UTD 1

EXERCISE 1
Decline Cable Fly
  • SETS x 3
  • REPS x 30
  • REST x 30 sec

EXERCISE 2
Flat Bench Press with drop sets super set with exercise 3
  • SETS x 3
  • REPS x 5,5,5/4,4,4/3,3,3
  • REST x none

EXERCISE 3
Flat DB Flies
  • SETS x 3
  • REPS x 16,14,12
  • REST x 2 min

EXERCISE 4
Incline Bench Press with drop sets
  • SETS x 3
  • REPS x 10,10,10/8,8,8/6,6,6
  • REST x 2 min

EXERCISE 5
Flat DB Press super set with exercise 6
  • SETS 3
  • REPS 12,10,8
  • REST x none

EXERCISE 6
Pushups with 2 sec pause at bottom
  • SETS x 3
  • REPS x 12,10,8
  • REST x 90 sec

EXERCISE 7
Chest Fly Machine
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

UTD 2


EXERCISE 1
Weighted Wide Grip Pull ups super set with exercise 2
  • SETS x 3
  • REPS x 10
  • REST x none

EXERCISE 2
Standing Cable Lat Pull down
  • SETS x 3
  • REPS x 20,15,10
  • REST x 120 sec

EXERCISE 3
Wide Grip Lat Pull down
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 4
Machine Close Grip Lat Pull down - Alternate each arm then do double arms = 1 rep
  • SETS x 3
  • REPS x 12,10,8
  • REST x 90 sec

EXERCISE 5
Seated Cable Low Row with drop set
  • SETS 3
  • REPS 16/20,14/16,12/12
  • REST x 90 sec

EXERCISE 6
Single DB Standing Hyper Extension - Run the rack
  • SETS x 15
  • REPS x 10
  • REST x none

EXERCISE 7
Standing Cable Row to chest with 2 sec squeeze super set with exercise 8
  • SETS x 3
  • REPS x 30,25,20
  • REST x none

EXERCISE 8
Standing Straight Arm Pull downs
  • SETS x 3
  • REPS x 30,25,20
  • REST x 30 sec

UTD 3

EXERCISE 1
DB Lateral Raises with drop sets x 4
  • SETS x 3
  • REPS x 10/10/10/10
  • REST x 60 sec

EXERCISE 2
Barbell Shoulder Press super set with exercise 3
  • SETS x 3
  • REPS x 12,10,8
  • REST x none

EXERCISE 3
DB Lateral Raises (positive) to DB Shoulder Press to DB Lateral Raise (negative) super set with exercise 4
  • SETS x 3
  • REPS x 6,5,4 (Lateral Raise + DB Shoulder Press  = 1 rep)
  • REST x 15 sec

EXERCISE 4
Barbell Shoulder Press with 5x drop sets + 3 sec negatives
  • SETS x 1
  • REPS x 5/4/3/2/1
  • REST x 15 sec


EXERCISE 5
Rear Delt Fly Machine with drop set
  • SETS x 3
  • REPS x 20/20,15/15,10/10
  • REST x 120 sec

EXERCISE 6
Standing Cable Rear Delt Face Pulls
  • SETS 7
  • REPS 12
  • REST x 15 sec

EXERCISE 7
Barbell Shrugs with drop set
  • SETS x 3
  • REPS x 10/10, 8/8, 6/6
  • REST x 60 sec

UTD 4

EXERCISE 1
Leg Extensions with drop sets and 2 sec hold at top
  • SETS x 3
  • REPS x 10/20
  • REST x 60 sec

EXERCISE 2
Laying Hamstring Curl
  • SETS x 3
  • REPS x 30
  • REST x 30 sec

EXERCISE 3
Walking Barbell Lunges with drop sets
  • SETS x 3
  • REPS x 12 steps (heavy) drop set 24 steps (body weight)
  • REST x 90 sec

EXERCISE 4
Leg Press (Heavy) with drop set and 2 sec pause at bottom
  • SETS x 3
  • REPS x 10/20
  • REST x 120 sec

EXERCISE 5
Inner Thigh Machine with 2 sec holds super set with exercise 6
  • SETS 7
  • REPS 12
  • REST x none

