Terms you'll need to know:
Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest
in between before repeating again.
Active rest: Do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope).
Immediately repeat the first exercise.
Triple set: Perform the first exercise, followed immediately by the second exercise, followed immediately by the third
exercise. Only then do you take the 2-minute rest in between before repeating again.
REST EVERY 7TH DAY FOR SHABBAT! 
Day 1
EXERCISE
Wide Pushup (standard or on knees): 3 sets of 12 reps
Dumbbell or Barbell Bench Press: 3 sets of 12 reps
Flat Bench Cable Flyes: 3 sets of 12 reps
Narrow Pushup (standard or on knees): 3 sets of 12 reps
Overhead Triceps Dumbbell Extension: 3 sets of 12 reps
Triceps Pushdowns: 3 sets of 12 reps
Set #1
Set #2
Set #3
Day 2
EXERCISE
Wide grip Lat Pull-Down: 3 sets of 12 reps
One-Arm Dumbbell Row: 3 sets of 12 reps
Seated Cable Row: 3 sets of 12 reps
Underhand Cable Pulldown: 3 sets of 12 reps
Alternating Dumbbell Curl: 3 sets of 12 reps
One-Arm Dumbbell Preacher Curl: 3 sets of 12 reps
Standing Biceps Cable Curl: 3 sets of 12 reps
Set #1
Set #2
Set #3
Day 3
EXERCISE
Leg Press: 3 sets of 12 reps
Leg Extensions: 3 sets of 12 reps
Wide Stance Barbell Squat: 3 sets of 12 reps
Seated Leg Curl: 3 sets of 12 reps
Standing Calf Raises: 3 sets of 12 reps
Seated Calf Raises: 3 sets of 12 reps
Set #1
Set #2
Set #3
Day 4
EXERCISE
Set
#1
Set
#2
Set
#3
Seated Dumbbell Press: 3 sets of 12 reps
Standing Dumbbell Straight-Arm Front Delt Raise to a "T" (up and
open): 3 sets of 12 reps
Side Lateral Raises: 3 sets of 12 reps
Seated Bent Over Rear Delt Fly: 3 sets of 12 reps
Exercise Ball Crunches: 3 sets of 12 reps
Air Bike: 3 sets of 12 reps
Day 5
EXERCISE
Wide Pushup (standard or on knees): 3 sets of 12 reps
Dumbbell or Barbell Bench Press: 3 sets of 12 reps
Flat Bench Cable Flyes: 3 sets of 12 reps
Narrow Pushup (standard or on knees): 3 sets of 12 reps
Overhead Triceps Dumbbell Extension: 3 sets of 12 reps
Triceps Pushdowns: 3 sets of 12 reps
Set #1
Set #2
Set #3
Day 6
EXERCISE
Wide grip Lat Pull-Down: 3 sets of 12 reps
One-Arm Dumbbell Row: 3 sets of 12 reps
Seated Cable Row: 3 sets of 12 reps
Underhand Cable Pulldown: 3 sets of 12 reps
Alternating Dumbbell Curl: 3 sets of 12 reps
One Arm Dumbbell Preacher Curl: 3 sets of 12 reps
Standing Biceps Cable Curl: 3 sets of 12 reps
Set #1
Set #2
Set #3
Day 7
EXERCISE
Leg Press: 3 sets of 12 reps
Leg Extensions: 3 sets of 12 reps
Wide Stance Barbell Squat: 3 sets of 12 reps
Seated Leg Curl: 3 sets of 12 reps
Standing Calf Raises: 3 sets of 12 reps
Seated Calf Raises: 3 sets of 12 reps
Set #1
Set #2
Set #3
Day 8
EXERCISE
Set
#1
Set
#2
Set
#3
Seated Dumbbell Press: 3 sets of 12 reps
Standing Dumbbell Straight-Arm Front Delt Raise To A "T" (up and
open): 3 sets of 12 reps
Side Lateral Raises: 3 sets of 12 reps
Seated Bent Over Rear Delt Fly: 3 sets of 12 reps
Exercise Ball Crunches: 3 sets of 12 reps
Air Bike: 3 sets of 12 reps
Day 9
EXERCISE
Leg Extension: 3 sets of 10 reps
Wide Stance Barbell Squat: 3 sets of 10 reps
Walking Barbell Lunge: 3 sets of 10 reps
Single-Leg Barbell Deadlift: 3 sets of 10 reps
Lying Leg Curls: 3 sets of 10 reps
Seated calf Raise: 3 sets of 10 reps
Standing Calf Raise: 3 sets of 10 reps
Set #1
Set #2
Set #3
Day 10
EXERCISE
Hammer Strength Lat Pull: 3 sets of 10 reps
Wide Grip Lat Pulldown Or Pullup: 3 sets of 10 reps
Seated Narrow Grip Cable Rows: 3 sets of 10 reps
T-Bar Row Or Bent-Over Barbell Row: 3 sets of 10 reps
Back Extensions: 3 sets of 10 reps
Barbell Curl: 3 sets of 10 reps
Incline Dumbbell Curl: 3 sets of 10 reps
Alternate Hammer Curl: 3 sets of 10 reps
Set #1
Set #2
Set #3
Day 11
EXERCISE
Wide Pushups: 3 sets of 10 reps
Incline Dumbbell Press: 3 sets of 10 reps
Flat Bench Or Machine Flyes: 3 sets of 10 reps
Decline Flyes: 3 sets of 10 reps
Bench Or Bar Dips: 3 sets of 10 reps
Lying EZ Bar Triceps Extension: 3 sets of 10 reps
Dumbbell Triceps Kickback: 3 sets of 10 reps
Overhead Two-Handed Triceps Extensions: 3 sets of 10 reps
Cable One-Arm Triceps Extension: 3 sets of 10 reps
Set #1
Set #2
Set #3
Day 12
EXERCISE
Leg Extension: 3 sets of 10 reps
Wide Stance Barbell Squat: 3 sets of 10 reps
Walking Barbell Lunge: 3 sets of 10 reps
Single-Leg Barbell Deadlift: 3 sets of 10 reps
Lying Leg Curls: 3 sets of 10 reps
Seated calf Raise: 3 sets of 10 reps
Standing Calf Raise: 3 sets of 10 reps
Set #1
Set #2
Set #3
Set #1
Set #2
Set #3
Day 13
EXERCISE
Leg Extension: 3 sets of 10 reps
Wide Stance Barbell Squat: 3 sets of 10 reps
Walking Barbell Lunge: 3 sets of 10 reps
Single-Leg Barbell Deadlift: 3 sets of 10 reps
Lying Leg Curls: 3 sets of 10 reps
Seated calf Raise: 3 sets of 10 reps
Standing Calf Raise: 3 sets of 10 reps
Day 14
EXERCISE
Hammer Strength Lat Pull: 3 sets of 10 reps
Wide Grip Lat Pulldown Or Pullup: 3 sets of 10 reps
Seated Narrow Grip Cable Rows: 3 sets of 10 reps
T-Bar Row Or Bent-Over Barbell Row: 3 sets of 10 reps
Back Extensions: 3 sets of 10 reps
Barbell Curl: 3 sets of 10 reps
Incline Dumbbell Curl: 3 sets of 10 reps
Alternate Hammer Curl: 3 sets of 10 reps
Set #1
Set #2
Set #3
Day 15
EXERCISE
Wide Pushups: 3 sets of 10 reps
Incline Dumbbell Press: 3 sets of 10 reps
Flat Bench Or Machine Flyes: 3 sets of 10 reps
Decline Flyes: 3 sets of 10 reps
Bench Or Bar Dips: 3 sets of 10 reps
Lying EZ Bar Triceps Extension: 3 sets of 10 reps
Dumbbell Triceps Kickback: 3 sets of 10 reps
Overhead Two-Handed Triceps Extensions: 3 sets of 10 reps
Cable One-Arm Triceps Extension: 3 sets of 10 reps
Set #1
Set #2
Set #3
Day 16
EXERCISE
Leg Extension: 3 sets of 10 reps
Wide Stance Barbell Squat: 3 sets of 10 reps
Walking Barbell Lunge: 3 sets of 10 reps
Single-Leg Barbell Deadlift: 3 sets of 10 reps
Lying Leg Curls: 3 sets of 10 reps
Seated calf Raise: 3 sets of 10 reps
Standing Calf Raise: 3 sets of 10 reps
Set #1
Set #2
Set #3
Day 17
EXERCISE
Seated Dumbbell Press: 3 sets of 10 reps
Rear-Delt Cable Flyes: 3 sets of 10 reps
Dumbbell Front Raise: 3 sets of 10 reps
Seated Arnold Press: 3 sets of 10 reps
Dumbbell Lateral Raise: 3 sets of 10 reps
Seated Bent-Over Rear Delt Raise: 3 sets of 10 reps
Crunches: 3 sets of 10 reps
Roman Chair Leg Raise: 3 sets of 10 reps
Oblique Crunches - On The Floor: 3 sets of 10 reps per side
Set #1
Set #2
Set #3
Day 18
EXERCISE
Wide grip overhand pull-ups: 3 sets of 10 reps
Superset: (circuit rest when ends)
Bent-over Barbell row: 3 sets of 8 reps
Seated cable row: 3 sets of 8 reps
End Superset
Wide grip Lat Pull-down: 3 sets of 10 reps
One-armed row: 3 sets of 8
Hammer Strength Pull-downs: 3 sets of 10 reps
Hyperextensions: 3 sets of 8 reps
30 minute - medium intensity cardio (running, elliptical, step-mill)
Set #1
Set #2
Set #3
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Day 19
EXERCISE
Wide-grip barbell bench press: 5 sets of 8 reps (1 warm-up set,
3 reg sets, 1 set of negatives)
Wide stance push-ups: 3 sets of 15 reps
Cable crossovers: 3 sets of 10 reps
Smith machine incline bench press: 3 sets of 10 reps
Side to side push-ups: 3 sets of 10 reps
Superset: (circuit rest when ends)
Toe touchers: 3 sets of 20 reps
Crunches (legs straight in the air): 3 sets of 20 reps
End Superset
Roman Chair leg raise: 3 sets of 10 reps
Cable crunches: 3 sets of 10 reps
30 minute - medium intensity cardio (running, elliptical, stepmill)
Set
#1
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Set
#2
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Set
#3
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Set
#4
Set
#5
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Day 20
EXERCISE
Leg extensions: 2 warm-up sets with lighter weight for 30
reps
Wide stance barbell squat: 2 lighter sets of 15 reps, 2
heavier sets to failure
Leg press: 4 sets of 8 reps
Walking Barbell Lunges: 3 sets of 20 reps
Barbell Step-ups: 3 sets of 10 reps
Plie Dumbbell squat: 3 sets of 15 reps
Standing calf raise: 3 sets of 20 reps, last set to failure
Donkey calf raise or Leg press calf raise: 3 sets of 20 reps,
last set to failure
Set
#1
Set
#2
Set
#3
Set
#4
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Day 21
EXERCISE
Barbell Curls: 3 sets of 10 reps
Superset:
Overhead cable curl: 3 sets of 10 reps
Cable hammer curl -Rope attachment: 3 sets of 10 reps
End Superset
Alternating Hammer curls: 3 sets of 10 reps
Dips (bench or parallel bars): 3 sets of 15 reps
