Fitness Program

Leg Workout

• Exercise 1 – Barbell Squat 10-12x 4 sets
• Exercise 2 -  Machine Hack Squat 10-12 x 3 sets
• Exercise 3 – Smith Machine Sumo Squat 15x 3 sets
• Exercise 4 – Close grip leg press 15 x 3 sets
• Exercise5 -  Legs extensions
• Exercise 6 – Straight leg Deadlift
• Exercise 7 -  Reverse leg extention
• Exercise 8 – Lying leg curl[pic 1][pic 2]

Biceps & Triceps Workout

• Exercise 1        Standing Nar bells Curls / Straight Bar Reverse Grip extension

• 10/10 x

• Exercise 2         Dead Hand easycurl bar / skull crusher / close grip push up

• 10 – incline bench – behind easycurl bar /10x+  diamante push

• Exercise 3        Rope Curls / Triceps v-bar extension

• 15 standing – rope curls up / 15x

• Exercise 4        DB arm blaster / over the head rope extensions

• 15 standing single bells / 20x – French style

• Exercise 5        Guillotine Curls / Straight bar triceps extension        

• 20 laying – biceps straight bar / 20x

• Exercise 6        Floor Curls / triceps kick back

• 20 laying – biceps curls / 25x

• Exercise 7        High Pulley curls / Alternating (single twist) puller down

• 20 Standing biceps curls –gets together / 25 single twist reverse

• Exercise 8        Hammer barbell curls / Arnold Curls / Body Flank pushup

• 10x Close grip hammer barbell / 10 x power curls / 10x flat push ups

Shoulders Workout

• Exercise 1         Seated double bell press

• 3x sets 8 – 10x rep

• Exercise 2         Side DB raise // Front DB raise

• 3x sets 10 – 12 x reps

• Exercise 3         Front and Behind the neck barbell press

• 4x sets 12/10/8/6

• Exercise 4         One arm pivot press // two arm pivot press

• 4x sets 12/10/8/6

• Exercise 4         Top shoulders pulley fly // Shoulders rear delt fly

• 4x sets 20/20 /20 /20

• Exercise 5         DB or Nar bell shrug

• 3x sets 15 – 20x reps

Trapeze Workout

• Exercise 1         Barbell back Shrug // DB shrug // rope upright

• 4x sets 10 / 10 /10        

Back Workout

• Exercise 1        Pull-ups  - close grip / large grip / chin ups

• 3x sets 10/10/10

• Exercise 2         Behind the neck lat pulldown

• 3x sets 15/15/15

• Exercise 3         Machine lat pulldown

• 2x sets 10/10/10

• Exercise 4        Barbell ¾ row // V-bar row – one arm db row

• 3x sets  15/15/15 (reverse large grip )

• Exercise 5        Mid rope row // Large grip row

• 3x sets 15/15/15

• Exercise 6        Flat rope pull over // cable cross back fly

• 3x sets 15/1515

• Exercise 7         Drop set back extension

• 3x sets 15/15/15 – 45/35/25lbs.

Chest Workout

• Exercise 1        DB flat press // DB flat fly

• 3x sets  15/15/15

• Exercise 2        Incline DB press // Barbell incline to the neck

• 3x sets 15/15/15

• Exercise 3        Pulley flat side fly // Decline fly

• 3xsets 20/20/20

• Exercise 4        Individual incline pulley punch // incline pulley fly

• 3x sets 25/25/25

• Exercise 5        Machine press // incline plate pull over // close grip push up on medicine ball

• 3x sets 15/15/ -?

• Exercise 6         Dips to failure

• 2xsets ??