EXERCISE 6
Outer Thigh Machine with 2 sec holds super set with exercise 7
  • SETS x 3
  • REPS x 10/10, 8/8, 6/6
  • REST x none

EXERCISE 7
Box Jumps
  • SETS x 3
  • REPS x 20
  • REST x 120 sec

EXERCISE 8
Standing Smith Machine Calf Raises super set with exercise 9
  • SETS x 3
  • REPS x 16,14,12
  • REST x none

EXERCISE 9
Seated Calf Machine
  • SETS x 3
  • REPS x 1 min
  • REST x 60 sec

EXERCISE 10
Stairway To Heaven (Find 10 steps and do 10 reps per step with 2 sec pause at top)
  • SETS x 10
  • REPS x 10
  • REST x none

UTD 5

EXERCISE 1
Preacher Curl Machine with drop set and super set with exercise 2
  • SETS x 3
  • REPS x 16/20,12/20,10/20
  • REST x none

EXERCISE 2
Body weight Skull crushers (lean against machine)
  • SETS x 3
  • REPS x 50
  • REST x 60 sec

EXERCISE 3
S-Bar Tricep push downs with drop set and super set with exercise 4
  • SETS x 3
  • REPS x 10/15 (drop set is underhand grip)
  • REST x none

EXERCISE 4
Single Arm Tricep Push downs super set with exercise 5
  • SETS x 3
  • REPS x 20 each arm
  • REST x none

EXERCISE 5
S-Bar Close Grip Cable Curls with drop set and super set with exercise 6
  • SETS x 3
  • REPS x 10/15 (drop set is wide grip)
  • REST x none

EXERCISE 6
Single Arm Bicep Cable Curls
  • SETS x 3
  • REPS x 20 each arm
  • REST x 120 sec

EXERCISE 7
Close Grip Bench Press with drop set and super set with exercise 8
  • SETS x 3
  • REPS x 12/20,10/20,8/20 (drop sets are band tricep skull crushers)
  • REST x none

EXERCISE 8
Seated Straight Bar Curls super set with exercise 9
  • SETS x 3
  • REPS x 10
  • REST x none

EXERCISE 9
Standing Alternating DB Curls drop set with banded curls
  • SETS x 3
  • REPS x 20 (10 each arm) + 20 band curls
  • REST x 60 sec

EXERCISE 10
Straight Bar Skull Crushers super set with exercise 11
  • SETS x 7
  • REPS x 12
  • REST x none

EXERCISE 11
Alternating DB Hammer Curls
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 12
Seated Straight Bar Forearm Curls super set with exercise 13
  • SETS x 3
  • REPS x 20
  • REST x none

EXERCISE 13
DB Forearm twists
  • SETS x 3
  • REPS x 20
  • REST x 30 sec

UTD 6

EXERCISE 1
Chest Fly Machine with drop sets
  • SETS x 3
  • REPS x 12/24,10/20,8/16
  • REST x 60 sec

EXERCISE 2
Flat Bench Press with drop sets super set with exercise 3
  • SETS x 4
  • REPS x 8/16,6/12,4/8,2/4
  • REST x none

EXERCISE 3
Incline DB Flies
  • SETS x 4
  • REPS x 16,14,12
  • REST x 2 min (back to exercise 2)

EXERCISE 4
Incline Bench Press super set with exercise 5
  • SETS x 3
  • REPS x 12,10,8
  • REST x 2 min

EXERCISE 5
Standing Plate Press
  • SETS 3
  • REPS 20
  • REST x 90 sec

EXERCISE 6
Smith Machine V-Bar Press
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 7
Decline Cable Flys
  • SETS x 3
  • REPS x 20,15,10
  • REST x 30 sec

UTD 7

EXERCISE 1
Wide Grip Pull ups super set with exercise 2
  • SETS x 4
  • REPS x 15
  • REST x none

EXERCISE 2
Wide Grip Lat Pull down super set with exercise 3
  • SETS x 4
  • REPS x 15
  • REST x none

