Harrison Twins

Monday: Chest and Back

Flat bench Dumbbell press: 4 sets x 8-10 reps

Incline Barbell press: 4 sets x 8-10 reps 

Cable Fly’s: 4 sets x 8-10 reps 

Incline dumbbell fly’s: 4 sets x 8-10 reps 

Peck Deck: 4 sets x 8-10 reps 

Deadlifts: 4 sets x 8 reps 

T-bar row: 4 sets x 8 reps 

Lat pull down: 4 sets x 8-10 reps 

Hammer strength high row: 4 sets x 8 reps 

Hammer strength low row: 4 sets x 8 reps 

Tuesday: Abs

Decline Crunches: 4 sets x until failure
Lying leg raises: 4 sets x until failure
Cross body crunch: 4 sets x until failure
Decline oblique crunch: 4 sets x until failure

Wednesday: Legs

Squats: 4 sets x 10 reps 
Leg press: 6 sets x 8-10 reps 
Quad extension: 4 sets x 8-10 reps  
Hamstring Curl: 4 sets x 8-10 reps 
Barbell Walking lunges: 3 sets x 50 metres  
Calf raises: 3 sets x 8 reps 

Thursday: Rest day

Friday: Shoulders

Dumbbell shoulder press: 4 sets x 8 reps 
Seated Barbell press: 4 sets x 8-10 reps 
Seated lateral raises: 4 sets x 8-10 reps 
Seated barbell front raises: 4 sets x 8-10 reps 
Reverse fly’s: 4 sets x 8 reps 
Shrugs: 3 sets x 20 reps 

Sarturday: Arms

EZ bar 21’s: 3 sets x 21 reps 
Barbell Bicep Curls: 4 sets x 8 reps 
Seated Hammer Curls: 4 sets x 8-10 reps 
Cable Preacher curls: 4 sets x 8-10 reps 
Tricep pushdowns: 4 sets x 8-10 reps 
Skull Crushers: 4 sets x 8-10 reps 
Cable Incline Tricep extensions: 4 sets x 8-10 reps 

Sunday: Rest

Jeff Seid (Week 2)

I get asked every day… “Jeff, what’s your workout routine, brah?”. The answer is, I don’t stick to one workout routine. I change up my workouts regularly to keep my muscles shocked and constantly growing, and so should you. With that said, it’s important to try out different routines to see which suit you best, so here is one that I have been using recently for you to try out.

DAY 1: CHEST/CALVES/ABS
One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.

Barbell Incline Bench Press
4 sets of 10, 8, 8, 6 reps

Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps

Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps

Dips – Chest Version
3 sets to failure

Cable Flyes
3 sets of 12, 10, 8 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10

ABS
10 – 15 min various exercises

DAY 2: BACK & ABS
A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set

Abs
10 – 15 mins various exercises

DAY 3: LEGS
After hitting chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!

Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps

Front Barbell Squat
4 sets of 10, 8, 8, 6 reps

Leg Press
3 sets of 10, 8, 8 reps

Quad Extensions
4 sets of 12, 10, 8, 8 reps

Lying Leg Curls
4 sets of 12, 10, 8, 8 reps

DAY 4: ARMS/CALVES
One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!

Barbell Curl
4 sets of 12, 10, 8, 6 reps

Alternating DB Curl
3 sets of 8-10 reps

Preacher Curl
3 sets of 10 reps

Concentration Curls
3 sets of 15 reps

Dumbbell One-Arm Triceps Extension
3 sets of 12-15 reps

Triceps Rope Extensions
4 sets of 12, 10, 8, 8 reps

Skull-Crushers
4 sets of 10-12 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10

DAY 5: SHOULDERS
Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side and rear delts you’ll be building the foundation for a solid physique.

Shoulder Press
4 sets of 10, 8, 8, 6 reps

Side Lateral Raise
4 sets of 10 reps

Bent-Over Rear Delt Raise
4 sets of 10 reps

Front Dumbbell Raise
3 sets of 10 reps

Upright Barbell Row
2 sets of 10 reps

Rear Delt Pec Deck Flyes

4 sets of 12-15

Barbell Shrug
4 sets of 20, 15, 12, 10 reps

Dumbbell Shrug
3 sets of 12, 10, and 8 reps

Sergi Constance

Monday: Quads and Calves

• Leg Extensions: 5 sets × 8 - 20reps
• Squats: 4 sets × 8 - 15 reps
• Leg Press: 4 sets × 8 - 15 reps (heavy)
• 1 leg, extensions: 3 sets x 20 reps
• Seated Calve Raises: 4 sets × 10-30 reps
• Standing Calve Raises: 3 sets x 8 - 12 reps

Tuesday: Chest & Triceps & Abs

• Incline bench press: 5 sets x 8 - 20 reps
• Incline hammer press: 4 sets x 8 - 15 reps
• Dumbbell flat Fly’s: 4 sets × 10 reps
• Decline chest press: 4 sets x 8 - 12 reps
• Dips: 3 sets x 10-20 reps
• Triceps extension: 3 sets x 8 - 15 reps
• Incline Skull Crushers 4 sets × 10 reps

