By: David Gluhareff

Week One
Dumbbells Week

Day One:

Chest:
• Decline bench presses
• Flat bench presses
• Incline bench presses
• Flat bench flyes
• Incline bench flyes

Back:

• One-arm dumbbell rows
• Two arm dumbbell rows on bench (Ex - Shown Bent Over.)
• Dumbbell pullovers

Day Two:

Shoulders:

• Arnold presses
• Seated shoulder presses
• Seated lateral raises
• Standing bent over lateral raises (Ex - Shown Seated.)
• Shrugs

Biceps:

• Standing dumbbell hammer curls
• Seated single arm dumbbell preacher curls
• Incline bench dumbbell curls

DAY THREE - Rest

DAY FOUR:

Triceps:
• Single arm triceps kickbacks
• Single arm overhead extensions
• Two arm overhead extensions

Legs:

• Sumo squats
  
  Click To Enlarge.
  Sumo Squat.
  Sumo Squat Video Guide:

  Windows Media (197 KB)
  MPEG (429 KB)

• Walking lunges
• One-legged Romanian deadlifts
  
  Click To Enlarge.
  One-Legged Romanian Deadlifts.
  One-Legged Romanian Deadlifts Video Guide:

  Windows Media (214 KB)
  MPEG (468 KB)

• One-legged standing calf raises
  
  Click To Enlarge.
  One-Legged Standing Calf Raises.

One-Legged Standing Calf Raises Video Guide:

Windows Media (173 KB)
MPEG (373 KB)

DAY FIVE:

Forearms:

• Seated reverse wrist curls, two arms
• Seated wrist curls, two arms

Abs:

• Hanging knee raises with dumbbell between feet
• Knees-up weighted crunches

Lower Back:

• Weighted sky divers
  Sky DiverVideo Guide:

  Windows Media (152 KB)
  MPEG (326 KB)

• Weighted pelvic thrusts

Week Two
Smith Machine Week

Day One:

Chest

• Decline Bench Presses

Click To Enlarge.
Decline Bench Press.

Decline Bench Press Video Guide:

Windows Media (244 KB)
MPEG (566 KB)

• Flat Bench Presses
• Incline Bench Presses

Back

• Two hand underhanded bent-over rows

Click To Enlarge.
Two Hand Underhanded Bent-Over Rows.

Two Hand Underhanded Bent-Over Rows Video Guide:

Windows Media (171 KB)
MPEG (387 KB)

• Close-grip over handed pullups

Click To Enlarge.
Close-Grip Over Handed Pullups.

Close-Grip Over Handed Pullups Video Guide:

Windows Media (144 KB)
MPEG (320 KB)

• Two hand regular grip bent-over rows

Day Two:

Shoulders

• Standing Military press


Click To Enlarge.
Standing Military Press.
Standing Military Press Video Guide:

Windows Media (173 KB)
MPEG (399 KB)

• Seated behind the neck presses
• Shrugs

Biceps

• Two handed biceps curls

Click To Enlarge.
Two Handed Biceps Curls.

Two Handed Biceps Curls Video Guide:

Windows Media (152 KB)
MPEG (350 KB)

• Reverse-grip biceps curls

Click To Enlarge.
Reverse-Grip Biceps Curls.

Reverse-Grip Biceps Curls Video Guide:

Windows Media(233 KB)
MPEG (537 KB)

DAY THREE - Rest

DAY FOUR:

Triceps
• Close-grip flat bench presses

Click To Enlarge.
Close-Grip Flat Bench Presses.

Close-Grip Flat Bench Presses Video Guide:

Windows Media (300 KB)
MPEG (698 KB)

• Shoulder width standing overhead extensions

Click To Enlarge.
Shoulder Width Standing Overhead Extensions.
Shoulder Width Standing Overhead Extensions Video Guide:

Windows Media (152 KB)
MPEG (339 KB)

Legs

• Stiff-legged deadlift
• Romanian deadlift

Click To Enlarge.
Romanian Deadlift.

Romanian Deadlift Video Guide:

Windows Media (233 KB)
MPEG (550 KB)

• Close stance squats

Click To Enlarge.
Close Stance Squats.

Close Stance Squats Video Guide:

Windows Media (288 KB)
MPEG (686 KB)

• Standing calf raises

Click To Enlarge.
Standing Calf Raises.

Standing Calf Raises Video Guide:

Windows Media (145 KB)
MPEG (320 KB)

DAY FIVE:

Forearms
• Seated wrist curls


Click To Enlarge.
Seated Wrist Curls.
Seated Wrist Curls Video Guide:

Windows Media (89 KB)
MPEG (187 KB)

• Seated reverse grip wrist curls

Click To Enlarge.
Seated Reverse Grip Wrist Curls.

Seated Reverse Grip Wrist Curls Video Guide:

Windows Media (120 KB)
MPEG (375 KB)

Abs

• Hanging knee raises
• Lying on flat bench weighted crunches

Lower Back

• Partial good mornings

Click To Enlarge.
Partial Good Mornings.

Partial Good Mornings Video Guide:

Windows Media(211 KB)
MPEG (470 KB)

Jump To Top Of Page.

Week Three
Barbells Week

Day One:

Chest
• Flat bench press
• Decline bench press
• Incline bench press

Back

• Bent-over barbell rows
• Barbell pullovers

Day Two:

Shoulders

• Standing military press
• Front raises
• Upright rows
• Shrugs

Biceps

• Barbell curls close grip
• Wide grip barbell curls
• Reverse grip curls

DAY THREE - rest

DAY FOUR:

Triceps

• Close grip bench presses
• Barbell skull crushers

Legs

• Deadlifts
• Stiff-legged deadlifts
• Seated calf raises w/ bar on thighs

DAY FIVE:

Forearms

• Seated wrist curls
• Seated reverse grip wrist curls

Abs

• Total body weight crunches w/leg lifts simultaneously

Lower Back

• Good mornings

Jump To Top Of Page.

Week Four
Total Body In A Power Rack
Each exercise focuses on cheat lifts, negatives, and uses a spotter.

Day One:

Chest
• Flat bench presses
  
  Click To Enlarge.
  Flat Bench Presses.
  Flat Bench PressesVideo Guide:

  Windows Media (262 KB)
  MPEG (615 KB)

• Incline bench presses

Click To Enlarge.
Incline Bench Presses.
Incline Bench Presses Video Guide:

Windows Media (206 KB)
MPEG (705 KB)

Back

• Pullups
  
  Click To Enlarge.
  Pullups.
  Pullups Video Guide:

  Windows Media (111 KB)
  MPEG (244 KB)

• Reverse-grip bent-over rows

Click To Enlarge.
Reverse-Grip Bent-Over Rows.
Reverse-Grip Bent-Over Rows Video Guide:

Windows Media (116 KB)
MPEG (253 KB)

Day Two:

Shoulders

• Standing military presses


Click To Enlarge.
Standing Military Presses.

• Standing behind the neck presses


Click To Enlarge.
Standing Behind The Neck Presses.

Standing Behind The Neck Presses Video Guide:

Windows Media (171 KB)
MPEG (388 KB)

• Shrugs

Click To Enlarge.
Shrugs.

Shrugs Video Guide:

Windows Media (86 KB)
MPEG (171 KB)

Biceps

• Barbell curls wide-grip


Click To Enlarge.
Barbell Curls Wide-Grip.
Barbell Curls Wide-Grip Video Guide:

Windows Media (156 KB)
MPEG (355 KB)

• Barbell curls close-grip
  
  Click To Enlarge.
  Barbell Curls Close-Grip.
  Barbell Curls Close-Grip Video Guide:

  Windows Media (161 KB)
  MPEG (368 KB)

DAY THREE - rest

DAY FOUR:

Triceps

• Close grip bench presses

Click To Enlarge.
Close Grip Bench Presses.

Close Grip Bench Presses Video Guide:

Windows Media (195 KB)
MPEG (418 KB)

• Two arm overhead extensions

Legs

• Squats

Click To Enlarge.
Squats.

Squats Video Guide:

Windows Media (257 KB)
MPEG (597 KB)

• Front squats
• Romanian deadlifts


Click To Enlarge.
Romanian Deadlifts.
Romanian Deadlifts Video Guide:

Windows Media (214 KB)
MPEG (499 KB)

• Standing calf raises
  
  Click To Enlarge.
  Standing Calf Raises.
  Standing Calf Raises Video Guide:

  Windows Media (166 KB)
  MPEG (386 KB)

DAY FIVE:

Forearms

• Reverse grip curls
  
  Click To Enlarge.
  Reverse Grip Curls.
  Reverse Grip Curls Video Guide:

  Windows Media (164 KB)
  MPEG (367 KB)

• Standing overhand wrist curl-unders
Standing Overhand Wrist Curl-Unders Video Guide:

Windows Media (117 KB)
MPEG (250 KB)

Abs

• Hanging leg raises straight


Click To Enlarge.
Hanging Leg Raises Straight.
Hanging Leg Raises Straight Video Guide:

Windows Media (151 KB)
MPEG (331 KB)

• Hanging knee raises to each side

Click To Enlarge.
Hanging Knee Raises To Each Side.

Lower Back

• Good mornings
  
  Click To Enlarge.
  Good Mornings.
  Good Mornings Video Guide:

  Windows Media (233 KB)
  MPEG (531 KB)

Jump To Top Of Page.

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