For All Levels

Category Variation
Front Kicks
Side Kicks
Body Weight Bar Hangs
Cat and Camel Stretch for Lowe
Plank Walk
Lateral Neck Stretch
Lateral Side Stretch
Warm Up and Stretches
Parallel Arm Shoulder Stretch
Reverse Chest and Shoulder Str
Assisted Tricep Stretch
Bicep Stretch
Standing Quad Stretch
Standing Hamstring Stretch
Calf Stretch
 Level 1

Category Variation Sets `

Machine Chest Press 3
Machine Pec Flys 3
Machine Lat Pull Down 3

Machine Rowing 3 Category Variation

DB Overhead Press 3 Front Kicks
Upper Body
Db Front Raise 3 Side Kicks
Db Side Raise 3 Day 1 Upper Body Body Weight Bar Hangs
Cable Bicep Curls 3 Day 2 Lower Body Cat and Camel Stretch for Lower Back
Db Bicep Curls 3 Day 3 Abs and Cardio Plank Walk
Cable Tricep Push Down 3 Day 4 Upper Body Lateral Neck Stretch
Back Dips 3 Day 5 Lower Body Warm Up and Lateral Side Stretch
TRX Squats 3 Stretches Parallel Arm Shoulder Stretch
Kettlebell Squats 3 Reverse Chest and Shoulder Stretch
Leg Extension Machine 3 Assisted Tricep Stretch
Lower Body
Lying Hamstring Curl 3 Bicep Stretch
Leg Press 3 Standing Quad Stretch
Seated Calf Raise 3 Standing Hamstring Stretch
Ab Crunches 3 Calf Stretch
Lying Leg Raises 3
Abs and Core
Planks 3
Mountain Climbers 3
 `

Level 2

Category Variation Sets

Machine Chest Press 3
Machine Pec Flys 3
Machine Lat Pull Down 3
Machine Rowing 3
DB Overhead Press 3
Upper Body Db Front Raise 3
Db Side Raise 3
Cable Bicep Curls 3
Db Bicep Curls 3
Cable Tricep Push Down 3
Back Dips 3
TRX Squats 3
Kettlebell Squats 3 Day 1 Upper Body
Leg Extension Machine 3 Day 2 Lower Body
Lower Body
Lying Hamstring Curl 3 Day 3 Functional and Abs
Leg Press 3 Day 4 Upper Body
Seated Calf Raise 3 Day 5 Lower Body
Ab Crunches 3 Day 6 Functional and Abs
Lying Leg Raises 3
Abs and Core
Planks 3
Mountain Climbers 3
Jumping Jacks 3
Plank Walks 3
Alternate Leg Touch 3
TRX Jump Squats 3
World's Greatest Stretch 3
Functional
Kettlebell Walk 3
Bar Good Mornings 3
Frog Jumps 3
Pipe Full Body Stretch 3
Duck Walk 3
 `

Level 3

Category Variation Sets

Decline BB Bench Press 3
Incline Db Press 3
Machine Chest Press 3
Cable Flys 3
Arnold Shoulder Press 3
Push - Chest,
Shoulder, Triceps Db Side Raise superset Front 3
Db Upright Rows 3
Tricep Cable Push Down 3
Db Single Arm Extension 3 Day 1 Push
Close Grip BB Bench Press 3 Day 2 Pull
Back Dips 3 Day 3 Legs
BB/Machine Deadlift 3 Day 4 Functional and Abs
DB Rowing 3 Day 5 Level 2 Upper Body
Machine Pullover 3 Day 6 Legs
Machine Rowing 3
Db Shrugs 3
Pull - Back, Traps,
Biceps BB Shrugs 3
Cable Shrugs 3
DB Bicep Curls 3
BB Bicep Curls 3
Cable Bicep Curls 3
Machine Preacher Curls 3
BB Squats 3
Db Front Squats 3
Leg Extension 3
Legs - Quads,
Hamstrings, Calf Lying Hamstring Leg Curls 3
Leg Press 3
Single Leg Press 3
Seated Calf Raise 3`
Ab Crunches 3
Lying Leg Raises 3
Abs and Core
Planks 3
Mountain Climbers 3
Jumping Jacks 3
Plank Walks 3
Alternate Leg Touch 3
TRX Jump Squats 3
World's Greatest Stretch 3
Functional
Kettlebell Walk 3
Bar Good Mornings 3
Frog Jumps 3
Pipe Full Body Stretch 3
Duck Walk 3
 For All Levels Level 1 Level 2 Level 3

