Routines 2017/2018

-∞+
Contents
1. PHASE 1: Chest/Triceps (60 mins) ................................................................................................................................... 2
2. PHASE 1: Legs (90 mins) .................................................................................................................................................. 3
3. PHASE 1: Back/Biceps (60 mins) ..................................................................................................................................... 4
4. PHASE 1: Shoulders (60 mins) ......................................................................................................................................... 5
5. PHASE 2: Chest (60 mins) ................................................................................................................................................ 6
6. PHASE 2: Legs (60 mins) .................................................................................................................................................. 7
7. PHASE 2: Back (60 mins) ................................................................................................................................................. 8
8. PHASE 2: Arms (60 mins)................................................................................................................................................. 9
9. PHASE 2: Shoulders (60 mins) ....................................................................................................................................... 10
10. Abs: (60 mins) ........................................................................................................................................................... 11
11. Total Body-01 (70 mins) ............................................................................................................................................ 12
12. Total Body-02 (70 mins) ............................................................................................................................................ 13
13. Total Body-03 (70 mins) ............................................................................................................................................ 14
14. Total Body Supersets: (70 mins) ............................................................................................................................... 15
15. Upper Body (70 mins) ............................................................................................................................................... 16

Routines 1
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1. PHASE 1: Chest/Triceps (60 mins)
Fecha de revisión: Feb 2018 PHASE 1
Cardio warm up (20~30 mins)
Round

Count
1. Single Set (Chest)
⟳ ●÷●
Exercise
15 30 1
Dumbbell Chest 40 2
12
1 Press
8 50 3
(d = drop set)
d 8 40 4
2. Super Set (Chest)
Incline Dumbbell Fly 15 20 5
2 Cable/machine alternative
Incline Dumbbell Press 15 30 6
Incline Dumbbell Fly 12 25 7
3
Incline Dumbbell Press 12 40 8
Incline Dumbbell Fly 8 30 9
4 Incline Dumbbell 8 50 10
Press 40 Do not drop below shoulders.
d 8 11
3. Giant Set (Chest)
Close Grip Press 15 30 12
Top position
5 Partial Chest Fly 15 25 13
Decline Push-Up 15 50 14
Close Grip Press 12 35 15
6 Partial Chest Fly 12 30 16
Decline Push-Up 12 40 17
Close Grip Press 8 45 18
7 Partial Chest Fly 8 35 Squeeze back, push 19
into bench Cable alternatives
Decline Push-Up 8 40 20
4. Single Set (Triceps)
15 10 21
Triceps Extension 12 15 22
8
(dumbbells) 8 20 23
d 8 15 24
5. Super Set (Triceps)
Single Arm Kickback 15 15 25
9
Triceps Push-Up 15 25+ 26
Single Arm Kickback 12 20 27
10
Triceps Push-Up 12 25+ 28
Single Arm Kickback 8 25 29
11 (L/R) d 8 20 30
Triceps Push-Up 8 25+ 31
6. Super Set (Triceps and Abs)

Bench Dips 3 x 50+ 32

12
In and Outs (abs) 3 x 100 33

Routines 2
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2. PHASE 1: Legs (90 mins)
Fecha de revisión: Feb 2018 PHASE 1
Cardio warm up (20~30 mins)
Round

Count
⟳ ●÷
1. Single Set
Don’t lock knees, drop as low as possible. Legs
Exercise ●
at shoulder width, toes turned slightly out,
15 35 aligned with knees. Back straight, tighten 1
Sumo (Goblet) Squat 12 40 glutes, shoulders back, chest high, elbows 2
1
(d = drop set) 8 50 in, and torso upright. If possible use crush grip. 3
d 8 40 4
2. Super Set
Alternating Lunge (L/R) 15 20 5
2
Step-Up Reverse Lunge 15 20 6
Alternating Lunge (L/R) 12 25 7
3
Step-Up Reverse Lunge 12 25 8
Alternating Lunge (L/R) 8 30 9
4 6 steps
Step-Up Reverse Lunge 8 30 10
3. Giant Set
Dumbbell Parallel Squat 15 20 11
5 Bulgarian Squat 15 20 12
EZ bar Straight Leg 15 25 13
Bench assist Parallel 12 25 14
6 Bulgarian Squat 12 25 15
EZ bar Straight Leg 12 30 16
Bench assist Parallel 8 30 Align toes/knees. Tighten Front knee should not pass toes. Thigh parallel 17
glutes, back straight, chest out. with floor. Tighten glutes, back straight. Kneel
7 Bulgarian Squat 8 30
Go as low as possible. Use full down, not forward.
18
EZ bar Straight Leg 8 35 ROM 19
4. Super Set
Leg Press 15 90 20
8
Calf Raise 70 100 21
Leg Press 12 180 22
9
Calf Raise 70 100 23
Leg Press 8 230 24
10
Calf Raise 70 100 25
5. Abs (Cool down)
In and outs 3 sets 100 26
Hanging leg raises 3 sets 20 27
11
Decline leg raise hip 3 sets 50 28
Wheel rollout 3 sets 20 29
1. Ver explicación en la siguiente página

