REDFYRDVL 
"I want to gain muscle , cut up and be at least 4-6% body fat, maintain fitness for myself and my job. to have killer traps, and a back that you can land a small plane on"
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LEGS/ABS/CARDIO DAY
LEGS
• SQUATS (WIDE LEG); 5 SETS X 8-12 REPS
• LEG EXTENSIONS: 3 SETS X 12 REPS
• HACK SQUATS OR LEG PRESS: 4 SETS X 12-15 REPS
• LUNGES: 4 SETS
• LEG CURLS: 5 SETS X 12 REPS
• DUMBBELL STIFF LEG DEADLIFTS: 3 SETS X 12 REPS
• STANDING ONE LEG CURLS: 3 SETS X 12 REPS
ABS
• BICYCLE EXERCISE: 3 SETS X 25 REPS
• CAPT’S CHAIR RAISES: 3 SETS X 10-15 REPS
• HANGING LEG RAISES: 3 SETS X 10-15 REPS
• SIDE BRIDGES: 5 SETS X 30 SECS
• PLANKS: 5 SETS X 30 SECS
• VERTICAL CRUNCH: 3 SETS X 25 REPS
• LEG LIFTS OR BALL LIFTS: 3 SETS X 20 REPS
CARDIO: INCLINE 60-90 TREADMILL OR 60 ELIPTICAL, SWITCH EVERY OTHER WEEK TO TREADMILL INCLINE 10/ 30MIN ON 5 SPEED
CHEST/BICEPS/ ABS/CARDIO DAY
CHEST
• FLAT DUMBBELL PRESS: PYRAMID REPS 15,12,10,8,4
• DECLINE DUMBBELL PRESS: PYRAMID REPS 15,12,10,8,4
• CABLE CROSSOVERS: 3 SES X 10-15 REPS
• DUMBBELL PULLOVERS:2 SETS X 10 REPS
BICEPS
• BARBELL CURLS: 4 SETS X 10-12 REPS
• SEATED DUMBBELL CURLS: 4 SETS X 10-12 REPS
• HAMMER CURLS: 4 SETS X 10-12 REPS
• ROPE CABLE HAMMER CURLS: 4 SETS X 15 REPS
• CONCENTRATION CURLS CABLE: 3 SETS X 15 REPS
ABS
• BICYCLE EXERCISE: 3 SETS X 25 REPS
• CAPT’S CHAIR RAISES: 3 SETS X 10-15 REPS
• HANGING LEG RAISES: 3 SETS X 10-15 REPS
• SIDE BRIDGES/ PLANKS EACH: 5 SETS X 30 SECS
• VERTICAL CRUNCH: 3 SETS X 25 REPS
• LEG LIFTS OR BALL LIFTS: 3 SETS X 20 REPS
CARDIO: INCLINE 60-90 TREADMILL OR 60 ELIPTICAL, SWITCH EVERY OTHER WEEK TO TREADMILL INCLINE 10/ 30MIN ON 5 SPEED
BACK/TRICEPS/CALVES/ABS DAY
BACK
• DEADLIFTS: 5 SETS X 8 REPS
• T-BAR ROWS( UNDERHAND GRIP): 3 SETS X 10 REPS
• CABLE ROWS: 3 SETS X 12 REPS
• CLOSE GRIP LAT PULL DOWNS:
• CHINS: 5 SETS X 12-15 REPS
• ONE-ARM DUMBBELL ROWS: 3 SETS X 12 REPS
TRICEPS
• PUSHDOWNS: 3 SETS 12-15 REPS
• OVERHEAD TRICEPS EXTEN-SIONS: 3 SETS 8-10 REPS
• CLOSE-GRIP BENCH: 3 SETS 8-10 REPS
• DIPS: 3 SETS 8-10 REPS
• ROPE PULL DOWNS: 3 SETS X 8-10 REPS
CALVES
• ANY: 5 SETS X 20 REPS
ABS
• BICYCLE EXERCISE: 3 SETS X 25 REPS
• CAPT’S CHAIR RAISES: 3 SETS X 10-15 REPS
• HANGING LEG RAISES: 3 SETS X 10-15 REPS
• SIDE BRIDGES: 5 SETS X 30 SECS
• PLANKS: 5 SETS X 30 SECS
• VERTICAL CRUNCH: 3 SETS X 25 REPS
• LEG LIFTS OR BALL LIFTS: 3 SETS X 20 REPS
SHOULDERS/CALVES/ABS/CARDIO DAY
SHOULDERS
• STANDING SHOULDER PRESS: 4 SETS X 6-12 REPS
• ARNOLD PRESS: 4 SETS 6-8 REPS
• DUMBBELL SHRUGS: 3 SETS X 6-8 REPS
• REAR DELT FLYES: 3 SETS X 15 REPS
• STANDING LATERALS: 4 SETS X 8 REPS
• STANDING FRONT RAISES: 4 SETS X 8 REPS
• UPRIGHT ROWS: 3 SETS X 15 REPS
CALVES
• ANY: 5 SETS X 20 REPS
ABS
• BICYCLE EXERCISE: 3 SETS X 25 REPS
• CAPT’S CHAIR RAISES: 3 SETS X 10-15 REPS
• HANGING LEG RAISES: 3 SETS X 10-15 REPS
• SIDE BRIDGES: 5 SETS X 30 SECS
• PLANKS: 5 SETS X 30 SECS
• VERTICAL CRUNCH: 3 SETS X 25 REPS
• LEG LIFTS OR BALL LIFTS: 3 SETS X 20 REPS
CARDIO: INCLINE 60-90 TREADMILL OR 60 ELIPTICAL, SWITCH EVERY OTHER WEEK TO TREADMILL INCLINE 10/ 30MIN ON 5 SPEED |
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