Workout 1. Shoulders, Biceps and Triceps.
| Exercise | Sets | Rep Range |
| Dumbell Shoulder Press | 4 | 8 – 10 reps |
| Cable Upright Row | 3 | 8 – 10 reps |
| Dumbell Rear Delt Raise | 3 | 8 – 10 reps |
| One Arm Cable Curl | 3 | 8 – 10 reps |
| Barbell Curl | 2 | 8 – 10 reps |
| Dumbell Concentration Curl | 2 | 8 – 10 reps |
| Dumbell Triceps Kickbacks | 3 | 8 – 10 reps |
| One-Arm Dumbell Triceps Ext | 3 | 8 – 10 reps |
| One-Arm Reverse Pushdown | 2 | 8 – 10 reps |
Workout 2: Thighs, Hamstrings and Calves.
| Exercise | Sets | Rep Range |
| Barbell Squat | 4 | 8 – 10 reps |
| Leg Extension | 3 | 8 – 10 reps |
| Dumbell Side Lunge | 3 | 8 – 10 reps |
| Dumbell Stiff-leg Deadlift | 3 | 8 – 10 reps |
| Lying Leg Curl | 3 | 8 – 10 reps |
| Cable Abductor Raise | 3 | 8 – 10 reps |
| Standing Calf Raise | 3 | 8 – 10 reps |
Workout 3: Chest, Back and Abdominals.
| Exercise | Sets | Rep Range |
| Barbell Incline Press | 4 | 8 – 10 reps |
| Dumbell Flat Press | 3 | 8 – 10 reps |
| Dumbell Incline Fly | 3 | 8 – 10 reps |
| Reverse Lat Pulldown | 4 | 8 – 10 reps |
| One-Arm Dumbell Row | 3 | 8 – 10 reps |
| Dumbell Pullover | 3 | 8 – 10 reps |
| Cable Weighted Crunch | 3 | 8 – 10 reps |
| Leg Raises | 3 | 8 – 10 reps |
Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.
Sets: You will perform 3 sets of each exercise.
Reps: 15 – 20 per set
Rest: 30 seconds only between sets.
Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.
Reps: 8 – 10 reps, with drop set on last set.
Rest: 60 – 90 seconds.
You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.
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