Printable Workout Log

Printable Workout Log

WEEK 1 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set) EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A1 Flat Barbell Bench Press 5 4-6 3-0-1-0 A2 Overhand Barbell Row 5 4-6 3-0-1-0 2 Min B1 Incline Dumbbell Press 3 6-8 2-0-1-0 B2 2 Arm Dumbbell Row 3 6-8 2-0-1-0 90 C1 (MASS)Lat Pull-Downs 2 8-10 2-0-1-0 C2 (MASS)Push-Ups 2 8-10 2-0-1-0 45 NOTE: (MASS) or Multi Angular Stress Sets Lat Pull Downs (Alternate Grip Position Between Overhand and Underhand) (MASS) Push-Ups (Alternate Between Incline and Decline Positions)

WEEK 1 - WORKOUT 1: TRICEP/BICEP /DYNAMIC REP TRIPLE SETS (DRTS) EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS D1 Flat Skull Crushers D2 DB Kick Backs D3 Dips 120 E1 EZ Bar Reverse Curl E2 EZ Bar Narrow Grip Curl E3 EZ Bar Wide Grip Curl NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for triceps and 90 reps for biceps. 120

WEEK 1 - WORKOUT 2: QUADS (Shoulder/Ham DRTS Set) EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A Barbell Back Squat 6 4-6 3-0-1-0 2 Min B1 DB Walking Lunge 3 6-8 3-0-1-0 B2 Leg Extensions 3 8 + 3-0-1-0 90 C (MASS) Calf Barbell Raise 6 12 2-0-2-0 30 NOTE: MASS or Multi Angular Stress Set Calf barbell Raise (Alternate Feet Position Between Toes Pointed Inward and Toes Pointed Outward with Heels Touching) Whenever There Is A Number Next To A Letter It s A Super-Set NOTE: + On Last Set Of Leg Extension Do A Drop Set 3 Times Down By 20%

WEEK 1 - WORKOUT 2: HAMS/SHOULDERS /DYNAMIC REP TRIPLE SETS (DRTS) EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS D1 D2 Stiff Leg BB Dead- Lift Glute Ham Raise (Squeeze Quads into Pads) D3 Seated Leg Curl 120 E1 Seated DB Press E2 E3 Seated DB Lateral Raise Seated Bent Over DB Rear Delt Flye NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform D1, D2, D3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for hams and 90 reps for shoulders. 120

WEEK 1 - WORKOUT 3: BICEPS / TRICEP (Back/Chest DRTS Set) EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A1 Heavy Scott Curls 5 4-6 6-0-1-0 A2 B1 B2 Flat Bench Narrow Grip BB Press Standing Hammer DB Curls Weighted Body-Weight Dips 5 4-6 6-0-1-0 80 3 8 3-0-1-0 3 6-8 6-0-1-0 60 C1 Incline Bench DB Curls 3 8 3-0-1-0 C2 Incline Skull Crushers 3 8 3-0-1-0 45

WEEK 1 - WORKOUT 3: BACK/CHEST /DYNAMIC REP TRIPLE SETS (DRTS) EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS E1 Pull-Ups E2 E3 Straight Bar Cable Pull Downs Squatting Rope Rows 120 F1 Incline DB Press F2 Flat DB Push Press F3 Flat DB Flye 120 NOTE: DYNAMIC REP TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you ll do a 180 pyramid cycle using HEAVY loads in the beginning and going LIGHTER by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for back and 90 reps for chest.

WEEK 1 - WORKOUT 4: SHOULDERS / HAMS (Quads DRTS Set) EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A Standing Military Press 5 4-6 3-0-1-0 60 B Seated Y Presses 3 8 3-0-1-0 60 C1 Seated DB Front Raise 3 8 3-0-1-0 C2 Rear Pec Dec Flye 3 8 3-0-1-0 60 D Stiff Leg Dead-Lift 4 6-8 3-0-1-0 2 Min E1 DB RDL s 3 8 3-0-1-0 E2 Lying Leg Curls 3 8 3-0-1-0 60

WEEK 1 - WORKOUT 4: QUADS /DYNAMIC REP TRIPLE SETS (DRTS) EXERCISE SETS REPS TEMPO REST SET/WEIGHT/REPS E1 Wide Stance Leg Press E2 Medium Stance Leg Press E3 Narrow Stance Leg Press 120 NOTE: DYNAMIC REPS TRIPLE SETS or (DRTS) is a tri-set where you will hit multiple angles of that muscle. This week you ll do 180 pyramid cycles using HEAVY loads in the beginning and going LIGHT by 10-20% as the reps increase. For example: Perform E1, E2, E3 all together with the prescribed amount of reps. After the first circuit of 8, rest for 120 seconds and repeat circuit for 10 reps. After you compete the circuit for 10 reps, rest again for another 120 seconds and repeat circuit for 12 reps. By the time you finish this ti-set, you will have performed 30 reps for each exercise totaling 90 reps for Quads.