Leg Press(HEAVY)                                           

4sets 20,15,10,8 reps

Barbell Squats (Low Squats Wide Stance) 

3sets 20,15,10 reps

^super-set

Walking Lunges           

3sets 20 steps each leg (try going heavier every set)

Leg Extensions      

3sets 30,20,15 reps(light weight, focus on contacting)

^super-set

Hamstring Curls               

3sets 30,20,15 reps

(light weight, focus on controlling on the way down)

Seated Calves (Heavy)      

3sets 20,15,10 reps

^super-set

Standing Calves        

3sets 20 reps (light weight, focus on contracting)

Box Jumps          

1 set 20 reps (Box should be no lower than knee high)

^super-set

Burpee                                                             

1 set 20 reps (rest when necessary but finish it up!)

Barbell Curl                                                               3sets 20,10,8 reps

Tri Bench Press                                                         3sets 30,15,10

Incline Bench D.bell curl (Heavy)                           3sets 12,10,6-8 reps

^super-set

Ez Bar close grip curl                                                3sets 20,15,10 reps

Tri Cable pushdown V-shape handle (Heavy)      3sets 15,12,6-10 reps

^super-set

D.bell Over Head Tri Extension                               3sets 20 reps

^super-set

Tri Laying extension (scull crusher)                         3sets 10-15 reps

Bi Rope Cable Curl (light weight focus on contacting)                2sets 15-20 reps

^super-set

Tri rope cable extension (light weight focus on contracting)    2sets 20-30 reps

Single leg exercises   (Each leg should be evenly stood on so 40 reps will be 20 on each leg!)

D. Bell Bent over row                                 2 sets 40reps

^super- set

D. Bell Over Head Press                             2 sets 30reps

^super-set

D. Bell Bent over Reverse Fly                   2 sets 30reps

^super-set

D. Bell Bi curl                                               2 sets 40reps

^super-set

D. Bell Tricep over Head Extension         2sets 40reps

^super-set

D. Bell Side Raise/Front Raise                  2sets 20reps

^super-set

(ABS)Mountain Climber (BOSU Recommended)      2sets 1min

^super-set

Crunches (BOSU ……)                                                     2sets 1min

^super- set

Elbow-knee crunch (BOSU ……)                                   2sets 40reps each side

^super-set

Side Elbow Plank (leg up) (BOSU ……)                         2sets 30secs each side

ALL exercises should be done take one after the other 20seconds rest in between each. After all 10 are carried out then take 2-3mins and do the routine a second time.

D.bell Arnold ovet head press                                  2 sets 30, 20 reps

^super-set

D.bell side raises (swing arms infront)                   2 sets 20reps

D.bell over head press (heavy)                                 2 sets 15,8-10 reps

^super-set

D.bell side raises (swing arms to back)                   2 sets 15reps

Incline Bench E-z Bar Front Raise                             3 sets 30,20,15 reps

^super-set

Up Right E-z Bar Row                                                  3 sets 20,15,12 reps

^super-set

Bent Over D.Bell Wide Row                                       3 sets 20,15,10 reps

Smith Press Shoulder Shrugs (behind back)           3 sets 20,15,12

^super- set

Shoulder D. Bell Scaption                                          3 sets 30,20,15

Goblet Squat                                                  2 Sets 1min

^

Forward Lunges                                             2 Sets 1min

D.Bell Single leg Split Squat                         3 Sets 20,15,10 Reps

^

D.Bell Single leg Deadlift (Hamstring)       3 Sets 20,15,12 Reps

^

Bench Leg raises                                            3 Sets 30,25,20 Reps

D.Bell Walking Lunges                                  2 Sets 20,15,10 steps each leg

^

D.Bell Alternating Side Lunges                    2 Sets 20,15,12 each leg

^

Laying Hip raise (foot on bench)                 2 Sets 30 Reps Focus on squeezing glutes

Machine Leg Curl                                           2 Sets 15,12,12 Reps

^

Squats (BOSU recommended)                     2 Sets 1min

^

Crunches (BOSU)                                            2 Sets 1min

^

Hand PLANK (BOSU)                                        2 Sets 1min

^

Reverse Crunches                                            2 Sets 1min

^

Elbow Plank                                                      2 Sets 1min

Roman Chair Oblique Twist                           2 Sets 30 Reps

^

Roman Chair Back Extensions                       2 Sets 30 Reps

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets