Workout Options
Workout Options
ATHLEAN-X
CHEST
-Barbell Bench Press - 4 sets of 6,8,10,12 reps
-Go immediately into a horizontal cable chest (on cable machine) or band crossover (with
resistance bands) for 15 reps
-Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls -
To Failure
-Perform for 3 Sets Incline Dumbbell Curls - 3 sets to Failure (Utilize the stretch reflex of the
triceps technique)
-Dumbbell Curl Trifecta - 2 sets of 8 (24 on each arm in total) on each arm for each exercise –
Cross supination (Emphasizes the long head of the biceps) – Cross pronation (Emphasizes the
brachialis ) – No Money curls (Emphasizes the short head of the biceps)
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SHOULDERS
-Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.
-OHP or Handstand pushups - 4 sets of 12,8,6,6 reps. Finish with one set of dumbbell and band
overhead presses for neuromuscular re-education x 15 reps
-Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts
Make sure you perform these in the order of rear to front to account for fatigue.
-DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on
each arm
-Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure
highest quality of every rep.
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TRICEPS
-Close Grip Pin Press - 3 sets of 10,6,4 reps. Choose a weight that allows you to reach failure in
each rep range
-Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure.
Immediately into the pushdowns without changing the weight.
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ABS
1. Hanging ‘X’ Raises x 30-60 seconds
2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 SECONDS
5. Sledgehammer Swings x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Punchouts x 30-60 seconds
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TOTAL BODY
Here is how to construct the perfect total body workout A:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Barbell Squats - 3 x 5
3. Barbell Hip Thrusts - 3-4 x 10-12
4. Barbell Bench Press - 3 x 5
5. Weighted Chin Ups - 3 x 6-10 to failure
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)
Here is how to construct the perfect total body workout B:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
4. Barbell OHP - 3 x 5
5. Barbell Rows - 3 x 10-12
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)
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PUSH
Below is Push Workout 1:
- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)
CHEST WORKOUT
Exercise Sets Reps
DB Pullover 3 8-12
* You will perform two sets of cable flys at two different angles for a total of 4 sets.
BACK WORKOUT
Exercise Sets Reps
Circuit:
Face Pull 3 12-15
Reverse Row 3 12-15
Back Extension 3 15-20
SHOULDER WORKOUT
Exercise Sets Reps
Push Press 4 4
ARM WORKOUT
Sets Reps Rest/Special Instructions
Wrist Dowel Work 2/Each Direction N/A Keep going up and down until failure, then swit
Perform the following warmup and activation before each leg workout:
Air Squats: 2 sets x 20 reps
Donkey Kicks: 2 sets x 15 reps (each leg)
Lateral Walks: 2 sets x 15 steps (each direction)
So, you'll do 2-3 warm up sets for Front Squats and Back Squats. Set 1 at 50% 1RM,
Set 2 at 60% 1RM, Set 3 at 70% 1RM, and then you begin your working sets.
LEG WORKOUT A:
90-120 sec
Front Squats 3 sets 6-8 reps
rest
90-120 sec
RDLs 3 sets 4-8 reps
rest
12-15 reps each
Bulgarian Split Squat 3 sets 60-90 sec rest
side
Single Leg Extensions x Hamstring Curls
3 sets 10 reps each 90 sec rest
(superset)
Seated Calf Raises 4 sets 15-20 reps 60 sec rest
LEG WORKOUT B:
Back Squats 3-5 sets 4-6 reps 120+ sec rest
Hack Squats 3 sets 8-12 reps 90-120 sec rest
Glute Ham Raise 3 sets 8-10 reps 60-90 sec rest
DB lunges 3 sets 15-20 reps each side 60-90 sec rest
Hip Thrusts 3 sets 8-12 reps 90 sec rest
Standing Calf Raises 3 sets 20 reps 60 sec rest
PULL DAY
Deadlift: 5x5
Chin Up: 3x6-8
T-Bar Row: 3x6-8
Sitting One Arm Cable Row: 3x8-10
Cable Face Pulls: 3x10-12
Cable Rear Delt Fly: 3x10-12
Back Extensions: 2x15-20
Arm Curl: 3x8-12
HYPERTROPHY WORKOUT:
Exercise Sets/Reps Rest time