Skullcrushers: 3 sets of 10 reps
Seated triceps press: 3 sets of 10 reps
Triceps Pushdown - rope attachment: 3 sets of 10 reps
Air Bike: 3 sets of 25 reps
Jackknife sit-ups: 3 sets of 10 reps
Hanging leg raises (or roman chair): 3 sets of 10 reps
Cardio: 30 minute - medium intensity cardio (running, elliptical,
step-mill)
Set
#1
Set
#2
Set
#3
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Set
#1
Set
#2
Set
#3
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Day 22
EXERCISE
Smith Machine Military Press: 1 warm-up set, 3 sets of 10 reps
Superset:
Upright Dumbbell Rows: 3 sets of 10 reps
Standing Dumbbell Military Press: 3 sets of 10 reps (End SS)
Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10
reps
Rear Delt Cable Flyes: 3 sets of 10 reps
Lateral Raise: 3 sets of 10 reps (Last set is a drop-set.)
Rear Delt Raise: 3 sets of 10 reps (Last set is a drop-set.)
Cardio: 30 min medium intensity (running, elliptical, step-mill)
Day 23
EXERCISE
Superset:
Seated Leg Curl: 3 sets of 10 reps
Leg Extensions: 3 sets of 10 reps (End SS)
Superset:
Barbell Lunge (long stride): 3 sets of 20 reps
Abductor Machine: 3 sets of 20 reps (End SS)
Superset:
Lying Leg Curls: 3 sets of 15 reps
Adductor Machine: 3 sets of 15 reps (End SS)
Stiff-Legged Deadlift: 3 sets of 10 reps
Single Leg Barbell Squat: 3 sets of 10 reps
Leg Press (wide stance): 1 giant drop-set to failure
Seated Calf Raise: 3 sets of 20 reps
Standing Calf Raises: 3 sets of 20 reps
Set #1
Set #2
Set #3
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Day 24
EXERCISE
Wide grip overhand pull-ups: 3 sets of 10 reps
Superset:
Bent-over Barbell row: 3 sets of 8 reps
Seated cable row: 3 sets of 8 reps (End SS)
Wide grip Lat Pull-down: 3 sets of 10 reps
One-armed row: 3 sets of 8
Hammer Strength Pull-downs: 3 sets of 10 reps
Hyperextensions: 3 sets of 8 reps
30 minute - medium intensity cardio (running, elliptical, step-mill)
Set #1
Set #2
Set #3
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Day 25
EXERCISE
Wide-grip barbell bench press: 5 sets of 8 reps (1
warm-up set, 3 reg sets, 1 set of negatives)
Wide stance push-ups: 3 sets of 15 reps
Cable crossovers: 3 sets of 10 reps
Smith machine incline bench press: 3 sets of 10 reps
Side to side push-ups: 3 sets of 10 reps
Superset:
Toe touchers: 3 sets of 20 reps
Crunches (legs straight in the air): 3 sets of 20
reps (End SS)
Roman Chair leg raise: 3 sets of 10 reps
Cable crunches: 3 sets of 10 reps
Set
#1
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Set
#2
XX
Set
#3
XX
Set
#4
Set
#5
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Day 26
EXERCISE
Set
#1
Set
#2
Leg extensions: 2 warm-up sets with lighter weight for 30
reps
Wide stance barbell squat: 2 lighter sets of 15 reps, 2
heavier sets to failure
Leg press: 4 sets of 8 reps
Walking Barbell Lunges: 3 sets of 20 reps
Barbell Step-ups: 3 sets of 10 reps
Plie Dumbbell squat: 3 sets of 15 reps
Standing calf raise: 3 sets of 20 reps, last set to failure
Donkey calf raise or Leg press calf raise: 3 sets of 20 reps,
last set to failure
Set
#3
Set
#4
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Day 27
EXERCISE
Barbell Curls: 3 sets of 10 reps
Superset:
Overhead cable curl: 3 sets of 10 reps
Cable hammer curl -Rope attachment: 3 sets of 10 reps (End SS)
Alternating Hammer curls: 3 sets of 10 reps
Dips (bench or parallel bars): 3 sets of 15 reps
Skullcrushers: 3 sets of 10 reps
Seated triceps press: 3 sets of 10 reps
Triceps Pushdown - rope attachment: 3 sets of 10 reps
Air Bike: 3 sets of 25 reps
Jackknife sit-ups: 3 sets of 10 reps
Hanging leg raises (or roman chair): 3 sets of 10 reps
Cardio: 30 minute - medium intensity cardio (running, elliptical,
step-mill)
Set
#1
Set
#2
Set
#3
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Set
#1
Set
#2
Set
#3
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Day 28
EXERCISE
Smith Machine Military Press: 1 warm-up set, 3 sets of 10 reps
Superset:
Upright Dumbbell Rows: 3 sets of 10 reps
Standing Dumbbell Military Press: 3 sets of 10 reps (End SS)
Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10
reps
Rear Delt Cable Flyes: 3 sets of 10 reps
Lateral Raise: 3 sets of 10 reps (Last set is a drop-set.)
