printable workout log - 180...
TRANSCRIPT
Printable Workout Log
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Flat Barbell Bench Press 5 4-6 3-0-1-0
A2 Overhand Barbell Row 5 4-6 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 8 2-0-1-0
B2 2 Arm Dumbbell Row 3 8 2-0-1-0 60 Sec
C1 (MASS)Lat Pull-Downs 2 10 2-0-1-0
C2 (MASS)Push-Ups 2 10 2-0-1-0 45 Sec
WEEK 1 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)
NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
WEEK 1 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Flat Skull Crushers 3 8,10,12 1-0-1-0
D2 DB Kick Backs 3 8,10,12 1-0-1-0
D3 Dips 3 8,10,12 1-0-1-0 120Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0
E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0
E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 120Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Barbell Back Squat 6 4-6 3-0-1-0 2 Min
B1 DB Walking Lunge 3 8 3-0-1-0
B2 Leg Extensions 3 8 + 3-0-1-0 90 Sec
C (MASS) Calf Barbell Raise 6 12 2-0-2-0 30 Sec
WEEK 1 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 1 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0
D2Glute Ham Raise (Squeeze Quads into Pads)
3 8,10,12 1-0-1-0
D3 Seated Leg Curl 3 8,10,12 1-0-1-0 120Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0
E2 Seated DB Lateral Raise
3 8,10,12 1-0-1-0
E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 120
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Heavy Scott Curls 5 4-6 6-0-1-0
A2 Flat Bench Narrow Grip BB Press 5 4-6 6-0-1-0 80 Sec
B1 Standing Hammer DB Curls 3 8 3-0-1-0
B2 Body-Weight Dips 3 8 3-0-1-0 45 Sec
C1 Incline Bench DB Curls 3 8 3-0-1-0
C2 Incline Skull Crushers 3 8 3-0-1-0 45 Sec
WEEK 1 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Pull-Ups 3 8,10,12 1-0-1-0
E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0
E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 120
Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0
F2 Flat DB Push Press 3 8,10,12 1-0-1-0
F3 Flat DB Flye 3 8,10,12 1-0-1-0 120Sec
WEEK 1 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 4-6 3-0-1-0 60 Sec
B Seated Y Presses 3 8 3-0-1-0 60 Sec
C1 Seated DB Front Raise 3 8 3-0-1-0
C2 Rear Pec Dec Flye 3 8 3-0-1-0 60 Sec
D Stiff Leg Dead-Lift 4 8 3-0-1-0 60 Sec
E1 DB RDL’s 3 8 3-0-1-0
E2 Lying Leg Curls 3 8 3-0-1-0 60 Sec
WEEK 1 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0
E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0
E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 120
Sec
WEEK 1 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 2 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Flat Barbell Bench Press 5 3-5 3-0-1-0
A2 Overhand Barbell Row 5 3-5 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 10 2-0-1-0
B2 2 Arm Dumbbell Row 3 10 2-0-1-0 60 Sec
C1 (MASS) Lat Pull-Downs 2 12 2-0-1-0
C2 (MASS) Push-Ups 2 12 2-0-1-0 45 Sec NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
WEEK 2 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Flat Skull Crushers 3 8,10,12 1-0-1-0
D2 DB Kick Backs 3 8,10,12 1-0-1-0
D3 Dips 3 8,10,12 1-0-1-0 90Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0
E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0
E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 90Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 2 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Barbell Back Squat 6 3-5 3-0-1-0 2 Min
B1 DB Walking Lunge 3 10 3-0-1-0
B2 Leg Extensions 3 10 + 3-0-1-0 90 Sec
C (MASS) Calf Barbell Raise 6 15 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 2 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0
D2Glute Ham Raise (Squeeze Quads into Pads)
3 8,10,12 1-0-1-0
D3 Seated Leg Curl 3 8,10,12 1-0-1-0 90Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0
E2 Seated DB Lateral Raise
3 8,10,12 1-0-1-0
E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 90
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 2 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Heavy Scott Curls 5 3-5 6-0-1-0
A2 Flat Bench Narrow Grip BB Press 5 3-5 6-0-1-0 80 Sec
B1 Standing Hammer DB Curls 3 10 3-0-1-0
B2 Body-Weight Dips 3 10 3-0-1-0 45 Sec
C1 Incline Bench DB Curls 3 10 3-0-1-0
C2 Incline Skull Crushers 3 10 3-0-1-0 45 Sec
WEEK 2 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Pull-Ups 3 8,10,12 1-0-1-0
E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0
E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 90
Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0
F2 Flat DB Push Press 3 8,10,12 1-0-1-0
F3 Flat DB Flye 3 8,10,12 1-0-1-0 90Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 2 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 3-5 3-0-1-0 60 Sec
