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

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