Rear Delt Raise: 3 sets of 10 reps (Last set is a drop-set.)
Cardio: 30 min medium intensity (running, elliptical, step-mill)
Day 29
EXERCISE
Superset:
Seated Leg Curl: 3 sets of 10 reps
Leg Extensions: 3 sets of 10 reps (End SS)
Superset:
Barbell Lunge (long stride): 3 sets of 20 reps
Abductor Machine: 3 sets of 20 reps (End SS)
Superset:
Lying Leg Curls: 3 sets of 15 reps
Adductor Machine: 3 sets of 15 reps (End SS)
Stiff-Legged Deadlift: 3 sets of 10 reps
Single Leg Barbell Squat: 3 sets of 10 reps
Leg Press (wide stance): 1 giant drop-set to failure
Seated Calf Raise: 3 sets of 20 reps
Standing Calf Raises: 3 sets of 20 reps
Set #1
Set #2
Set #3
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Day 30
EXERCISE
Narrow push-ups: 4 sets of 15 reps
Seated triceps press: 4 sets of 8 reps
Superset:
Cable one-arm triceps extensions: 3 sets of 8 reps
One-arm reverse grip triceps pushdown: 3 sets of 8
reps (End SS)
Superset:
Skull-crushers: 3 sets of 8 reps
Close-grip barbell bench press: 3 sets of 8 reps (End SS)
Incline Dumbbell curls: 4 sets of 8 reps
Alternating Dumbbell curls: 4 sets of 8 reps
Barbell Curl 21s: 2 sets 21 reps
Stability ball crunches: 3 sets of 25 reps
Jackknifes holding stability ball: 3 sets of 15 reps
Stability Ball reverse crunches (ball between feet): 3 sets of
15 reps
Cardio - 30 minutes medium intensity cardio (running,
elliptical, step-mill, etc)
Set
#1
Set
#2
Set
#3
Set
#4
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Day 31
EXERCISE
Set
#1
Set
#2
Set
#3
Narrow stance squats: 2 light sets of 15 reps and 2 heavier
sets to failure
Narrow stance Leg press: 4 sets of 8 reps
Barbell Step-ups: 4 sets of 8 reps
Walking Barbell "double" lunges (step- down-up-down): 3
sets of 20 reps
Single leg Barbell squats (foot on bench): 4 sets of 8 reps
Leg extensions: 3 sets of 10 reps, last set to failure
Seated calf raise: 3 sets of 20 reps, last set to failure
Standing calf raise: 3 sets of 20 reps, last set to failure
Set
#4
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Day 32
EXERCISE
Barbell bench press: 1 warm-up set of 8 reps
reverse grip barbell press: 4 sets of 8 reps
Superset:
Dumbbell flyes: 4 sets of 8 reps
Dumbbell bench press: 4 sets of 8 reps (End SS)
Superset:
Incline Dumbbell press: 4 sets of 8 reps
Dips (bench or parallel bars): 4 sets of 8 reps (End SS)
Cable crossovers: 4 sets of 8 reps
Medicine ball or weighted crunches: 3 sets of 25 reps
Hanging leg raises or roman chair: 3 sets of 15 reps
Reverse crunch (not on bench): 3 sets of 15 reps
Cardio: 30 minutes medium intensity cardio (running,
elliptical, step-mill, etc...)