EXERCISE 3
Alternating Single Arm Push downs
  • SETS x 4
  • REPS x 15 each side
  • REST x 90 sec

EXERCISE 4
Close Grip Lat Pull downs super set with exercise 5
  • SETS x 3
  • REPS x 10
  • REST x none

EXERCISE 5
Banded Wide Grip Lat Pull down with 2 sec pause on squeeze
  • SETS x 3
  • REPS x 15
  • REST x 60 sec

EXERCISE 6
Seated Cable Row (to chest)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 7
Standing Cable Row (to hips) with 2 sec pause on squeeze super set with exercise 8
  • SETS x 3
  • REPS x 20
  • REST x none

EXERCISE 8
Standing Single DB Back Extension with drop set
  • SETS x 3
  • REPS x 10/20
  • REST x 90 sec

EXERCISE 9
Hyper Extensions
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

UTD 8

EXERCISE 1
DB Lateral Side Raises super set with exercise 2
  • SETS x 7
  • REPS x 12
  • REST x none

EXERCISE 2
DB Shrugs
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 3
Seated Upright Cable Rows super set with exercise 4
  • SETS x 3
  • REPS x 12,10,8
  • REST x none

EXERCISE 4
Band Lateral Side Raises
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

EXERCISE 5
Smith Machine Military Press with drop set and super set with exercise 6
  • SETS x 3
  • REPS x 10/10,8/8,6/6
  • REST x none

EXERCISE 6
DB Rear Delt Flys super set with exercise 7
  • SETS x 3
  • REPS x 16,14,12
  • REST x none

EXERCISE 7
Banded Face Pulls
  • SETS x 3
  • REPS x 20
  • REST x 90 sec

EXERCISE 8
Rear Delt Fly Machine
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 9
Cable Face Pulls
  • SETS x 3
  • REPS x 20
  • REST x 30 sec

UTD 9

EXERCISE 1
Leg Extensions
  • SETS x 12
  • REPS x 12,12,12,12,12,12,12,10,8,6,4,2
  • REST x 15 sec

EXERCISE 2
Seated Hamstring Curls
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 3
Smith Machine Squats with drop set (first set wide foot, second set close foot with 2 sec pause at bottom) super set with exercise 4
  • SETS x 3
  • REPS x 10/10,8/8,6/6
  • REST x none

EXERCISE 4
Walking Barbell Lunges
  • SETS x 3
  • REPS x 40 steps
  • REST x 120 sec

EXERCISE 5
Hack Squat Machine with drop set and super set with exercise 6
  • SETS x 3
  • REPS x 8/16,7/14,6/12
  • REST x none

EXERCISE 6
Seated Calf Raise Machine with drop set
  • SETS x 3
  • REPS x 30/30
  • REST x 90 sec

EXERCISE 7
Smith Machine Calf Raises with drop set
  • SETS x 3
  • REPS x 10/20,8/16,6/12
  • REST x 60 sec

UTD 10

EXERCISE 1
Straight Bar Tricep Push downs super set with exercise 2
  • SETS x 7
  • REPS x 12
  • REST x none

EXERCISE 2
DB wrist curl/twists
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 3
Preacher Curl Machine (21s) super set with exercise 4
  • SETS x 3
  • REPS x 21 (7 lower half, 7 upper half, 7 full reps)
  • REST x none

EXERCISE 4
Standing Body weight Skull Crusher (lean against something)
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

EXERCISE 5
Close Grip Bench Press with drop set and super set with exercise 6
  • SETS x 3
  • REPS x 10/10,8/8,6/6
  • REST x none

EXERCISE 6
Straight Bar Skull Crushers super set with exercise 7
  • SETS x 3
  • REPS x 10,8,6
  • REST x none

EXERCISE 7
Alternating DB Hammer Curls drop set x3
  • SETS x 3
  • REPS x 16/16/16, 14/14/14, 12/12/12
  • REST x 120 sec

EXERCISE 8
Single Arm Tricep Push down super set with exercise 9
  • SETS x 3
  • REPS x 30 sec each arm
  • REST x none

EXERCISE 9
Straight Bar Overhand Curls super set with exercise 10
  • SETS x 3
  • REPS x 60 sec
  • REST x none

EXERCISE 10
Standing Rope Forearm Twists
  • SETS x 3
  • REPS x 60 sec
  • REST x 60 sec

EXERCISE 9
Seated Straight Bar Forearm Curls
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

UTD 11

EXERCISE 1
Bench Press Machine with drop set x3
  • SETS x 3
  • REPS x 15/15/15,12/12/12,10/10/10
  • REST x 60 sec

EXERCISE 2
Flat Barbell Bench Press with drop set and super set with exercise 3
  • SETS x 5
  • REPS x  6/6,4/4,3/3,3/3,3/3
  • REST x none

EXERCISE 3
Laying Plate Press drop set with Standing Plate Press
  • SETS x 5
  • REPS x 20/30
  • REST x 120 sec

EXERCISE 4
Incline DB Press
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 5
Laying Incline Cable Fly super set with exercise 6
  • SETS x 3
  • REPS x 15
  • REST x none

EXERCISE 6
Pushups
  • SETS x 3
  • REPS x 15
  • REST x 60 sec

EXERCISE 7
Decline DB Press with 2 sec pause at bottom
  • SETS x 3
  • REPS x 15
  • REST x 30 sec

UTD 12

EXERCISE 1
Laying Incline Bench Lat Pull downs (face down on bench) super set with exercise 2
  • SETS x 3
  • REPS x 20
  • REST x none

EXERCISE 2
Laying Incline Bench Straight Arm Cable Push downs (seated on bench)
  • SETS x 3
  • REPS x 15
  • REST x 60 sec

EXERCISE 3
Lat Pull down (half wide grip half close grip)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 4
Lat Pull down Machine (alternate single arm, then do double arm = 1 rep)
  • SETS x 3
  • REPS x 10
  • REST x 60 sec

EXERCISE 5
Standing Cable Row (half the sets to your waist, half the sets to your chest)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 6
Single DB Hyper extensions super set with exercise 7
  • SETS x 8
  • REPS x 10
  • REST x none

EXERCISE 7
Barbell Row
  • SETS x 8
  • REPS x 15
  • REST x 15 sec

UTD 13

EXERCISE 1
Cable Upright Rows mega set super set with exercise 2
  • SETS x 3
  • REPS x 10/10/10,8/8/8,6/6/6  (do exercise 2 between each set)
  • REST x none

EXERCISE 2
DB Lateral Side Raises
  • SETS x 9
  • REPS x  12/12/12
  • REST x 90 sec (after you do the triple set with exercise 1)

EXERCISE 3
Standing DB Rear Delt Flys super set with exercise 4
  • SETS x 3
  • REPS x 10
  • REST x none

EXERCISE 4
Banded Rear Delt Face Pulls
  • SETS x 3
  • REPS x 20 (pulse 1 rep, hold second rep for 2 sec)
  • REST x 60 sec

EXERCISE 5
Rear Delt Fly Machine with triple drop set
  • SETS x 3
  • REPS x 12/12/12 (single arm first two sets, double arm on 3rd set)
  • REST x 90 sec

EXERCISE 6
Seated Shrug Machine (use DB if you don't have machine)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 7
Alternating DB Lateral Side Raises with drop set (do double arm raises on drop set)
  • SETS x 3
  • REPS x 16/30,14/30,12/30
  • REST x 90 sec

UTD 14

EXERCISE 1
Leg Extension
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 2
Inner Thigh Machine
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 3
Outer Thigh Machine
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 4
Leg Press Machine super set with exercise 5
  • SETS x 3
  • REPS x 10
  • REST x none

EXERCISE 5
Walking Barbell Lunges with drop set
  • SETS x 3
  • REPS x 20 steps weighted, 40 steps body weight = 1 set
  • REST x 120 sec

EXERCISE 6
Laying Hamstring Curl super set with exercise 7
  • SETS x 7
  • REPS x 12
  • REST x none

EXERCISE 7
Laying Hamstring Curls
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 8
Smith Machine with drop set and super set with exercise 9
  • SETS x 3
  • REPS x 10/20
  • REST x none