Goblet Squat Standing DB Shoulder 3x10 for each exercise 1:30 max
Press
DB Step Ups DB Front Raises 2x8 each leg and 3x12 1 minute max
DB Back Lunge DB Shrugs 2x8 each leg and 2x10 1 minute max
slow tempo reps
Quad Extension Machine Band Shoulder Press 2xFail for each exercise No Rest
Lying Hamstring Curls Push Ups 2xFail for each exercise No Rest
Deadlift 3 5
Superset:
Incline DB Bench Press 3 6
Chest Supported Rows 3 12
V Bar Pulldowns 2 10
Superset:
Pull Ups 2 Failure
Push Ups 2 Failure
Superset:
Chest Supported Reverse Flys 2 15
Inverted Bodyweight Rows 1 Failure
Superset:
Single-Arm Dumbbell Row 3 8
Single-Arm DB Bench Press 3 12
Pullovers 2 10
Superset:
Seated Cable Rows 3 8
Push-Ups (3 seconds on the way down) 3 Failure
Superset:
Pull-Ups 2 Failure
Push-Up Isometric Hold 2 Failure
Superset:
Cable Face Pulls 2 20
Push-Ups 2 10
Superset:
Flat DB Bench 3 8
Bent Over DB Row 3 12
Superset:
Cable Flys 2 20
Single Arm DB Row 2 8
Superset:
Shrugs 3 8
Pullovers 3 15
Superset:
Chin-Ups 2 Failure
Push-Ups 2 Failure
WORKOUT B:
Chin Up: 4-5 sets x 5-8 reps (3 mins rest)
Triceps Push Up: 3-4 sets x 5-8 reps (3 mins rest)
Skull Crusher: 3-4 sets x 8-12 reps (2 mins rest)
EZ Bar Curl: 3-4 sets x 8-12 reps (2 mins rest)
SA Cable Triceps Pulldown: 3 sets x 10-12 reps (2 mins rest)
DB Forward Raises: 3 sets x 10-12 reps (2 mins rest)
DB Hammer Curl to Overhead Press: 3 sets x 10-12 reps (2 mins)
WORKOUT B:
Start with your strength exercise, resting 2-3 minutes between each set. Rest
another minute or two before beginning the circuit.
Strength Exercise:
Seated Dumbbell Overhead Press: 6-12 reps x 3-5 sets (2-3 minutes rest)
WORKOUT B:
Strength/Hypertrophy Exercises:
Pull Ups: 6-12 reps x 3-4 sets (2-3 minutes rest)
Barbell Bent Over Row: 6-12 reps x 3-4 sets (2-3 minutes rest)
Superset 1:
Incline Bench Press 5 5
Cable Bar Curl 5 5
Superset 2:
Flat Bench Dumbbell Press 3 6-8
Rope Hammer Curl 3 8-12
Superset 3:
Cable Fly 3 8-10
Preacher Curl 3 8-10
Superset 4:
Dumbbell Pullover 3 8-10
Bayesian Curl 3 8-12
COMPOUND CHEST
Workout A
Workout B
BACK WORKOUT 1
BACK WORKOUT 2
BACK WORKOUT 3
Upper back
Lats
Upper back
Lats
Lower Traps
BACK WORKOUT
SHOULDERS
ARMS
BICEPS
FOREARMS
UPPER BODY
Incline Dumbbell Press: 3-4 sets of 6-10 reps OR Barbell Bench Press
Chest Supported Row: 3-4 sets of 8-10 reps OR Barbell Row
Overhead Press: 3-4 sets of 6-10 reps OR Lateral Raise
Pull-ups: 3-4 sets of 8-10 reps OR Lat Pulldowns
Incline Dumbbell Curls: 2 sets of 8-12 reps
Incline Dumbbell Extensions: 2 sets of 10-15 reps
LOWER BODY
LEGS
Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)
Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)
If your hamstrings and/or glutes are lagging, do the workout in this order. I would also advise
throwing in an extra hamstring isolation exercise, like lying leg curls or Nordic hamstring curls:
Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)
Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)
ABS/CORE
Exercise 1:
Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight)
BUILD UP TO:
2-3 sets of 10-15 reps (weighted/decline)
Exercise 2:
High to Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side
OR
Bicycle Crunches: 2-3 sets to failure (bodyweight)
Exercise 3:
Weighted Crunches: 2-3 sets of 10-15 reps
Exercise 4:
Serratus Jabs: 2-3 sets of 10-15 reps
LEGION ATHLETICS
CHEST
BACK
LEGS
WORKOUT 1
SHOULDERS
ARMS
ABS
1. Cable Crunch
2. Weighted Sit-up
5. Air Bicycle
6. Ab Wheel Rollout
TIGER FITNESS
5 Day Workout Routine - 8 Week Monster Training Program
Day 1
Push Press - Paused Reps for 5-10 sec at the top for every rep of the last set.
Barbell or T-Bar Rows - Paused Reps hold each rep for a two count at the top. Use straps if
necessary.
Incline Bench Press - 1½ reps for the last set. Starting at the top, lower the bar half way and
return to top the lower the bar to the chest. That is one rep, do 6-8.
Day 2
Dumbbell Row - Paused reps on every rep of the last set for 3-5 sec.
Single-Leg Deadlift - Focus hinging from the hip and keep the knees flexed
Upper Body A
Day 2
Lower Body A
Day 2
Day 4
Upper Body B
Lower Body B
Day 6
Arms
Legs
Back
Arms
RANDOM