WORKOUT OPTIONS

ATHLEAN-X
CHEST
-Barbell Bench Press - 4 sets of 6,8,10,12 reps
-Go immediately into a horizontal cable chest (on cable machine) or band crossover (with
resistance bands) for 15 reps

-Incline Dumbbell Bench Presses - 4 sets of 6,8,10,12 reps

-Go from incline presses immediately into a low to high cable (on cable machine) or band
crossover (with resistance bands) for 15 reps

-Weighted Dips - 4 sets of 6,8,10,12 reps

-Go from dip position immediately into a high to low cable or band crossover for 15 reps

-Weighted Pushups - 3 sets to Failure

-Immediately into a banded push-up sets for 15 reps with band on each arm
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BICEPS
-Perform for 3 Sets Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure

-Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls -
To Failure

-Perform for 3 Sets Banded DB Curls- To Failure

-Perform for 3 Sets Incline Dumbbell Curls - 3 sets to Failure (Utilize the stretch reflex of the
triceps technique)

-Dumbbell Curl Trifecta - 2 sets of 8 (24 on each arm in total) on each arm for each exercise –
Cross supination (Emphasizes the long head of the biceps) – Cross pronation (Emphasizes the
brachialis ) – No Money curls (Emphasizes the short head of the biceps)
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SHOULDERS
-Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.

-OHP or Handstand pushups - 4 sets of 12,8,6,6 reps. Finish with one set of dumbbell and band
overhead presses for neuromuscular re-education x 15 reps
-Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts
Make sure you perform these in the order of rear to front to account for fatigue.

-DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on
each arm

-Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure
highest quality of every rep.
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TRICEPS
-Close Grip Pin Press - 3 sets of 10,6,4 reps. Choose a weight that allows you to reach failure in
each rep range

-Weighted Dip Tri-Set - 3 sets to failure in each position.

Immediately drop from weighted dips to bodyweight to assisted. No rest in between failures.

-Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure.
Immediately into the pushdowns without changing the weight.

-Rocking Pushdowns - 2 sets to Failure using 12RM

-Banded Lying Tricep Extensions - 2 sets to Failure using 15RM

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FOREARMS
1. PRONE WRIST CURLS - 2 x 12-15RM **

2. WRIST CURL LADDER - 2 x LADDER FAILURE **

A. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds
B. REVERSE BARBELL CURLS x 1,2,3,4 etc reps

3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM **

4. SUPINATION / PRONATION - 2 x 12-15RM **

5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE **

A. CLIP SQUEEZES TO FAILURE
B. CLIP SQUEEZE WRIST ROCKS TO FAILURE

6. DEAD ARM HANG BURNOUT x 1 MINUTE

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BACK
1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM
2A. Deadlift x 6,6
2B. BW Wide Grip Pullups x F,F

3. Barbell Dead Rows (12RM) - 2-3 x 8-10

4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12

5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)

6. Barbell Ladder Shrug Finisher - 1 x F

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LEGS

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ABS
1. Hanging ‘X’ Raises x 30-60 seconds
2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 SECONDS
5. Sledgehammer Swings x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Punchouts x 30-60 seconds
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TOTAL BODY
Here is how to construct the perfect total body workout A:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Barbell Squats - 3 x 5
3. Barbell Hip Thrusts - 3-4 x 10-12
4. Barbell Bench Press - 3 x 5
5. Weighted Chin Ups - 3 x 6-10 to failure
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)
Here is how to construct the perfect total body workout B:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
4. Barbell OHP - 3 x 5
5. Barbell Rows - 3 x 10-12
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)
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PUSH
Below is Push Workout 1:
- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)

Here is what Push Workout 2 looks like:

- Barbell Overhead Press - 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press - 3 x 8-10
- Abduction Rows - 3 x 10-12
- Floor Flies - 3 x 10-12
- Triceps Close Grip Bench Press - 3 x 6-8 into DB Curl of Choice - 3 x 10-12
- Pushup Plus - 3 x F
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OBLIQUES
Bottom-Up Rotation - Archer Tucks x 45 seconds / 15 second rest
Top-Down Rotation - Russian Twists x 45 seconds / 15 second rest
Bottom-Up Lateral Flexion - Side Plank Bridge Twists x 45 seconds each side / 15 second rest
Top-Down lateral flexion right - Side Cycle Crunch (Band Elbow Thrusts Option) x 45 seconds
Anti-lateral Flexion - Side Plank Walk Throughs x 45 seconds each side / 15 second rest
Anti-Rotation - Wall Locks (Oak Tree Step Outs Option) x 45 seconds each side / 15 second rest
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HOME CHEST
1. PROWLER PUSHUPS x F (OPTIONAL - BANDED INCLINE SPLIT x 10-20 F Each Side)
2. HAND RELEASE PUSHUPS x F
3. PSEUDO PLANCHE PUSHUPS x F
4. BANDED SAWS x F each side (8-15 RM Tension)
5. BANDED EXTERNAL ROTATION x 12-15 each arm
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SET FOR SET

CHEST WORKOUT
Exercise Sets Reps

Incline Bench Press 5 5

Chest Dips 4 6-8

Flat Bench DB Press 3 8-10

Cable Fly (2 Angles)* 4 (2 sets per angle) 8-12

DB Pullover 3 8-12

Pinch Press 1 AMAP

* You will perform two sets of cable flys at two different angles for a total of 4 sets.