EXERCISE 9
Close Stance Smith Squats with 2 sec pause at bottom
  • SETS x 3
  • REPS x 10
  • REST x 60 sec

UTD 15

EXERCISE 1
Cable Curls (close grip) with drop set (overhand grip) super set with exercise 2
  • SETS x 3
  • REPS x 12/20,10/15,8/10
  • REST x none

EXERCISE 2
Banded Curls super set with exercise 3
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 3
Tricep Push downs (Straight bar) super set with exercise 4
  • SETS x 3
  • REPS x 20
  • REST x 15 sec

EXERCISE 4
Close grip push ups to Laying DB Close Grip Chest Press to DB Skull Crushers super set with exercise 5
  • SETS x 3
  • REPS x 12 reps (each exercise with no rest between)
  • REST x none

EXERCISE 5
Banded Tricep Push downs
  • SETS x 3
  • REPS x 1 min
  • REST x 120 sec

EXERCISE 6
DB Alternating Hammer Curls super set with exercise 7
  • SETS x 3
  • REPS x 16,14,12 (1 rep is one curl)
  • REST x none

EXERCISE 7
Kneeling Overhand Band Curls (Prop elbows on bench and use a band attached to s-bar) super set with exercise 8
  • SETS x 3
  • REPS x 20
  • REST x none

EXERCISE 8
Laying Smith Machine Close Grip Bench Press (Lay on floor) super set with exercise 9
  • SETS x 3
  • REPS x 10,8,6
  • REST x none

EXERCISE 9
Seated Band Reverse Grip Overhead Tricep Extensions (Sit on floor with back against bench and use band attached to s-bar)
  • SETS x 3
  • REPS x 20
  • REST x 120 sec

EXERCISE 10
I-Bar Cable Curls (hammer grip) super set with exercise 11
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 11
I-Bar Reverse Tricep Pushdowns (hammer grip) super set with exercise 12
  • SETS x 3
  • REPS x 1 min
  • REST x 120 sec
EXERCISE 12
Overhand Forearm rope twists (rope attached to a stick, arms out twist stick)
  • SETS x 3
  • REPS x 1 min
  • REST x 30 sec
EXERCISE 13
Overhand Forearm rope twists (rope attached to a stick, arms out twist stick)
  • SETS x 3
  • REPS x 1 min
  • REST x 30 sec
EXERCISE 14
DB Forearm Curls (Behind back) super set with exercise 15
  • SETS x 3
  • REPS x 20 each arm
  • REST x none
EXERCISE 15
DB Hammer Curls with DB forearm twists (10 sec curls, 10 sec twists, alternate for a min.)
  • SETS x 3
  • REPS x 1 min
  • REST x 30 sec

UTD 16

EXERCISE 1
Standing Cable Chest Press super set with exercise 2
  • SETS x 3
  • REPS x 20,15,10
  • REST x none

EXERCISE 2
Standing Cable Chest Flys
  • SETS x 3
  • REPS x  20,15,10
  • REST x 60 sec

EXERCISE 3
Flat Bench Press with drop set x3 super set with exercise 4 (do exercise 4 between drop sets)
  • SETS x 4
  • REPS x 5/5/5,4/4/4,3/3/3
  • REST x none

EXERCISE 4
Kettle Bell Fly
  • SETS x 4
  • REPS x 10/10/10 between each drop set above
  • REST x 120 sec

EXERCISE 5
Incline DB Chest Fly
  • SETS x 3
  • REPS x 20
  • REST x 30 sec

EXERCISE 6
Incline DB Press with drop set x8
  • SETS x 8
  • REPS x 10
  • REST x 15 sec

EXERCISE 7
Decline Cable Fly
  • SETS x 3
  • REPS x 20
  • REST x 30 sec

UTD 17

EXERCISE 1
Wide Grip Pull ups with drop set x9
  • SETS x 3
  • REPS x 10,8,6,4,2,4,6,8,10 (Start wide grip when you hit rep 2 go back up to 10 close grip)
  • REST x 30 sec

EXERCISE 2
Wide Grip Lat Pull downs
  • SETS x 3
  • REPS x 10
  • REST x 30 sec

EXERCISE 3
Close Grip Lat Pull downs
  • SETS x 3
  • REPS x 10
  • REST x 30 sec

EXERCISE 4
 Rope Lat Pull Downs (use rope for attachment)
  • SETS x 3
  • REPS x 10 (with 2 sec holds at bottom)
  • REST x 30 sec

EXERCISE 5
Laying DB Pullovers super set with exercise 6
  • SETS x 3
  • REPS x 16,14,12
  • REST x none

EXERCISE 6
Single Arm Cable Push downs
  • SETS x 3
  • REPS x 15 each side
  • REST x 60 sec

EXERCISE 7
Standing Bent Over Cable Rows
  • SETS x 7
  • REPS x 12 (half the sets to waist, half the sets to chest)
  • REST x 15 sec

EXERCISE 8
Single DB Back Extension super set with exercise 9
  • SETS x 3
  • REPS x 15
  • REST x none

EXERCISE 9
Hyper extensions
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

UTD 18

EXERCISE 1
DB Lateral Side Raises super set with exercise 2
  • SETS x 3
  • REPS x 15
  • REST x none

EXERCISE 2
Banded Lateral Side Raises
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

EXERCISE 3
Military Barbell Press super set with exercise 4
  • SETS x 3
  • REPS x 1 min (3 sec negative)
  • REST x 30 sec

EXERCISE 4
 DB Rear Delt Fly
  • SETS x 3
  • REPS x 1 min
  • REST x 90 sec

EXERCISE 5
Rear Delt Fly Machine super set with exercise 6
  • SETS x 3
  • REPS x 16 each arm
  • REST x none

EXERCISE 6
Cable Face Pulls
  • SETS x 3
  • REPS x 30 reps (pause on the squeeze every two reps)
  • REST x 60 sec

EXERCISE 7
Barbell Shrugs with drop sets x4 super set with exercise 8
  • SETS x 3
  • REPS x 8,8,8,8
  • REST x none

EXERCISE 8
Leaning Rear Delt Fly (Use TRX bands, lean back and open your arms like a rear delt fly)
  • SETS x 3
  • REPS x 15
  • REST x 120 sec

UTD 19

EXERCISE 1
Laying Hamstring Curls with drop set
  • SETS x 3
  • REPS x 12/15,10/15,8/15
  • REST x 60 sec

EXERCISE 2
Leg Extensions with drop set
  • SETS x 9
  • REPS x 12/20,10/20,8/20,6,6,6,6,6,6
  • REST x 60 sec/ once you hit the 6 sets 15 sec

EXERCISE 3
Close Footed Deep Squats (ass to grass with 2 sec pause at bottom) with drop set and super set exercise 4
  • SETS x 3
  • REPS x 5/10
  • REST x none

EXERCISE 4
Barbell Step Lunges (Stationary single leg)
  • SETS x 3
  • REPS x 10 (5 reps each leg)
  • REST x 120 sec

EXERCISE 5
Heavy Leg Press (wide foot) super set with exercise 6
  • SETS x 3
  • REPS x 12,10,8
  • REST x none

EXERCISE 6
Walking Lunges
  • SETS x 3
  • REPS x 20 normal steps, then 20 steps with double pulse
  • REST x 120 sec

EXERCISE 7
Inner Thigh Machine with drop set
  • SETS x 3
  • REPS x 12/12 (2 sec pause on squeeze and stretch)
  • REST x 30 sec

EXERCISE 8
Outter Thigh Machine with drop set
  • SETS x 3
  • REPS x 12/12 (2 sec pause on squeeze and stretch)
  • REST x 30 sec

EXERCISE 9
Seated Calf Raises (heavy)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 9
Hack Squat Machine Calf Raise with drop set x3 super set with exercise 10
  • SETS x 3
  • REPS x 10/10/10,8/8/8,6/6/6
  • REST x none

EXERCISE 10
Body weight Calf Raises
  • SETS x 3
  • REPS x 30
  • REST x 60 sec

UTD 20

EXERCISE 1
Standing Cable Curl super set with exercise 2
  • SETS x 3
  • REPS x 16,14,12
  • REST x 60 sec

