SELF MADE (Core | Upper Body)
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Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
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Hanging Leg Raises x 8 reps
Hanging Bent Knee raises x 8-reps
Rest 2 min
Repeat 3-4x Total
How To: Movement 1, keeping your body still as possible while hanging from a pull up bar, swing your feet up as high as they can go, control your feet when lowering them back down to hanging position. Repeat this movement 8x
Movement 2, In the same hanging position, bring your knees to your chest rounding your back using your core to raise your knees to your chest Then release, repeat this movement 8x
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Weight Recommendation* Light Weight Dumbbells
Dumbbell Front Raises x 10 reps
Dumbbell Side Raises x 10 reps
Dumbbell Butterfly Raises x 10 reps
Rest 1 minute
Repeat 3x Total
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3-4 sets x 10-12 reps (1-2 min rest)
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3-4 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
EUPHORIA (Chest | Shoulders)
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Weight Recommendation* Light Weight Plate On Back
Total - 3 sets x 15 reps (30 sec -2 min rest between each set)
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Weight Recommendation* Light Weight Dumbbells
Movement 1 - Dumbbell Front Raises x 10 reps
Movement 2 - Dumbbell Side Raises x 10 reps
Movement 3 - Dumbbell Butterfly Raises x 10 reps
Rest 1 min
Repeat 3x Total
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Superset 1/2
Weight recommendation* Heavy Weight
Total - 5 sets x 6 reps
Breakdown -
Set #1 x 6 reps (10-15 sec rest, then start Lateral Dumbbell Raises, see next movement below)
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Superset 2/2
Weight Recommendation* Heavy Dumbbells
Total - 5 sets x 4-5 reps
Breakdown -
Set #1 x 4-5 reps (2-3 min rest, then restart the Superset with Incline Bench Press, see above)
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Weight Recommendation* Heavy Weight
Total - 5 sets x 5 reps (2-3 min rest between each set)
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Total - 4 sets x 12-15 reps (1-2 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Total - 4 sets x 12-15 reps (1-2 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
GO CRAZY (Chest | Shoulders)
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4 sets x 15 reps (1-2 min rest)
Weight Recommendation* Light Weight Plate On Back
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Weight Recommendation* Light-Medium Weight Dumbbells
Movement 1 - Dumbbell Front Raises x 10 reps
Movement 2 - Dumbbell Side Raises x 10 reps
Movement 3 - Dumbbell Butterfly Raises x 10 reps
Rest 1 min
Repeat 3x Total
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4 sets x 8-12 reps/each arm (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* Dumbbells or Barbell - based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
AND I’M NICE (Back | Bi&Triceps)
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4 sets x 10 reps (1-2 min rest)
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4 sets x 12-To Failure reps (rest enough time to go into your next set with 100% effort)
Weight Recommendation*
Set #1 - Light-Medium Weight
Set #2 - Heavy Weight
Set #3-4 - Light-Heavy Weight x To Failure
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4 sets x 15-20 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps. .
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 8 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-15 reps (1-2 min rest)
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4 sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
SWEAT FEST (Chest | Shoulders)
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4 sets x 15 reps (1-2 min rest)
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3 sets x To Failure (rest enough time to go into your next set with 100% effort)
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3-4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Total - 4 sets x 10 reps (1-2min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 12 reps (1-2 min rest)
Weight Recommendation* Light-Medium Weight Dumbbells
THE REBOOT (Back | Bi&Triceps)
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4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 8-15 reps (each arm, 1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
TOO FLY (Back | Bi&Triceps)
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3 sets x To Failure
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15-20 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Superset 1/2
4 sets x 20 reps/ 10 each arm (5-15 sec rest) then start Reverse Dumbbell Fly, see next movement below.
Weight Recommendation* Medium Weight Dumbbells
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Superset 2/2
4 sets x 10 reps (1-2 min rest) then restart Superset with Dumbbell Curls, see above.
Weight Recommendation* Medium Weight Dumbbells
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4 sets x 10 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps
Try a lower body gym workout
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Glutes | Hamstrings
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Quads | High Intensity
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Lower Body | High Intensity
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Glutes | Hamstrings
Try workouts such as: