DEFINITIONS & TIPS

MONSTER SETS: Monster sets are back to back sets using exercises that target opposing mus-
cle groups

MONSTER REPS: Use the same weight that allows you to do the 8 reps on the last set. After
completing 8 reps, rest 10 seconds and do another set till failure.

REST TIMES BETWEEN SETS: Every phase has specifc rest times. I encourage you to use
a stopwatch
stop watch to track the amount
amou nt of rest between every set. This will ensure your mus-
cles are constantly pumped and that you have high intensity workouts every time to keep your
muscles growing.

TILL FAILURE: This means do the maximum number of repetitions of an exercise until your
muscles fail, or can’t do anymore.

AMOUNT OF WEIGHT TO USE: Use the heaviest weight possible to reach the designated amount
of reps. If your goal is to complete 8 reps, then the weight you use must have you reach failure
at the 8th rep.

* DB stands for Dumbbell

* BB stands for Barbell

* The last set of every exercise are performed with Monster Reps.
* Warmups listed are only used as a reference, and may be different in the actual footage.
MASS CHEST & BACK WORKOUT
WARM UP

JOG IN PLACE CIRCLES PUSH UPS JOG IN PLACE PUSH UPS GET LOOSE

10 SECS 10 SECS EA. DIRECTION 5 REPS 10 SECS 5 REPS 5 SECS

WORKOUT

DUMBBELL FLAT CHEST PRESS REPS 15/12/8/8

Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor.
Make sure your back, shoulders
shoulders and neck are rmly positioned and
and at on the bench. Position
the arms so t hat the dumbbells are aligned with your upper chest. Press the weights up with your
elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top
   1
   # of the movement and feel the contraction.Lower the dumbbells in a slow and controlled manner.
Keep your arms balanced, back straight and be sure to feel the stretch in your pectoral muscles.
   T Return to the starting position. This is one repetition.
   E
   S
START END
   R
   E
   T DUMBBELL BENT OVER ROWS REPS 15/12/8/8
   S
   N Grab a dumbbell in each hand. Plant your feet rmly on the ground, keep your bodyweight on
   O your heels. Bend forward
forward slightly at the knees.
knees. Keep your back upright
upright and head forward. Place
   M dumbbells in front of your body with arms fully extended. Your palms must be facing towards
your body. Simultaneously
Simultaneously pull both dumbbells in towards your lower stomach and pull your
shoulder blades together. Squeezing all the muscles in your upper back. Hold the dumbbells
in the top position for a one second squpeeze. Slowly lower the dumbbells back down to the
starting position while allowing
allowing your shoulder blades to separate and muscles to stretch. This
is one repetition.
START END
 DUMBBELL INCLINE CHEST PRESS REPS 15/12/8/8

Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed on
the oor. Make sure your back, shoulders and neck are rmly positioned and at on the bench.
Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up
with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles
   2
   # at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con -
trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your
   T pectoral muscles. Return to the starting position. This is one repetition.
   E
   S
START END
   R
   E
   T WIDE PULL UPS REPS 15/12/8/8
   S
   N  Approach a wide grip pull up bar. Place your hands slightly wider than shoulder width apart.
   O Bend your legs and allow yourself to descend while your arms fully extend. Keep your head up
   M and as you pull yourself to the bar, breathe in deeply and release
release the breath as you descend. Pull
yourself towards the bar focusing on three muscle groups: back, shoulders and biceps. Descend
slowly. Pull yourself until your eyes are even with the bar.
bar. Hold for a one second squeeze. Slowly
lower your body,
body, allow your back muscles to stretch low low and deep back to the start position.
This is one repetition.

