PRE X SHOULDERS

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PRE X LEGS

Perform GLUTES warm up as a NON STOP CIRCUIT – 3+ sets – Perform the rest of the workout in classic 30 SECONDS REST style – Exhaust the SMALL MUSCLES first – lots of sets & reps

PRE X CHEST

Exhaust the TRICEPS & ISOLATE the Chest, Then hit the COMPOUNDS 3 ways… Lots of SETS & REPS – option to go 100 reps on big exercises. Total 250+ reps for total workout!!

PRE X BACK

SUPER SETS Barbell Curls – Crunch. Pullovers – Shrugs All else 30 seconds rest CHIN UPS or INVERTED ROWS or change order

SHOULDERS & BICEPS

3O SECONDS REST BETWEN SETS – Keep 1 ARM RAISERS Light – Careful on BEHIND NECK PRESS! Option to SUPER SET (non stop pairs) ABS exercises

J LEGS

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J SHOULDERS

Perform with 30 SECONDS REST between sets - option to find SUPERSETS (pairs) and work NON STOP!!

BACK WAR

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LEG WAR

Go to WAR! Perform ‘A’ section 3+ sets – Option to perform SUPERSETS or single exercises with 30 SECONDS REST between sets… Add leg STRETCHES throughout!!

CHEST & TRICEPS

Smash this classic area!! Perform with 30 SECONDS REST between sets – DECLINE PRESS video currently unavailable – Use Dumbells or Barbell on a Decline bench – Will get a great PUMP – DIPS are optional – ENJOY!!