Printable Workout Log

Month 2
WEEK 5 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A Incline Barbell Bench 5 4-6 3-0-1-0 2 Min

Press

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: 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 3 8,10,12 1-0-1-0

Extensions
E3 Rope Extensions 120
3 8,10,12 1-0-1-0
Sec
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 3 8,10,12 1-0-1-0

120
Curls 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.
WEEK 5 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set)
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

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 3 8,10,12 1-0-1-0

Stance Single Leg
RDL’s
D3 Lying Leg Curl 3 8,10,12 1-0-1-0
120
(Toes Down) Sec
E1 Smith Machine 3 8,10,12 1-0-1-0
Press
E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear 3 8,10,12 1-0-1-0

120
Delt Cable Flye 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.
WEEK 5 - WORKOUT 3: BICEPS / TRICEP (Chest/Back DRTS Set)
EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS

A1 BB 15’s 4 5-5-5 3-0-1-0

A2 Incline Bench Skull 4 8 3-0-1-0 60 Sec

Crushers

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: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS)
EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS

E1 Straight Bar Lat 3 8,10,12 1-0-1-0

Pull Downs
E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench 3 8,10,12 1-0-1-0

120
Cable Pull Downs 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 3 8,10,12 1-0-1-0

120
Flye 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 back and 90 reps for chest.
 WEEK 5 - 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 3 8 3-0-1-0

Raise

B2 Standing Lateral Raise 3 8 3-0-1-0 60 Sec

C Wide & High Stance Leg 6 6-8 3-0-1-0 60 Sec

Press
D1 Glute Ham Raise 3 8 3-0-1-0

D2 Seated Leg Curl 3 8 + 3-0-1-0 60 Sec

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 3 8,10,12 1-0-1-0

Squat

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 120

3 8,10,12 1-0-1-0
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 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 5 3-5 3-0-1-0 2 Min

Press

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

 WEEK 6 - 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 3 8,10,12 1-0-1-0

Extensions
E3 Rope Extensions 90
3 8,10,12 1-0-1-0
Sec
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 3 8,10,12 1-0-1-0

90
Curls 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 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)
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 4-8-

3 + 3-0-1-0 90 Sec
12

C Donkey Calf Raise 6 15 2-0-2-0 30 Sec

NOTE: + Drop Weight By 20% On Every Set Of 4,8,12 For Leg Extensions
 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 3 8,10,12 1-0-1-0

Stance Single Leg
RDL’s
D3 Lying Leg Curl 3 8,10,12 1-0-1-0
90
(Toes Down) Sec
E1 Smith Machine 3 8,10,12 1-0-1-0
Press
E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear 3 8,10,12 1-0-1-0

90
Delt Cable Flye 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 4 10 3-0-1-0 60 Sec

Crushers

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 3 8,10,12 1-0-1-0

Pull Downs
E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench 3 8,10,12 1-0-1-0

90
Cable Pull Downs 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 3 8,10,12 1-0-1-0

90
Flye 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 3 10 3-0-1-0

Raise

B2 Standing Lateral Raise 3 10 3-0-1-0 60 Sec

C Wide & High Stance Leg 6 8-10 3-0-1-0 60 Sec

Press
D1 Glute Ham Raise 3 10 3-0-1-0

D2 Seated Leg Curl 3 10 + 3-0-1-0 60 Sec

NOTE: 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 3 8,10,12 1-0-1-0

Squat

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 90
3 8,10,12 1-0-1-0
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 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 5 2-4 3-0-1-0 2 Min

Press

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 Sec

NOTE: + (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 3 8,10,12 1-0-1-0

Extensions
E3 Rope Extensions 75
3 8,10,12 1-0-1-0
Sec
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 3 8,10,12 1-0-1-0

75
Curls 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 5-10-

3 + 3-0-1-0 90 Sec
15

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 3 8,10,12 1-0-1-0

Stance Single Leg
RDL’s
D3 Lying Leg Curl 3 8,10,12 1-0-1-0
75
(Toes Down) Sec
E1 Smith Machine 3 8,10,12 1-0-1-0
Press
E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear 3 8,10,12 1-0-1-0

75
Delt Cable Flye 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 4 12 3-0-1-0 60 Sec

Crushers

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 3 8,10,12 1-0-1-0

Pull Downs
E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench 3 8,10,12 1-0-1-0

75
Cable Pull Downs 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 3 8,10,12 1-0-1-0

75
Flye 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 3 12 3-0-1-0

Raise

B2 Standing Lateral Raise 3 12 3-0-1-0 60 Sec

C Wide & High Stance Leg 6 10-12 3-0-1-0 60 Sec

Press
D1 Glute Ham Raise 3 12 3-0-1-0

D2 Seated Leg Curl 3 12 + 3-0-1-0 60 Sec

NOTE: 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 3 8,10,12 1-0-1-0

Squat

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 75
3 8,10,12 1-0-1-0
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 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 5 2-4 3-0-1-0 2 Min

Press

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 Sec

NOTE: + (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 3 8,10,12 1-0-1-0

Extensions
E3 Rope Extensions 60
3 8,10,12 1-0-1-0
Sec
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 3 8,10,12 1-0-1-0

60
Curls 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 5-10-

3 + 3-0-1-0 90 Sec
15

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 3 8,10,12 1-0-1-0

Stance Single Leg
RDL’s
D3 Lying Leg Curl 3 8,10,12 1-0-1-0
60
(Toes Down) Sec
E1 Smith Machine 3 8,10,12 1-0-1-0
Press
E2 DB Upright Row 3 8,10,12 1-0-1-0

E3 Bent Over Rear 3 8,10,12 1-0-1-0

60
Delt Cable Flye 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 4 15 + 3-0-1-0 60 Sec

Crushers

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 3 8,10,12 1-0-1-0

Pull Downs
E2 Seated Row 3 8,10,12 1-0-1-0

E3 Incline Bench 3 8,10,12 1-0-1-0

60
Cable Pull Downs 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 3 8,10,12 1-0-1-0

60
Flye 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 3 15 3-0-1-0

Raise

B2 Standing Lateral Raise 3 15 3-0-1-0 60 Sec

C Wide & High Stance Leg 6 12-15 3-0-1-0 60 Sec

Press
D1 Glute Ham Raise 3 15 3-0-1-0

D2 Seated Leg Curl 3 15 + 3-0-1-0 60 Sec

NOTE: 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 3 8,10,12 1-0-1-0

Squat

F2 DB Walking Lunge 3 8,10,12 1-0-1-0

F3 Leg Extensions 60
3 8,10,12 1-0-1-0
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 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.