START END

DUMBBELL INCLINE FLYES REPS 15/12/8/8

Lie with your back at on an incline bench. Keep your back straight and your feet planted rmly on the
ground. Grab a dumbbell in each hand and hold the weightweight straight above you with your arms fully extend-
ed. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck
with your palms facing one another. Lower the dumbbells in a controlled manner with your elbows slightly
   3 bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and
   # chest form a straight horizontal line. Do not continue the motion past this point. Feel the stretch in your chest
   T muscles. Raise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not
   E your shoulders or arms. Focus only on bringin g your chest together. Squeeze at the top of the movement for
   S peak contraction. This is considered one repetition.
START END
   R
   E
   T DUMBBELL INCLINE BENT OVER FLYES REPS 15/12/8/8
   S
   N Set up for the exercise by setting an adjustable back bench to an angle of around 30-40 degrees.
   O Grab a set of dumbbells and position yourself with your chest on the back of the bench (prone
   M position). Your feet should be used for stability on the oor, your shoulders should be about level
with the top of the back padding and you arms should be hanging - holding the dumbbells with
a neutral grip (palms facing one another). Moving only at the shoulders, raise your arms in a
semi-circular
semi-circular motion out to your sides until your arms are parallel to the oor. Keep a slight bend
in your elbows throughout the movement. Squeeze your shoulder blades together at the height
of the movement and then begin slowly lowering the dumbbells back to the starting position.
START END
ABS

JACKNIFE

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH

2 ARMS FORWARD
CHEST BENT ARM STRAIGHT ARM
W/ HEAD INBETWEEN

CHILD POSE TO CHILD POSE

BACK  HALF MOON SINGLE ARM EACH SIDE (LEG SPINAL TWIST
STRETCH  APART)
 APART)  (EACH SIDE)
MASS BICEPS & TRICEPS WORKOUT
TRICEPS WORKOUT
WARM UP

JOG IN PLACE JUMPING JACKS ARM SWINGS PUSHUPS  ARM SWINGS

10 SECS 10 REPS 10 REPS 5 REPS 10 REPS

WORKOUT

ALTERNATE DUMBBELL CURLS REPS 15/12/8/8

Set up for t he exercise by grasping a set of dumbbells and standing straight up with the dumb-
bells by your side. Your palms should be facing up, and the dumbbells not touching your body.
Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your
bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as
possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down
   1 without it touching your body or taking the tension o your bicep. Repeat for the other arm.
   #
   T
   E START END
   S
   S ONE ARM OVERHEAD TRICEP EXT REPS 15/12/8/8
   S
   A Grasp one dumbbell for this exercise.
exercise. Sit upright on a at bench. Keep your back erect during
   M the whole motion. Hold the dumbbell directly overhead with one hand placed at the base of the
plate. Keep your elbow tucked inward during the whole movement. Lock your elbow into a sta-
tionary position. Brace your free hand on your hip for stability.
stability. Slowly lower the dumbbell behind
your head so that the head of your triceps fully stretches. Raise the weight back up with the
same motion you descended with. When you reach the top position, squeeze and ex the back
of your arm. This is one rep.
rep. Repeat with each arm
arm independently.
independently.

START END
 CLOSE GRIP BARBELL CURLS REPS 15/12/8/8

Grasp a barbell with a close grip. Your hands should be spaced about 2-3 inches apart using
an underhand grip (palms facing up). Stand straight up, feet together, back straight, and with
your arms fully extended. The bar should not be touching your body. Keeping your eyes facing
forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar
up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the
   2 starting position.
   #
   T
   E START END
   S
   S OVERHEAD BARBELL TRICEP EXT REPS 15/12/8/8
   S
   A Grasp a barbell for this lift. Sit upright on a at bench. Keep your back erect during the whole
   M motion. Hold the barbell directly overhead with both hands spaced about 3-4 inches apart. Keep
your elbows tucked inward during
during the whole movement. Lock your elbows into a stationary po-
sition. Slowly lower the barbell behind your head so that the head of your triceps fully stretches.
Raise the weight back up with the same motion you descended with. When you reach the top
position, squeeze and ex the backback of your arms. This is one rep.

START END

SEATED CONCENTRATION CURLS REPS 15/12/8/8

Grab one dumbbell. Seated on the edge of the bench, feet in a wide stance back straight, waist
bent so your upper body is leaning forward, abs tight, and head aligned with the spine, hold
a dumbbell in one hand. Keep your elbow up against the inside of your upper thigh to keep it
xated there throughout the whole movement. Your other arm is resting on your other thigh for
added support. Curl the dumbbell up in an arc-like motion all the way to the top while keeping
   3 your elbow positioned against your inner thigh. Bring it back to its original position by lowering
   # the dumbbell back down in an arc-like motion.
   T
   E START END
   S
   S CLOSE GRIP BARBELL PRESS REPS 15/12/8/8
   S
   A Lay back on the bench and position your feet rmly on the oor. Grasp the barbell with an over-
   M hand grip with your hands about 8-12 inches apart. Keeping your elbows tucked in at your sides,
slowly lower the barbell down to your middle chest until it’s about 1 inch from touching. Contract
the triceps and push the barbell back up until your arms are almost fully outstretched.

START END
ABS

RUSSIAN TWISTS

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

REGULAR BICEP REGULAR TRICEP HALF MOON

STRETCH STRETCH
MASS SHOULDERS & TRAPS WORKOUT
TRAPS WORKOUT
WARM UP

JOG IN PLACE CIRLCES PUSHUPS JOG IN PLACE SHOULDER ROLLS GET LOOSE

5 REPS FORWARD
10 SECS 10 SECS EA. DIRECTION 5 REPS 10 SECS 5 REPS BACKWARDS 5 SECS

WORKOUT

SEATED ARNOLD PRESS REPS 15/12/8/8

Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees. Grasp a
pair of dumbbells and sit down on th e bench with the ends of the dumbbells on your thighs. Use your thighs
to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your
body. The dumbbells should now be positioned directly in front of your shoulders.Your back should be at
against the back rest and your feet rmly planted on the oor for stabilit y. This is the starting position for the
exercise. Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your
   1 wrists so that your palms are now facing forward (away
(away from your body). Keep raising the weight until your
   #
arms are almost fully extended. Do not pause at the top of the movement, and immediately begin lowering
   T the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your
   E START END body once again.
   S
   S BARBELL UPRIGHT ROWS REPS 15/12/8/8
   S
   A Load up a barbell with the weight you want to use and stand facing it with your feet at around
   M shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), and hands
slightly closer than shoulder width apart. Pick the bar up, bending at the knees and keeping your
back straight. Keeping your back straight and eyes facing forwards, lift the bar straight up while
keeping it as close to your body as possible (you should pull the bar up to around chest height
- nearly touching your chin). Pause, and then slowly lower the bar back to the starting position.

START END
 DUMBBELL FRONT RAISES REPS 15/12/8/8

Grab a dumbbell in each hand. Hold the dumbbells at your sides with your arms extended using
an Overhand grip (palms facing the behind you). This is the starting position. Begin by raising
your arms out in front of you until your arms are just above parallel to the oor. Keep a slight
bend in your elbows. Pause for a brief moment at the top of the movement, and slowly lower the
dumbbells back to the starting position.
   2
   #
   T
   E START END
   S
   S DUMBBELL SHRUGS REPS 15/12/8/8
   S
   A Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides. Let your
   M shoulders “sag” down as far as possible. Keeping your body xed, slowly shrug your shoulders
straight up as high as possible.
possible. Try to touch your shoulders to your ears. Pause for a count of
1-2 and then slowly lower the dumbbells back to the starting position.

START END

DUMBBELL SIDE LATERAL RAISE REPS 15/12/8/8

Grab a set of dumbbells and stand straight up with the dumbbells at your sides. Your palms
should be facing your body. This is your starting position for the exercise. Slowly raise the dumb-
bells up to around shoulder height. It’s important that you do not let your wrists go above your
elbows while raising the weight, as this will take the work o the side delts and put it on the front
delts. Pause at the top of the movement, and then slowly lower the weight back to the starting
   3 position. Do not let the dumbbells touch your body, and then raise them for the next rep.
   #
   T
   E START END
   S
   S UNDERHAND BARBELL MILITARY PRESS REPS 15/12/8/8
   S
   A Grab one barbell. Set your bench to a vertical military position. Sit down on the bench and grab
   M the barbell so that your palms are facing towards your body. Pick up the weight and lower it
down in front of your face down to your chest. Push the weight upwards till your arms are almost
locked out. Lower the weight back down to your chest. This completes one repetition.

START END
 Open Palm Dumbbell Shrugs REPS 15/12/8/8
   3
   # Grasp a pair of dumbbells and stand straight up with the dumbbells positioned slightly behind
   T your butt. Your palms should be facing forward into the back of your legs. Let your shoulders
   E “sag” down as far as possible. Keeping your body xed, slowly shrug your shoulders straight up
   S as high as possible. Try to touch your shoulders to your ears . Pause for a count of 1-2 and then
   S slowly lower the dumbbells back to the starting position.
   S
   A
   M
START END

ABS

KNEE TO ELBOW PLANK 

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

CHILD POSE CHEST HANDS BEHIND BACK 

TWIST STRETCH (TURN NECK)
MASS LEGS WORKOUT
LEGS WORKOUT
WARM UP

HAMSTRING FORWARD LUNGE

JOG IN PLACE JUMPING JACKS SQUATS JOG IN PLACE SQUATS JUMPING JACKS
STRETCH STRECH

10 SECS 10 REPS 10 REPS 5 SECS 5 SECS EA. LEG

EA. LEG 10 SECS 10 REPS 10 REPS

WORKOUT

DUMBBELL SQUATS REPS 15/12/8/8

Take hold of a dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged
and back straight. Hold the dumbbells directly above each shoulder,
shoulder, with your elbows pointing
out to the sides. Bend your knees and lower your hips slightly back and down, similar to the
motion of sitting in a chair.
chair. Use your abdominal muscles to control the descent rather than just
dropping down, which can throw your form o. Stop lowering when your thighs are parallel to
   1 the oor. Raise back up to the top and squeeze your whole lower body from your thighs to your
   # glutes.
   T
   E START END
   S
   S DUMBBELL STIFF LEG DEADLIFT REPS 15/12/8/8
   S
   A Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso
   M straight and your legs spaced using a shoulder width or narrower stance. The knees should be
slightly bent. This is your starting position. Keeping the knees stationary,
stationary, lower the dumbbells to
over the top of your feet by bending at the waist while keeping your back straight. Keep moving
forward as if you were going to pick something from the oor until you feel a stretch on the ham-
strings. Start bringing your torso up straight again by extending your hips and waist until you are
back at the starting position.

START END
 DUMBBELL FRONT BACK LUNGES (ONE LEG AT A TIME) REPS 15/12/8/8

Grab a dumbbell in each hand, holding them by your side at arm’s length. Take a big step for-
ward (with either leg) while bending at the knee until the front thigh is approaching parallel
parallel to the
ground, and the rear leg is bent at the knee and balanced on the toes. Don’t let the knee go past
the tip of the toes. Step back to your starting position and
and repeat the motion with the other leg,
alternating legs until the exercise set is complete.
   2
   #
   T
   E START END
   S
   S DUMBBELL SUMO SQUAT REPS 15/12/8/8
   S
   A Start by holding a dumbbell in each hand between your legs. You may also hold just one dumb -
   M bell with two hands as well. Your feet should be wider than shoulder width and your toes pointed
slightly outward at a 45 degree angle. Proceed to squat down until the dumbbells almost touch
the oor. Your hips should drop back and down while your knees stay directly above your feet.
Repeat for the required number of repetitions.

START END

DUMBBELL ONE LEGGED TOE TOUCH REPS 15/12/8/8

   3
   # Grab a dumbbell in one hand. Begin balanced on one leg and a dumbbell in the opposite hand.
   T Draw your abdomen inward toward your spine. Brace your free hand on a stationary object like
   E your bench. Controllably,
Controllably, squat down bending the ankle, knee, and hip while reaching attempt-
   S ing to touch your toe with the opposite hand or dumbbell. Pause for a moment on the bottom of
   S the motion and return to the starting position. Stay balanced on one leg until all reps are com -
   S plete. Finish all reps on one leg then repeat as directed on the other.
   A
   M
START END
 DUMBBELL ONE LEGGED CALF RAISE REPS 25/25/12/12

Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches
and heels extending o. Place hand on support for balance. Lift other leg to rear by bending
knee. Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf
is stretched. Repeat. Continue with opposite leg.

   4
   #
   T
   E START END
   S
   S THREE POSITION CALF RAISE REPS 30/30/30 (ONE SET STRAIGH THRU)
   S
   A Grab a pair of dumbbells, one in each hand. Stand upright facing forward with dumbbells at your sides.sides. First
   M position, point your toes inward towards each other.
other. The tips of your sneakers should almost be touching.
Raise up lifting your heels o the oor, when you reach the top squeeze your calves for a one second hold.
Complete 30 repetitions in this position. Second position, turn your toes and feetfeet facing forward. Just like
you would normally stand. Raise up lifting your heels o the oor, when you reach reach the top squeeze your
calves for a one second hold. Complete 30 repetitions
repetitions in this position. Third position, turn your heels togeth -
er and toes pointed out away from your body. Position your feet like a duck walk.
walk. Raise up lifting your heels
o the oor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in
START MID END this position. Once you have completed 30 repsreps in each position you are done with this exercise.
exercise.

ABS

CRUNCHES

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

UPSIDE DOWN
PIGEON
MONSTER CHEST & BACK WORKOUT
BACK WORKOUT
WARM UP

JOG IN PLACE CIRCLES PUSH UPS JOG IN PLACE PUSH UPS GET LOOSE

10 SECS 10 SECS EA. DIRECTION 5 REPS 10 SECS 5 REPS 5 SECS

WORKOUT

DUMBBELL INCLINE CHEST PRESS REPS 15/12/8/8

Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed on
the oor. Make sure your back, shoulders and neck are rmly positioned and at on the bench.
Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up
with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles
   1
   # at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con -
trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your
   T pectoral muscles. Return to the starting position. This is one repetition.
   E
   S
START END
   R
   E
   T BARBELL BENT OVER ROWS REPS 15/12/8/8
   S
   N Grab a barbell with your hands placed evenly shoulder width apart. Plant your feet rmly on the
   O ground, keep your bodyweight
bodyweight on your heels. Bend forward slightly
slightly at the knees. Keep your
   M back upright and head forward. Place the barbell in front of your body with arms fully extended.
extended.
The bar should be hanging at knee level. Your palms must be facing towards your body. Pull
the barbell in towards your belly button and pull your shoulder blades together. Squeezing all
the muscles in your upper back. Hold the barbell in the top position for a one second squeeze.
squeeze.
Slowly lower the barbell back down to the starting position while allowing your shoulder blades
to separate and muscles to stretch. This is one repetition.
repetition.
START END
 DUMBBELL FLAT CHEST PRESS REPS 15/12/8/8
Lie on a at bench. Keep your back straight and your feet planted rmly on the ground. Grab a dumbbell
in each hand and hold the weight straight above you with your arms fully extended. The dumbbells should
be positioned so that your hands are making a direct vertical line with your neck with your palms facing one
another. Lower the dumbbells in a controlled manner with your elbows slightly bent and arms stretched
   2 out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight
   #
horizontal line. Do not continue the motion past this point . Feel the stretch in your chest muscles. Raise the
   T dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or
   E arms. Focus only on bringing your chest together. Squeeze at the top of the movement for peak contraction.
   S
START END This is considered one repetition.
   R
   E
   T DUMBBELL ONE ARM ROWS REPS 15/12/8/8
   S
   N Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm
   O facing in. Place your left knee and your left hand on top of the bench for support. Let your right
   M arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so
that your back is naturally arched and roughly parallel to the oor, and your right knee is slightly
bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull
your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the oor,
oor,
and your hand comes to the outside of the ribcage. Lower the weight slowly back down.

START END * Repeat this same format for your left arm by swapping positions.

DUMBBELL CLOSE GRIP CHEST PRESS REPS 15/12/8/8

Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor.
Make sure your back, shoulders
shoulders and neck are rmly positioned and
and at on the bench. Position
the arms so that the dumbbells are aligned with your upper chest. Place both dumbbells togeth-
er touching with palms facing each other. Press the weights up with your elbows at your sides
   3
   # until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and
feel the contraction.Lower the dumbbells in a slow and controlled manner.
manner. Keep the dumbbells
   T together and touching during the whole movement.
movement. Return to the starting position. This is one
   E
   S repetition.
START END
   R
   E
   T DUMBBELL PULLOVERS REPS 15/12/8/8
   S
   N Grasp a dumbbell with both hands and position yourself on a at bench with your shoulder
   O blades resting on the bench. You should be at a 90 degree angle to the bench. Your back
   M shoulder be straight, knees bent at 90 degrees, and feet rmly planted on the oor. Holding the
dumbbell in both hands, straighten your arms so that dumbbell is directly overhead.
overhead. This is the
starting position. Bending at the shoulders only and keeping your arms straight, slowly lower the
weight down behind your head until the dumbbell reaches the height of the bench. Slowly raise
the dumbbell back to the starting position.

START END
ABS

SIDE LEG RAISES

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

2 ARMS FORWARD
CHEST BENT ARM STRAIGHT ARM
W/ HEAD INBETWEEN

SINGLE ARM CHILD POSE TO CHILD POSE

BACK  HALF MOON EACH SIDE (LEG SPINAL TWIST
STRETCH
 APART)
 APART)  (EACH SIDE)
MONSTER BICEPS & TRICEPS WORKOUT
TRICEPS WORKOUT
WARM UP

JOG IN PLACE JUMPING JACKS ARM SWINGS PUSHUPS  ARM SWINGS

10 SECS 10 REPS 10 REPS 5 REPS 10 REPS

WORKOUT

STANDING BARBELL CURLS REPS 15/12/8/8

Grasp a barbell at around shoulder width apart using an underhand grip (palms facing up). Stand
straight up, feet together, back straight, and with your arms fully extended. The bar should not
be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and
your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the
   1
   # movement, and then slowly lower it back to the starting position.
   T
   E
   S
START END
   R
   E
   T BENCH DIPS REPS 15/12/8/8
   S
   N Position yourself on a bench and place your hands on the edge of the bench right next to your
   O hips. Then slide o of the bench until you’re supporting yourself with only your arms and legs.
   M Place your legs so your thighs and shins are at a 90-degree angle to each other. Position your
thighs hip-width apart and keep them parallel with the ground. Lower yourself slowly by bending
your elbows and allowing your knees to bend. Keep your lower legs perpendicular
perpendicular to the ground.
Raise yourself to the starting position, pausing at the top and contracting your triceps.

START END
 ALTERNATE DUMBBELL CURLS REPS 15/12/8/8

Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumb-
bells by your side. Your palms should be facing up, and the dumbbells not touching your body.
Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your
bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as
   2 possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down
   #
without it touching your body or taking the tension o your bicep. Repeat for the other arm.
   T
   E
   S
START END
   R
   E
   T SKULL CRUSHERS REPS 15/12/8/8
   S
   N Use either a EZ curl bar
bar or a pair of dumbbells for this
this exercise. Lay back on a at bench. Plant
   O your feet rmly on the oor. Raise the bar above your head, eye level with arms fully extended.
   M This is the starting position. Keep your elbows tucked inward during
during the whole movement. Lock
your elbows into a stationary position. Slowly lower the bar down to about one inch above your
forehead. Feel the full stretch of your triceps on the way way down. Lift back up pushing
pushing the bar
bar
through the exact same motion
motion you came down in. When you reach back to the top position,
position,
squeeze and contract your triceps.
triceps. This is one repetition.
repetition.

START END

HAMMER CURLS REPS 15/12/8/8

Grab a pair of dumbbells. Let your arms hang down by your side with your elbows loose, not
locked. For hammer curls, turn your palms inward so they face each other. Lift the dumbbells,
slowing until the weights reach your shoulders and keeping your wrists locked in position. Your
arms and elbows must stay tight against your sides t hroughout the exercise. Lower the dumb-
   3 bells slowly and fully extend your arms back to the starting position. Maintain a straight back.
   #
Your arms must be the only muscles working during the exercise to properly isolate the biceps.
   T
   E
   S
START END
   R
   E
   T OVERHEAD TRICEP EXTENSIONS REPS 15/12/8/8
   S
   N Grasp one dumbbell for this exercise.
exercise. Sit upright on a at bench. Keep your back erect during
   O the whole motion. Hold the dumbbell directly overhead with both hands placed at the base of
   M the plate. Take a heart shaped grip around the the head of dumbbell.
dumbbell. Keep your elbows tucked
inward during the whole movement.
movement. Lock your elbows into a stationary position.
position. Slowly lower
the dumbbell behind your
your head so that the head of your triceps fully stretches. Raise the weight
back up with the same motion you descended with. When you reach the top position, squeeze squeeze
and ex the back of your
your arms. This is one rep.
rep.