BACK WORKOUT
Exercise Sets Reps

Rack Pull (Below Knee Level) 4 4

Chin Ups 4 5-8 (8-9 RPE)

T Bar Rows 3 6-8

Lat Pulldown 3 8-10

Single Arm Dumbbell Row 3 6-8

Front Barbell Shrugs (3-5 second hold) 3 5

Circuit:
Face Pull 3 12-15
Reverse Row 3 12-15
Back Extension 3 15-20

SHOULDER WORKOUT
Exercise Sets Reps

Push Press 4 4

Barbell Front Shrug 4 4

Sitting Dumbbell Press 4 6-8

Upright Row 3 8-10

Cable Lateral Raise 3 8-12

Face Pull 3 10-12

Barbell Overhead Press 1 To Failure

ARM WORKOUT
Sets Reps Rest/Special Instructions

Farmer Carry* 4 0:30 2:00

Walk slow, this is not a race

Chin-Ups* 3 6-8 2:00

Close Grip Bench* 3 6-8 2:00

EZ Bar Preacher Curls 3 8-12 1:30

Rolling Triceps Extension 3 8-12 1:30

Reverse Straight Bar Curl 2 12-15 1:00

Y-Bar Pushdown 2 12-15 1:00

Rope Hammer/Rope OH Extension 3 12+ Minimal Rest

 Each set work to failure

Delt Raise Forward/Lateral 3 12+ Minimal Rest

Each set work to failure

Wrist Dowel Work 2/Each Direction N/A Keep going up and down until failure, then swit

*Main Compound Exercises

Perform the following warmup and activation before each leg workout:
 Air Squats: 2 sets x 20 reps
 Donkey Kicks: 2 sets x 15 reps (each leg)
 Lateral Walks: 2 sets x 15 steps (each direction)

So, you'll do 2-3 warm up sets for Front Squats and Back Squats. Set 1 at 50% 1RM,
Set 2 at 60% 1RM, Set 3 at 70% 1RM, and then you begin your working sets.
LEG WORKOUT A:
90-120 sec
Front Squats 3 sets 6-8 reps
rest
90-120 sec
RDLs 3 sets 4-8 reps
rest
12-15 reps each
Bulgarian Split Squat 3 sets 60-90 sec rest
side
Single Leg Extensions x Hamstring Curls
3 sets 10 reps each 90 sec rest
(superset)
Seated Calf Raises 4 sets 15-20 reps 60 sec rest

LEG WORKOUT B:
Back Squats 3-5 sets 4-6 reps 120+ sec rest
Hack Squats 3 sets 8-12 reps 90-120 sec rest
Glute Ham Raise 3 sets 8-10 reps 60-90 sec rest
DB lunges 3 sets 15-20 reps each side 60-90 sec rest
Hip Thrusts 3 sets 8-12 reps 90 sec rest
Standing Calf Raises 3 sets 20 reps 60 sec rest
PULL DAY
  Deadlift: 5x5
 Chin Up: 3x6-8
 T-Bar Row: 3x6-8
 Sitting One Arm Cable Row: 3x8-10
 Cable Face Pulls: 3x10-12
 Cable Rear Delt Fly: 3x10-12
 Back Extensions: 2x15-20
 Arm Curl: 3x8-12

PUSH DAY (A)

Exercise Sets x Reps
Push Press 3x3
Dumbbell Flat Bench Press 4x4
Close Grip Bench Press 3x9
Arnold Press 3x8
Chest Fly 3x10-12
Lateral Raises 3x10-12
Triceps Overhead Extension 3x10-12

PUSH DAY (B)

Exercise Sets x Reps
Military Press 3x5
Incline Bench Press 4x6
Chest Dips 3x8
Seated Dumbbell Press 3x8
Dumbbell Pullover 3x10-12
Triceps Pushdown 3x12+

CHEST & TRICEP WORKOUT SESSION A:

Barbell Bench Press 4 sets 4 reps
Dips Bodyweight (use band if needed) 4 sets RPE 7 for 8+ reps
Close Grip Bench Press 3 sets 8-12 reps
Rolling Triceps Extensions 3 sets 8-12 reps
Cable Chest Flies 3 sets 12-15+ reps (use failure, drop sets, forced reps)
Reverse Grip Triceps Pushdown 3 sets 12-15+ reps (use failure, drop sets, forced reps)

CHEST AND TRICEP WORKOUT SESSION B:

4
Weighted Dips 4-6 reps
sets
4
Dumbbell Incline Bench Press 6 reps
sets
3
Triceps Push Ups RPE 7-8
sets
3
Dumbbell Pullovers 8 reps
sets
Cable Chest Flies (use different 3 12-15+ reps (use failure, drop sets, forced
angle) sets reps)
3 12-15+ reps (use failure, drop sets, forced
Reverse Grip Triceps Pushdown
sets reps)