Routines 3
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3. PHASE 1: Back/Biceps (60 mins)
Fecha de revisión: Feb 2018 PHASE 1
Round

Cardio warm up (20~30 mins)

Count
1. Single Set (Back)
⟳ ●÷●
Exercise
15 30 1
Deadlift 12 35 2
1
(d = drop set) 8 45 3
d 8 40 4
2. Super Set (Back)
Dumbbell Pullover 15 30 5
2
Pull-Ups (see explanation) 10 20 6
Dumbbell Pullover 12 40 7
3
Pull-Ups 10 20 8
8 60 9
Dumbbell Pullover
4 d 8 50 Squeeze hands against dumbbell. Shoulders down and 10
Pull-Ups 10 20 back. Lead with your elbows slightly flared. 11
3. Giant Set (Back)
EZ Bar Row (weight per side) 15 25 12
5 One-Arm Row (L/R) 15 40 13
Reverse Fly* (seated) 15 20 14
EZ Bar Row (weight per side) 12 30 15
6 One-Arm Row (L/R) 12 50 16
Reverse Fly (seated) 12 25 17
EZ Bar Row (weight per side) 8 35 18
7 One-Arm Row (L/R) 8 55 19
Reverse Fly (seated) 8 30 20
4. Single Set (Back)
30 S 20 21
Keep elbows straight at bottom &
8 Close-Grip Chin-Up 30 S 20 keep head raised. Lock shoulders.
22
30 S 20 23
5. Single Set (Biceps)
15 20 For all bicep curls: Use full ROM. 24
Elbows static, in front of hips, close 25
Seated Bicep Curl (dual) 12 25
9 to torso. Tighten glutes and core.
(see explanation) 8 30 Chest up, shoulders back. Grip at 26
d 8 25 end of dumbbell. 27
6. Single Set (Biceps)
15 15 28
1,1,2 Hammer Curl
10 12 20 29
(seated / neutral grip)
8 25 30
7. Single Set (Biceps)
15 20 31
Neutral EZ Bar Curl 12 25 32
11
(total weight) 8 30 33
d 8 25 34

Routines 4
 -∞+
4. PHASE 1: Shoulders (60 mins)
Fecha de revisión: Feb 2018 PHASE 1
Cardio warm up (20~30 mins)

Count
Round

1. Single Set
Exercise
⟳ ●÷● Keep elbows in front.
May combine with
15 20 bicep curl (standing). 1
Seated Shoulder Press 12 25 2
1
(d = drop set) 8 30 3
d 8 25 4
2. Super Set (Standing)
Lateral Raise 15 10 External Pull arms 5
2 arm up,
Db high row with rotation. 15 20 rotation at external
6
Lateral Raise 12 15 shoulder. shoulder 7
3
Upright Row (EZ bar to chin) 12 25 Bend rotation 8
elbows, hands
Lateral Raise 8 15 9
thumbs higher
4 Db high row with 8 30 above than elbow. Thumbs higher than 10
rotation. d 8 25 pinkys. pinkys 11
3. Giant Set (Seated)
EZ Bar Underhand Press 15 20 12
5 1,1,2 Front Raise 15 12 13
Vary exercise by
Rear Delt Raise 15 20 14
using dbs.
EZ Bar Underhand Press 12 30 15
6 1,1,2 Front Raise 12 15 16
Rear Delt Raise 12 25 17
Use external arm
EZ Bar Underhand Press 8 35 rotation at shoulder. 18
7 1,1,2 Front Raise 8 20 Vary by standing. 19
Rear Delt Raise 8 30 20
4. Super Set
Standing Dumbbell Shrugs 15 30 21
8
Inclined Dumbbell Scap Trap 15 30 22
Standing Dumbbell Shrugs 12 40 23
9
Inclined Dumbbell Scap Trap 12 40 24
8 50 25
Standing Dumbbell Shrug
10 d 8 45 26
Inclined Dumbbell Scap Trap 8 45 27
5. Super Set
Sagi Six-Way (↓,↔,◦,↑, ◦,↔,↓) 12 10 28
11
Tuck & Roll (Reverse crunch) 15 20 29
Sagi Six-Way (↓,↔,◦,↑, ◦,↔,↓) 8 12 30
12
Tuck & Roll 15 20 31
Sagi Six-Way (↓,↔,◦,↑, ◦,↔,↓) 8 12 32
13
Tuck & Roll 15 20 33

d = drop from heavier to lighter weight.