START END
ABS

LEG RAISES

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

REGULAR BICEP REGULAR TRICEP HALF MOON

STRETCH STRETCH
MONSTER SHOULDER & TRAPS WORKOUT
TRAPS WORKOUT
WARM UP

JOG IN PLACE CIRLCES PUSHUPS JOG IN PLACE SHOULDER ROLLS GET LOOSE

5 REPS FORWARD
10 SECS 10 SECS EA. DIRECTION 5 REPS 10 SECS 5 REPS BACKWARDS 5 SECS

WORKOUT

STANDING DUMBBELL PRESS REPS 15/12/8/8

Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet
around shoulder width apart. Raise the dumbbells to shoulder height on each side, and twist
so that your palms are facing forward. Keep your head up and eyes facing forward. This is the
starting position for the exercise. Slowly raise the dumbbells above your head until your arms are
   1
   # almost fully extended. Do not pause at the top of the movement, and immediately begin lowering
the dumbbells back down to the starting position.
   T
   E
   S
START END
   R
   E
   T BARBELL SHRUGS REPS 20/20/15/15
   S
   N Stand facing the bar with your feet about shoulder width apart. Grasp the bar with an overhand
   O grip (palms facing down), with your hands about shoulder width apart. Bending at the knees only,
   M pick the barbell up o the oor. Keeping the barbell close to your body, let your shoulders “sag”
as far as possible. This is the starting position for the exercise. Slowly shrug your shoulders up
as far as possible. Pause, and then slowly lower the barbell back to the starting position.

START END
 BARBELL FRONT RAISE REPS 15/12/8/8

Set up for the barbell front raise by loading a straight bar or EZ bar with the weight you want to
use. Grasp the bar with an overhand grip (palms facing down) with your hands around shoulder
width apart. Stand up straight up and let the barbell rest on your thighs. Straighten your back,
tense your mid section and pull your shoulders back, taking the weight o your thighs and hold-
   2 ing it about 5 inches from your body. This is the starting position for the exercise.Keeping your
   #
arms straight slowly raise the barbell up to shoulder height. Pause, and then slowly lower the
   T barbell back to the starting position.
   E
   S
START END
   R
   E
   T SEATED SIDE LATERAL RAISE REPS 15/12/8/8
   S
   N Grab a pair of dumbbells and sit up straight with your feet around shoulder width apart on the
   O edge of a at bench. Hold the dumbbells down at your sides with your palms facing in. Hold the
   M dumbbells out at around 4 inches from your body. This is the starting position for the exercise.
Keeping your body still, eyes facing forward, with a slight bend in you arms, slowly raise the
dumbbells up to around shoulder height. Pause, and then slowly lower the dumbbells back to
the starting position.

START END

SEATED BARBELL MILITARY PRESS REPS 15/12/8/8

Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90
degrees. Hold the bar with an overhand grip (palms facing forward) with your hands slightly
farther than shoulder width. Your arms will now be almost f ully extended above your head with
a slight bend in your elbows. This is the starting position. Slowly begin lowering the bar to your
   3 upper chest - almost touching your collarbone. Pause, and then begin pushing the bar back up
   #
to the starting position.
   T
   E
   S
START END
   R
   E
   T SUN GODS REPS 15/12/8/8
   S
   N Grab a pair of dumbbells. This exercise requires
requires you to use lighter weights than normal. Stand
   O straight up, abs tight. Raise the dumbbells
dumbbells directly over
over the top of your head. Palms facing
   M forward. Touch
Touch the heads of both dumbbells together.
together. This is the starting position. Slowly lower
the dumbbells simultaneously
simultaneously until both arms are parallel to the oor. Keep a slight bend in your
elbows during the whole motion. Then raise the weights back up to the top position and squeeze
your traps. This is a slow and
and controlled motion.
motion. Not explosive.

START END
 OPEN PALM DUMBBELL SHRUGS REPS 15/12/8/8
   3
   #  Grasp a pair of dumbbells and stand straight up with the dumbbells positioned
positioned slightly behind
   T your butt. Your palms should be facing forward into the back of your legs. Let your shoulders
   E “sag” down as far as possible. Keeping your body xed, slowly shrug your shoulders straight up
   S as high as possible. Try to touch your shoulders
shoulders to your ears. Pause for a count of 1-2 and then
   S slowly lower the dumbbells back to the starting position.
   S
   A
   M
START END