BACK & BI WARM-UP & ACTIVATION

 Bird Dog: 1 sets x 10 reps/side
 Scapular Pull-ups: 2 sets x 5 reps
 Band Pull Aparts: 2 sets x 8 RPE (rate of perceived exertion)
 Band Bicep Curls: 1 set x 8 RPE
BACK & BI SESSION A:
 Rack Pulls: 4 sets x 4 reps
 Chin Ups: 3 sets x 8RPE (7-10 reps)
 Barbell Front Shrugs: 4 sets x 4-6 reps
 T-Bar Row: 3 sets x 6-8 reps
 Kneeling Lat Pulldown: 3 sets x 8-12+ reps
  Back Extensions: 1 set x Failure
 Bicep 21s: 2 sets x 7x7x7

BACK & BI SESSION B:

 Snatch Grip High Pulls: 5 sets x 3 reps
 Chin Ups (Weighted, if possible): 3 sets x 8RPE (4-6 reps)
 Dumbbell Bent Over Rows: 3 sets x 6-8 reps
 Standing Cable Row: 3 sets x 8-1 reps
 Swimmers (or Lat Pushdowns): 3 sets x 12+ reps
 Back Extensions: 1 set x Failure
 Rope Hammer Curls: 3 sets x 12-15+ reps

LEGS AND SHOULDERS

STRENGTH WORKOUT:
Exercise Sets/Reps Rest time

Barbell Back Squats 4x6 2 minutes max

Barbell Romanian Deadlift 3x8 2 minutes max

DB Walking Lunge 3x10 each leg 1 minute max

Barbell Shoulder Press 4x8 2 minutes max

DB Arnold Press 3x10 each arm 1 minute max

DB Lateral Raise 3x15 1 minute max

HYPERTROPHY WORKOUT:
Exercise Sets/Reps Rest time

Front Squats 3x8 2 minutes max

Barbell Romanian Deadlift 3x10 2 minutes max

Bulgarian Split Squats 2x10 per leg 1 minute max

Quad Extensions 2x20 45 seconds max

Stability Ball Hamstring Curl 2x20 45 seconds max

Standing DB Shoulder Press 3x10 1:30 max

Cable Lateral Raises 2x15 30 seconds max

Plate Overhead Raises 2x15 30 seconds max

Push-Ups and Bodyweight Squats Ladder 1 rep of each, No rest

continuously up to
10 of each

TIME SAVER SUPERSET WORKOUT:

Exercise 1 Exercise 2 Sets/Reps for each Rest Time

Goblet Squat Standing DB Shoulder 3x10 for each exercise 1:30 max
Press

DB Romanian Deadlift DB Lateral Raises 3x8 and 3x12 1 minute max

DB Step Ups DB Front Raises 2x8 each leg and 3x12 1 minute max

DB Back Lunge DB Shrugs 2x8 each leg and 2x10 1 minute max
slow tempo reps

Quad Extension Machine Band Shoulder Press 2xFail for each exercise No Rest

Lying Hamstring Curls Push Ups 2xFail for each exercise No Rest

CHEST & SHOULDERS WORKOUT A:

 Barbell Bench Press: 4-5 sets x 5-8 reps (3 minutes rest)
 Barbell Overhead Press: 3-4 sets x 6-8 reps (3 minutes rest)
 Incline Bench Press: 3-4 sets x 8-12 reps (2 minutes rest)
  Dumbbell Rear Delt Fly: 3-4 sets x 8-12 reps (2 minutes rest)
 Chest Dips: 3x4 sets x 8-12 reps (2 minutes rest)
 Lateral Shoulder Raise: 3-4 sets x 10-12 reps (2 minutes)
 Close Grip Push-Up: 3-4 sets x 8-12 reps (2 minutes)

CHEST & SHOULDERS WORKOUT B:

 Single-Arm Dumbbell Bench Press: 4-5 sets x 5-8 reps (3 minutes)

 Clap Push-Up: 3-4 sets x 5-8 reps (3 minutes)
 Arnold Press: 3-4 sets x 6-8 reps (3 minutes)
 Dumbbell Chest Fly: 3-4 sets x 10-12 reps (2 minutes)
 Upright Barbell Row: 3-4 sets x 8-10 reps (2 minutes)
 Bent-Over Cable Crossovers: 3-4 sets x 8-12 reps (2 minutes)
 Rear Delt Machine Fly: 3-4 sets x 10-12 reps (2 minutes)

CHEST AND BACK

WORKOUT A (BACK FOCUS):
Exercise Sets Reps

Cable Face Pulls 2 20

Deadlift 3 5

Superset:
Incline DB Bench Press 3 6
Chest Supported Rows 3 12

Bent Over Rows 3 8

V Bar Pulldowns 2 10
Superset:
Pull Ups 2 Failure
Push Ups 2 Failure

Superset:
Chest Supported Reverse Flys 2 15
Inverted Bodyweight Rows 1 Failure

WORKOUT B (CHEST FOCUS):

Exercise Sets Reps

Cable Chest Flys 2 20

Barbell Bench Press 4 7

Superset:
Single-Arm Dumbbell Row 3 8
Single-Arm DB Bench Press 3 12

Pullovers 2 10

Superset:
Seated Cable Rows 3 8
Push-Ups (3 seconds on the way down) 3 Failure

Incline Barbell Bench 2 15

Superset:
Pull-Ups 2 Failure
Push-Up Isometric Hold 2 Failure

Cable Chest Flys 1 20

SUPERSET CHEST AND BACK WORKOUT:
Exercise: Sets: Reps:

Superset:
Cable Face Pulls 2 20
Push-Ups 2 10

Superset:
Flat DB Bench 3 8
Bent Over DB Row 3 12

Superset:
Cable Flys 2 20
Single Arm DB Row 2 8

Superset:
Shrugs 3 8
Pullovers 3 15

Superset:
Chin-Ups 2 Failure
Push-Ups 2 Failure

SHOULDERS AND ARMS WORKOUT

WORKOUT A:
 Military Press: 4-5 sets x 5-8 reps (3 mins rest)
 Dips: 3-4 sets x 5-8 reps (3 mins rest)
 Upright Row: 3-4 sets x 8-12 reps (2 mins rest)
 Arnold Press: 3-4 sets x 8-12 reps (2 mins rest)
 Triceps OH Extension: 3 sets x 10-12 reps (2 mins rest)
 Lateral Cable Raises: 3 sets x 10-12 reps (2 mins rest)
  KB Overhead Carry: 3 sets x 20ft (2 mins rest)

WORKOUT B:
 Chin Up: 4-5 sets x 5-8 reps (3 mins rest)
 Triceps Push Up: 3-4 sets x 5-8 reps (3 mins rest)
 Skull Crusher: 3-4 sets x 8-12 reps (2 mins rest)
 EZ Bar Curl: 3-4 sets x 8-12 reps (2 mins rest)
 SA Cable Triceps Pulldown: 3 sets x 10-12 reps (2 mins rest)
 DB Forward Raises: 3 sets x 10-12 reps (2 mins rest)
 DB Hammer Curl to Overhead Press: 3 sets x 10-12 reps (2 mins)

BACK AND SHOULDERS

WORKOUT A: SHOULDER-FOCUSED STRENGTH
Strength Exercise:
 Barbell Overhead Press: 4-6 reps x 3-5 sets (2-3 minutes rest)

Circuit (Repeat 2-4 Times):

 Dumbbell Lateral Raises: 8-15 reps (20-30 seconds rest)

 Renegade Row: 8-12 reps (20-30 seconds rest)

 Front Raise: 8-12 reps (20-30 seconds rest)
 Rear Delt Flyes: 12-15 reps (20-30 seconds rest)

WORKOUT B:
Start with your strength exercise, resting 2-3 minutes between each set. Rest
another minute or two before beginning the circuit.

Strength Exercise:
 Seated Dumbbell Overhead Press: 6-12 reps x 3-5 sets (2-3 minutes rest)

Circuit (Repeat 2-4 Times):

 Dumbbell Lateral Raise: 12-15 reps (20-30 seconds rest)
 Band Pull Apart: 15+ reps (20-30 seconds rest)
  Single Arm Push Press: 6-12/side (20-30 seconds rest)
 TRX Row: 12-15 reps (20-30 seconds rest)

WORKOUT A: BACK-FOCUSED STRENGTH

Strength Exercise:
 Rack Pulls: 3-5 sets x 4-6 reps (2-3 minutes rest)

Circuit (Repeat 2-4 Times):

 Machine High Rows: 8-12 reps (20-30 seconds rest)

 Face Pulls: 12-15 reps (20-30 seconds rest)

 Seated Dumbbell Shoulder Raise: 12 reps (20-30 seconds rest)
 Renegade Row: 8-12 reps (20-30 seconds rest)

WORKOUT B:
Strength/Hypertrophy Exercises:
 Pull Ups: 6-12 reps x 3-4 sets (2-3 minutes rest)

 Barbell Bent Over Row: 6-12 reps x 3-4 sets (2-3 minutes rest)

Circuit (Repeat 2-3 times):

 Dumbbell Lateral Raise: 8-15 reps (20-30 seconds rest)

 Band Pull Apart: 15 reps (20-30 seconds rest)

 TRX Row: 15-20 reps (20-30 seconds rest)
 Front Raise: 12 reps (20-30 seconds rest)
CHEST & BICEP WORKOUT:
Exercise Sets Reps

Incline Bench Press 5 5

Cable Bar Curl 5 5

Flat Bench Dumbbell Press 3 6-8

Rope Hammer Curl 3 8-12

Cable Fly 3 8-10

Preacher Curl 3 8-10

Dumbbell Pullover 3 8-10

Bayesian Curl 3 8-12

CHEST & BICEP MACHINE WORKOUT:

Exercise Sets Reps

Hammer Strength Press 4 6

Cable Bar Curl 5 5

Hammer Strength Incline Press 4 6-8

Rope Hammer Curl 3 8-12

Dip Machine 3 8-10

Cable Flys 3 10-12

Preacher Curl 3 10-12

SUPERSET CHEST & BICEPS WORKOUT:

Exercise Sets Reps

Superset 1:
Incline Bench Press 5 5
Cable Bar Curl 5 5

Superset 2:
Flat Bench Dumbbell Press 3 6-8
Rope Hammer Curl 3 8-12

Superset 3:
Cable Fly 3 8-10
Preacher Curl 3 8-10

Superset 4:
Dumbbell Pullover 3 8-10
Bayesian Curl 3 8-12

BUILT WITH SCIENCE

CHEST

Incline Dumbbell Press: 3 sets of 6-10 reps

Barbell OR Dumbbell Bench Press: 3 sets of 6-10 reps

Dips: 3 sets of 8-12 reps

Banded Push-ups: 3 sets of 6-12 reps (or to failure)

High to Low Cable Crossovers: 3 sets of 10+ reps

COMPOUND CHEST

Workout A

#1: Barbell Bench Press (3 sets, 6 to 8 reps)

#2: 15-Degree Dumbbell Press (3 sets, 8 to 12 reps)

#3: Slight Decline Dumbbell Press (3 sets, 8 to 12 reps)

Workout B

#1: Flat Dumbbell Press (3 sets, 8 to 12 reps)

#2: Incline Machine Press (3 sets, 6 to 8 reps)

#3: Chest Dip (3 sets, 8 to 12 reps)

BACK WORKOUT 1

Deadlifts: 4 sets of 6-8 reps

Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps

Chest Supported Row (Lat Focused: 4 sets of 8-10 reps

Dumbbell Shrugs: 3 sets of 10-12 reps

Scapular Pull Ups: 3 sets of 10-12 reps

BACK WORKOUT 2

Wide Overhand Grip Pull Up: 4 sets of 6-8 reps

Underhand Narrow Grip Barbell Row: 4 sets of 8-10 reps

Single Arm Lat Cable Pulldown: 4 sets of 10-12 reps

Face Pulls: 3 sets of 10-12 reps

Hyperextensions: 3 sets of 10-12 reps

BACK WORKOUT 3

Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps

Chest Supported Row (Upper Back Focused): 4 sets of 8-10 reps

Seated Cable Row (Lat Focused) 4 sets of 8-10 reps

Wide Grip Seated Cable Row: 3 sets of 10-12 reps

Barbell Shrugs: 3 sets of 10-12 reps

Hyperextensions: 3 sets of 10-12 reps

Sample Back Workout Routine (gym)

Upper back

Exercise 1: Upper Back Focused Barbell Rows

Exercise 2: Lat Pulldowns

Lats

Exercise 1: Chest Supported Dumbbell Lat Rows

Exercise 2: One-Arm Cable Lat Pulldown

Lower Traps

Exercise 1: Standing Cable Y-Raise

Sample Back Workout Routine (Bodyweight Or Dumbbells)

Upper back

Exercise 1: Chest-Supported Dumbbell Upper Back Rows

Exercise 2: Overhand Grip Pull Ups

Lats

Exercise 1: Single-Arm Dumbbell Lat Rows

Exercise 2: Chest-Supported Dumbbell Lat Rows

Lower Traps

Exercise 1: Prone Y-Raise

BACK WORKOUT

Deadlifts: 3-4 sets of 6-8 reps

Pull-Ups: 3-4 sets of 6-10 reps
Chest-Supported Row: 3-4 sets of 10-12 reps
Lat Pulldowns: 3-4 sets of 10-12 reps
Scapular Pull-ups: 2-3 sets of 8+ reps

SHOULDERS
ARMS

BICEPS

Incline Dumbbell Curls (with full supination): 3 sets of 6-8 reps

Narrow Grip Bar Curls (partial reps after normal ROM): 3 sets of 6-10 reps
Cable Curls: 3 sets of 6-12 reps
Hammer Curls / Reverse Curls: 3 sets of 6-12 reps

(Weighted) Chin-Ups: 3 sets of 6-8 reps

Incline Dumbbell Curls: 3 sets of 6-8 reps
Concentration Curls: 3 sets of 6-10 reps
Reverse EZ Bar Curls: 3 sets of 6-12 reps
TRICEPS

 Close Grip Bench Press – 4 sets of 8-6 reps

 Overhead Cable Extensions – 3 sets of 15-10 reps
 Straight Bar Cable Pushdowns – 3 sets of 15-10 reps
 Triangle Push Ups - 2 sets to failure

FOREARMS

UPPER BODY

Incline Dumbbell Press: 3-4 sets of 6-10 reps OR Barbell Bench Press
Chest Supported Row: 3-4 sets of 8-10 reps OR Barbell Row
Overhead Press: 3-4 sets of 6-10 reps OR Lateral Raise
Pull-ups: 3-4 sets of 8-10 reps OR Lat Pulldowns
Incline Dumbbell Curls: 2 sets of 8-12 reps
Incline Dumbbell Extensions: 2 sets of 10-15 reps

LOWER BODY

Barbell Back Squat: 3-5 sets of 6-8 reps

Romanian Deadlift: 2-4 sets of 8-10 reps

Bulgarian Split Squat: 2-4 sets of 6-10 reps

Glute Ham Raise: 2-4 sets of 8-12 reps

Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps

Seated Calf Raise: 2-4 sets of 10-15 reps

LEGS

Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Bulgarian split squats: 3 sets of 8-15 reps

Weighted hip thrusts: 3 sets of 10-15 reps

If your quads are lagging, do the workout above.

