Classes & Programs

STRENGTH

4-DAY SPLIT WORKOUT

UPPER BODY A

 

Bench Press 3 6-8
Rows 3 6-8
Incline Dumbbell Press 3 8-10
Lat Pull-Downs 3 8-10
Lateral Raises 2 10-15
Tricep Pushdowns 3 10-12

Dumbbell Curls

2 12-15

 

LOWER BODY A

 

 

Romanian Deadlifts 3 6-8
Leg Press 3 10-12
Seated Leg Curls 3 8-10
Standing Calf Raises 4 6-8
Abs 8-15

 

UPPER BODY B

 

Pull-Ups 3 6-8
Barbell Shoulder Press 3 6-8
Seated Cable Row 3 8-10
Dumbbell Bench Press 3 8-10
Dumbbell Flyes 2 10-15
Barbell Curls 3 10-12

Skull Crushers

2 12-15

 

LOWER BODY B

 

 

Squats 3 6-8
Split Squats 3 8-10
Lying Leg Curls 3 10-12
Seated Calf Raises 4 10-15
Abs 8-15

 

BICEP WORKOUT

Week 1

 

Workout 1

Standing Curls (Straight Bar) 3 8-10
Concentration Curls 3 8-10
Reverse Barbell Curls (barbell) 3 8-10

Workout 2

Standard curls only. Machine, barbell, or dumbbell in a palms up fashion.  3 set 10-12

WEEK 2

 

 Workout 1

Dumbbell Curls (palms up rotating out 3 8-10
Preacher or Spider Bench Curls 3 8-10
Dumbbell Hammer Curls 3 8-10
Workout 2
One Arm Machine or Dumbbell Curls (palms up) 3 8-10
Concentration Curls or Spider Bench Curls (Palms up) 3 8-10

 

Week 3

Workout 1

No direct bicep workout
Workout 2
Preacher or Spider Bench Curls (palms up) 3 8-10
Dumbbell Curls (palms up and rotating out) 3 8-10
Dumbbell Hammer Curls 3 8-10

 

Week 4

 

 Workout 1

Standing Barbell Curls (straight bar) 3 8-10
Concentration Curls (palms up and rotating out) 3 8-10
Workout 2
Machine or Preacher Bench Curls (Palms up) 3 8-10
Reverse Machine or Preacher Bench Curls 3 8-10

 

AB WORKOUTS

Total ABS

 

ARMOR ABS

 

 

 

POWER ABS

 

 

AB EXERCISES

 

 

 

MUSCLE BUILDING

SPLIT ROUTINE

DAY 1: Chest, Triceps & SHOULDERS

 

Chest

Sets Reps
Incline Dumbbell Press 3 8 to 10
Incline Dumbell Flyes 3 10
Flat Bench Press 4 8 to 10

Triceps

   
Reverse Pushdowns 3 10
Overhead Rope Extensions 3 10
Dips 3 6 to 10

Shoulders

   
Military Press 3 10
Dumbell Lateral Raises 3 10
Plate Shrugs 3 10

 

DAY 2: Legs, Calves, Back & Biceps

Legs

   
Squat 4 8 to 10
Leg Press 4 10
Leg Extensions 3 12
Leg Curls 3 12

Calves

   
Seated Calf Raise 3 10

Back

   
Pull Up 3 4 to 10
Lat Pull Down 3 10
Seated Cable Rows 3 10 

Biceps

   
Standing Barbell Curl 3 8 to 10
Seated Alternate Dumbbell Curl 3 8 to 10