Wednesday: Back & Biceps

• Lat Pulldowns Wide Grip: 4 sets × 10 reps
• Low Row: 4 sets × 10 reps
• one arm dumbbell row 3 sets x 8 -15 reps
• Lat pulldown reverse grip 3 sets x 8 - 15 reps
• Deadlifts 4 sets × 10 reps
• Hammer curl: 3 sets x 20-8 reps
• Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps

Thursday: Rest

Friday: Shoulder & Traps

• Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
• Seated Lateral Side Raises: 4 sets × 8 - 20 reps
• Rear delt ped-ek: 4 sets x 8 – 20 reps
• Upright row: 4 sets x 8 – 15 reps
• Dumbbell shrugs: 5 sets x 8 – 20 reps

Saturday: Hamstrings & Abs

• Lying Leg Curls: 4 sets × 8 – 20 reps
• Stiff Legged Deadlift: 4 sets × 6 – 12 reps
• Hamstring one leg Curls: 4 sets × 10 – 20 reps

Sunday: Rest

Lazar Angelov

1st Day: Chest/Abs

• Flat Bench: 4 Sets × 8 Reps
• Incline Bench: 4 Sets × 8 
• Decline Bench: 4 Sets × 8 
• Pullovers: 4 Sets × 12 
• Hammer Press: 3 Sets × 12 
• Dips: 3 Sets × 12 
• Weighted Sit Ups: 4 Sets x failure
• Hanging Leg Raises: 4 Sets x failure
• Side Bends: 4 Sets x failure
• Side Crunches: 4 Sets x failure

2nd Day: Backs/Traps/Forearms

• Bent Over Row: 4 Sets × 8 Reps
• Deadlift: 4 Sets × 8
• Pulldowns: 4 Sets × 12
• Pull Ups: 4 Sets × 12
• Cable Row: 4 Sets × 12
• Shrugs: 6 Sets × 10
• Standing wrist curl behind back: 4 Sets x failure
• Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

• Military Press: 3 Sets × 8 Reps

• Smith Machine Shoulder Press Behind The Neck: 4 Sets × 8

• Lateral Raises: 4 Sets x 10
• Weight Plate Front Raises: 4 Sets ×10
• Front Raise: 4 Sets × 10
• Reverse Pec Deck: 4 Sets × 10
• Reverse Fly’s (on incline bench): 4 Sets × 12
• Weighted Sit Ups: 4 Sets x failure
• Hanging Leg Raise: 4 Sets x failure
• Side Bends: 4 Sets x failure
• Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

• Close Grip Bench Press: 4 Sets × 8 Reps
• Tricep Pushdowns: 4 Sets × 8
• EZ Bar Skullcrusher: 4 Sets × 10
• Cable Kickback: 4 Sets × 12
• EZ Bar Curl: 4 Sets × 8
• Wide Grip Curl: 4 Sets × 8
• Hammer Curl: 4 Sets × 8 Reps (each hand)
• Concentration Curl: 4 Sets × 12 
• Standing wrist curl behind back: 4 Sets x failure
• Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day:  Legs/Abs

• Squats: 4 Sets × 12 Reps
• Squat (to bench): 4 Sets × 12
• Bulgarian Squat: 4 Sets × 12
• Quad Extensions: 4 Sets × 16
• Stiff Leg Deadlift: 4 Sets × 12
• Leg Curls: 4 Sets × 16
• Glute Kickbacks: 4 Sets × 20
• Calf Machine Raises: 4 Sets × 20
• Seated Calf Raises: 4 Sets × 20
• Leg Press Calf Raises: 4 Sets × 20
• Weighted Sit ups: 4 Sets x failure
• Air bike: 4 Sets x failure
• Side Bends: 4 Sets x failure
• Barbell Twists: 4 Sets x failure

Arnold Schwarzenegger

Days 1

*Aim to reach failure around 10 reps for your first set of each exercise, so choose weight accordingly

Shoulders

• Barbell Clean and Press: 3-4 sets x 10 reps
• Dumbbell Lateral Raise: 3-4 sets x 10 reps
• Upright Row: 3-4 sets x 10 reps
• Military Press: 3-4 sets x 10 reps

Arms

• Standing Barbell Curl: 3-4 sets x 10 reps
• Seated Dumbbell Curl: 3-4 sets x 10 reps
• Close Grip Bench Press: 3-4 sets x 10 reps
• Standing Barbell Tricep Extension: 3-4 sets x 10 reps

Forearms

• Wrist Curls: 3-4 sets x 10 reps
• Reverse Wrist Curls: 3-4 sets x 10 reps

Abs

• Reverse Crunch: 5 sets x 25 reps

Days 2

*Attempt to reach failure around 10 reps for your first set of each exercise. (Choose weight accordingly)

