Free Workout Guides

Program 1

Sets and Reps 3x12

Lat Pulldown 90lbs
Push-ups

Benched Squats 35 lbs
Barbell Delt Press 20 lbs

Cable row 60lbs
Lateral Raise 5 lbs

Tricep Extension with rope 45 lbs
Calf Raise 115 lbs (set 90lbs turn dial up 15 lbs)

Bicep Curls
Hanging Leg Raises (lower abdominals/hipflexors)

Remember to choose weight that fatigues you at 12 reps... lower the weight if it is feeling uncomfortable. Push yourself and Stretch when you are done-
Give 100 % all the time.

Program 2

1 Leg Bar Push-ups 12 Per side
Body Rows

Split Squats on 4 risers 10 per leg
Shoulder Retraction and Rotation with 5lbs

Rope Row 60lbs
Mountain Climbers on Foamie 40 reps

1 Leg Squats 5 reps Per leg

Barbell Curl 5 Wide 5 Close
FlatBar Tricep Extension 70lbs

Straight arm 6lb med ball crossovers 30reps/flutters 30 reps/ 10 Second V hold.

2x

Split Program-Chest Back, Arms

Plyo Push-ups 2 Foamies, 1 for warm-up
Assisted Pull-ups 100lbs assist

Stability Chest Fly 25 lbs
Reverse Fly Machine 30 lbs

Cable Row 80lbs
MB Rotations 30 reps 15lbs

Flatbar Curl 80lbs
Flatbar Pressdown 90lbs

MB Torso Twists 3x15
MB OV Slams 3x10
MB Plank 45 sec

Leg Press 310 lbs
Wall Posture Press 20reps

Overhead Drop Lunge 15lbs
Mountain Climbers Feet on Bosu 40 reps

Lunge Holds 45lbs 15sec Holds
Lateral Cable Explosive Raise 20 lbs

Squat Overhead Press 20lbs
Mason Twists

Roman Leg Raises 30 reps