Routines 5
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5. PHASE 2: Chest (60 mins)
Fecha de revisión: Feb 2018 PHASE 2
Round

Count
Cardio warm up (20~30 mins)
1. Super Set
Exercise
⟳ ●÷●
Incline Dumbbell Fly 15 20 1
1
Incline Dumbbell Press 15 35 2
Incline Dumbbell Fly 12 25 3
2
Incline Dumbbell Press 12 40 4
Incline Dumbbell Fly 8 30 5
3 8 45 6
Incline Dumbbell Press
d 8 35 7
2. Force Set (Flat bench)
5 40 8

Chest Press w/Rotation 5 40 9

4 (down: palms facing each other; 5 40 10
up: palms facing out towards legs)
5 40 11
5 40 12
3. Progressive Set
15 30 13
12 40 14
Incline Dumbbell Press 8 45 15
5 (break @ midway)
8 45 16
12 40 17
15 30 18
4. Combo Set (Flat bench)
Close-Grip Press to Fly 15 20 19
(start with closed grip; end with fly)
6 12 25 20
Care with fly. May use cable
alternative. 8 30 21
5. Multi-Set
Decline Push-Up 50 Cobra: 22
7
Cobra to Airplane 50 23
Decline Push-Up 50 24
8
Russian Twists 50 25
Decline Push-Up 50 26
9
Plank rotation 40 27

Routines 6
 -∞+
6. PHASE 2: Legs (60 mins)
Fecha de revisión: Feb 2018 PHASE 2
Round

Cardio warmup (20 mins)

Count
1. Single Set
⟳ ●÷●
Exercise
12 20 1
Front to Back Lunge
1 10 25 2
(L/R)
8 30 3
2. Progressive Set
15 20 Feet shoulder width apart, 4
chest up, glutes and
2 12 30 5
core tight. Squeeze
8 40 glutes. 6
Squat
8 40 7
3 12 30 8
15 20 9
3. Force Set
5 35 In between the sets, hold the weight up and keep 10
legs slightly bent, sort of half way between
5 35 11
squatting and standing. Make sure to use the right
4 Full to ½ Sumo squat 5 35 weight to last through all 25 moves. Keep tension in 12
5 35 the legs throughout. 13
5 35 14
4. Progressive Set
15 25 Lunge stance, bar between legs. Lower 15
back knee almost to the ground; this
5 12 30 16
will vertically lower the torso. Pause &
Split squat with EZ bar 8 32.5 come back up. Keep front foreleg 17
(weight on each side) 8 32.5 static. Shoulders back, chest up, press 18
on the back of heel.
6 12 30 19
15 25 20
5. Super Set
Stiff leg deadlift 15 30 21
7
Alternate side squat 15 20 22
Stiff leg deadlift 12 35 23
8
Alternate side squat 12 20 24
8 40 25
Stiff leg deadlift
9 d 8 35 26
Alternate side squat 8 20 See explanation next page. 27
6. Single Set
10 Calf Raise (Machine) M - 100 (70) 28

Routines 7
 -∞+
7. PHASE 2: Back (60 mins)
Fecha de revisión: Feb 2018 PHASE 2
Cardio warm up (20 min)
Round

Count
1. Super Set
⟳ ●÷●
Exercise
Pull over 15 30 1
1
Pull-ups 10 20 2
Pull over 12 50 3
2
Pull-ups 10 20 4
8 65 5
Pull over
3 d 8 45 6
Pull-ups 10 20 7
2. Progressive Set
15 25 8
12 30 9
Reverse Underhand Grip Row
8 35 10
4 (weight on each side)
8 35 11
Alternative: Seated Cable Row
12 30 12
15 25 13
3. Force Set
5 50 14
5 50 15
5 One Arm Row (L/R) 5 50 16
5 50 17
5 50 18
4. Single Set
15 30 19
12 35 20
6 Deadlift
8 40 21
d 8 35 22
5. Super Set
Reverse Fly 15 10 23
7
Plank rotation 40 24
Reverse Fly 12 12 25
8
Plank rotation 40 26
Reverse Fly 8 15 27
9
Plank rotation 40 28

