Show Time Workout

Show Time Workout

Week 1

Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 3 x 10 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 x 12 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 x 10 Chest
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Barbell Military Press 3 x 10 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 x 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 x 15 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 3 x 10 Shoulders
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Cable Triceps Extension Both Arms 2 x 10 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 2 x 15 Arms
Laying On Bench Bar Triceps Extension Both Arms 2 x 15 Arms
Close Grip Pushups Feet On Ball 2 x 10 Chest
SHOWTIME HIIT Training 1 x 7 Cardio
Day 2
Exercise Sets x Reps Muscle Group
Barbell Squat 3 x 10 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 3 x 15 Legs
Seated Machine Leg Extension Both Legs 3 x 15 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 3 x 10 Legs
Prone Machine Leg Curl Both Legs 3 x 10 Legs
SUPER-SET 0 x 0 TIPS
Barbell Straight Legged Deadlift 3 x 10 Legs
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Calf Raise 2 x 12 Legs
SUPER-SET 0 x 0 TIPS
Seated Calf Raise 2 x 15 Legs
SHOWTIME HIIT Training 1 x 7 Cardio
Leg Lifts on Ground 2 x 15 Abs
SUPER-SET 0 x 0 TIPS
Laying on Ball Abdominal Crunches Hands by Head 2 x 30 Abs
SHOWTIME HIIT Training 1 x 7 Cardio
Day 3
Exercise Sets x Reps Muscle Group
Standing Barbell Upright Row 3 x 10 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 3 x 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 x 12 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 10 Back
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Barbell Shrugs 2 x 10 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 2 x 15 Shoulders
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Bicep Curl Barbell Both Arms 2 x 10 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 x 15 Arms
Standing High Bicep Curls Both Arms 2 x 15 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 x 10 Arms
SUPER-SET 0 x 0 TIPS
Barbell Wrist Curl 2 x 12 Arms
SHOWTIME HIIT Training 1 x 7 Cardio
Day 4
Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 3 x 10 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 x 12 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 x 10 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Military Press 3 x 10 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 x 12 Shoulders
Standing Dumbbell Side Raise Both Arms 3 x 12 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 3 x 12 Shoulders
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Cable Triceps Extension Both Arms 2 x 10 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 2 x 15 Arms
SUPER-SET 0 x 0 TIPS
Close Grip Push Ups 2 x 10 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Day 5
Exercise Sets x Reps Muscle Group
Barbell Squat 3 x 10 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 3 x 12 Legs
Seated Machine Leg Extension Both Legs 3 x 12 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 3 x 10 Legs
Prone Machine Leg Curl Both Legs 3 x 15 Legs
SUPER-SET 0 x 0 TIPS
Barbell Deadlift 3 x 10 Legs
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Calf Raise 2 x 12 Legs
SUPER-SET 0 x 0 TIPS
Seated Calf Raise 2 x 15 Legs
SHOWTIME HIIT Training 1 x 7 Cardio
Leg Lifts on Ground 2 x 30 Abs
SUPER-SET 0 x 0 TIPS
Laying on Ball Abdominal Crunches Hands by Head 2 x 30 Abs
SHOWTIME HIIT Training 1 x 7 Cardio
Day 6
Exercise Sets x Reps Muscle Group
Standing Barbell Upright Row 3 x 10 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 3 x 12 Back
Standing Overhead Cable Pulldowns Both Arms 3 x 15 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 10 Back
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Barbell Shrugs 2 x 10 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 2 x 15 Shoulders
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Bicep Curl Barbell Both Arms 2 x 10 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 x 15 Arms
Standing High Bicep Curls Both Arms 2 x 10 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 x 10 Arms
Barbell Wrist Curl 2 x 12 Arms
SHOWTIME HIIT Training 1 x 7 Cardio

