press
Snatch
Dips
Torso Twists

Bulk 3

Heavy Plated Push-ups
Oblique Twists

Chest Fly
Oblique Side Lifts

Chin-up Combo
Rest

Mountain Crunch
Rest

Heavy Leg Step-ups
Rest

Concentration Curls 2 Sets
One Set of Negetives.

Oblique Mat Exercises

Bulk 4

Close Grip Pulldown
Dips

Dunbell Squats
Chest Fly/Overhead Press

Hammer grip chins/reverse grip chins/ Pull-up

Dunbell Bench

Tricep Overhead Ext.
Barbell Curl.

Core.

10lb Ball in feet crunches 40 reps
Ball Pass Legs to arms 30 reps
Oblique Raises on ball 20 reps per side x2

Cut 1

Burpees 30 seconds
Skipping 30 seconds 3 sets

Plyo-push-ups with foamies.
Hanging Leg Hold

Side Step Lunges
Box Jumps 25 Reps

Med Core Workout;
21 Kettle Bell thrusts
21 Deep Squat Ball Throws
Repeat
15 reps
15 reps
Repeat
15 reps
15 reps

Bicep curls on 1 leg standing on Bosu

100 Bicycle with Medicine Ball

Roman chair leg raises 30 reps 3 sets

Cut 2

Front Squats
Pull-ups

Glute Bridge Lifts

Circuit;

Back Row
Upright Row
Back Squat
Shoulder Press
Back Extensions
Split Squats

30 seconds each
Repeat Circuit 5x

Box Jumps 50 reps
Kettle Bell Snatches 15 Reps per arm
Weighted Plank

Cut 3

Overhead Squats 20
WoodChoppers 20/side
Side Lunges 20/side
Feet to Hands 20
Aroudn the World 20
Double Crunch 20
Oblique Rotations 40

1 Arm Dumbell Swings

Lunge Iso Hold
Hangleg Raise Hold with Med ball. 20 sec x 3

Cut 4

Banded Chest Press
Knee Highs 50

Push-up Pull-ups
Spider Crawl

100 incline chest presses w/bar

Knee Med Ball Slam
2 Pt Plank

Stability Lat Pulldown
1 armed Push-ups

Core:
20 Crunches Med Ball Decline
20 Double Crunches
50 Rotations
6 second Holds 6 sets

Repeat 2x

Cut 5

Circuit:

Reverse Grip Bench
Deadlifts 15
Clap Push-ups 12
Omni Grip Pull-ups: 3,3,3,3

Iso Bench 6-6-6

Iso Row 6-6-6

Push-up Double Row
Punching

Straight leg lifts on decline
Speed Crunches 35 in 20 seconds 3 sets
Plank Burnout.

Cut 6

Ball Circuit- Straight Raise 10 reps, Y Raise 10 reps, T Raise 10 reps, Retraction+rotation 6 reps

Lateral Raises
Wall Walkouts 3
Wall Post Delt Retraction
Wall Shoulder Press
Straight arm push-up

Repeat 3 x

Tic Tac Push-ups

Core Workout

Feet up crunches 40
Dumbbell Swing 20 / 10lbs
Dumbbell Ball Crunch 20 /10lbs
Med ball Rotations 50
Roman Chair Raises 30 Reps
E-Ball Crunches 40

Cut 7

Sprints: 1 Lap- Jog-Sprints

5x Suscides, 6th, 18, red, blue

18 yard wide sprints 5x

1 lap cooldown jog.

Pull-up E-ball Core Swings
Push-up+Roations

Crunch Ball pass 20
Crunch Overhead Ball Throws 20

x3 sets

Hypertrophy 1 Chest (3 Day Split)

Reverse Smith
Vert Leg Pumps

Band- Upper Flys
Benched Leg Pumps (hip flexers)

Smith Upright Press
MTN Climbers

Chest Fly
Push-ups

Lower Ab Swings

HyperTrophy Split Day: 3 Arms/Shoulders

Flat Bar Extension
Tricep Kickbacks

Standing Bicep Curl
Lateral Shoulder Raise (emphasis on retraction)

Powell Raise

Banded Bicep Curl
Overhead Tricep Extension

Shoulder Press
Plank Lateral Raise

Wall Walkouts 2 sets of 2

Forarm inward rotations
Behind the back curls.

Hypertrophy Day 2 Legs and Shoulders

Powell Raise

Romanian Deadlift
Band Reverse Pull

Calf Raises
Explosive Lateral Raise

Front Squats
Front DB swings

Explosive Lateral Cable Raise
1 Wall Squat hold 90 lbs

120 Crunches

Cardio/core day after this day *

Shoulders/Core

Standing DB Reverse Lunge
Upright Rows

Lateral Reach Overhead Raise

Double Lateal Raise on Cables

Front/Back Squat Superset

Frontal/Lateral/Bent over Raises 2 reps of each repeat 5 times for 4 sets

Bosu Goblet Hold

200 crunches

Back On the Grind Workout

Fullbody.

Push for 12-15 reps!

Cable Pull-Push
Clap Push-ups

Squat Thrust
Burpeed Plank

Squat Calf Raise
Plate Double Crunch
Foot Shuffles

Plate Roman Twists
Cable Snatch

Upright Row
Plated Leg Scissors

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