Routines 8
 -∞+
8. PHASE 2: Arms (60 mins)
Fecha de revisión: Feb 2018 PHASE 2
Round

Count
1. Progressive Set Cardio warm up (20~30 mins)
Exercise
⟳ ●÷●
15 20 1
12 25 2
8 30 3
1 Standing Curl
8 30 4
12 25 5
15 20 6
2. Single Set
15 30 Cable alternative available. 7
Triceps Extension 12 40 8
2
(seated) 8 55 9
d 8 45 10
3. Force Set
5 20 11
5 20 12
Wide EZ Curl bar
3 5 20 13
(standing)
5 20 14
5 20 15
4. Single Set
15 20 Dumbbell and cable alternatives 16
Skull crusher 12 25 available. 17
4
(bench) 8 30 18
d 8 25 19
5. Progressive Set
15 15 Use neutral (hammer) 20
12 20 grip. Rest elbow on 21
inside of leg - curl
Hammer Curl 8 25 22
5 towards chest. Also known
(seated - L/R) 8 25 23
as hammer concentration curls.
12 20 24
15 15 25
6. Progressive Set
15 20 26
12 25 27
8 30 28
6 Triceps Kickback (L/R)
8 30 29
12 25 30
15 20 31
7. Single Set
7 Crunches 100/30 Bench / cable 32
Routines 9
 -∞+
9. PHASE 2: Shoulders (60 mins)
Fecha de revisión: Feb 2018 PHASE 2
Round

Cardio warm up (20~30 mins)

Count
1. Super Set Thumbs above pinkys.
⟳ ●÷●
Exercise Bend elbow, externally rotate
Lateral raise 15 12 shoulders 1
1
Arnold press 15 20 2
Lateral raise 12 15 3
2
Arnold press 12 25 4
Lateral raise 8 20 5
3 8 30 6
Arnold press
d 8 30 7
2. Progressive Set
7 15 8
Upright row
8 20 9
a. cable alternative
b. dumbbell hi pull 9 25 10
4
(hands above 9 25 11
elbows, thumbs
8 20 12
above pinkys)
7 15 13
3. Super Set
Alternating front raise 15 10 14
5
Bus Drivers 10 25 15
Alternating front raise 12 12 16
6
Plate twist-twist 10 25 17
Alternating front raise 8 15 18
7
Bus Drivers 10 25 19
4. Progressive Set
15 10 20
12 12 21
8 15 22
8 Reverse fly (inclined)
8 15 23
12 12 24
15 10 25
5. Super Set
Superman stretch 10 40 , 26
9
Plank twist-twist (sec) 30 20 27
Superman stretch 10 40 28
10
Plank twist-twist (sec) 30 20 29

Routines 10
 -∞+
10. Abs: (60 mins)
Fecha de revisión: Feb 2018 Rutina Abs
Cardio warm up (20~30 mins)
Round

Count
1. Superset
Exercise ⟳
Russian twists 100 1
1
Incline Leg raises 30 2
Russian twists 100 3
2
Incline Leg raises 30 4
Russian twists 100 5
3
Incline Leg raises 30 6
2. Superset
Hanging leg raise 20 7
4
Cable woodchops 20 @ 5 8
Hanging leg raise 20 9
5
Cable woodchops 20 @ 6 10
Hanging leg raise 20 11
6
Cable woodchops 20 @ 7 12
3. Giant Set
Scissor kicks 70 13
7 Bicycle crunch 100 14
Roller wheel 20 15
Scissor kicks 70 16
8 Bicycle crunch 75 17
Roller wheel 20 18
Scissor kicks 70 19
9 Bicycle crunch 100 20
Roller wheel 20 21
4. Giant Set
Raised leg side plank 40 sec 22
10 Decline sit ups 100 23
Cable crunches 20 @10 24
Raised leg side plank 40 sec 25
11 Decline sit ups 100 26
Cable crunches 20 @12 27
Raised leg side plank 40 sec 28
12 Decline sit ups 100 29
Cable crunches 20 @14 30
5. Superset
Medicine ball lunge 20 31
13
Plank rotation (L/R) 30 32
Medicine ball lunge 20 33
14
Plank rotation (L/R) 30 34
Medicine ball lunge 20 35
15
Plank rotation (L/R) 40 36