B Seated Y Presses 3 10 3-0-1-0 45 Sec
C1 Seated DB Front Raise 3 10 3-0-1-0
C2 Rear Pec Dec Flye 3 10 3-0-1-0 45 Sec
D Stiff Leg Dead-Lift 4 10 3-0-1-0 60 Sec
E1 DB RDL’s 3 10 3-0-1-0
E2 Lying Leg Curls 3 10 3-0-1-0 45 Sec
WEEK 2 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0
E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0
E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 90
Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 3 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Flat Barbell Bench Press 5 2-4 3-0-1-0
A2 Overhand Barbell Row 5 2-4 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 12 + 2-0-1-0
B2 2 Arm Dumbbell Row 3 12 2-0-1-0 60 Sec
C1 (MASS) Lat Pull-Downs 2 15 2-0-1-0
C2 (MASS) Push-Ups 2 15 2-0-1-0 45 Sec
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Incline Dumbbell Press)
NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
WEEK 3 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Flat Skull Crushers 3 8,10,12 1-0-1-0
D2 DB Kick Backs 3 8,10,12 1-0-1-0
D3 Dips 3 8,10,12 1-0-1-0 75Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0
E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0
E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 75Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 3 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Barbell Back Squat 6 2-4 3-0-1-0 3 Min
B1 DB Walking Lunge 3 12 3-0-1-0
B2 Leg Extensions 3 12 + 3-0-1-0 90 Sec
C (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 3 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0
D2Glute Ham Raise (Squeeze Quads into Pads)
3 8,10,12 1-0-1-0
D3 Seated Leg Curl 3 8,10,12 1-0-1-0 75Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0
E2 Seated DB Lateral Raise
3 8,10,12 1-0-1-0
E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 75
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 3 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Heavy Scott Curls 5 2-4 6-0-1-0
A2 Flat Bench Narrow Grip BB Press 5 2-4 6-0-1-0 80 Sec
B1 Standing Hammer DB Curls 3 12 3-0-1-0
B2 Body-Weight Dips 3 12 3-0-1-0 45 Sec
C1 Incline Bench DB Curls 3 12 3-0-1-0
C2 Incline Skull Crushers 3 12 3-0-1-0 45 Sec
WEEK 3 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Pull-Ups 3 8,10,12 1-0-1-0
E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0
E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 75
Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0
F2 Flat DB Push Press 3 8,10,12 1-0-1-0
F3 Flat DB Flye 3 8,10,12 1-0-1-0 75Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 3 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 2-4 3-0-1-0 1 Min
B Seated Y Presses 3 12 3-0-1-0 45 Sec
C1 Seated DB Front Raise 3 12 3-0-1-0
C2 Rear Pec Dec Flye 3 12 3-0-1-0 45 Sec
D Stiff Leg Dead-Lift 4 12 3-0-1-0 60 Sec
E1 DB RDL’s 3 12 3-0-1-0
E2 Lying Leg Curls 3 12 3-0-1-0 45 Sec
WEEK 3 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0
E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0
E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 75
Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 4 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Flat Barbell Bench Press 6 2-4 3-0-1-0
A2 Overhand Barbell Row 6 2-4 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 15 2-0-1-0
B2 2 Arm Dumbbell Row 3 15 + 2-0-1-0 60 Sec
C1 (MASS) Lat Pull-Downs 2 20 2-0-1-0
C2 (MASS) Push-Ups 2 20 2-0-1-0 45 Sec
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for 2 Arm Dumbbell Row)
NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand)
(MASS) Push-Ups (Alternate Between Incline and Decline Positions)
WEEK 4 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Flat Skull Crushers 3 8,10,12 1-0-1-0
D2 DB Kick Backs 3 8,10,12 1-0-1-0
D3 Dips 3 8,10,12 1-0-1-0 60Sec
E1 EZ Bar Reverse Curl 3 8,10,12 1-0-1-0
E2 EZ Bar Narrow Grip Curl 3 8,10,12 1-0-1-0
E3 EZ Bar Wide Grip Curl 3 8,10,12 1-0-1-0 60Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 4 - WORKOUT 2: QUADS / HAMS (Shoulder DRTS Set)
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Leg Extensions)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Barbell Back Squat 6 2-4 3-0-1-0 2 Min
B1 DB Walking Lunge 3 15 3-0-1-0
B2 Leg Extensions 3 15 + 3-0-1-0 90 Sec
C (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
WEEK 4 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Stiff Leg BB Dead-Lift 3 8,10,12 1-0-1-0
D2Glute Ham Raise (Squeeze Quads into Pads)
3 8,10,12 1-0-1-0
D3 Seated Leg Curl 3 8,10,12 1-0-1-0 60Sec
E1 Seated DB Press 3 8,10,12 1-0-1-0
E2 Seated DB Lateral Raise
3 8,10,12 1-0-1-0
E3 Seated Bent Over DB Rear Delt Flye 3 8,10,12 1-0-1-0 60
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders.
WEEK 4 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Heavy Scott Curls 6 2-4 3-0-1-0
A2 Flat Bench Narrow Grip BB Press 6 2-4 3-0-1-0 80 Sec
B1 Standing Hammer DB Curls 3 15 + 3-0-1-0
B2 Body-Weight Dips 3 15 3-0-1-0 45 Sec
C1 Incline Bench DB Curls 3 15 + 3-0-1-0
C2 Incline Skull Crushers 3 15 3-0-1-0 45 Sec
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing Hammer DB Curls and Incline Bench DB Curls)
WEEK 4 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Pull-Ups 3 8,10,12 1-0-1-0
E2 Straight Bar Cable Pull Downs 3 8,10,12 1-0-1-0
E3 Squatting Rope Rows 3 8,10,12 1-0-1-0 60
Sec
F1 Incline DB Press 3 8,10,12 1-0-1-0
F2 Flat DB Push Press 3 8,10,12 1-0-1-0
F3 Flat DB Flye 3 8,10,12 1-0-1-0 60Sec
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 4 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Standing Military Press 5 2-4 + 3-0-1-0 1 Min
B Seated Y Presses 3 15 3-0-1-0 45 Sec
C1 Seated DB Front Raise 3 15 3-0-1-0
C2 Rear Pec Dec Flye 3 15 3-0-1-0 45 Sec
D Stiff Leg Dead-Lift 4 15 3-0-1-0 60 Sec
E1 DB RDL’s 3 15 3-0-1-0
E2 Lying Leg Curls 3 15 3-0-1-0 45 SecNOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing Military Press)
WEEK 4 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Wide Stance Leg Press 3 8,10,12 1-0-1-0
E2 Medium Stance Leg Press 3 8,10,12 1-0-1-0
E3 Narrow Stance Leg Press 3 8,10,12 1-0-1-0 60
Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
Month 2
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Incline Barbell Bench Press 5 4-6 3-0-1-0 2 Min
B Dead-Lift 5 4-6 3-0-1-0 2 Min
C1 Flat Dumbbell Press 3 8 2-0-1-0
C2 Prone Dumbbell Row 3 8 2-0-1-0 60 Sec
D1 Low to High Cable Flye 2 10 2-0-1-0
D2 Wide Grip Pull-Ups 2 10 2-0-1-0 45 Sec
WEEK 5 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)
WEEK 5 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Machine Dips 3 8,10,12 1-0-1-0
E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0
E3 Rope Extensions 3 8,10,12 1-0-1-0 120Sec
F1 Incline DB Curls 3 8,10,12 1-0-1-0
F2 Zottman Curl 3 8,10,12 1-0-1-0
F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 120
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Leg Press 6 10 3-0-1-0 1 Min
B1 DB Reverse Lunge 3 8 3-0-1-0
B2 Leg Extensions 3 8 3-0-1-0 90 Sec
C Donkey Calf Raise 6 12 2-0-2-0 30 Sec
WEEK 5 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%
WEEK 5 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Hack Squat 3 8,10,12 1-0-1-0
D2 EZ Bar Staggered Stance Single Leg RDL’s
3 8,10,12 1-0-1-0
D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 120
Sec
E1 Smith Machine Press 3 8,10,12 1-0-1-0
E2 DB Upright Row 3 8,10,12 1-0-1-0
E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 120
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 BB 15’s 4 5-5-5 3-0-1-0
A2 Incline Bench Skull Crushers 4 8 3-0-1-0 60 Sec
B1 Standing DB Curls 3 8 3-0-1-0
B2 DB Kick Backs 3 8 3-0-1-0 45 Sec
C1 Seated Zottman DB Curl 3 8 3-0-1-0
C2 Rope Press Downs 3 8 1-0-1-0 45 Sec
WEEK 5 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0
E2 Seated Row 3 8,10,12 1-0-1-0
E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 120
Sec
F1 Decline DB Press 3 8,10,12 1-0-1-0
F2 Pec Dec Flye 3 8,10,12 1-0-1-0
F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 120
Sec
WEEK 5 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec
B1 Incline Palms Up DB Front Raise 3 8 3-0-1-0
B2 Standing Lateral Raise 3 8 3-0-1-0 60 Sec
C Wide & High Stance Leg Press 6 6-8 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 8 3-0-1-0
D2 Seated Leg Curl 3 8 + 3-0-1-0 60 Sec
WEEK 5 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)
NOTE: On the last set of Leg curls perform a drop set 3 times by only 5%
WEEK 5 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
F1 DB Squat Split Squat 3 8,10,12 1-0-1-0
F2 DB Walking Lunge 3 8,10,12 1-0-1-0