Set
#1
Set
#2
Set
#3
Set
#4
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Day 33
EXERCISE
Arnold dumbbell press: 4 sets of 8 reps
Seated bent over rear delt raise: 4 sets of 8 reps, last set
to failure
Alternating single-arm Dumbbell press: 4 sets of 8 reps
Superset:
Front Dumbbell raises: 4 sets of 8 reps
upright rows: 4 sets of 8 reps (End SS)
Side lateral raises: 4 sets of 8 reps, last set is a drop-set
Reverse flyes: 4 sets of 8 reps
Set
#1
Set
#2
Set
#3
Set
#4
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Day 34
EXERCISE
Set
#1
Set
#2
Leg extensions: 2 warm-up sets with lighter
weights of 30 reps
Wide stance barbell squat: 6 sets of 8 reps
Seated leg curl: 4 sets of 8 reps, last set to
failure
Single legged deadlift (foot on bench): 4 sets
of 8 reps
Barbell Glute Bridge: 4 sets of 8 reps
Donkey calf raises or Leg press calf raises: 3
sets of 20 reps
Seated calf raises: 3 sets of 20 reps
Standing calf raises: 3 sets of 20 reps
Set
#3
Set
#4
Set
#5
Set
#6
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Set
#2
Set
#3
Set
#4
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Day 35
EXERCISE
Barbell Deadlifts: 4 sets of 8 reps
T-bar row: 4 sets of 8 reps
Wide-Grip Lat pulldown: 4 sets of 8 reps, last set is a dropset
Seated cable row: 4 sets of 8 reps, last set is a drop-set
Straight-arm pulldowns: 4 sets of 8 reps
Reverse flyes: 4 sets of 8 reps
Bent-over rear delt flyes: 4 sets of 8 reps
Cardio: 30 minutes medium intensity cardio (running,
elliptical, step-mill, etc...)
Set
#1
Day 36
EXERCISE
Narrow push-ups: 4 sets of 15 reps
Seated triceps press: 4 sets of 8 reps
Superset:
Cable one-arm triceps extensions: 3 sets of 8 reps
One-arm reverse grip triceps pushdown: 3 sets of 8
reps (End SS)
Superset:
Skull-crushers: 3 sets of 8 reps
Close-grip barbell bench press: 3 sets of 8 reps (End SS)
Incline Dumbbell curls: 4 sets of 8 reps
Alternating Dumbbell curls: 4 sets of 8 reps
Barbell Curl 21s: 2 sets 21 reps
Stability ball crunches: 3 sets of 25 reps
Stability ball jackknifes: 3 sets of 15 reps
Stability Ball reverse crunches (ball between feet): 3 sets of
15 reps
Cardio - 30 minutes medium intensity cardio (running,
elliptical, step-mill, etc)
Set
#1
Set
#2
Set
#3
Set
#4
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Set
#2
Set
#3
Set
#4
Day 37
EXERCISE
Narrow stance squats: 2 light sets of 15 reps and 2 heavier
sets to failure
Narrow stance Leg press: 4 sets of 8 reps
Barbell Step-ups: 4 sets of 8 reps
Walking Barbell "double" lunges (step- down-up-down): 3
sets of 20 reps
Single leg Barbell squats (foot on bench): 4 sets of 8 reps
Leg extensions: 3 sets of 10 reps, last set to failure
Seated calf raise: 3 sets of 20 reps, last set to failure
Standing calf raise: 3 sets of 20 reps, last set to failure
Set
#1
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Day 38
EXERCISE
Barbell bench press: 1 warm-up set of 8 reps
reverse grip barbell press: 4 sets of 8 reps
Superset:
Dumbbell flyes: 4 sets of 8 reps
Dumbbell bench press: 4 sets of 8 reps
Superset:
Incline Dumbbell press: 4 sets of 8 reps
Dips (bench or parallel bars): 4 sets of 8 reps
Cable crossovers: 4 sets of 8 reps
Medicine ball or weighted crunches: 3 sets of 25 reps
Hanging leg raises or roman chair: 3 sets of 15 reps
Reverse crunch (on bench): 3 sets of 15 reps
Cardio: 30 minutes medium intensity cardio (running,
elliptical, step-mill)
Set
#1
Set
#2
Set
#3
Set
#4
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Set
#1
Set
#2
Set
#3
Set
#4
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Day 39
EXERCISE
Arnold dumbbell press: 4 sets of 8 reps
Seated bent over rear delt raise: 4 sets of 8 reps, last set to
failure
Alternating single-arm Dumbbell press: 4 sets of 8 reps
Superset:
Front Dumbbell raises: 4 sets of 8 reps
upright rows: 4 sets of 8 reps
Side lateral raises: 4 sets of 8 reps, last set is a drop-set
Reverse flyes: 4 sets of 8 reps
Cardio: 30 minutes medium intensity cardio (running,
elliptical, step-mill)
Day 40
EXERCISE
Set
#1
Set
#2
Leg extensions: 2 warm-up sets with lighter
