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  • Quads & Hamstring 1 (8×8)

    Quadricep and Hamstring exercise program containing: Barbell Squat, Dumbbell Lunges, Leg Press, Dumbbell Step Up, Leg Extension, Leg Curl, Knee Lift and Standing Box Jump, performing 8 repetitions of each

  • Abs and Lower Back (8×4)

    Abdominal and Lower Back exercise program containing: Abdominal Cycling, Low Cable Row, Mountain Climb and Lateral Pull Down, performing 8 repetitions of each

  • Bicep and Tricep (8×4)

    Bicep and Tricep exercise program containing: Hammer Curl, Bent-Over Tricep Extension, Pull Up and Overhead Tricep Extension, performing 8 repetitions of each

  • Chest and Upper Back (8×4)

    Pectoral and Upper Back exercise program containing: Chest Fly, Bent-Over Barbell Row, Dumbbell Bench Press and Behind Head Pull Up, performing 8 repetitions of each

  • Quads and Hamstring (8×4)

    Quadricep and Hamstring exercise program containing: Leg Press, Knee Lift, Leg Extension and Leg Curl, performing 8 repetitions of each

  • Abdominals (8×8)

    Abdominal exercise program containing: Abdominal Cycling, Medicine Rotation, Plank, Leg Raise, Medicine Ball Crunch and Throw, Mountain Climb, Abdominal Crunch and Dumbbell Side Bend, performing 8 repetitions or holding for 15 seconds

  • Bicep (8×8)

    Bicep exercise program containing: Dumbbell Bicep Curl, Incline Hammer Curl, Close Grip Pull Up, Hammer Curl, Barbell Bicep Curl, EZ Bar Curl, Isolated Barbell Curl and Cable Bicep Curl, performing 8 repetitons of each

  • Chest (8×8)

    Pectoral exercise program containing: Barbell Bench Press, Press Up, Chest Fly, Incline Barbell Bench Press, Crucifix Press Up, Decline Dumbbell Bench Press, Cable Chest Fly and Close Grip Barbell Bench Press, performing 8 repetitions of each

  • Tricep (8×8)

    Tricep exercise program containing: Press Up, Lying Tricep Extension, Tricep Dip, Diamond Press Up, Overhead Tricep Extensions, Close Grip Barbell Bench Press, Tricep Cable Extension and Overhead Cable Extension, performing 8 repetitions of each

  • Abdominals (8×4)

    Abdominal exercise program containing: Medicine Ball Rotation, Abdominal Crunch, Mountain Climb and Abdominal Cycling, performing 8 repetitions of each

  • Bicep (8×4)

    Bicep exercise program containing: EZ Bar Curl, Hammer Curl, Isolated Barbell Curl and Close Grip Pull Up, performing 8 repetitions of each

  • Chest (8×4)

    Pectoral exercise program containing: Chest Fly, Incline Dumbbell Bench Press, Press Up and Barbell Bench Press, performing 8 repetitions of each