Week 2

Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 4 x 8 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 15 Chest
SUPER-SET 0 x 0 TIPS
Standing High Cable Flys Both Arms 4 x 20 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 4 x 8 Chest
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Barbell Military Press 4 x 8 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 4 x 15 Shoulders
Standing Dumbbell Side Raise Both Arms 4 x 15 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 4 x 8 Shoulders
SHOWTIME HIIT Training 1 x 7 Cardio
Standing Cable Triceps Extension Both Arms 3 x 8 Arms
SUPER-SET 0 x 0 TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms 3 x 20 Arms
Close Grip Pushups Feet On Ball 3 x 8 Chest
SHOWTIME HIIT Training 1 x 7 Cardio
Day 2
Exercise Sets x Reps Muscle Group
Barbell Squat 4 x 8 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 4 x 15 Legs
Seated Machine Leg Extension Both Legs 4 x 15 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 4 x 15 Legs
Prone Machine Leg Curl Both Legs 4 x 20 Legs
SUPER-SET 0 x 0 TIPS
Barbell Straight Legged Deadlift 4 x 8 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Calf Raise 3 x 20 Legs
V-Ups With No Equipment 3 x 30 Abs
SUPER-SET 0 x 0 TIPS
SHOWTIME HIIT Training 1 x 10 Cardio
Bent Over Cable Crunch 3 x 12 Abs
SHOWTIME HIIT Training 1 x 10 Cardio
Day 3
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 x 8 Back
SUPER-SET 0 x 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 4 x 15 Back
Standing Overhead Cable Pulldowns Both Arms 3 x 20 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 8 Back
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Shrugs 3 x 8 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 3 x 20 Shoulders
Standing Bicep Curl Barbell Both Arms 3 x 8 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 x 20 Arms
Standing High Bicep Curls Both Arms 3 x 20 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 x 8 Arms
SHOWTIME HIIT Training 1 x 10 Cardio
Barbell Wrist Curl 2 x 15 Arms
SHOWTIME HIIT Training 1 x 10 Cardio
Day 4
Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 4 x 8 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 20 Chest
Standing High Cable Flys Both Arms 4 x 20 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 4 x 8 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Military Press 4 x 8 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 4 x 15 Shoulders
Standing Dumbbell Side Raise Both Arms 4 x 15 Shoulders
SUPER-SET 0 x 0 TIPS
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Dumbbell Upright Row Both Arms 4 x 8 Shoulders
Standing Cable Triceps Extension Both Arms 3 x 8 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 x 15 Arms
Close Grip Push Ups 3 x 8 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Day 5
Exercise Sets x Reps Muscle Group
Barbell Squat 4 x 8 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 4 x 15 Legs
Seated Machine Leg Extension Both Legs 4 x 15 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 4 x 8 Legs
Prone Machine Leg Curl Both Legs 4 x 15 Legs
SUPER-SET 0 x 0 TIPS
Barbell Straight Legged Deadlift 4 x 8 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Calf Raise 3 x 20 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Leg Lifts on Ground 3 x 30 Abs
SUPER-SET 0 x 0 TIPS
Bent Over Cable Crunch 3 x 12 Abs
SHOWTIME HIIT Training 1 x 10 Cardio
Day 6
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 x 8 Back
SUPER-SET 0 x 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 4 x 8 Back
Standing Overhead Cable Pulldowns Both Arms 3 x 15 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 8 Back
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Shrugs 3 x 8 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 3 x 8 Shoulders
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Bicep Curl Barbell Both Arms 3 x 8 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 x 20 Arms
Standing High Bicep Curls Both Arms 3 x 20 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 x 8 Arms
SUPER-SET 0 x 0 TIPS
Barbell Wrist Curl 2 x 15 Arms
SHOWTIME HIIT Training 1 x 10 Cardio