If your hamstrings and/or glutes are lagging, do the workout in this order. I would also advise
throwing in an extra hamstring isolation exercise, like lying leg curls or Nordic hamstring curls:

Bulgarian split squats: 3 sets of 8-15 reps

Weighted hip thrusts: 3 sets of 10-15 reps

Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Full Body Workout (Workout A)

Barbell Bench Press: 3-4 sets of 6-10 reps

Barbell Back Squat: 3-4 sets of 6-10 reps

Pull-Ups: 3-4 sets of 6-10 reps

Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps

Standing Overhead Press: 3-4 sets of 6-10 reps

Face Pulls: 3-4 sets of 10-15 reps

Drag Curls: 3-4 sets of 8-10 reps

Full Body Workout (Workout B)

Barbell Deadlift: 3-4 sets of 6-10 reps

Incline Dumbbell Press: 3-4 sets of 6-12 reps

Bulgarian Split Squat: 3-4 sets of 6-10 reps

Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps

Dumbbell Lateral Raises: 3-4 sets of 10-15 reps

Incline Dumbbell Kickbacks: 3-4 sets of 10-15 reps

High to Low Chest Cable Flies: 3-4 sets of 10-15 reps

ABS/CORE

Exercise 1: Abdominal Bracing (1-3 sets of 60 second holds)

Exercise 2: Reverse Crunches (2-3 sets of 10-15 reps)
Exercise 3: Bird Dog (2-3 sets of 5 reps each side)
Exercise 4: Suitcase Carries (2-3 sets of 30s carries each side)
Exercise 5: Palloff Press (2-3 sets of 5-10 reps each side)

Exercise 1:
Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight)
BUILD UP TO:
2-3 sets of 10-15 reps (weighted/decline)
Exercise 2:
High to Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side
OR
Bicycle Crunches: 2-3 sets to failure (bodyweight)
Exercise 3:
Weighted Crunches: 2-3 sets of 10-15 reps
Exercise 4:
Serratus Jabs: 2-3 sets of 10-15 reps
LEGION ATHLETICS
CHEST

Overall Chest Workout

 Barbell Bench Press 3x4-6

 Incline DB press 3x4-6
 Close Grip Bench Press 3x6-8
 Dips 3x6-8

Barbell Chest Workout

 Barbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest

 Incline Barbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest
 Close-Grip Barbell Bench Press: 3 sets | 4-to-6 reps | 2-to-3 min rest
 Decline Barbell Bench Press: 3 sets | 6-to-8 reps | 2-to-3 min rest

Chest Workout with Dumbbells

 Dumbbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest

 Incline Dumbbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest
 Dumbbell Pullover: 3 sets | 6-to-8 reps | 2-to-3 min rest
 Dumbbell Flyes: 3 sets | 8-to-10 reps | 2-to-3 min rest

At-Home Chest Workout with Dumbbells

 Dumbbell Floor Press: 4 sets | 4-to-6 reps | 2-to-4 min rest

 Dumbbell Pullover: 4 sets | 6-to-8 reps | 2-to-3 min rest
 Dumbbell Chest Fly: 4 sets of 10-to-12 reps

Resistance Band Chest Workout at Home

 Banded Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest

 Feet-Elevated Banded Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Banded Chest Press: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Banded Chest Fly: 3 sets | 10-to-20 reps | 2-to-3 min rest

Chest Workout at Home without Weights

 Feet-Elevated Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest

 Diamond Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest
  Dive-Bomber Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest

BACK

1. The Best Back Workout for Mass

 Barbell Deadlift: 3 sets of 4-to-6 reps

 Pull-up: 3 sets of 4-to-6 reps
 One-Arm Dumbbell Row: 3 sets of 6-to-8 reps
 Cable Pullover: 3 sets of 8-to-10 reps

2. The Best Back Workout for Mass with a Barbell

 Barbell Deadlift: 3 sets of 4-to-6 reps

 Barbell Row: 3 sets of 4-to-6 reps
 Meadows Row: 3 sets of 6-to-8 reps
 Barbell Rear Delt Row: 3 sets of 6-to-8 reps

3. The Best Back Workout for Mass with Dumbbells

 One-Arm Dumbbell Row: 3 sets of 4-to-6 reps

 Dumbbell Deadlift: 3 sets of 8-to-10 reps
 Dumbbell Upright Row: 3 sets of 8-to-10 reps
 Dumbbell Pullover: 3 sets of 8-to-10 reps