Chest

• Bench Press: 3-4 sets x 10 reps
• Incline Bench Press: 3-4 sets x 10 reps
• Dumbbell Pullovers: 3-4 sets x 10 reps

Back

• Chin Ups: 3-4 sets x 10 reps
• Bent Over Row: 3-4 sets x 10 reps
• Deadlifts: 3-4 sets x 10 reps

Abs

• Crunches: 5 sets x 25 reps

Days 3

*Attempt to reach failure around 10 reps for your first set of each exercise. (Choose weight accordingly)

Legs

• Squat: 3-4 sets x 10 reps
• Lunge: 3-4 sets x 10 reps
• Leg Curl: 3-4 sets x 10 reps

Lower Back

• Stiff Leg Deadlift: 3-4 sets x 10 reps
• Good Mornings: 3-4 sets x 10 reps

Calves 

• Standing Calf Raise: 3-4 sets x 10 reps

Abs

• Crunches: 5 x 25 reps

Frank Medrano

Monday: Chest

•  30 muscle -ups
• 100 standard push ups
• 4 sets /10 reps incline dumbbell press 
• 4 sets/10 reps flat dumbbell press
• 5 sets/ 20 reps dips 
• 200 standard push ups
• 50 decline push ups 
• 50 narrow push ups
• 50 raised push ups 
• 15 minutes HIIT cardio
• Continuous 15 crunches - 15 side crunches (both sides)
• 15 leg raises - 3 sets

Tuesday: Back 

•   30 muscle ups
•   100 overhand pullups  
• 4 sets/ 10 reps single arm dumbbell roll 
• 4 sets/10 reps pullovers 
• 50 under hand pull ups 
• 50 over hand pullups 
• 10 muscle ups 
• 15 minutes HIIT cardio
• Continuous 15 crunches - 15 side crunches (both sides)
• 15 leg raises - 3 sets

Wednesday: Shoulders/Abs 

• 100 push ups
• 4 sets/10 reps standing dumbbell presses 
• 4 sets/10reps lateral dumbbell raises 
• 4 sets/10 reps bent down dumbbell lateral raises
• 100 crunches
• 50 crossovers
•  50 high intensity crunches
• 2 minute flutter kicks (3 sets)
• 60 second crunch holds (3 times)
• Continuous 15 crunches- 15 side crunches (both sides)
• 15 leg raises - 3 sets
• Handstands till failure
• 15 minutes HIIT cardio

Thursday: Biceps/Triceps 

•   30 muscle ups
•   50 underhand pull ups 
•   4sets/10 reps preacher curl
•   4 sets/10 reps hammer curls 
•   4 sets/10reps reverse grip preacher curl 
•   100 dips 
•   100 push-ups 
•   4 sets/10 reps overhead triceps extension 
•   4 sets/10reps reverse grip triceps pull down 
•   20 slow pull ups
•   20 slow dips 
•   15 minutes HIIT cardio

Friday: Legs 

•   4 sets/reps barbell squats
•   4 sets of 20 yard lunges 
•   100 body weight squats 
•   4 set/10 reps pistol squats 
•   4 sets/ 10 reps stiff legged deadlifts
•   4 sets/ 10 reps standing calve raises 
•   4 sets /10 reps seated calve raises 
•   100 body weight standing calve raises 
•   15 minutes HIIT cardio

Saturday: Overall body weight training 

•   100 crunches
•   8 100meter sprints
•   100 pull ups
•   200 pushups 
•   100 dips 
•   30 muscle ups
•   50 crossovers
•   50 high intensity crunches
•   2 minute flutter kicks (3 sets)
•   60 second crunch holds (3 times)

Sunday : Day 7 (REST)

Zyzz

Monday: Chest/Biceps

• 4 sets of Incline Dumbbell Press, 8-10 reps
• 3 sets of Bench Press, 8-10 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Chest Dips until failure
• 3 sets of Barbell Curls, 8-10 reps
• 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

• 4 sets of Squats 8-10 reps
• 3 sets of Lunges 8-10 reps
• 3 sets of Leg Press 8-10 reps
• 3 sets of Leg Extensions till failure
• 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

• 3 sets of Lat Pulldowns 8-10 reps
• 4 sets of Deadlifts 8-10 reps
• 3 sets of Bent Over Rows 8-10 reps
• 3 sets of Dumbbell Rows 8-10 reps
• 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

• 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
• 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
• 3 sets of Front raises 8-10 reps
• 3 sets of Lying Rear Delt Raises 8-10 reps
• 3 sets of Close-Grip Bench Press 8-10 reps
• 4 sets of PushDowns 8-10 reps
• 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

• 3 sets of Deadlifts 8-10 reps
• 3 sets of Squats 8-10 reps
• 3 sets of Clean and Jerk 8-10 reps
• 3 sets of Weighted Pull ups 8-10 reps