EXERCISE 2
Standing Cable Curl (over hand grip)
  • SETS x 3
  • REPS x 20,15,10
  • REST x 60 sec

EXERCISE 3
DB Hammer Curls (alternating) super set with exercise 4
  • SETS x 3
  • REPS x 5/10
  • REST x none

EXERCISE 4
DB Hammer Wall Curls (Lean the back of your arm against a wall and keep your elbow intact at all times)
  • SETS x 3
  • REPS x 12,10,8 (each arm)
  • REST x 120 sec

EXERCISE 5
Single Arm Cable Curls (high pulley, curl towards temple.)
  • SETS x 3
  • REPS x 20,15,10 (each arm)
  • REST x none

EXERCISE 6
Preacher Curl Machine (hammer grip)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 7
Single Arm Seated DB Concentration Curl (Place elbow inside inner thigh and curl towards face)
  • SETS x 3
  • REPS x 12 each arm with 2 sec pause at top (when done with one arm switch back to other)
  • REST x none

EXERCISE 8
Single Arm Behind Back DB Forearm Curl super set with exercise 9
  • SETS x 3
  • REPS x 20
  • REST x none

EXERCISE 9
DB Forearm Twists (Make your arm L shape and twist wrists) super set with exercise 10
  • SETS x 3
  • REPS x 12
  • REST x none

EXERCISE 10
Broomstick Rope Forearm Twists (Stick with a rope attached to a weight, twist the stick)
  • SETS x 3
  • REPS x 1 min
  • REST x 60 sec

UTD 21 Chest

EXERCISE 1
Cable Chest Press with drop set
  • SETS x 3
  • REPS x 12/20
  • REST x 60 sec

EXERCISE 2
Flat Bench Press with drop set super set with exercise 3
  • SETS x 3
  • REPS x 5/10
  • REST x none

EXERCISE 3
Push ups
  • SETS x 3
  • REPS x 20
  • REST x 60 sec

EXERCISE 4
Chest Fly Machine
  • SETS x 6
  • REPS x 12,12,10,10,8,8
  • REST x 15 sec

EXERCISE 5
Single Arm Cable Chest Fly (Grab cable that's low to ground and pull diagonal across your chest like an upper cut)
  • SETS 3
  • REPS 20 each side
  • REST x none

UTD 22 Back

EXERCISE 1
Pull ups wide grip
  • SETS x 5
  • REPS x 10,8,6,4,2
  • REST x 30 sec

EXERCISE 2
Pull Ups Close Grip
  • SETS x 5
  • REPS x 10,8,6,4,2
  • REST x 30 sec

EXERCISE 3
Kneeling Cable Close Grip Lat Pull down with drop set
  • SETS x 3
  • REPS x 20/20 (2 sec squeeze on bottom of rep during the drop set)
  • REST x 60 sec

EXERCISE 4
Seated Cable Row with drop set
  • SETS x 3
  • REPS x 20/20 (Half the reps to waist, half the reps to chest)
  • REST x 90 sec

EXERCISE 5
Dead lifts super set with exercise 6
  • SETS 3
  • REPS 12
  • REST x none

EXERCISE 6
Assisted Pull ups super set with exercise 7
  • SETS x 3
  • REPS x 30 (half reps with grip half reps close grip)
  • REST x none

EXERCISE 7
Standing Bent Over DB Row
  • SETS x 3
  • REPS x 16,14,12
  • REST x 120 sec

EXERCISE 8
Hyper Extensions
  • SETS x 6
  • REPS x 20,20,15,15,10,10
  • REST x 30 sec

UTD 23 Shoulders

EXERCISE 1
DB Lateral Raises super set with exercise 2
  • SETS x 7
  • REPS x 12
  • REST x none

EXERCISE 2
DB Rear Delt Flys
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

EXERCISE 3
Behind The Back Barbell Shrugs super set with exercise 4
  • SETS x 7
  • REPS x 12
  • REST x none

EXERCISE 4
Iron Cross Single Arm DB Lateral Side Raise
  • SETS x 12
  • REPS x 12 (hold DBs with arms out at shoulder height like a iron cross, do lateral side raises going above head  alternating each side 6 each arm.)
  • REST x 15 sec