Routines 11
 -∞+
11. Total Body-01 (70 mins)
Fecha de revisión: Feb 2018 Rutina Libre
Cardio warm up (20~30 mins)
Round

Count
Exercise
1. Circuit Set
⟳ ●÷●
Pull-Up (Back) 20 1
Push-Up (Chest) 50 2
1
Squat (Legs) 15 30 3
Crunch (Core) 15 100 4
Pull-Up (Back) 20 5
Push-Up (Chest) 50 6
2
Squat (Legs) 15 40 7
Crunch (Core) 15 100 8
2. Circuit Set
Incline Press (Chest) 15 35 9
Incline Bent-Over Row (Back) 15 35 10
3
Reverse Alt. Lunge (Legs) 15 25 11
Plank Twist-Twist (Core) 20 12
Incline Press (Chest) 15 45 13
Incline Bent-Over Row (Back) 15 45 14
4
Reverse Alt. Lunge (Legs) 15 30 15
Plank Twist-Twist (Core) 20 16
3. Circuit Set
1,1,2 Military Press (Shoulders) 15 15/20 17
Post Delt Raise (Shoulders) 15 20 18
5
Stiff Leg Deadlift (Back) 15 30 19
In & outs / Russian Twist 100 20
1,1,2 Military Press (Shoulders) 15 25/30 21
Post Delt Raise (Shoulders) 15 30 22
6
Stiff Leg Deadlift (Back) 15 35 23
In & outs / Russian Twist 100 24
4. Circuit Set
Bicep Curl/Hammer (Biceps) 15 20 25
Triceps Ext. Kickback (Triceps) 15 20 26
7
Jump Rope 1000 27
Side Forearm Plank (Core) 30 28
Bicep Curl/Hammer (Biceps) 15 30 29
Triceps Ext. Kickback (Triceps) 15 25 30
8
Jump Rope 1000 31
Side Forearm Plank (Core) 30 32

Routines 12
 -∞+
12. Total Body-02 (70 mins)
Fecha de revisión: Feb 2018 Rutina Libre
Cardio warm up (20~30 mins)
Round

Count
1. Circuit Set
⟳ ●÷●
Exercise
Bench Press (Chest) 15 25 1
Squat (Legs) 15 30 2
1
Inclined Row(Back) 15 35 3
Incline Leg Raises (Core) 30 4
Bench Press (Chest) 15 35 5
Squat (Legs) 15 35 6
2
Inclined Row (Back) 15 40 7
Incline Leg Raises (Core) 30 8
2. Circuit Set
Incline Flyes (Chest) 15 30 9
Reverse Alt. Lunge (Legs) 15 35 10
3
Pull ups (Back) 15 20 11
Incline prone Curl (Arms) 15 20 12
Incline Flyes (Chest) 15 35 13
Reverse Alt. Lunge (Legs) 15 40 14
4
Pull ups (Back) 15 20 15
Incline prone Curl (Arms) 15 25 16
3. Circuit Set
1,1,2 Military Press (Shoulders) 15 15 17
Bulgarian Squat (Legs) 15 20 18
5
Prone Delt Flyes (Back) 15 25 19
Pull Down (Arms) 15 20 20
1,1,2 Military Press (Shoulders) 15 20/25 21
Bulgarian Squat (Legs) 15 25 22
6
Post Delt Flyes (Back) 15 30 23
Pull Down (Arms) 15 20 24
4. Circuit Set
EZ Bar Curl (Arms - Biceps) 15 25 25
Ext. Kickback (Arms -Triceps) 15 20 26
7
Decline Pushups (Chest) 50 27
Front Raise (Shoulders) 30 5 28
EZ Bar Curl (Arms) 15 30 29
Ext. Kickback (Arms - Triceps) 15 30 30
8
Decline Pushups (Chest) 50 31
Front Raise (Shoulders) 30 5 32

Routines 13
 -∞+
13. Total Body-03 (70 mins)
Fecha de revisión: Feb 2018 Rutina Libre
Round

Cardio warm up (20 ~ 30 mins)

Count
1. Circuit Set
⟳ ●÷●
Exercise
EZ Bar Pushup (L/R) (Chest) 50 1
EZ Bar Curl (Arms) 15 20 2
1
DB Squat Thrusters (Shoulders) 15 25 3
Bench Bent Over Row (Back) 15 35 4
EZ Bar Pushup (L/R) 50 5
EZ Bar Curl 15 20 6
2
DB Squat Thrusters (Shoulders) 15 25 7
Bench Bent Over Row (Back) 15 35 8
2. Circuit Set
Bulgarian Squat (Legs) 15 25 9
Incline Dumbbell Press (Chest) 15 40 10
3
Skull Crusher (Arms) 15 6 11
One arm Lat Raise (Shoulders) 15 2 12
Bulgarian Squat (Legs) 15 25 13
Incline Dumbbell Press (Chest) 15 45 14
4
Skull Crusher (Arms) 15 6 15
One arm Lat Raise (Shoulders) 15 2 16
3. Circuit Set
One Arm Row (L/R) (Back) 15 40 17
Reverse Alt Lunge (Legs) 15 25 18
5
In & outs / Russian Twist (Abs) 100 19
Fly Cable Crossover (Chest) 15 6 20
One Arm Row (L/R) (Back) 15 50 21
Reverse Alt Lunge (Legs) 15 30 22
6
In & outs / Russian Twist (Abs) 100 23
Fly Cable Crossover (Chest) 15 7 24
4. Circuit Set
Dumbbell High Pull (Shoulders) 15 25 25
Raised Legs Floor DB Fly (Chest) 15 25 26
7
Standing Curl (Arms) 15 25 27
Hanging Leg Raise (Abs) 20 28
Dumbbell High Pull (Shoulders) 15 30 29
Raised Legs Floor DB Fly (Chest) 15 30 30
8
Standing Curl (Arms) 15 30 31
Hanging Leg Raise (Abs) 20 32

Routines 14
 -∞+
t
14. Total Body Supersets: (70 mins)
Fecha de revisión: Feb 2018 Rutina Libre
Round

Count
Cardio warm up (20 ~ 30 mins)
6. Superset Circuit (1-6) I II
I II Exercise1 ⟳ ●÷● I II
10 1 10
Bench press
1 4 8 35 40 2 11
(Chest)
6 3 12
Squats 10 4 13
2 5 (Legs) 8 35 40 5 14
6 6 15
10 7 16
3 6 Reverse grip row (Back) 8 35 40 8 17
6 9 18
7. Superset Circuit (1-6)
10 19 28
Incline Flyes
1 4 8 25 30 20 29
(Chest)
6 21 30
10 22 31
Reverse Lunge
2 5 8 25 30 23 32
(Legs)
6 24 33
10 25 34
Wide Pull-Up
3 6 8 Alternate Right/Left leg 26 35
(Back)
6 27 36
8. Superset Circuit (1-6)
10 37 46
1,1,2 Front Raise
1 4 8 15 20 38 47
(Arms)
6 39 48
10 40 49
Bulgarian Squat
2 5 8 25 30 41 50
(Legs)
6 42 51
10 43 52
Post Delt Flye
3 6 8 15 20 Alternate Right/Left arm Right set first then left set Cable alternative 44 53
(Back)
6 45 54

1
Follow set count (rightmost columns). Do not set weight down between sets.
Routines 15
 -∞+
15. Upper Body (70 mins)
Fecha de revisión: Feb 2018 UPPER BODY
Round

Cardio warm up (20 ~ 30 mins)

Count
1. Circuit Set Back
⟳ ●÷●
Exercise
Pull-Over 15 40 1
One arm row 15 40 2
1
Pull-Up 15 10 3
Seated cable row 15 18 4
Pull-Over 15 50 5
One arm row 15 50 6
2
Pull-Up 15 10 7
Seated cable row 15 20 8
2. Circuit Set Shoulders
Thruster military press 15 25 9
Land mines 15 30 10
3
Cable side lateral raise 15 3 11
Cable front raise 15 3 12
Thruster military press 15 30 13
Land mines 15 35 14
4
Cable side lateral raise 15 3 15
Cable front raise 15 3 16
3. Circuit Set Arms
Hanging Curls 15 25 17
Cable triceps (rotational) 15 8 18
5
Hammer Curls 15 25 19
Cable Triceps Kickback 15 6 20
Hanging Curls 15 30 21
Cable Rope triceps 15 9 22
6
Hammer Curls 15 30 23
Cable Triceps Kickback 15 8 24
4. Circuit Set Chest (Single Arm)
One Arm Alt Chest Press 15 40 25
One Arm Cable Pulldown 15 6 26
7
One Arm Cable Crossover 15 6 27
One Arm Cable Delt Raise 15 2 28
One Arm Alt Chest Press 15 40 29
One Arm Cable Pulldown 15 6 30
8
One Arm Cable Crossover 15 6 31
One Arm Cable Delt Raise 15 2 32

Routines 16