4. The Best Back Machine Workout for Mass

 Machine Row: 3 sets of 8-to-10 reps

 Lat Pulldown: 3 sets of 8-to-10 reps
 Seated Cable Row: 3 sets of 8-to-10 reps
 Cable Pullover: 3 sets of 8-to-10 reps
5. The Best Cable Machine Back Workout for Mass

 Seated Cable Row: 3 sets of 4-to-6 reps

 Lat Pulldown: 3 sets of 4-to-6 reps
 Cable Pullover: 3 sets of 6-to-8 reps
 Face Pull: 3 sets of 6-to-8 reps

6. The Best Resistance-Band Back Day Workout

 Banded Row: 3 sets of 10-to-20 reps

 Banded Pulldown: 3 sets of 10-to-20 reps
 Banded Upright Row: 3 sets of 10-to-20 reps
 Banded Face Pull: 3 sets of 10-to-20 reps

7. The Best Bodyweight Back Day Workout for At-Home Training

 Pull-up: 4 sets of 10-to-20

 Inverted Row: 4 sets of 10-to-20
 Towel Face Pull: 4 sets of 10-to-20

LEGS

WORKOUT 1

Barbell Back Squat- Sets: 3 | Reps: 6-to-8 | Rest: 2-to-3 min

Barbell Front Squat- Sets: 3 | Reps: 6-to-8 | Rest: 2-to-3 min

Romanian Deadlift- Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min

Bulgarian Split Squat- Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min

Seated Calf Raise- Sets: 3 | Reps: 10-to-15 | Rest: 2-to-3 min

WORKOUT 2

Barbell Back Squat- Sets: 3 | Reps: 4-to-6 | Rest: 3-to-5 min

Romanian Deadlift- Sets: 3 | Reps: 6-to-8 | Rest: 3-to-5 min

Dumbbell Lunge- Sets: 3 | Reps: 6-to-8 | Rest: 3-to-5 min

Leg Curl- Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min

Goblet Squat- Sets: 3 | Reps: 10-to-15 | Rest: 2-to-3 min

Standing Calf Raise- Sets: 3 | Reps: 10-to-30 | Rest: 2-to-3 min

SHOULDERS

 Overhead Press: 3 sets of 4-to-6 reps with 2-to-4 min rest

 Arnold Press: 3 sets of 4-to-6 reps with 2-to-4 min rest
 Cable Side Lateral Raise: 3 sets of 6-to-8 reps with 2-to-3 min rest
 Dumbbell Rear Lateral Raise: 3 sets of 6-to-8 reps with 2-to-4 min rest

ARMS
ABS

1. Cable Crunch

2. Weighted Sit-up

3. Captain’s Chair Leg Raise

4. Hanging Leg Raise

5. Air Bicycle

6. Ab Wheel Rollout
TIGER FITNESS
5 Day Workout Routine - 8 Week Monster Training Program

Day 1

Upper Body Workout

Exercise Sets Reps

Push Press 4 4-6
Barbell or T-Bar Row - 4 8-10
Incline Bench Press 4 6-8
Pull-up or Lat-Pulldown - Drop-set 4 4-6
A) Skullcrusher 3 12-20
B) Barbell Curl 3 12-20

Push Press - Paused Reps for 5-10 sec at the top for every rep of the last set.

Barbell or T-Bar Rows - Paused Reps hold each rep for a two count at the top. Use straps if
necessary.

Incline Bench Press - 1½ reps for the last set. Starting at the top, lower the bar half way and
return to top the lower the bar to the chest. That is one rep, do 6-8.

Day 2

Lower Body Workout

Exercise Sets Reps

Hack Squat - 1 1/2 Reps 4 6-8
Stiff Leg Deadlift 4 8-10
Leg Press - Drop Set 4 8-10
Cable Pull Through - Drop Set 4 10-12
Calf Raise (Standing or Seated) 4 10-12
Ab Wheel or Hanging Leg Raise 3 12-20
Calf Raise. Paused Reps for 5-10 sec at the top of every rep of the last set.
Day 3

Upper Body Workout

Exercise Sets Reps

Monster Set:
A) Dumbbell Bench Press - Partial Reps 3 12-15
B) Dumbbell Row 3 8-10
A) Arnold Press 3 8-10
B) Dumbbell Pullover 3 12-15
A) Dumbbell Shoulder 21's 4 21
B) Hammer Curl 3 8-12
C) Triceps Extension 3 8-12

Dumbbell Row - Paused reps on every rep of the last set for 3-5 sec.

Shoulder 21's - 7 front raises, 7 lateral raises, 7 rear delt raises.

Day 4

Lower Body Workout

Exercise Sets Reps

A) Bulgarian Split Squat - 1 ½ Reps 4 8-10
B) Single-Leg Deadlift 4 6-8
A) Leg Extension - Drop Set 4 12-15
B) Leg Curl 4 12-15
A) Calf Raise 4 12-15
B) Weighted Decline Crunch 3 10-12

Single-Leg Deadlift - Focus hinging from the hip and keep the knees flexed

Calf Raise - Paused reps at the top of every rep.