weights of 30 reps
Wide stance barbell squat: 6 sets of 8 reps
Seated leg curl: 4 sets of 8 reps, last set to
failure
Single legged deadlift (foot on bench): 4 sets
of 8 reps
Barbell Glute Bridge: 4 sets of 8 reps
Donkey calf raises or Leg press calf raises: 3
sets of 20 reps
Seated calf raises: 3 sets of 20 reps
Standing calf raises: 3 sets of 20 reps
Set
#3
Set
#4
Set
#5
Set
#6
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Set
#2
Set
#3
Set
#4
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Day 41
EXERCISE
Barbell Deadlifts: 4 sets of 8 reps
T-bar row: 4 sets of 8 reps
Wide-Grip Lat pulldown: 4 sets of 8 reps, last set is a dropset
Seated cable row: 4 sets of 8 reps, last set is a drop-set
Straight-arm pulldowns: 4 sets of 8 reps
Reverse flyes: 4 sets of 8 reps
Bent-over rear delt flyes: 4 sets of 8 reps
Cardio: 30 minutes medium intensity cardio (running,
elliptical, step-mill)
Set
#1
Day 42
EXERCISE
Superset:
Leg Press: 3 sets of 15 reps
Squat Jump: 3 sets of 15 reps
Working Set Active Rest:
Smith Machine Single-leg Split Squat 3 sets of 15 reps, per side
Jump rope: 3 sets of 1 minute
Superset:
Walking Barbell Lunge: 3 sets of 20 reps, 10 steps down, 10 back
Long Jump: 3 sets of 20 reps, 10 jumps down, 10 back
Superset:
Leg Extension: 3 sets of 20 reps
Lateral Bound (side-to-side single leg hops): 3 sets of 20 reps
Smith Machine Squat: 3 sets of 30 reps
Working Set Active Rest:
Standing Calf Raise: 3 sets of 20 reps
Jump rope: 3 sets of 1 minute
Working Set Active Rest:
Calf Press on Leg Press: 3 sets of 20 reps
Jump rope: 3 sets of 1 minute
Set #1
Set #2
Set #3
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Day 43
EXERCISE
Superset:
Wide-grip Lat Pulldown: 3 sets of 15 reps
Underhand Cable Pulldown: 3 sets of 15 reps
Working Set Active Rest:
One Arm Dumbbell Row: 3 sets of 15 reps, per arm
Exercise Ball Pull-in: 3 sets of 15 reps
Working Set Active Rest:
Seated Cable Row: 3 sets of 15 reps
Jackknife on Bench: 3 sets of 15 reps
Working Set Active Rest:
Bent-Over Barbell Row: 3 sets of 15 reps
Mountain Climber: 3 sets of 20 reps
Superset:
Standing Alternating Dumbbell Curl: 3 sets of 20 reps
Bench Dip: 3 sets of 12 reps
Superset:
Preacher Curl: 3 sets of 12 reps
Narrow Push-Up: 3 sets of 12 reps
Working Set Active Rest:
Triceps Pushdown - rope attachment: 3 sets of 12 reps
Mountain Climber: 3 sets of 20 reps
Working Set Active Rest:
Cable rope overhead triceps extension: 3 sets of 12 reps
Air Bike: 3 sets of 25 reps
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 44
EXERCISE
Superset:
Incline Dumbbell Press: 3 sets 15 reps
Dumbbell Shoulder Press: 3 sets of 15
Working Set Active Rest:
Cable Crossover: 3 sets of 15 reps
Plyo Kettlebell Push-Up: 3 X 12
Working Set Active Rest:
One-Arm Overhead Dumbbell Squat: 3 sets of 15 reps, each side
Jackknife on Bench: 3 sets 15 reps
Superset Active Rest Combo:
Side Lateral Raise: 3 sets of 15 reps
Upright Row: 3 sets of 15 reps
Burpee: 3 sets of 10 reps
Triple Set:
Dips: 3 sets of 15 reps
Roman Chair Leg Raise: 3 sets of 15 reps
Push-Ups: 3 sets of 15 reps
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 45
EXERCISE
Superset:
Seated Leg Curl: 3 sets of 15 reps
Barbell Lunge: 3 sets of 15 reps, per side
Superset:
Stiff-Legged Barbell Deadlift: 3 sets of 15 reps
Bounce-Bounce-Squat: 3 sets of 15 reps
Superset:
Standing Leg Curl: 3 sets of 15 reps
Split Squat: 3 sets of 15 reps
Superset:
Single-Leg Barbell Squat on Bench: 3 sets of 15 reps
Stability Ball Leg Curl: 3 sets of 15 reps
Working Set Active Rest:
Lying Leg Curl (one leg at a time): 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 reps
Triple Set:
Standing Calf Raise: 3 sets of 20 reps
Seated Calf Raise: 3 sets of 20 reps
Jump rope: 3 sets of 1 minute
Set #1
Set #2
Set #3
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Day 46
EXERCISE
Superset:
Wide-Grip Pull-Up: 3 sets of 12 reps
Medicine Ball Twist: 3 sets of 12 reps
Superset Active Rest Combo:
Seated Cable Row: 3 sets of 15 reps
Low pulley row to neck: 3 sets of 15 reps
Reverse Crunch (active rest): 3 sets of 25 reps