ABS

RETRACTORS

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

CHILD POSE CHEST HANDS BEHIND BACK 

TWIST STRETCH (TURN NECK)
MONSTER LEGS WORKOUT
LEGS WORKOUT
WARM UP

HAMSTRING FORWARD LUNGE

JOG IN PLACE JUMPING JACKS SQUATS JOG IN PLACE SQUATS JUMPING JACKS
STRETCH STRECH

10 SECS 10 REPS 10 REPS 5 SECS 5 SECS EA. LEG

EA. LEG 10 SECS 10 REPS 10 REPS

WORKOUT

DUMBBELL CRAB WALKS REPS 15/12/8/8

Grab a pair of dumbbells, one in each hand. Keep the dumbbells at your sides.
sides. Your feet should
be wider than shoulder width and your toes pointed slightly outward at a 45 degree angle. Take
a big step to your right side and squat down until the dumbbells almost touch the oor. Your
hips should drop back and down while your knees stay directly above your feet. Step back to
   1
   # the middle position. Take a big step to your left side and squat down until the dumbbells almost
touch the oor. Your body should always be facing forward during the whole movement. Simply
   T stepping side to side.
   E
   S
START END
   R
   E
   T DUMBBELL STIFF LEG DEADLIFT REPS 15/12/8/8
   S
   N Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso
   O straight and your legs spaced using a shoulder width or narrower stance. The knees should be
   M slightly bent. This is your starting position. Keeping the knees stationary,
stationary, lower the dumbbells to
over the top of your feet by bending at the waist while keeping your back straight. Keep moving
forward as if you were going to pick something from the oor until you feel a stretch on the ham-
strings. Start bringing your torso up straight again by extending your hips and waist until you are
back at the starting position.

START END
 BARBELL JUMPING LUNGES REPS 15/12/8/8

Pick up and place a loaded barbell across the back of your shoulders. Stand straight up, with
your feet shoulder-width apart, but with one stationed about a foot and a half in front of the
other. Your back leg should stand directly under your body and your forward knee should sit at
a ninety degree angle. Jump up o the ground slightly, and quickly switch the position of your
   2
   # feet in mid-air. Keep your torso straight, now and throughout the whole movement. Land in the
mirror-image
mirror-image of your original position - your f orward leg bent at ninety degrees at the knee and
   T hip, and your back leg directly underneath your body. Bend your knees to absorb the impact -
   E
   S but keep your feet and knees facing straight forward. Jump back o the ground, switching your
START MID END feet to your original position.
   R
   E
   T ONE LEGGED HIP THRUST REPS 15/12/8/8
   S
   N Grab just one dumbbell. Lie on your back, at on the oor. oor. To work the right side, dig the heel
   O into the oor or elevated surface. Place the dumbbell across your pelvis on the front of your
   M hips. Lift your hips slightly as you bring the left leg straight up, heel facing the ceiling. Now thrust
the hip up, squeezing the glutes as you push the left heel toward the ceiling. Come back to the
starting position. That’s one rep.

START END

   3
   # DOUBLE PUMP JUMPING SQUA
SQUATS
TS REPS 15/12/8/8
   T Take hold of a dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged
   E and back straight. Hold the dumbbells directly above each shoulder, with your elbows pointing
   S
out to the sides. Bend your knees and lower your hips slightly back and down, similar to the
   R motion of sitting in a chair.
chair. Use your abdominal muscles to control the descent rather than just
   E dropping down, which can throw your form o. Stop lowering when your thighs are parallel to
   T the oor. Once your thighs are parallel to the oor,
oor, take a second squat even deeper. Creating a
   S
double pumping motion.
motion. Explode back up by jumping slightly o the ground. Land in the squat-
   N
   O ted position. Take your second dipped squat and explode up again.
   M START END
 DUMBBELL CALF RAISES (BOTH FEET) REPS 15/12/8/8

Grab a pair of dumbbells, one in each hand. Stand upright facing forward with dumbbells
dumbbells at your
sides. Position yourself
yourself to point your toes inward towards each
each other. The tips of your sneak-
ers should almost be touching. Raise up lifting your heels o the oor, when you reach the top
squeeze your calves for a one second hold.
   4
   #
   T
   E
   S
START END
   R
   E
   T DUMBBELL SEATED CALF RAISES REPS 15/12/8/8
   S
   N Grasp a pair of dumbbells and sit on the end of the bench. Put the balls of your feet on the edge
   O of the step/block and rest the ends of the dumbbells on your thighs close to your knees. Let your
   M heels drop as far as possible without hitting the oor. This is the starting position. Slowly raise
your heels o the oor as f ar as possible. Squeeze the calves and pause, and then slowly lower
your heels back to the starting position.

START END

ABS

REVERSE CRUNCHES

3 MINUTES
4 ROUNDS OF 30/15 SEC OF ABS

STRECH
2 MINUTES

CRESENT LEG
LUNGE STRETCHES