Exercise Rest Exercise Rest

Incline
Barbell
Bench
Press
2 x 10-15 3 x 4-8 2 min Barbell Curl 1 x 10-15 3 x 4-8 2 min
Bent Over
Barbell
Row
2 x 10-15 3 x 4-8 2 min
Close Grip
Bench Press
1 x 10-15 3 x 4-8 2 min
Medium
GripPull
Up
3 x 4-8 2 min Squat 2 x 10-15 3 x 6-10 3 min
Smith
Overhead
Press
1 x 10 3 x 4-8 2 min Leg Press 3 x 6-10 2 min
Wide Grip
Upright
Row
3 x 4-8 2 min
Romanian
Deadlift
1 x 10-15 3 x 6-10 2 min
Hanging
Leg Raise
3 x 10-
15
1 min
Seated Calf
Raise
1 x 10-15 3 x 6-10 2 min
Floor
Crunch
3 x 10-
15
1 min InclineSit Up 3 x 10-15 1 min
Day 1 & 3 Day 2 & 4
Warm Up Working Sets Warm Up Working Sets
Exercise Rest Exercise Rest
Incline
Barbell
Bench
Press
2 x 10-15 3 x 4-8 2 min Barbell Curl 1 x 10-15 3 x 4-8 2 min
Bent Over
Barbell
Row
2 x 10-15 3 x 4-8 2 min
Close Grip
Bench Press
1 x 10-15 3 x 4-8 2 min
Medium
GripPull
Up
3 x 4-8 2 min Squat 2 x 10-15 3 x 6-10 3 min
Smith
Overhead
Press
1 x 10 3 x 4-8 2 min Leg Press 3 x 6-10 2 min
Wide Grip
Upright
Row
3 x 4-8 2 min
Romanian
Deadlift
1 x 10-15 3 x 6-10 2 min
Hanging
Leg Raise
3 x 10-
15
1 min
Seated Calf
Raise
1 x 10-15 3 x 6-10 2 min
Floor
Crunch
3 x 10-
15
1 min InclineSit Up 3 x 10-15 1 min
Day 8 & 10 Day 9 &11
Warm Up Working Sets Warm Up Working Sets
1/15/2014
r l
arm 16.38 16.38 12.5
calf 16.32 16.32 14.75
neck 14.615 14
Chest 41.52897 37.5
waist (navel) 31.39 31.5
thigh 24.5 21.75
Ideal
Exercise
Rest
Periods
Exercise
Rest
Periods
Incline
Dumbbell Bench
Press
2 x 10-
15
4 x 8-12 90 sec Dumbbell Curl
1 x 10-
15
4 x 4-8 90 sec
Dumbbell Bench
Press
3 x 8-12 90 sec Skullcrushers
1 x 10-
15
4 x 4-8 90 sec
Wide Grip Pull
Up
1 x 10 4 x 8-12 90 sec
Single Leg
Press
2 x 10-
15
3 x 6-10 90 sec
Dumbbell Row 3 x 8-12 90 sec Squat 3 x 6-10 2 min
Side Lateral
Raise
1 x 10-
15
4 x 8-12 90 sec Leg Curl
1 x 10-
15
3 x 6-10 90 sec
Seated
Dumbbell Press
3 x 8-12 90 sec
Standing Calf
Raise
1 x 10-
15
3 x 6-10 90 sec
InclineCrunches
3 x 15-
20
45 sec
Hanging Leg
Raise
3 x 15-
20
45 sec
Hanging Knee
Raise
3 x 15-
20
45 sec
Day 1 & 3 Day 2 & 4
Warm Up Working Sets Warm Up Working Sets
Exercise
Rest
Periods
Exercise
Rest
Periods
Incline
Dumbbell Bench
Press
2 x 10-
15
4 x 8-12 90 sec Dumbbell Curl
1 x 10-
15
4 x 4-8 90 sec
Dumbbell Bench
Press
3 x 8-12 90 sec Skullcrushers
1 x 10-
15
4 x 4-8 90 sec
Wide Grip Pull
Up