EXERCISE 5
DB Press
  • SETS 7
  • REPS 12
  • REST x 15 sec

EXERCISE 6
Rear Delt Fly Machine
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

UTD 24 Legs

EXERCISE 1
Leg Extensions
  • SETS x 7
  • REPS x 12 (2 sec squeeze at top of rep on reps 9,10,11,12)
  • REST x 15 sec

EXERCISE 2
Walking Barbell Lunges
  • SETS x 7
  • REPS x 12 (2 sec holds on at bottom of reps 9,10,11,12)
  • REST x 15 sec

EXERCISE 3
Leg Press
  • SETS x 7 (3 sets close foot, 4 sets wide)
  • REPS x 12 (2 sec holds on at bottom of reps 9,10,11,12)
  • REST x 15 sec

EXERCISE 4
Single DB Front Squat super set with exercise 5
  • SETS x 7
  • REPS x 12 (2 sec holds on at bottom of reps 9,10,11,12)
  • REST x none

EXERCISE 5
Seated Calf Raises super set with exercise 6
  • SETS 3
  • REPS 12 (2 sec squeeze at top of rep on reps 9,10,11,12)
  • REST x none

EXERCISE 6
Body weight Stair Calf Raises
  • SETS x 3
  • REPS x 12 (2 sec squeeze at top of rep on reps 9,10,11,12)
  • REST x none

UTD 25 Arms

UTD No.25 - Arms

EXERCISE 1
Seated Cable Curls (do on seated cable row machine) super set with exercise 2
  • SETS x 7
  • REPS x 12 (3 sec negative on reps 9,10,11,12)
  • REST x none

EXERCISE 2
Straight Bar Tricep Push Downs
  • SETS x 7 (3 sets overhand grip, 4 sets underhand grip)
  • REPS x 12 (3 sec negative on reps 9,10,11,12)
  • REST x 15 sec

EXERCISE 3
Arm Blaster curls with EZ bar super set with exercise 4
  • SETS x 3
  • REPS x 12,10,8
  • REST x none

EXERCISE 4
Arm Blaster DB Hammer Curls super set with exercise 5
  • SETS x 3
  • REPS x 8 (alternate each arm with a curl then do a double curl with both arms, that equals 1 rep)
  • REST x none

EXERCISE 5
Close Grip Pushups
  • SETS x 3
  • REPS x 30
  • REST x 120 sec

EXERCISE 6
DB Hammer Curls super set with exercise 7
  • SETS x 3
  • REPS x 20 each arm
  • REST x 120 sec

EXERCISE 7
Smith Machine Close Grip Bench Press (lay on floor) with drop set x 3 super set with exercise 8
  • SETS x 3
  • REPS x 10/10/10,8/8/8,6/6/6
  • REST x none

EXERCISE 8
Smith Machine Skull Crushers
  • SETS x 3
  • REPS x 15
  • REST x none

EXERCISE 9
Single Arm Cable Curls super set with exercise 10
  • SETS x 3
  • REPS x 20,15,10 (each arm)
  • REST x none

EXERCISE 10
Single Arm Cable Tricep Push Downs
  • SETS x 3
  • REPS x 20,15,10 (each arm)
  • REST x none

EXERCISE 11
Standing Behind Back DB Wrist Curls super set with exercise 12
  • SETS x 3
  • REPS x 20,15,10 (each arm)
  • REST x 15 sec

EXERCISE 12
Standing DB Forearm Twists (hold db in each hand, position arms in L shape, twist wrists back and forth, pausing on each rotation) super set with exercise 13
  • SETS x 3
  • REPS x 15
  • REST x none

EXERCISE 13
Seated DB Forearm Curls (holding a db, forearm face down on leg, curl your wrist in upwards rotation, squeeze at top of rep)
  • SETS x 3
  • REPS x 20
  • REST x 90 sec

UTD 26 CHEST

UTD 27 BACK

UTD 28 SHOULDERS

UTD 29 LEGS

UTD 30 ARMS