Category Variation Category Variation Sets Category Variation Sets Category Variation Sets
Front Kicks Machine Chest Press 3 Machine Chest Pr 3 Decline BB Bench Press 3
Side Kicks Machine Pec Flys 3 Machine Pec Flys 3 Incline Db Press 3
Body Weight Bar Hangs Machine Lat Pull Down 3 Machine Lat Pull 3 Machine Chest Press 3
Cat and Camel Stretch for Lower Back Machine Rowing 3 Machine Rowing 3 Cable Flys 3
Plank Walk DB Overhead Press 3 DB Overhead Pre 3 Arnold Shoulder Press 3
Lateral Neck Stretch Upper Body Db Front Raise 3 Upper Body Db Front Raise 3 Push - Chest, Shoulder, Triceps Db Side Raise superset Front 3
Warm Up and Lateral Side Stretch Db Side Raise 3 Db Side Raise 3 Db Upright Rows 3
Stretches Parallel Arm Shoulder Stretch Cable Bicep Curls 3 Cable Bicep Curls 3 Tricep Cable Push Down 3
Reverse Chest and Shoulder Stretch Db Bicep Curls 3 Db Bicep Curls 3 Db Single Arm Extension 3
Assisted Tricep Stretch Cable Tricep Push Down 3 Cable Tricep Pus 3 Close Grip BB Bench Press 3
Bicep Stretch Back Dips 3 Back Dips 3 Back Dips 3
Standing Quad Stretch TRX Squats 3 TRX Squats 3 BB/Machine Deadlift 3
Standing Hamstring Stretch Kettlebell Squats 3 Kettlebell Squats 3 DB Rowing 3
Calf Stretch Leg Extension Machine 3 Leg Extension Ma 3 Machine Pullover 3
Lower Body Lower Body
Lying Hamstring Curl 3 Lying Hamstring C 3 Machine Rowing 3
Leg Press 3 Leg Press 3 Db Shrugs 3
Seated Calf Raise 3 Seated Calf Raise 3 Pull - Back, Traps, Biceps BB Shrugs 3
Ab Crunches 3 Ab Crunches 3 Cable Shrugs 3
Lying Leg Raises 3 Lying Leg Raises 3 DB Bicep Curls 3
Abs and Core Abs and Core
Planks 3 Planks 3 BB Bicep Curls 3
Mountain Climbers 3 Mountain Climbe 3 Cable Bicep Curls 3
Day 1 Upper Body Jumping Jacks 3 Machine Preacher Curls 3
Day 2 Lower Body Plank Walks 3 BB Squats 3
Day 3 Abs and Cardio Alternate Leg To 3 Db Front Squats 3
Day 4 Upper Body TRX Jump Squats 3 Leg Extension 3
Day 5 Lower Body World's Greatest 3 Legs - Quads, Hamstrings, Calf Lying Hamstring Leg Curls 3
Functional
Category Variation Kettlebell Walk 3 Leg Press 3
Front Kicks Bar Good Mornin 3 Single Leg Press 3
Side Kicks Frog Jumps 3 Seated Calf Raise 3`
Body Weight Bar Hangs Pipe Full Body St 3 Ab Crunches 3
Cat and Camel Stretch for Lower Back Duck Walk 3 Lying Leg Raises 3
Abs and Core
Plank Walk Planks 3
Lateral Neck Stretch Day 1 Upper Body Mountain Climbers 3
Warm Up and Lateral Side Stretch Day 2 Lower Body Jumping Jacks 3
Stretches Parallel Arm Shoulder Stretch Day 3 Functional and Abs Plank Walks 3
Reverse Chest and Shoulder Stretch Day 4 Upper Body Alternate Leg Touch 3
Assisted Tricep Stretch Day 5 Lower Body TRX Jump Squats 3
Bicep Stretch Day 6 Functional and Abs World's Greatest Stretch 3
Functional
Standing Quad Stretch Kettlebell Walk 3
Standing Hamstring Stretch Bar Good Mornings 3
Calf Stretch Frog Jumps 3
Pipe Full Body Stretch 3
Duck Walk 3

Day 1 Push
Day 2 Pull
Day 3 Legs
Day 4 Functional and Abs
Day 5 Level 2 Upper Body
Day 6 Legs