WORKOUT 1
A. Barbell Hip Thrust: 3 x 12 – Rest 45-90s
B. Staggered Stance Hip Thrust: 3 x 10 – Rest 45-90s
C. Cable Squat with Band: 3 x 10 – Rest 45-90s
D. Leg Curl: 3 x 12 – Rest 45-90s
E. Leg Extension: 3 x 10 – Rest 45-90s
F. Seated Hip Abduction: 3 x 15 – Rest 45-90s
WORKOUT 2
A. Rear Delt Machine: 3 x 12 – Rest 45-90s
B. Hammer Strength Reverse Shoulder Press: 3 x 10 – Rest 45-90s
C. Hammer Strength Shoulder Press: 3 x 12 – Rest 45-90s
D. Hammer Strength Chest Press: 3 x 12 – Rest 45-90s
E. Hammer Strength Seated Row: 3 x 12 ea- Rest 45-90s
F. Lat Pulldown: 3 x 12 – Rest 60s
G. Hanging Leg Raise: 3 x 12 – Rest 45s
ARM CIRCUIT
Instructions:
Failure on EVERYTHING, no more than 12 reps, so go pretty heavy, 60sec rest between any superset, frepeat each superset 2-3 times.
A1. Standing Bicep Curl with E-Z Curl Bar: 8-12 reps- 0sec rest
A2. Close Grip EZ Bar Curl: 8-12 reps – Rest 60s
B1. EZ Curl Incline Bench Skull Crusher: 8-12 reps- 0sec rest
B2. Close Grip EZ Press: 8-12 reps – Rest 60s
C1.Preacher Curl EZ Curl Bar: 8-12 reps- 0sec rest
C2. Bicep Curl Cable Machine-EZ Bar Attachment: 8-12 reps – Rest 60s
D1. Standing Tricep DB Extension: 8-12 reps- 0sec rest
D2. Close Grip Push up off DB: 8-12 reps- 0sec rest
D3. Tricep Kickback: 8-12 reps ea arm- Rest 60s
E1. Standing Rope BicepsCurl on Cable Machine: 8-12 reps- 0sec rest
E2. Standing Hammer Curl: 8-12 reps – Rest 60s
F1. Tricep Pressdown w V Bar Attachment: 8-12 reps- 0sec rest
F2. Rope Pulldown: 8-12 reps- 0sec rest
G. Tricep Underhand Press Down-EZ curl bar: 8-12 reps- 0sec rest
WORKOUT 3
A. Smith Machine Squat: 3×12 – Rest 45-90s
B. Smith Machine Split Squat: 3×12 ea leg – Rest 60s
C. Smith Machine Step Up: 3×12 ea – Rest 45-90s
D. Glute Kickback Machine: 3×12 ea leg – Rest 45-90s
E1. Leg Press Low: 3×12 and deep – Rest 0sec
E2. Calf Press on Leg Press Machine: 3×12 – Rest 60s
F. Reverse Cable Crunch: 3×12 – Rest 60s
WORKOUT 4
A. Rear Delt Machine: 3×12 – Rest 45s
B. Inverted Row: 3×12 – Rest 45-90s
C. Seated One Arm Cable Row: 3×12 ea – Rest 45-90s
D. Seated Wide Grip Cable Row: 3×12 – Rest 45-90s
E. Underhand Pulldown: 2×20
F. Seated Lateral Raise Machine: 3×12 – Rest 60s
G. Cable Front Raise: 3×12 – Rest 60s
CRAZY 8’s DELTS
8 reps each, no rest in between.
DB Front Raise
DB Lateral Raise
DB Rear Delt Fly
DB Upright Row
DB Shoulder Press
Sunday (Off)