Workout Routine

DnD 12 weeks to shred 2 point 0

by dallasschaaf

wanna get shredded? join dom and dallas on this mega epic journey to the center of LA Fitness for an absolutely swoletastic adventure of a lifetime

Workouts

Legs Day 31

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg extension

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

goblet squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg curl

3 sets

Stiff-Leg Dumbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Stiff-Leg Dumbell Deadlift

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Standing Calf Raise

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg press

3 sets

Decline Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Decline Sit Ups

3 sets

crunches

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

crunches

3 sets

Back and Traps Day 32

Lat Pulldown w/ V-Bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Lat Pulldown w/ V-Bar

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

seated cable row

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Hyperextensions

3 sets

High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

High Row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

shrug

3 sets

Rear-Delt Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Rear-Delt Pec Deck Fly

3 sets

Chest Day 33

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Fly

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

cable crossover

3 sets

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Incline Bench Press

3 sets

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Pec Deck Fly

3 sets

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Machine Chest Press

3 sets

Shoulders Day 34

Front + Side Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Front + Side Raises

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lateral raise

3 sets

Incline Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Incline Rear Delt Raise

3 sets

Standing Plate Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Standing Plate Front Raise

3 sets

Seated Barbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Seated Barbell Press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

seated shoulder press

3 sets

Arms and Calves Day 35

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Cable Curls

3 sets

Overhead Rop Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Overhead Rop Extension

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

overhead triceps extension

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Barbell Curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

skull crushers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

curl

3 sets

Legs Day 36

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

leg extension

3 sets

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Lying Hamstring Curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hyperextensions

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

cable kickback

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Standing Calf Raise

3 sets

Decline Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec

Decline Sit Ups

3 sets

Back Day 37

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

dumbbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

lat pulldown

3 sets

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Reverse Grip Lat Pulldown

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

pullovers

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

seated cable row

3 sets

Stiff-Leg Dumbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Stiff-Leg Dumbell Deadlift

3 sets

Chest Day 38

Smith Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Smith Machine Bench Press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

incline bench press

3 sets

Incline Plate Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Incline Plate Press

3 sets

Incline Cable Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Incline Cable Flys

3 sets

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Pec Deck Fly

3 sets

Shoulds Traps and Abs Day 39

Seated Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Seated Rear Delt Raise

3 sets

Cable Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Cable Upright Rows

3 sets

Standing Cable Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Standing Cable Face Pulls

3 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Arnold Press

3 sets

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lateral lunge

3 sets

Incline Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Incline Leg Raise

3 sets

Decline Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Decline Sit Ups

3 sets

Arms and Calves Day 40

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Cable Curls

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

hammer curl

3 sets

Standing Barbell Drag Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Standing Barbell Drag Curls

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

tricep pushdown

3 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Bench Dips

3 sets

Overhead Rop Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Overhead Rop Extension

3 sets

Legs Calves and Abs Day 41

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

leg extension

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

goblet squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg curl

3 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Sit Ups

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Standing Calf Raise

3 sets

Back Day 42

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3 sets

Wide Grip Chin Up

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Wide Grip Chin Up

3 sets

Neutral Grip Pull Up

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Neutral Grip Pull Up

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

bent over row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

shrug

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

dumbbell row

3 sets

Chest Day 43

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

cable crossover

3 sets

incline dumbell flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

incline dumbell flyes

3 sets

Decline Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Decline Dumbell Fly

3 sets

push-ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

push-ups

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

bench press

3 sets

Shoulders Day 44

Rear-Delt Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Rear-Delt Pec Deck Fly

3 sets

Rear Delt Dumbbell Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Rear Delt Dumbbell Raises

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

front raise

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

lateral raise

3 sets

Cable Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Cable Front Raise

3 sets

Arms Day 45

Incline Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Incline Barbell Curls

