I started off by working on my versaclimber to achieve 3000 vertical feet inside of 20 minutes. This allows one to achieve excellent cardiovascular fitness and makes for easier weight training. I then added free weights every day of the week.

Day 1: Chest, biceps and triceps

Perfect Pushups 4 sets various widths 75, 50, 30 reps
Incline Barbell Bench Press 4 sets of 12
Flat Bench Press 4 sets of 12
Decline Bench Press 4 sets of 12
Incline Dumbbell Flies 4 sets of 12
Seated Chest Flies superset with Weighted Dips 4 sets of 12
Cable Crossover superset with Leaning Dumbbell Flies superset 4 sets of 12
Lying Dumbbell Curls superset with Lying Triceps Extension 4 sets of 12
Lying Cable Curls superset with Skull Crushers with Tricep bar 4 sets of 12
Lying Cable Curls from Pulldown Machine to the nose superset sitting Tricep Pullover 4 sets of 12
Seated Cable Curls Behind the Head 4 sets of 12

Versaclimb for 20 minutes 3000 feet

Day 2: Abdominals Legs

Abdominal wheel 3 sets 100
Dragon Flags superset with Dumbbell sides 3 sets 12-15
Hanging Leg Ups superset with Cable sides 3 sets 12 – 15
Various types of Crunches 4 sets of each (change every 2-3 workouts)
Medicine ball routine performing 200 different reps
Jump Squats 4 sets of 12 (use 12 # medicine ball)
Squats 4 sets of 12
Deadlifts superset with Lying Leg Curls 4 sets of 12-15
Front Squats superset with leg extensions 4 sets of 12-15
Barbell Calf Raises 4 sets 20 Superset with Forearm Curls 4 sets of 20
Seated Dumbbell Raises 4 sets 20 Superset with Standing Behind Back Forearm Curls 4 sets 20

Versaclimb for 20 minutes 3000 feet

Day 3: Back, Shoulders, Triceps, Biceps

Pullups 3 sets to failure
Australian Pullups 3 sets to failure
Bent Over Rows superset with Dips 3 sets 12 – 15
Seated Cable Rows Wide Grip superset with Dumbbell Rows 4 sets 12
Seated Cable Rows Narrow Grip superset with Leaning Dumbbell Lat Raises 4 sets of 12
Front Dumbbell raises 2 sets 12
Bent over Dumbbell raises 2 sets of 12
Seated (angle) Front Barbell raises 4 sets 12
Bent over Cable Lat Raises 4 sets 12
Standing Barbell Raises 4 sets 12
Seated Dumbbell Shoulder Press 4 sets 12
Lat Pull downs 4 sets 12
Seated one Arm Cable Pulls superset with Lying Pullovers 4 sets 12
Bent over Cable Rows with Rope 4 sets of 12
EZ Barbell Curls superset with Lying Triceps Extensions 4 sets 12
Zottman Curls superset with Cable Triceps Press down 4sets 12
Standing Cable Curls superset with Skull Crushers 4 sets 12
Dumbbell Curls Standing 1 set 100 change weight every 25 no rest

Versaclimb for 20 minutes 3000 feet

Day 4: Abdominals and Legs

Repeat Day 2

Day 5: Chest, Triceps and Biceps Repeat Day 1

Day 6: Abdominals and Legs

Day 7: Back, Shoulders, Triceps and Biceps Repeat Day 3