F3 Leg Extensions 3 8,10,12 1-0-1-0 120Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 6 - WORKOUT 1: CHEST / BACK (Tricep/Bicep MATS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Incline Barbell Bench Press 5 3-5 3-0-1-0 2 Min
B Dead-Lift 5 3-5 3-0-1-0 2 Min
C1 Flat Dumbbell Press 3 10 2-0-1-0
C2 Prone Dumbbell Row 3 10 2-0-1-0 60 Sec
D1 Low to High Cable Flye 2 12 2-0-1-0
D2 Wide Grip Pull-Ups 2 12 2-0-1-0 45 Sec
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Machine Dips 3 8,10,12 1-0-1-0
E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0
E3 Rope Extensions 3 8,10,12 1-0-1-0 90Sec
F1 Incline DB Curls 3 8,10,12 1-0-1-0
F2 Zottman Curl 3 8,10,12 1-0-1-0
F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 90
Sec
WEEK 6 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 6 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
NOTE: + Drop Weight By 20% On Every Set Of 4,8,12 For Leg Extensions
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Leg Press 6 12 3-0-1-0 1 Min
B1 DB Reverse Lunge 3 10 3-0-1-0
B2 Leg Extensions 3 4-8-12 + 3-0-1-0 90 Sec
C Donkey Calf Raise 6 15 2-0-2-0 30 Sec
WEEK 6 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Hack Squat 3 8,10,12 1-0-1-0
D2 EZ Bar Staggered Stance Single Leg RDL’s
3 8,10,12 1-0-1-0
D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 90
Sec
E1 Smith Machine Press 3 8,10,12 1-0-1-0
E2 DB Upright Row 3 8,10,12 1-0-1-0
E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 90
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
WEEK 6 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 BB 18’s 4 6-6-6 3-0-1-0
A2 Incline Bench Skull Crushers 4 10 3-0-1-0 60 Sec
B1 Standing DB Curls 3 10 3-0-1-0
B2 DB Kick Backs 3 10 3-0-1-0 45 Sec
C1 Seated Zottman DB Curl 3 10 3-0-1-0
C2 Rope Press Downs 3 10 3-0-1-0 45 Sec
WEEK 6 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0
E2 Seated Row 3 8,10,12 1-0-1-0
E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 90
Sec
F1 Decline DB Press 3 8,10,12 1-0-1-0
F2 Pec Dec Flye 3 8,10,12 1-0-1-0
F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 90
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 6 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec
B1 Incline Palms Up DB Front Raise 3 10 3-0-1-0
B2 Standing Lateral Raise 3 10 3-0-1-0 60 Sec
C Wide & High Stance Leg Press 6 8-10 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 10 3-0-1-0
D2 Seated Leg Curl 3 10 + 3-0-1-0 60 SecNOTE: On the last set of Leg curls perform a drop set 3 times by only 5%
WEEK 6 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
F1 DB Squat Split Squat 3 8,10,12 1-0-1-0
F2 DB Walking Lunge 3 8,10,12 1-0-1-0
F3 Leg Extensions 3 8,10,12 1-0-1-0 90Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 7 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Incline Barbell Bench Press 5 2-4 3-0-1-0 2 Min
B Dead-Lift 5 2-4 3-0-1-0 2 Min
C1 Flat Dumbbell Press 3 12 + 2-0-1-0
C2 Prone Dumbbell Row 3 12 2-0-1-0 60 Sec
D1 Low to High Cable Flye 2 15 2-0-1-0
D2 Wide Grip Pull-Ups 2 15 2-0-1-0 45 SecNOTE: + (Drop 10% in Weight On The Last Set 3 Times for Flat Dumbbell Press)
WEEK 7 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Machine Dips 3 8,10,12 1-0-1-0
E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0
E3 Rope Extensions 3 8,10,12 1-0-1-0 75Sec
F1 Incline DB Curls 3 8,10,12 1-0-1-0
F2 Zottman Curl 3 8,10,12 1-0-1-0
F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 75
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 7 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Leg Press 6 15 3-0-1-0 90 Sec
B1 DB Reverse Lunge 3 12 3-0-1-0
B2 Leg Extensions 3 5-10-15 + 3-0-1-0 90 Sec
C Donkey Calf Raise 6 20 + 2-0-2-0 30 Sec
NOTE: + Drop Weight By 20% On Every Set Of 5,10,15 For Leg Extensions Drop Weight by 10% on Donkey Calf Raise 3 times down
WEEK 7 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Hack Squat 3 8,10,12 1-0-1-0
D2 EZ Bar Staggered Stance Single Leg RDL’s
