Workout Routine

Free

DnD 12 weeks to shred 2 point 0

by dallasschaaf

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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

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

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

3×15

goblet squat

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

goblet squat

3×15

lunge

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

lunge

3×10

leg curl

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

leg curl

3×15

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

3×15

Standing Calf Raise

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

Standing Calf Raise

3×20

leg press

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

leg press

3×15

Decline Sit Ups

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

Decline Sit Ups

3×20

crunches

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

crunches

3×20

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

3×15

seated cable row

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

seated cable row

3×15

Hyperextensions

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

Hyperextensions

3×15+

High Row

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

High Row

3×15

shrug

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

shrug

3×15

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

3×15

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

3×15

bench press

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

bench press

3×15

cable crossover

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

cable crossover

3×15

Incline Bench Press

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

Incline Bench Press

3×15

Pec Deck Fly

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

Pec Deck Fly

3×15

Machine Chest Press

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

Machine Chest Press

3×15

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

3×10

lateral raise

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

lateral raise

3×15

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

3×15

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

3×15

Seated Barbell Press

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

Seated Barbell Press

3×15

seated shoulder press

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

seated shoulder press

3×15

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

3×20

Overhead Rop Extension

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

Overhead Rop Extension

3×20

overhead triceps extension

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

overhead triceps extension

3×15

Barbell Curl

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

Barbell Curl

3×15

skull crushers

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

skull crushers

3×15

curl

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

curl

3×15

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

3×15+

Lying Hamstring Curl

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

Lying Hamstring Curl

3×15

Hyperextensions

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

Hyperextensions

3×15

cable kickback

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

cable kickback

3×15

Standing Calf Raise

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

Standing Calf Raise

3×15

Decline Sit Ups

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

Decline Sit Ups

3×15+

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

3×15+

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

3×10+

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

3×10+

pullovers

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

pullovers

3×10+

seated cable row

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

seated cable row

3×15

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

3×15

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

3×10+

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

3×10+

Incline Plate Press

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

Incline Plate Press

3×15

Incline Cable Flys

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

Incline Cable Flys

3×15

Pec Deck Fly

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

Pec Deck Fly

3×15

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

3×15

Cable Upright Rows

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

Cable Upright Rows

3×15

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

3×15

Arnold Press

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

Arnold Press

3×15

lateral lunge

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

lateral lunge

3×15

Incline Leg Raise

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

Incline Leg Raise

3×15

Decline Sit Ups

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

Decline Sit Ups

3×15

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

3×20

curl

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

curl

3×20

curl

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

curl

3×20

hammer curl

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

hammer curl

3×20

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

3×20

tricep pushdown

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

tricep pushdown

3×20

Bench Dips

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

Bench Dips

3×20

Overhead Rop Extension

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

Overhead Rop Extension

3×20

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

3×20

goblet squat

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

goblet squat

3×20

lunge

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

lunge

3×10

squat

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

squat

3×15

leg curl

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

leg curl

3×15

Sit Ups

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

Sit Ups

3×20

Standing Calf Raise

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

Standing Calf Raise

3×20

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

3×10

Wide Grip Chin Up

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

Wide Grip Chin Up

3×10

Neutral Grip Pull Up

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

Neutral Grip Pull Up

3×10

bent over row

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

bent over row

3×15

shrug

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

shrug

3×15

dumbbell row

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

dumbbell row

3×15

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

3×15

incline dumbell flyes

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

incline dumbell flyes

3×15

Decline Dumbell Fly

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

Decline Dumbell Fly

3×10

push-ups

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

push-ups

3×10

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

3×10+

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

3×10+

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

3×10+

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

3×10+

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

3×10+

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

3×10+

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

3×10+

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

3×10+

curl

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

curl

3×15

overhead triceps extensions

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

overhead triceps extensions

3×15

triceps kickback

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

triceps kickback

3×15

Seated Calve Raise

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

Seated Calve Raise

3×20

Leg raises

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

Leg raises

3×20

Legs Day 46

squat

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

squat

3×10

leg press

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

leg press

3×15

lunge

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

lunge

3×10

Hyperextensions

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

Hyperextensions

3×15

plank

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

plank

3×60 s

Plate Wrap Around

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

Plate Wrap Around

3×10

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

3×30

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

3×10+

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

3×30

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
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec

Medicine Ball Leg Raise

3×15+

Seated Calve Raise

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

Seated Calve Raise

3×30

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

3×30

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

3×15

Sit Ups

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

Sit Ups

3×10

Leg Lift

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

Leg Lift

3×20

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

Decline Sit Ups

3×10+

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

3×10+

curl

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

curl

3×20

Bench Dips

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

Bench Dips

3×20

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

3×20

lateral raise

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

lateral raise

3×20

seated shoulder press

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

seated shoulder press

3×20