DIESEL WORKOUT REGIMENT

Monday, Wednesday, Friday Tuesday & Thursday Everyday

PUSH Ups
​5 sets ​35 ​35 30 25 25

SIT UP PUNCHES (with 10 lbs Dumb Bells)

​4 sets ​20 15 15 15

Hindu (bounce) squats ​

​4 sets ​25 ​25 ​25 ​25

Inclined Push Ups ​

4 sets ​20 ​20 ​15 ​10 (close grip)

Standing Military Press (bar bells)

90 lbs ​4 sets ​20 ​15 ​10 ​7 (close grip)

Arnold Presses (dumb bells)

55 lbs ​3 sets ​12 ​10 ​12

Butterflies (dumb bells)

75 lbs ​3 sets ​15 ​10 ​12(repeat 2 sets inclined)

Flat Bench Press

195 lbs ​ ​1 set 1​ 0

225 lbs ​ 1​ set 5​
205 lbs ​ ​1 set 5​
185 lbs ​ ​1 set 7​
Incline Bench Press

165 lbs ​4 sets ​10 7 7 6

Good Mornings

115 lbs ​4 sets ​10 10 10 10

Jump Lunges (bar bell)

100 lbs ​3 sets ​14 10 12

HORIZONTAL LAT PULLS (Bar Bell)

135 lbs ​ ​4 sets ​10 12 10 12

CURLS (Bar Bell)

70 lbs ​4 Sets ​10 8 12 10

Reverse Grip Curls (Bar Bell)

70 lbs ​3 sets ​ ​10 10 10

UPPERCUTS

35 lbs ​3 sets ​ ​15 20 10

EAGLE ARMOR (dumb bell arm raises)

30 lbs ​3 sets ​15 15 15

Shrug Pulls (bar bell)

100 lbs ​ ​4 sets ​10 ​10 ​10 10

Shoulder shrugs (dumb bells)

 ​ sets
65 lbs (each) 3 ​10 ​15 ​12

Squats (bar bell)

225 lbs ​ ​2 sets ​20 15

275 lbs ​2 sets ​12 10

300 lbs ​2 sets ​10 10

DeadLift

205 lbs ​4 sets ​10 10 10 10 ​

Clean

155 lbs ​ ​4 sets ​10 8 10 ​10 ​