Workout 1

MONDAY: LEGS

Superset:

2 x 15 leg extension

2 x 15 leg curl

Superset:

4 x 20 wide leg press

4 x 20 shoulder-width smith machine squat

Superset:

4 x 15 leg extensions

4 x 15 narrow stance hack squat

Superset:

4 x 15 leg curls

4 x 15 stiff legs

TUESDAY: SHOULDERS/CHEST/TRIPCS

Superset:

4 x 12 side lateral raise

4 x 15 one arm dumbbell shoulder press

4 x 15 rear lateral raise

5 x 15 incline press
Superset:

4 x 15 pushdowns

4 x 12 bench dips

WEDNESDAY: BACK/BICEPS

5 x 12 wide-grip pulldowns

Superset:

4 x 15 cg cable row

4 x 20 hyper extensions

Superset:

5 x 15 preacher curls

5 x 12 incline dumbbell curls

THURSDAY: PLYOMETRICS

Superset:

2 x 20 leg extensions

2 x 20 leg curls

Do the following exercises four times in a circuit without resting between moves. Rest 1
minute between rounds.

Superset:

10 wide high jumps

*Tip: Jump as high as possible and hold for 5 seconds in a deep squat after each jump.

15 switch lunges on each leg

10 step-up jumps on bench on each leg

15 reverse lunges on each leg

10 gallop squats on each leg

FRIDAY: BUTT/SHOULDERS/BACK

4 x 10 shoulder press

4 x 10 wide-grip pull downs

Superset:

4x 15 each leg butt machine

4 x 15 good mornings

5 x 10 high bench step ups

WORKOUT 2

MONDAY: QUADS

Superset:

4 x 12 leg extensions

4x 12 weighted reverse barbell lunge

Superset:

4 x 15 dumbbell narrow squats

4 x 12 shoulder-width hack squat

TUESDAY: SHOULDERS/TRICEPS

Superset:

4 x 12 side lateral raise

4 x 12 seated barbell press

4 x 12 high rope pull for rear delts

Superset:

4 x 15 pushdowns

4 x 15 overhead press

4 x 12 bench dips

WEDNESDAY: BACK/BICEPS

6 x 12 wide-grip pulldowns

Superset:

4 x 15 cable row

4 x 15 one-arm dumbbell row

Superset:

5 x 12 incline dumbbell curl

5 x 15 seated dumbbell curl

THURSDAY: HAMSTRINGS

Superset:

5 x 15 leg curls

5 x 15 weighted step up on bench

Superset:

5 x 12 seated leg curl

5 x 15 stiff leg
5 x 15 sumo dumbbell squat rest 30 sec between sets

FRIDAY: BUTT/CHEST

Superset:

4 x 15 incline fly

4 x 10 incline press

Superset:

4 x 15 butt machine

4 x 15 stability ball butt raise

Superset:

4 x 15 sumo squats with weight

4 x 15 cable butt kick backs

Workout 3

MONDAY: QUADS

Superset:

4 x 15 leg extensions

4 x 10 narrow dumbbell squats

Superset:

4 x 20 shoulder width leg press

4 x 15 switch (jump) lunge

4 x 15 narrow-stance smith machine squats

TUESDAY: SHOULDERS/TRIPCES

Superset:

4 x 10 barbell shoulder press

4 x 10 wide-grip barbell raise over your head

4 x 10 rear lateral raise

6 x 8 side lateral raise rest 20 seconds between sets

Superset:

3 x 15 rope pushdowns

3 x 10 dumbbell nose crushers

3 x 15 dumbbell kick backs

WEDNESDAY: BACK/BICEPS

Superset:

4 x 8 wide-grip pull downs

4 x 8 close-grip seated cable row

Superset:

4 x 12 reverse-grip (palms up) barbell row

4 x 12 assisted pull-ups

5 x 15 hyperextensions

Superset:

4 x 8 preacher curls

4 x 12 seated dumbbell curl

4 x 15 incline dumbbell culs

THURSDAY: HAMSTRINGS

Superset:

4 x 15 leg curls

4 x 12 leg press

Superset:

5 x 12 seated leg curls

5 x 12 stiff legs

FRIDAY: CHEST/BUTT

Superset:

5 x 12 flat fly

5 x 12 incline cheer press

Superset:

5 x 15 wide smith machine squat

5 x 12 bosu ball squat

Superset:

4 x 20 hyperextensions

4 x 15 butt machine