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