Weighted Decline Crunch - Paused reps at the top.

 Day 5

Bodyweight Full Body Workout

Exercise Sets Reps

A) Push Ups - Mechanical Drop-Set* 4 15-20
B) Walking Lunges 4 50 Steps
A) Inverted Rows - Mechanical Drop-Set* 4 12-15
B) Hip Bridge 4 30-45 sec hold
C) Front Plank 4 30-60 sec
Walking Lunges. On the last set move directly into a max effort set of bodyweight squats.

5 Day Superset Training Program

Day 1

Upper Body A

Exercise Sets Rep Goal

Superset #1
T-Bar Rows 4 6-10
Bench Press - Wait 60-90 seconds before next superset 4 6-10
Superset #2
Incline 2-Arm Dumbbell Row 4 8-12
Incline Dumbbell Press - Wait 60-90 seconds before next
4 8-12
superset
Superset #3
Seated Cable Row 4 10-15
High-to-Low Cable Crossover - Wait 60-90 seconds before
4 10-15
next superset

Day 2

Lower Body A
 Day 2

Exercise Sets Rep Goal

Superset #1
Front Squat 4 6-8
Romanian Deadlift - Wait 90 seconds before next superset 4 8-10
Superset #2
Leg Press 4 8-10
Dumbbell Reverse Lunge - Wait 90 seconds before next
4 10-12
superset
Superset #3
Smith Machine Calf Raises 4 10-15
Plank - Wait 60 seconds before next superset 4 Max Time

Day 4

Upper Body B

Exercise Sets Rep Goal

Superset #1
Rack Pull Deadlifts 4 5-8
Standing Dumbbell Press - Wait 60-90 seconds before next
4 6-10
superset
Superset #2
Pull Ups (add weight if necessary) 4 8-12
Alternating Arnold Press - Wait 60-90 seconds before next
4 8-12
superset
Superset #3
Cable Lateral Raise 4 10-12
Face Pulls - Wait 60-90 seconds before next superset 4 10-15
 Day 5

Lower Body B

Exercise Sets Rep Goal

Superset #1
Goblet Squat 4 6-8
Kettlebell Swing - Wait 90 seconds before next superset 4 8-10
Superset #2
Leg Extension 4 10-12
Leg Curls 4 10-12
Superset #3
Seated Calf Raises 4 20-25
Hanging Leg Raises - Wait 60 seconds before next
4 10-15
superset

Day 6

Arms

Exercise Sets Rep Goal

Superset #1
Close Grip EZ Bar Press 4 8-10
EZ Bar Curl - Wait 90 seconds before next superset 4 8-10
Superset #2
Incline EZ Bar Skull Crusher 4 10-12
Incline Dumbbell Curl - Wait 90 seconds before next
4 10-12
superset
Superset #3
Rope Pushdown 4 10-15
Rope Hammer Curl - Wait 60 seconds before next superset 4 10-15
Rebuilt Training - 10 Week Workout Plan
Shoulders and Abs

10 Week Workout Plan

Exercise Sets Reps

Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Reverse Delt Fly 4
Rear Delt Fly 4
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Lateral Raise 4
Partial Dumbbell Lateral Raise 4
Superset for the following rep scheme: 20, 10, 10, 15
Seated Shoulder Press 4
Dumbbell Upright Rows 4
Cable Upright Rows 3 15
Abs of Choice

Legs

10 Week Workout Plan

Exercise Sets Reps

Superset for the following rep scheme: 20, 10, 10, 15
Hamstring Curls 4
Leg Extension 4
Superset for the following rep scheme: 20, 10, 10, 15
Stiff Leg Deadlifts 4
Lunges 4
Squats 3 15
Superset for the following rep scheme: 20, 10, 10, 15
 Legs

Leg Press Calves 4

Seated Calves 4

Back

10 Week Workout Plan

Exercise Sets Reps

Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Lat Pulldown 4
Cable Lat Squeeze 4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Pullover 4
Dumbbell Pullover 4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Low Row 3
Single Arm Dumbbell Row 3
Hyperextensions 3 15

Arms

10 Week Workout Plan

Exercise Sets Reps

Superset for the following rep scheme: 20, 10, 10, 15
Incline Dumbbell Curls 4
Drag Curls 4
Superset for the following rep scheme: 20, 10, 10, 15
Scott Curls 4
Hammer Curl 4
 Arms

Superset for the following rep scheme: 20, 10, 10, 15

Triceps Pressdowns 4
One Arm Triceps Pressdowns 4
Superset for the following rep scheme: 20, 10, 10, 15
Skullcrushers 4
One Arm Overhead Extensions 4
Reverse Wrist Curls 3 15

Chest and Abs

10 Week Workout Plan

Exercise Sets Reps

Superset for the following rep scheme: 20, 10, 10, 15
One Arm Finisher Flys 4
Incline Dumbbell Press 4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Crossovers 4
Flat Dumbbell Press 4
Contraction Flys 3 15
Abs of choice

RANDOM