3 8,10,12 1-0-1-0
D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 75
Sec
E1 Smith Machine Press 3 8,10,12 1-0-1-0
E2 DB Upright Row 3 8,10,12 1-0-1-0
E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 75
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
WEEK 7 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 BB 21’s 4 7-7-7 3-0-1-0
A2 Incline Bench Skull Crushers 4 12 3-0-1-0 60 Sec
B1 Standing DB Curls 3 12 + 3-0-1-0
B2 DB Kick Backs 3 12 3-0-1-0 45 Sec
C1 Seated Zottman DB Curl 3 12 + 3-0-1-0
C2 Rope Press Downs 3 12 1-0-1-0 45 Sec
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Standing DB Curls and Zottman Curls)
WEEK 7 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0
E2 Seated Row 3 8,10,12 1-0-1-0
E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 75
Sec
F1 Decline DB Press 3 8,10,12 1-0-1-0
F2 Pec Dec Flye 3 8,10,12 1-0-1-0
F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 75
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 7 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec
B1 Incline Palms Up DB Front Raise 3 12 3-0-1-0
B2 Standing Lateral Raise 3 12 3-0-1-0 60 Sec
C Wide & High Stance Leg Press 6 10-12 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 12 3-0-1-0
D2 Seated Leg Curl 3 12 + 3-0-1-0 60 SecNOTE: On the last set of Leg curls perform a drop set 3 times by only 5%
WEEK 7 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
F1 DB Squat Split Squat 3 8,10,12 1-0-1-0
F2 DB Walking Lunge 3 8,10,12 1-0-1-0
F3 Leg Extensions 3 8,10,12 1-0-1-0 75Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 8 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Incline Barbell Bench Press 5 2-4 3-0-1-0 2 Min
B Dead-Lift 5 2-4 3-0-1-0 2 Min
C1 Flat Dumbbell Press 3 15 2-0-1-0
C2 Prone Dumbbell Row 3 15 + 2-0-1-0 60 Sec
D1 Low to High Cable Flye 2 20 2-0-1-0
D2 Wide Grip Pull-Ups 2 20 2-0-1-0 45 SecNOTE: + (Drop 10% in Weight On The Last Set 3 Times for Prone Dumbbell Row)
WEEK 8 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Machine Dips 3 8,10,12 1-0-1-0
E2 Overhead Rope Extensions 3 8,10,12 1-0-1-0
E3 Rope Extensions 3 8,10,12 1-0-1-0 60Sec
F1 Incline DB Curls 3 8,10,12 1-0-1-0
F2 Zottman Curl 3 8,10,12 1-0-1-0
F3 Straight Bar Cable Curls 3 8,10,12 1-0-1-0 60
Sec NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 8 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Leg Press 6 20 3-0-1-0 2 Min
B1 DB Reverse Lunge 3 15 3-0-1-0
B2 Leg Extensions 3 5-10-15 + 3-0-1-0 90 Sec
C Donkey Calf Raise 6 20 2-0-2-0 30 Sec
NOTE: + Drop Weight By 20% On Every Set Of 5,10,15 For Leg Extensions
WEEK 8 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
D1 Hack Squat 3 8,10,12 1-0-1-0
D2 EZ Bar Staggered Stance Single Leg RDL’s
3 8,10,12 1-0-1-0
D3 Lying Leg Curl (Toes Down) 3 8,10,12 1-0-1-0 60
Sec
E1 Smith Machine Press 3 8,10,12 1-0-1-0
E2 DB Upright Row 3 8,10,12 1-0-1-0
E3 Bent Over Rear Delt Cable Flye 3 8,10,12 1-0-1-0 60
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the
beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
WEEK 8 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 BB 21’s 4 7-7-7 + 3-0-1-0
A2 Incline Bench Skull Crushers 4 15 + 3-0-1-0 60 Sec
B1 Standing DB Curls 3 15 3-0-1-0
B2 DB Kick Backs 3 15 3-0-1-0 45 Sec
C1 Seated Zottman DB Curl 3 15 3-0-1-0
C2 Rope Press Downs 3 15 + 3-0-1-0 45 Sec
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Incline Bench Skull Crushers and Rope Press Downs) Drop set on BB 21’s last set. Decrease weight by 10-20%
WEEK 8 - WORKOUT 3: CHEST/BACK /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Straight Bar Lat Pull Downs 3 8,10,12 1-0-1-0
E2 Seated Row 3 8,10,12 1-0-1-0
E3 Incline Bench Cable Pull Downs 3 8,10,12 1-0-1-0 60
Sec
F1 Decline DB Press 3 8,10,12 1-0-1-0
F2 Pec Dec Flye 3 8,10,12 1-0-1-0
F3 High to Low Cable Flye 3 8,10,12 1-0-1-0 60
Sec NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.
WEEK 8 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A DB Shoulder Press 5 6-8 3-0-1-0 60 Sec
B1 Incline Palms Up DB Front Raise 3 15 3-0-1-0
B2 Standing Lateral Raise 3 15 3-0-1-0 60 Sec
C Wide & High Stance Leg Press 6 12-15 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 15 3-0-1-0
D2 Seated Leg Curl 3 15 + 3-0-1-0 60 SecNOTE: On the last set of Leg curls perform a drop set 3 times by only 5%
WEEK 8 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
F1 DB Squat Split Squat 3 8,10,12 1-0-1-0
F2 DB Walking Lunge 3 8,10,12 1-0-1-0
F3 Leg Extensions 3 8,10,12 1-0-1-0 60Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle set using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform F1, F2, F3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
Month 2
WEEK 9 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Decline Barbell Bench Press 5 4-6 3-0-1-0 2 Min
A2 Iso Machine Row 5 4-6 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 8 2-0-1-0
B2 DB Pull-Overs 3 8 2-0-1-0 60 Sec
C1 Push-Ups 2 10 2-0-1-0
C2 Seated Cable Rows 2 10 2-0-1-0 45 Sec
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0
E2 Incline DB Tricep Extensions/Twist Wrist
3 8,10,12 1-0-1-0
E3 Diamond Push-Ups on Medicine Ball
3 8,10,12 1-0-1-0 120 Sec
F1 Seated DB Concentration Curls
3 8,10,12 1-0-1-0
F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0
F3 Rope Curls 3 8,10,12 1-0-1-0 120 Sec
WEEK 9 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 9 - WORKOUT 2: QUADS (Shoulder/Ham MATS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Heels Elevated DB Squat 6 15 3-0-1-0 60 Sec
B Leg Elevated Bulgarian Split Squat 3 10 3-0-1-0 60 Sec
C BB Alternating Lunge 3 8 3-0-1-0 60 Sec
D (MASS) Calf Barbell Raise 6 12 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
WEEK 9 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0
E2 Standing Leg Curl 3 8,10,12 1-0-1-0
E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 120
Sec
F1 Arnold DB Press 3 8,10,12 1-0-1-0
F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0
F3 Incline Prone DB Reverse Flye (Palms Down)
3 8,10,12 1-0-1-0 120 Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Weighted Narrow Grip Negative Pull-Ups 6 4-6 6-0-1-0
A2 Weighted Dips 6 8 3-0-1-0 90 Sec
B1 DB Concentration Curls 3 8 2-0-1-0
B2 Flat EZ Bar Skull Crusher 3 8 3-0-1-0 45 Sec
C1 Reverse EZ Bar Curls 3 8 2-0-1-0
C2 Incline DB Skull Crusher 3 8 1-0-1-0 45 Sec
WEEK 9 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)
WEEK 9 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Iso Row 3 8,10,12 1-0-1-0
E2 Reverse Grip Smith Machine Lat Pull Down
3 8,10,12 1-0-1-0
E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 120
Sec
F1 Incline Smith Machine Chest Press
3 8,10,12 1-0-1-0
F2 Flat DB Press 3 8,10,12 1-0-1-0
F3 Pec Dec Flye 3 8,10,12 1-0-1-0 120Sec
WEEK 9 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Push Press 5 4-6 3-0-1-0
A2 Upright BB Row 5 8 3-0-1-0 2 Min
C1 Leaning Side DB Lateral Raise 3 8 3-0-1-0
C2 Reverse Cable Flye 3 12 3-0-1-0 60 Sec
D Leg Press Heels (High) on Edge of Platform 3 8 3-0-1-0 60 Sec
E1 Glute Ham Raise 3 8 3-0-1-0E2 Seated Leg Curls 3 8 + 3-0-1-0 60 Sec
NOTE: + On Last Set Of Leg Curl, Do A Drop Set 3 Times Down 1 pin at a time
WEEK 9 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
SET/WEIGHT/REPS
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0
E2 BB Front Squat 3 12,10,8 1-0-1-0
E3 Leg Extensions 3 12,10,8 1-0-1-0 120Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 10 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Decline Barbell Bench Press 5 3-5 3-0-1-0
A2 Iso Machine Row 5 3-5 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 10 2-0-1-0
B2 DB Pull-Overs 3 10 2-0-1-0 60 Sec
C1 Push-Ups 2 12 2-0-1-0
C2 Seated Cable Rows 2 12 2-0-1-0 45 Sec
WEEK 10 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0
E2 Incline DB Tricep Extensions/Twist Wrist
3 8,10,12 1-0-1-0
E3 Diamond Push-Ups on Medicine Ball
3 8,10,12 1-0-1-0 90 Sec
F1 Seated DB Concentration Curls
3 8,10,12 1-0-1-0
F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0
F3 Rope Curls 3 8,10,12 1-0-1-0 90 Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 10 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Heels Elevated DB Squat 6 18 3-0-1-0 60 Sec
B Leg Elevated Bulgarian Split Squat 3 12 3-0-1-0 45 Sec
C BB Alternating Lunge 3 10 3-0-1-0 45 Sec
D (MASS) Calf Barbell Raise 6 15 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
WEEK 10 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0
E2 Standing Leg Curl 3 8,10,12 1-0-1-0
E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 90
Sec
F1 Arnold DB Press 3 8,10,12 1-0-1-0
F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0
F3 Incline Prone DB Reverse Flye (Palms Down)
3 8,10,12 1-0-1-0 90 Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
WEEK 10 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Weighted Narrow Grip Negative Pull-Ups 6 3-5 6-0-1-0
A2 Weighted Dips 6 10 3-0-1-0 90 Sec
B1 DB Concentration Curls 3 10 2-0-1-0
B2 Flat EZ Bar Skull Crusher 3 10 3-0-1-0 45 Sec
C1 Reverse EZ Bar Curls 3 10 2-0-1-0
C2 Incline DB Skull Crusher 3 10 1-0-1-0 45 Sec
WEEK 10 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Iso Row 3 8,10,12 1-0-1-0
E2 Reverse Grip Smith Machine Lat Pull Down
3 8,10,12 1-0-1-0
E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 90
Sec
F1 Incline Smith Machine Chest Press
3 8,10,12 1-0-1-0
F2 Flat DB Press 3 8,10,12 1-0-1-0
F3 Pec Dec Flye 3 8,10,12 1-0-1-0 90Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.
WEEK 10 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Push Press 5 3-5 3-0-1-0
A2 Upright BB Row 5 10 3-0-1-0 2 Min
B1 Leaning Side DB Lateral Raise 3 10 3-0-1-0
B2 Reverse Cable Flye 3 15 3-0-1-0 60 Sec
C Leg Press Heels (High) on Edge of Platform 3 10 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 10 3-0-1-0D2 Seated Leg Curls 3 10 3-0-1-0 60 Sec
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0
E2 BB Front Squat 3 12,10,8 1-0-1-0
E3 Leg Extensions 3 12,10,8 1-0-1-0 90Sec
WEEK 10 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 90 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 90 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 11 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Decline Barbell Bench Press 5 2-4 3-0-1-0
A2 Iso Machine Row 5 3+3+3 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 12 + 2-0-1-0
B2 DB Pull-Overs 3 12 2-0-1-0 60 Sec
C1 Push-Ups 2 15 2-0-1-0
C2 Seated Cable Rows 2 15 2-0-1-0 45 SecNOTE: Perform 3 Mini Sets of 3 reps on Iso Row Machine Resting 15 Seconds between each one. For example: 3 reps/rest 15 sec 3 reps/rest 15 sec 3 reps/rest 15 sec. Rest 2 Minutes After 1 Round Of Mini Sets. + (Drop 10% in Weight On The Last Set 3 Times for DB Pull-Overs and Seated Cable Rows)
WEEK 11 - WORKOUT 1: TRICEP/BICEP DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0
E2 Incline DB Tricep Extensions/Twist Wrist
3 8,10,12 1-0-1-0
E3 Diamond Push-Ups on Medicine Ball
3 8,10,12 1-0-1-0 75 Sec
F1 Seated DB Concentration Curls
3 8,10,12 1-0-1-0
F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0
F3 Rope Curls 3 8,10,12 1-0-1-0 75Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 11 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Heels Elevated DB Squat 6 20 3-0-1-0 60 Sec
B Leg Elevated Bulgarian Split Squat 3 15 3-0-1-0 45 Sec
C BB Alternating Lunge 3 12 3-0-1-0 45 Sec
D (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
WEEK 11 - WORKOUT 2: SHOULDERS/HAMS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0
E2 Standing Leg Curl 3 8,10,12 1-0-1-0
E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 75
Sec
F1 Arnold DB Press 3 8,10,12 1-0-1-0
F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0
F3 Incline Prone DB Reverse Flye (Palms Down)
3 8,10,12 1-0-1-0 75 Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
WEEK 11 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Weighted Narrow Grip Negative Pull-Ups 6 2-4 6-0-1-0
A2 Weighted Dips 6 12 3-0-1-0 90 Sec
B1 DB Concentration Curls 3 12 2-0-1-0
B2 Flat EZ Bar Skull Crusher 3 12 3-0-1-0 45 Sec
C1 Reverse EZ Bar Curls 3 12 2-0-1-0
C2 Incline DB Skull Crusher 3 12 1-0-1-0 45 Sec
WEEK 11 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Iso Row 3 8,10,12 1-0-1-0
E2 Reverse Grip Smith Machine Lat Pull Down
3 8,10,12 1-0-1-0
E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 75
Sec
F1 Incline Smith Machine Chest Press
3 8,10,12 1-0-1-0
F2 Flat DB Press 3 8,10,12 1-0-1-0
F3 Pec Dec Flye 3 8,10,12 1-0-1-0 75Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.
WEEK 11 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Lying Leg Curl)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Push Press 5 2-4 3-0-1-0
A2 Upright BB Row 5 12 3-0-1-0 2 Min
B1 Leaning Side DB Lateral Raise 3 12 3-0-1-0
B2 Reverse Cable Flye 3 18 3-0-1-0 60 Sec
C Leg Press Heels (High) on Edge of Platform 3 12 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 12 3-0-1-0D2 Seated Leg Curls 3 12 + 3-0-1-0 60 Sec
WEEK 11 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0
E2 BB Front Squat 3 12,10,8 1-0-1-0
E3 Leg Extensions 3 12,10,8 1-0-1-0 75Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 75 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 75 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.
WEEK 12 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Decline Barbell Bench Press 5 2-4 3-0-1-0
A2 Iso Machine Row 5 4+4+4 3-0-1-0 2 Min
B1 Incline Dumbbell Press 3 15 2-0-1-0
B2 DB Pull-Overs 3 15 + 2-0-1-0 60 Sec
C1 Push-Ups 3 20 2-0-1-0
C2 Seated Cable Rows 3 15 + 2-0-1-0 45 SecNOTE: Perform 3 Mini Sets of 4 reps on Iso Row Machine Resting 15 Seconds between each one. For example: 4 reps/rest 15 sec 4 reps/rest 15 sec 4 reps/rest 15 sec. Rest 2 Minutes After 1 Round Of Mini Sets. + (Drop 10% in Weight On The Last Set 3 Times for DB Pull-Overs and Seated Cable Rows)
WEEK 12 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 DB Overhead Tricep Extensions 3 8,10,12 1-0-1-0
E2 Incline DB Tricep Extensions/Twist Wrist
3 8,10,12 1-0-1-0
E3 Diamond Push-Ups on Medicine Ball
3 8,10,12 1-0-1-0 60 Sec
F1 Seated DB Concentration Curls
3 8,10,12 1-0-1-0
F2 BB Wide Grip Curl 3 8,10,12 1-0-1-0
F3 Rope Curls 3 8,10,12 1-0-1-0 60 Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps.
WEEK 12 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A Heels Elevated DB Squat 6 24 3-0-1-0 60 Sec
B Leg Elevated Bulgarian Split Squat 3 20 3-0-1-0 60 Sec
C BB Alternating Lunge 3 15 3-0-1-0 60 Sec
D (MASS) Calf Barbell Raise 6 20 2-0-2-0 30 Sec
NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It’s A Super-Set
WEEK 12 - WORKOUT 2: SHOULDERS/HAMS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Sumo Dead-Lifts 3 8,10,12 1-0-1-0
E2 Standing Leg Curl 3 8,10,12 1-0-1-0
E3 Big Step Walking Split Squats 3 8,10,12 1-0-1-0 60
Sec
F1 Arnold DB Press 3 8,10,12 1-0-1-0
F2 Incline Prone BB Front Raise 3 8,10,12 1-0-1-0
F3 Incline Prone DB Reverse Flye (Palms Down)
3 8,10,12 1-0-1-0 60Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Hams and 90 reps for shoulders.
WEEK 12 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Weighted Narrow Grip Negative Pull-Ups 6 2-4 6-0-1-0
A2 Weighted Dips 6 15 3-0-1-0 90 Sec
B1 DB Concentration Curls 3 15 2-0-1-0
B2 Flat EZ Bar Skull Crusher 3 15 3-0-1-0 45 Sec
C1 Reverse EZ Bar Curls 3 15 2-0-1-0
C2 Incline DB Skull Crusher 3 15 1-0-1-0 45 Sec
WEEK 12 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Iso Row 3 8,10,12 1-0-1-0
E2 Reverse Grip Smith Machine Lat Pull Down
3 8,10,12 1-0-1-0
E3 Rope Straight Arm Pull Downs 3 8,10,12 1-0-1-0 60
Sec
F1 Incline Smith Machine Chest Press
3 8,10,12 1-0-1-0
F2 Flat DB Press 3 8,10,12 1-0-1-0
F3 Pec Dec Flye 3 8,10,12 1-0-1-0 60Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Back and 90 reps for Chest.
WEEK 12 - WORKOUT 4: S SHOULDERS / HAMS (Quads DRTS Set)
NOTE: + (Drop 10% in Weight On The Last Set 3 Times for Lying Leg Curl)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS
A1 Push Press 5 2-4 3-0-1-0
A2 Upright BB Row 5 15 3-0-1-0 2 Min
B1 Leaning Side DB Lateral Raise 3 15 3-0-1-0
B2 Reverse Cable Flye 3 20 3-0-1-0 60 Sec
C Leg Press Heels (High) on Edge of Platform 3 15 3-0-1-0 60 Sec
D1 Glute Ham Raise 3 15 3-0-1-0D2 Seated Leg Curls 3 15 + 3-0-1-0 60 Sec
WEEK 12 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS)EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS
E1 Heels Elevated DB Squat 3 12,10,8 1-0-1-0
E2 BB Front Squat 3 12,10,8 1-0-1-0
E3 Leg Extensions 3 12,10,8 1-0-1-0 60Sec
NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you’ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 60 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 60 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.