Free Workout Guides

Two Days on, One day Rest. -Everything is a super set

This program WILL do the following;

1. Pack on lean muscle mass
2. Proportion the body
3. Bulk the shoulders
4. Give you strong legs for sports such as hockey, football, and soccer
5. Get you jacked as fuck.

Day 1- Chest Shoulders Tri's

Dips - Use machine- 70 lbs support * flat upright back
Tricep Extension Triangle Bar

Upright Bench press 75 degrees
Bosu Ball Push-ups

Shoulder Press
Rear Delt Shoulder Retraction with band

Tricep overhead extension sitting
Lateral Shoulder Raise *LIGHT WEIGHT

Chest Fly
Hanging Leg Raises *watch vid on main screen

Exercise Ball Pass Legs to arms * Watch vid on youtube search freeworkoutguides

Stretch: Chest, Tri's , Shoulders, Abs

Day 2 : Legs, Back, Bi's

Squats on Smith : Knees DO NOT come over ankles *sit back deep
Cable Row *if the row machine is not close use a Band *a thick one

Side to Side lateral Jumps on bench *hands up , high energy
Lat Pulldown

Chin-ups
Box Jumps

Deadlifts
Bicep Curls *dunbells on the preacher bar

Hamstring Curls with Exercise Ball
JackKnives with Exercise ball

crunches 3x20
Roman twists with medicine ball

crunches on e-ball *see utube vid serach freeworkoutguides
oblique twist on e-ball

Stretch