1 x 10 4 x 8-12 90 sec
Single Leg
Press
2 x 10-
15
3 x 6-10 90 sec
Dumbbell Row 3 x 8-12 90 sec Squat 3 x 6-10 2 min
Side Lateral
Raise
1 x 10-
15
4 x 8-12 90 sec Leg Curl
1 x 10-
15
3 x 6-10 90 sec
Seated
Dumbbell Press
3 x 8-12 90 sec
Standing Calf
Raise
1 x 10-
15
3 x 6-10 90 sec
InclineCrunches
3 x 15-
20
45 sec
Hanging Leg
Raise
3 x 15-
20
45 sec
Hanging Knee
Raise
3 x 15-
20
45 sec
Working Sets Warm Up Working Sets Warm Up
Day 8 & 10 Day 9 &11
Exercise
Rest
Periods
Exercise
Rest
Periods
Superset:Dum
bbell Bench
Press&Two
Arm Dumbbell
Row
2 x 10-
15
3 x 10-
15
1 min
between
Superset
s
Superset:Incline
Dumbbell
Curl&Overhead
Dumbbell Tricep
Extension
1 x 10-
15
4 x 10-
15
1 min
between
Superset
s
Superset:Inclin
e Dumbbell
Fly&Close-Grip
Pull Up
3 x 10-
15
1 min
between
Superset
s
Superset:Smith
Machine
Squat&Dumbbell
Romanian Deadlift
2 x 10-
15
3 x 10-
15
1 min
between
Superset
s
Superset:Inclin
e Machine
Chest
Press&Machin
e Row
3 x 10-
15
1 min
between
Superset
s
Superset:Leg
Extension&Seated
Leg Curl
3 x 10-
15
1 min
between
Superset
s
Superset:Dum
bbell Front
Raise&Dumbb
ell Side Lateral
1 x 10-
15
3 x 10-
15
1 min
between
Superset
s
Single Leg Calf Raise
1 x 10-
15
3 x 10-
15
30 sec
Superset:Hang
ing Leg Raise&
InclineSit Up
4 x 15-
20
30 sec
between
Superset
s
Floor Crunch
4 x 15-
20
30 sec
Day 1 & 3 Day 2 & 4
Warm Up Working Sets Warm Up Working Sets
Exercise
Rest
Periods
Exercise
Rest
Periods
Superset:Dum
bbell Bench
Press&Two
Arm Dumbbell
Row
2 x 10-
15
3 x 10-
15
1 min
between
Superset
s
Superset:Incline
Dumbbell
Curl&Overhead
Dumbbell Tricep
Extension
1 x 10-
15
4 x 10-
15
1 min
between
Superset
s
Superset:Inclin
e Dumbbell
Fly&Close-Grip
Pull Up
3 x 10-
15
1 min
between
Superset
s
Superset:Smith
Machine
Squat&Dumbbell
Romanian Deadlift
2 x 10-
15
3 x 10-
15
1 min
between
Superset
s
Superset:Inclin
e Machine
Chest
Press&Machin
e Row
3 x 10-
15
1 min
between
Superset
s
Superset:Leg
Extension&Seated
Leg Curl
3 x 10-
15
1 min
between
Superset
s
Superset:Dum
bbell Front
Raise&Dumbb
ell Side Lateral
1 x 10-
15
3 x 10-
15
1 min
between
Superset
s
Single Leg Calf Raise
1 x 10-
15
3 x 10-
15
30 sec
Superset:Hang
ing Leg Raise&
InclineSit Up
4 x 15-
20
30 sec
between
Superset
s
Floor Crunch
4 x 15-
20
30 sec
Working Sets Warm Up Working Sets Warm Up
Day 8 & 10 Day 9 &11