Superset:
Bench Dumbbell Pull-Over: 3 sets of 15 reps
Decline Crunches: 3 sets of 15 reps
Superset Active Rest Combo:
Wide-Grip Lat Pulldown: 3 sets of 15 reps
Underhand Cable Pulldown: 3 sets of 15 reps
Exercise Ball Crunch (active rest): 3 sets of 15 reps
Superset:
Standing Biceps cable Curl: 3 sets of 15 reps
Spider Crunch: 3 sets of 15 reps
Working Set Active Rest:
Hammer Curl: 3 sets of 15 reps
Tuck Jump (active rest): 3 sets of 15 reps
Barbell Curl 21s: 3 sets of 21 reps
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 47
EXERCISE
Working Set Active Rest:
Smith Machine bench Press: 3 sets of 15 reps
Jump Rope: 3 sets of 1 minute
Working Set Active Rest:
Bench Dips: 3 sets of 15 reps
Mountain Climber: 3 sets of 15 reps
Superset Active Rest Combo:
Dumbbell Upright Row: 3 sets of 12 reps
Arnold Press: 3 sets of 12 reps
Jump Rope: 3 sets of 1 minute
Superset Active Rest Combo:
Side Lateral Raise: 3 sets of 12 reps
Triceps Pushdown - rope attachment: 3 sets of 12 reps
Jump Rope (high knees): 3 sets of 1 minute
Superset:
Medicine Ball Push-Up (both hands on ball): 3 sets of 10 reps
Push-Ups: 3 sets of 10 reps
Triple Set:
Standing Calf Raise: 3 sets of 20 reps
Seated Calf Raise: 3 sets of 20 reps
Jump Rope: 3 sets of 1 minute
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 48
EXERCISE
Superset:
Leg Press: 3 sets of 15 reps
Squat Jump: 3 sets of 15 reps
Working Set Active Rest:
Smith Machine Single-leg Split Squat 3 sets of 15 reps, per side
Jump rope: 3 sets of 1 minute
Superset:
Walking Barbell Lunge: 3 sets of 20 reps, 10 steps down, 10 back
Long Jump: 3 sets of 20 reps, 10 jumps down, 10 back
Superset:
Leg Extension: 3 sets of 20 reps
Lateral Bound (side-to-side single leg hops): 3 sets of 20 reps
Smith Machine Squat: 3 sets of 30 reps
Working Set Active Rest:
Standing Calf Raise: 3 sets of 20 reps
Jump rope: 3 sets of 1 minute
Working Set Active Rest:
Calf Press on Leg Press: 3 sets of 20 reps
Jump rope: 3 sets of 1 minute
Set #1
Set #2
Set #3
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Day 49
EXERCISE
Superset:
Wide-grip Lat Pulldown: 3 sets of 15 reps
Underhand Cable Pulldown: 3 sets of 15 reps
Working Set Active Rest:
One Arm Dumbbell Row: 3 sets of 15 reps, per arm
Exercise Ball Pull-in: 3 sets of 15 reps
Working Set Active Rest:
Seated Cable Row: 3 sets of 15 reps
Jackknife on Bench: 3 sets of 15 reps
Working Set Active Rest:
Bent-Over Barbell Row: 3 sets of 15 reps
Mountain Climber: 3 sets of 20 reps
Superset:
Standing Alternating Dumbbell Curl: 3 sets of 20 reps
Bench Dip: 3 sets of 12 reps
Superset:
Preacher Curl: 3 sets of 12 reps
Narrow Push-Up: 3 sets of 12 reps
Working Set Active Rest:
Triceps Pushdown - rope attachment: 3 sets of 12 reps
Mountain Climber: 3 sets of 20 reps
Working Set Active Rest:
Cable rope overhead triceps extension: 3 sets of 12 reps
Air Bike: 3 sets of 25 reps
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 50
EXERCISE
Superset:
Incline Dumbbell Press: 3 sets 15 reps
Dumbbell Shoulder Press: 3 sets of 15
Working Set Active Rest:
Cable Crossover: 3 sets of 15 reps
Plyo Kettlebell Push-Up: 3 X 12
Working Set Active Rest:
One-Arm Overhead Dumbbell Squat: 3 sets of 15 reps, each side
Jackknife on Bench: 3 sets 15 reps
Superset Active Rest Combo:
Side Lateral Raise: 3 sets of 15 reps
Upright Row: 3 sets of 15 reps
Burpee: 3 sets of 10 reps
Triple Set:
Dips: 3 sets of 15 reps
Roman Chair Leg Raise: 3 sets of 15 reps
Push-Ups: 3 sets of 15 reps
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 51
EXERCISE
Superset:
Seated Leg Curl: 3 sets of 15 reps
Barbell Lunge: 3 sets of 15 reps, per side
Superset:
Stiff-Legged Barbell Deadlift: 3 sets of 15 reps
Bounce-Bounce-Squat: 3 sets of 15 reps
Superset:
Standing Leg Curl: 3 sets of 15 reps
Split Squat: 3 sets of 15 reps
Superset:
Single-Leg Barbell Squat on Bench: 3 sets of 15 reps
Stability Ball Leg Curl: 3 sets of 15 reps
Working Set Active Rest:
Lying Leg Curl (one leg at a time): 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 reps
Triple Set:
Standing Calf Raise: 3 sets of 20 reps
Seated Calf Raise: 3 sets of 20 reps
Jump rope: 3 sets of 1 minute
Set #1
Set #2
Set #3
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Day 52
EXERCISE
Superset:
Wide-Grip Pull-Up: 3 sets of 12 reps
Medicine Ball Twist: 3 sets of 12 reps
Superset Active Rest Combo:
Seated Cable Row: 3 sets of 15 reps
Low pulley row to neck: 3 sets of 15 reps
Reverse Crunch (active rest): 3 sets of 25 reps
Superset:
Bench Dumbbell Pull-Over: 3 sets of 15 reps
Decline Crunches: 3 sets of 15 reps
Superset Active Rest Combo:
Wide-Grip Lat Pulldown: 3 sets of 15 reps
Underhand Cable Pulldown: 3 sets of 15 reps
Exercise Ball Crunch (active rest): 3 sets of 15 reps
Superset:
Standing Biceps cable Curl: 3 sets of 15 reps
Spider Crunch: 3 sets of 15 reps
Working Set Active Rest:
Hammer Curl: 3 sets of 15 reps
Tuck Jump (active rest): 3 sets of 15 reps
Barbell Curl 21s: 3 sets of 21 reps
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 53
EXERCISE
Working Set Active Rest:
Smith Machine bench Press: 3 sets of 15 reps
Jump Rope: 3 sets of 1 minute
Working Set Active Rest:
Bench Dips: 3 sets of 15 reps
Mountain Climber: 3 sets of 15 reps
Superset Active Rest Combo:
Dumbbell Upright Row: 3 sets of 12 reps
Arnold Press: 3 sets of 12 reps
Jump Rope: 3 sets of 1 minute
Superset Active Rest Combo:
Side Lateral Raise: 3 sets of 12 reps
Triceps Pushdown - rope attachment: 3 sets of 12 reps
Jump Rope (high knees): 3 sets of 1 minute
Superset:
Medicine Ball Push-Up (both hands on ball): 3 sets of 10 reps
Push-Ups: 3 sets of 10 reps
Triple Set:
Standing Calf Raise: 3 sets of 20 reps
Seated Calf Raise: 3 sets of 20 reps
Jump Rope: 3 sets of 1 minute
Cardio:
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30
minutes total
Set
#1
Set
#2
Set
#3
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Day 54(Reps Back to Back No Rest In-between)
EXERCISE
Barbell Squat: 30 reps
Leg Press: 30 reps
Stiff-Legged Deadlift: 30 reps
Barbell Lunge: 30 reps
Calf Press in leg press machine: 30 reps
Set #1
Set #2
Set #3
Set #4
Day 55
EXERCISE
Barbell Deadlift: 20 reps
Bent-over barbell Row: 20 reps
Wide-grip Lat Pulldown: 20 reps
Seated Cable Row: 20 reps
Hyperextension: 20 reps
Roman Chair Leg Raise: 20 reps
Air Bike: 20 reps
Set #1
Set #2
Set #3
Day 56
EXERCISE
Barbell Bench Press: 20 reps
Incline Dumbbell Press: 20 reps
Dumbbell Flyes: 20 reps
Dip: 20 reps
Push-up: 20 reps
Standing Calf Raise: 20 reps
Seated Calf Raise: 20 reps
Set #1
Set #2
Set #3
Day 57
EXERCISE
Barbell Biceps Curl (EZ curl bar): 20
Lying triceps press: 20 reps
Alternating Dumbbell Curl: 20 reps
Overhead Dumbbell Extension: 20 reps
Bench Dip: 20 reps
Jackknife: 20 reps
Crunches: 20 reps
Set #1
Set #2
Set #3
Set #2
Set #3
Day 58
EXERCISE
Dumbbell Shoulder Press: 20 reps
Seated bent over Rear Delt raise: 20 reps
Front Raise: 20 reps
Side Lateral Raise: 20 reps
Upright Row: 20 reps
Calf Press on leg press machine: 20 reps
Standing Calf Raise: 20 reps
Set #1
Day 59
EXERCISE
Barbell Squat: 30 reps
Leg Press: 30 reps
Stiff-Legged Deadlift: 30 reps
Barbell Lunge: 30 reps
Calf Press in leg press machine: 30 reps
Set #1
Set #2
Set #3
Set #4
Day 60
EXERCISE
Barbell Deadlift: 20 reps
Bent-over barbell Row: 20 reps
Wide-grip Lat Pulldown: 20 reps
Seated Cable Row: 20 reps
Hyperextension: 20 reps
Roman Chair Leg Raise: 20 reps
Air Bike: 20 reps
Set #1
Set #2
Day 61
EXERCISE
Barbell Bench Press: 20 reps
Incline Dumbbell Press: 20 reps
Dumbbell Flyes: 20 reps
Dip: 20 reps
Push-up: 20 reps
Standing Calf Raise: 20 reps
Seated Calf Raise: 20 reps
Set #1
Set #2
Set #3
Day 62
EXERCISE
Barbell Biceps Curl (EZ curl bar): 20
Lying triceps press: 20 reps
Alternating Dumbbell Curl: 20 reps
Overhead Dumbbell Extension: 20 reps
Bench Dip: 20 reps
Jackknife: 20 reps
Crunches: 20 reps
Set #1
Set #2
Set #3
Set #2
Set #3
Day 63
EXERCISE
Dumbbell Shoulder Press: 20 reps
Seated bent over Rear Delt raise: 20 reps
Front Raise: 20 reps
Side Lateral Raise: 20 reps
Upright Row: 20 reps
Calf Press on leg press machine: 20 reps
Standing Calf Raise: 20 reps
Set #1