Week 3

Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 3 x 6 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 x 25 Chest
Laying on Bench Dumbbell Flys Both Arms 3 x 25 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 x 5 Chest
Standing Low Cable Flys Both Arms 3 x 20 Chest
SUPER-SET 0 x 0 TIPS
Standing Mid Cable Flys Both Arms 3 x 25 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Military Press 3 x 5 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 x 25 Shoulders
Standing Dumbbell Side Raise Both Arms 3 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 3 x 5 Shoulders
Standing Dumbbell Front Raise Both Arms 3 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shoulder Press Both Arms 3 x 6 Shoulders
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Cable Triceps Extension Both Arms 2 x 5 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 2 x 25 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 2 x 25 Arms
Close Grip Push Ups 2 x 6 Chest
Standing Kickbacks Both Arms With Band 2 x 25 Arms
Dips 2 x 20 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Day 2
Exercise Sets x Reps Muscle Group
Barbell Squat 3 x 5 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 3 x 20 Legs
Seated Machine Leg Extension Both Legs 3 x 20 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 3 x 5 Legs
Barbell Front Squat 3 x 20 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Dumbbell Squat 3 x 5 Legs
Prone Machine Leg Curl Alternating Legs 3 x 20 Legs
SUPER-SET 0 x 0 TIPS
ROMANIAN DEADLIFT 3 x 5 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Calf Raise 4 x 20 Legs
Laying On Ball Abdominal Crunch With Cable 2 x 30 Abs
SUPER-SET 0 x 0 TIPS
Prone Iso Abs Feet On Ground 2 x 30 Abs
Bent Over Cable Crunch 2 x 30 Abs
SHOWTIME HIIT Training 1 x 10 Cardio
Day 3
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 3 x 5 Back
SUPER-SET 0 x 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 3 x 20 Back
Standing Overhead Cable Pulldowns Both Arms 3 x 5 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 5 Back
Laying On Bench Overhead Pulldowns Both Arms 3 x 20 Back
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Shrugs 2 x 5 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 2 x 25 Shoulders
Standing Shrugs With Band 2 x 25 Shoulders
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Bicep Curl Barbell Both Arms 2 x 6 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 x 25 Arms
Standing Bicep Curl Dumbbell Alternating Arms 2 x 5 Arms
SUPER-SET 0 x 0 TIPS
Seated On Bench Bicep Curl Dumbbell Alternating Arms 2 x 25 Arms
Barbell Wrist Curl 2 x 20 Arms
SHOWTIME HIIT Training 1 x 10 Cardio
Day 4
Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 3 x 6 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 x 25 Chest
Laying on Bench Dumbbell Flys Both Arms 3 x 25 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 x 5 Chest
Standing Low Cable Flys Both Arms 3 x 20 Chest
SUPER-SET 0 x 0 TIPS
Standing Mid Cable Flys Both Arms 3 x 25 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Military Press 3 x 5 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 x 25 Shoulders
Standing Dumbbell Side Raise Both Arms 3 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 3 x 5 Shoulders
Standing Dumbbell Front Raise Both Arms 3 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shoulder Press Both Arms 3 x 6 Shoulders
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Cable Triceps Extension Both Arms 2 x 5 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 2 x 25 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 2 x 25 Arms
SUPER-SET 0 x 0 TIPS
Close Grip Push Ups 2 x 6 Chest
Standing Kickbacks Both Arms With Band 2 x 25 Arms
SUPER-SET 0 x 0 TIPS
Dips 2 x 20 Chest
SHOWTIME HIIT Training 1 x 10 Cardio
Day 5
Exercise Sets x Reps Muscle Group
Barbell Squat 3 x 5 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 3 x 20 Legs
Seated Machine Leg Extension Both Legs 3 x 20 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 3 x 5 Legs
Barbell Front Squat 3 x 20 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Squat 3 x 5 Legs
Prone Machine Leg Curl Alternating Legs 3 x 20 Legs
SUPER-SET 0 x 0 TIPS
Barbell Straight Legged Deadlift 3 x 5 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Calf Raise 4 x 20 Legs
SHOWTIME HIIT Training 1 x 10 Cardio
Laying On Ball Abdominal Crunch With Cable 2 x 30 Abs
SUPER-SET 0 x 0 TIPS
Prone Iso Abs Feet On Ground 2 x 30 Abs
SHOWTIME HIIT Training 1 x 10 Cardio
Bent Over Cable Crunch 2 x 30 Abs
Day 6
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 3 x 5 Back
SUPER-SET 0 x 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 3 x 20 Back
Standing Overhead Cable Pulldowns Both Arms 3 x 20 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 5 Back
Laying On Bench Overhead Pulldowns Both Arms 3 x 20 Back
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Barbell Shrugs 2 x 5 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 2 x 25 Shoulders
Standing Shrugs With Band 2 x 25 Shoulders
SHOWTIME HIIT Training 1 x 10 Cardio
Standing Bicep Curl Barbell Both Arms 2 x 6 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 x 25 Arms
Standing Bicep Curl Dumbbell Alternating Arms 2 x 25 Arms
SUPER-SET 0 x 0 TIPS
Seated On Bench Bicep Curl Dumbbell Alternating Arms 2 x 5 Arms
Barbell Wrist Curl 2 x 20 Arms
SHOWTIME HIIT Training 1 x 10 Cardio

Week 4

Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 4 x 4 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 30 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 30 Chest
SUPER-SET 0 x 0 TIPS
Laying on Bench Dumbbell Flys Both Arms 4 x 25 Chest
Dumbbell Bench Press On Bench Both Arms 4 x 4 Chest
SUPER-SET 0 x 0 TIPS
Standing Low Cable Flys Both Arms 4 x 25 Chest
Standing Mid Cable Flys Both Arms 4 x 25 Chest
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Barbell Military Press 4 x 4 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 4 x 25 Shoulders
Standing Dumbbell Side Raise Both Arms 4 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 4 x 4 Shoulders
Standing Dumbbell Front Raise Both Arms 4 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shoulder Press Both Arms 4 x 4 Shoulders
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Cable Triceps Extension Both Arms 3 x 4 Arms
SUPER-SET 0 x 0 TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms 3 x 25 Arms
Close Grip Push Ups 3 x 4 Chest
SUPER-SET 0 x 0 TIPS
Dips 3 x 20 Chest
SHOWTIME HIIT Training 1 x 11 Cardio
Day 2
Exercise Sets x Reps Muscle Group
Barbell Squat 4 x 4 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 4 x 25 Legs
Seated Machine Leg Extension Both Legs 4 x 25 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 4 x 4 Legs
SHOWTIME HIIT Training 1 x 11 Cardio
Dumbbell Front Squat 4 x 25 Legs
SUPER-SET 0 x 0 TIPS
Prone Machine Leg Curl Both Legs 4 x 25 Legs
Barbell Straight Legged Deadlift 4 x 4 Legs
SUPER-SET 0 x 0 TIPS
Standing Calf Raise 3 x 25 Legs
Bent Over Cable Crunch 3 x 30 Abs
SHOWTIME HIIT Training 1 x 11 Cardio
Laying on Ball Abdominal Crunches Hands by Head 3 x 30 Abs
SHOWTIME HIIT Training 1 x 11 Cardio
Day 3
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 x 4 Back
SUPER-SET 0 x 0 TIPS
Dumbbell Bent Over Close Grip Rows Both Arms 4 x 25 Back
Standing Overhead Cable Pulldowns Both Arms 4 x 25 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 4 x 25 Back
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Barbell Shrugs 3 x 4 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 3 x 25 Shoulders
Standing Shrugs With Band 3 x 25 Shoulders
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Bicep Curl Barbell Both Arms 3 x 4 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 3 x 25 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 x 4 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl With Band Both Arms 3 x 25 Arms
Barbell Wrist Curl 3 x 25 Arms
SHOWTIME HIIT Training 1 x 11 Cardio
Day 4
Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 4 x 4 Chest
SUPER-SET 0 x 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 30 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 30 Chest
SUPER-SET 0 x 0 TIPS
Laying on Bench Dumbbell Flys Both Arms 4 x 25 Chest
Dumbbell Bench Press On Bench Both Arms 4 x 25 Chest
SUPER-SET 0 x 0 TIPS
Standing Low Cable Flys Both Arms 4 x 25 Chest
Standing Mid Cable Flys Both Arms 4 x 25 Chest
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Barbell Military Press 4 x 4 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 4 x 25 Shoulders
Standing Dumbbell Side Raise Both Arms 4 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Upright Row Both Arms 4 x 4 Shoulders
Standing Dumbbell Front Raise Both Arms 4 x 25 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shoulder Press Both Arms 4 x 4 Shoulders
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Cable Triceps Extension Both Arms 3 x 4 Arms
SUPER-SET 0 x 0 TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms 3 x 25 Arms
Close Grip Push Ups 3 x 4 Chest
SUPER-SET 0 x 0 TIPS
Dips 3 x 20 Chest
SHOWTIME HIIT Training 1 x 11 Cardio
Day 5
Exercise Sets x Reps Muscle Group
Barbell Squat 4 x 4 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 4 x 25 Legs
Seated Machine Leg Extension Both Legs 4 x 25 Legs
SUPER-SET 0 x 0 TIPS
Machine Leg Press Both Legs 4 x 4 Legs
Dumbbell Front Squat 4 x 25 Legs
SUPER-SET 0 x 0 TIPS
Prone Machine Leg Curl Both Legs 4 x 25 Legs
SHOWTIME HIIT Training 1 x 11 Cardio
Barbell Straight Legged Deadlift 4 x 4 Legs
SUPER-SET 0 x 0 TIPS
Standing Calf Raise 3 x 25 Legs
SHOWTIME HIIT Training 1 x 11 Cardio
Bent Over Cable Crunch 3 x 30 Abs
SUPER-SET 0 x 0 TIPS
Laying on Ball Abdominal Crunches Hands by Head 3 x 30 Abs
SHOWTIME HIIT Training 1 x 11 Cardio
Day 6
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 x 4 Back
SUPER-SET 0 x 0 TIPS
Dumbbell Bent Over Close Grip Rows Both Arms 4 x 25 Back
Standing Overhead Cable Pulldowns Both Arms 4 x 25 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 4 x 25 Back
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Barbell Shrugs 3 x 4 Shoulders
SUPER-SET 0 x 0 TIPS
Standing Dumbbell Shrugs 3 x 25 Shoulders
Standing Shrugs With Band 3 x 25 Shoulders
SHOWTIME HIIT Training 1 x 11 Cardio
Standing Bicep Curl Barbell Both Arms 3 x 4 Arms
SUPER-SET 0 x 0 TIPS
Standing Both Legs Preacher Curls One Arm 3 x 25 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 x 4 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl With Band Both Arms 3 x 25 Arms
SUPER-SET 0 x 0 TIPS
Barbell Wrist Curl 3 x 25 Arms
SHOWTIME HIIT Training 1 x 11 Cardio
Comments