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

curl

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

overhead triceps extensions

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

triceps kickback

3 sets

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Seated Calve Raise

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Leg raises

3 sets

Legs Day 46

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg press

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hyperextensions

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

Plate Wrap Around

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Plate Wrap Around

3 sets

Back + Calves Day 47

Bent Over Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

Bent Over Dumbell Row

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
15
60 sec
3
–
–
20
60 sec
4
–
–
25
60 sec
5
–
–
30
60 sec

lat pulldown

5 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
30
60 sec
3
–
–
30
60 sec

Standing Calf Raise

3 sets

Chest Day 48

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec
2
–
–
40
60 sec
3
–
–
30
60 sec
4
–
–
20
60 sec
5
–
–
10
60 sec

Pec Deck Fly

5 sets

Cable Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
20
60 sec
3
–
–
30
60 sec
4
–
–
40
60 sec
5
–
–
50
60 sec

Cable Flyes

5 sets

Shoulders Day 49

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec
2
–
–
40
60 sec
3
–
–
30
60 sec
4
–
–
20
60 sec
5
–
–
10
60 sec

military press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
20
60 sec
3
–
–
30
60 sec
4
–
–
40
60 sec
5
–
–
50
60 sec

barbell row

5 sets

Plate Wrap Around

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Plate Wrap Around

3 sets

Arms Day 50

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec
2
–
–
40
60 sec
3
–
–
30
60 sec
4
–
–
20
60 sec
5
–
–
10
60 sec

Cable Curls

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
20
60 sec
3
–
–
30
60 sec
4
–
–
40
60 sec
5
–
–
50
60 sec

overhead triceps extensions

5 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
30
60 sec
3
–
–
30
60 sec

Standing Calf Raise

3 sets

Legs Day 51

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec
2
–
–
40
60 sec
3
–
–
30
60 sec
4
–
–
20
60 sec
5
–
–
10
60 sec

leg press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
20
60 sec
3
–
–
30
60 sec
4
–
–
40
60 sec
5
–
–
50
60 sec

leg curl

5 sets

Back Day 52

Bent Over Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec
7
–
–
15
60 sec
8
–
–
20
60 sec
9
–
–
25
60 sec
10
–
–
30
60 sec

Bent Over Dumbell Row

10 sets

Medicine Ball Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec

Medicine Ball Leg Raise

3 sets

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
30
60 sec
3
–
–
30
60 sec

Seated Calve Raise

3 sets

Chest Day 53

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

bench press

5 sets

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
15
60 sec
3
–
–
20
60 sec
4
–
–
25
60 sec
5
–
–
30
60 sec

Dumbbell Fly

5 sets

Shoulders Day 54

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

seated shoulder press

5 sets

Barbell Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
15
60 sec
3
–
–
20
60 sec
4
–
–
25
60 sec
5
–
–
30
60 sec

Barbell Upright Rows

5 sets

Arms Day 55

Wide Grip Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

Wide Grip Cable Curl

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
15
60 sec
3
–
–
20
60 sec
4
–
–
25
60 sec
5
–
–
30
60 sec

tricep pushdown

5 sets

hanging leg raises

Set
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec

hanging leg raises

3 sets

Chest, Back, Abs Day 56

Cable Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

Cable Press

5 sets

Bent Over Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

Bent Over Dumbell Row

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hyperextensions

3 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Sit Ups

3 sets

Leg Lift

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Leg Lift

3 sets

Workout 28

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

seated shoulder press

5 sets

Rear-Delt Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

Rear-Delt Pec Deck Fly

5 sets

Decline Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Decline Sit Ups

3 sets

Arms Day 58

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

tricep pushdown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

curl

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

overhead triceps extensions

5 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
25
60 sec
3
–
–
20
60 sec
4
–
–
15
60 sec
5
–
–
10
60 sec

Cable Curls

5 sets

Finale Day 59

push-ups

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

push-ups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

curl

3 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Bench Dips

3 sets

Rear Delt Dumbbell Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Rear Delt Dumbbell Raises

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

lateral raise

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

seated shoulder press

3 sets