Each exercise on this page is to be done for 1 minute. Repeat Routine twice if you DARE! Take the time down to 45 seconds

Incline Alternating D.Bell Press

Swiss Ball D.Bell Fly

BOSU Ball Bent over D.Bell Rows

BOSU D.Bell Squat Press

BOSU D.Bell Side Raises

Single leg Bent over D.Bell Reverse Fly

D.Bell Scaption

Swiss Ball Vertical Crunchies

BOSU Mountain Climber Planks

AB Wheel or Swiss Ball Roll Out

Break for 2 min after every exercise has been done up top, 20 seconds in between exercises.

Incline D.Bell Fly

D.Bell Over Head Press

D.Bell Bent over Wide Row (elbows wide)

D.Bell Lat Pullover

Swiss Ball or Incline Bench I &Y Raises

Ez Bar Bi Curl

Ez Bar Tri Over Head Extension

Ez Bar Rever Bi Curl

Rope Cable Tri Extension

Hand on Med Ball Mountain Climber

Rope Cable Crunches

Swiss Ball Elbow Plank

Swiss Ball Jack Knife

Take 30 seconds rest between each exercises

Rest 4 min

Box Jump into a Burpee  20reps

Leg Press Wide (toes open) 3 sets 30,15,10 reps (Heavy)

^super-set

Leg Press Close (feet together) 3sets 30,15,10 reps (Heavy)

^super-set

Walking Lunges D.Bell 3sets 15 steps each leg

Single leg Smith press split squat 2sets 20,10/10 reps (10/10 means drop set)

^super-set

Single leg hamstring D.Bell dead lift 2sets 20reps (go heavier the second set)

^super-set

Kneeling leg Raises 2 sets 30,20reps (weight optional)

Hamstring Curl 2 sets 20,15/10 reps

^super-set

Forward Alternating Lunges 2 sets 1min

Glute Machine 2sets 15,10/10/10 reps (../../.. means 2 drop sets)

Bent over BarBell Row (Underhand Grip)
4sets 30,20,15,10 reps

Wide Lat Pulldown 3sets 20,15,10 reps

^super-set

Reverse Grip Lat Pulldown 3 sets 20,15,10 reps (60degree lean, pull to stomach)

Low Row 3sets 30,20,15 reps (Focus on locking up back muscle)

^super-set

D.Bell Bent over Fly 3sets 20reps (Not fully bent over, slightly inclined)

Rever Fly Machine (Heavy) 3sets 15,12,10/10 reps (10/10 means to drop set)

D.Bell Laying Pull over 3sets 20,15,10 reps

^super-set

Incline Bench Y-Raise 3sets 20reps

^super-set

Bi D.Bell Hammer Curl 3 sets 15,10,8 reps

Bi Concentration Machine Curl (Heavy) 3sets 12,8,6 reps

^super-set

Reverse Ez- Bar Curls 3sets 15 reps

^super-set

Close Grip Ez Bar Curl 3sets 15 reps

Crunches 100 reps

Reverse Crunches 2min

Elbow –knee Crunch
40-50 reps (each side)

Side Plank
45 seconds (each Side)

Swiss Ball Plank 1min

Rest for 2-3 min after all 5 exercises
have been done consecutively

Hanging Knee Raises
20-30 reps

Rope Cable Kneeling Crunches
30-40 reps (weighted)

Incline Bench Reverse Crunches 1min
Swiss Ball Mountain Climber 1min
Rest for 1-2min after all 4 exercises and repeat. All exercises are to be done consecutively

Side Oblique Cable Crunch 30reps
Side Incline Plank w/ arm Twist 20 reps (Arm on Bench, weight optional)
Rest for 1-2min and repeat the top super set

Incline Bench (Heavy)

3sets 15,10,8 reps

^super-set

Incline D.bell Fly

3sets 20,15,12 reps

^super-set

Push-ups

3sets Max reps (10 or more)(BOSU optional)

Flat Bench Press (wide)(Heavy)

3sets 20,12,8/10 resps (../.. means drop set)

D.bell Fly

3set 20,15,10 reps

^super-set

D.bell Chest pull-over

3sets 20 reps (Increase weight every set)

^super-set

Incline Push-Ups (feet on bench)

3sets Max reps (10 or more)

Dips

3sets Max Reps (10 or more)

ˆsuper-set

Push-ups

3sets Max Reps (10 or more)

Tricep cable over head press

3sets 20,15,10 reps

^super-set

Tricep Scull Crusher Ez Bar

3sets 15,12,8 reps

^super-set

Tricep close laying bar press Ez Bar

3sets 20,15,12 reps (same weight as top exercise)

ˆsuper-set

Tri bench Dip

3sets 15-20 reps (weight optional)