TRAINING GUIDE

WEEK 2

DAY 8: BACK & CALVES

EXERCISE SETS REPS STRATEGY

8–10 initial Drop sets (2)

Reverse-grip bent-over row 3
18–26 total 5–8 more reps per drop

8–10 initial Drop sets (2)

Lat pulldown 3
18–26 total 5–8 more reps per drop

8–10 initial Drop sets (2)

Single-arm row 3
18–26 total 5–8 more reps per drop

8–10 initial Drop sets (2)

Seated cable row 3
18–26 total 5–8 more reps per drop

8–10 initial Drop sets (2)

Seated calf raise 3
30 total 10 more reps per drop

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 2

DAY 9: CHEST & ABS

EXERCISE SETS REPS STRATEGY

15 initial Drop sets (2)

Flat bench dumbbell flye 3
25–27 total 5-6 more reps per drop

15 initial Drop sets (2)

Decline Smith press 3
25–27 total 5-6 more reps per drop

10 initial Drop sets (2)

Incline cable flye 3
20 total 5 more reps per drop

10 initial Drop sets (2)

Decline machine press 3
20 total 5 more reps per drop

Lying leg raise 4 Failure Regular set

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 2

DAY 11: ARMS & CALVES

EXERCISE SETS REPS STRATEGY

10 initial Drop sets (2)

Cable biceps curl 3
20 total 5 more reps per drop

10 initial Drop sets (2)

Dumbbell preacher curl 3
20 total 5 more reps per drop (each arm)

10 initial Drop sets (2)

Hammer curl 3
20 total 5 more reps per drop

10 initial Drop sets (2)

Seated triceps extension 3
20 total 5 more reps per drop

10 initial Drop sets (2)

Lying triceps extension 3
20 total 5 more reps per drop

10 initial Drop sets (2)

Machine dip 3
20 total 5 more reps per drop

10 initial Drop sets (2)

Calf Press 3
20 total 5 more reps per drop

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 2

DAY 12: SHOULDERS & ABS

EXERCISE SETS REPS STRATEGY

15 initial Drop sets (2)

Cable rear delt flye 3
35 total 10 more reps per drop

15 initial Drop sets (2)

Bent-over rear delt flye 3
35 total 10 more reps per drop

15 initial Drop sets (2)

Standing shoulder press 3
35 total 10 more reps per drop

15 initial Drop sets (2)

Bus drivers 3
35 total 10 more reps per drop

20 initial Drop sets (2)

Shrugs 3
50 total 15 more reps per drop

Failure + 2
Weighted sit-up 4 sets with lower Drop sets (2)
weights

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 2

DAY 10: LEGS

EXERCISE SETS REPS STRATEGY

15–20 initial Drop sets (2)

Leg extension 3
35–40 total 10 more reps per drop

15–18 initial Drop sets (2)

Hack squat 3
35–38 total 10 more reps per drop

15–16 initial Drop sets (2)

Squat 3
35–36 total 10 more reps per drop

15–16 initial
Drop sets (2)
Smith machine lunge 3 35–36 total
10 more reps per drop
(per leg)

15 initial Drop sets (2)

Lying leg curl 3
35 total 10 more reps per drop

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES: