M: Legs
T: Chest
W: Rest
T: Back
F: Shoulders/Arms
This workout contains 25 exercises.
1 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
2 - Leg Press
Overall leg mass builder!!!!
Exercise Steps
 | Place feet slightler wider that shoulder width on the platform. |
 | Bring your knees slowly towards your chest and continue until they reach 90 degrees. Then, extend legs -- being careful not to lock your knees. Repeat. |
3 - Lying Leg Curl
Exercise Steps
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4 - Straight Leg Deadlift
- Place barbell on the floor in front of you, with feet shoulder width apart.
- Lean forward and grasp the bar in a medium-wide grip, with one hand overhand and the other underhand.
- Keeping your knees and back straight, straighten up until you are standing upright.
- Lower the weight by leaning forward from the waist.
To avoid injury, it is essential that you keep your back straight and your head up.
5 - Incline Press
1 set using rest-pause, 4 to 8 reps. Performed in a slow and controlled manner. Hold the fully contracted position for a few seconds and stress the negative. Rest for ~30 secs. Perform as many reps as possible, then rest ~30 secs. Perform as many reps as possible.
If working out with a partner, perform a few negatives.
Exercise Steps
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6 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
7 - Pec Deck Flyes
Turn your elbows up at a 90-degree angles, place your forearms along the pads, clutch the handles or use open palms, then pull the weight together.
8 - Dips
Using the parallel bars or assisted dip machine grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body straight up and down and do not lean over. Leaning over would work more of the lower chest.
Repeat
9 - Pull Ups
With your palms facing away from you grab a straight bar and hang from the bar. Next pull yourself straight up keeping your body stiff, stop when your chin is above the bar. Slowly let yourself drop till your arms are fully extended.
Exercise Steps
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10 - Bent Over Row
Work both your upper and lower back!
Exercise Steps
 | Standing with feet shoulder width apart and knees slightly bent. Bend forward at hips while holding olympic bar just below knee level. |
 | Bring olympic bar intowards belly button while maintaining arms along body. Lower into starting position. Repeat. |
11 - Wide Grip Front Pulldown
Adjust the seat or pad such that it rests on your lower thighs just above your knees.
» Stand up and grab the bar with a slightly wider than shoulder width grip with your palms facing away from you.
» Sit down with your arms fully extended and your thighs underneath the pads.
» Pull the weight down in front of your head until it is close to your chest, focusing on pulling your elbows down and back as you perform the movement.
» Keep a good arch in your back and your torso in a fixed vertical position throughout the movement.
» Reverse the movement and return to the starting position.
» The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
12 - Seated Row
Always maintain correct form to prevent lower back injury.
Exercise Steps
 | Using the cable system, grab onto close grip handle. Sit self up with chest raised and neck in neutral position. |
 | Slowly contract elbows into chest ensuring to contract back muscles, slowly extend short of locking out elbows. |
13 - Cable Rear Pulldown
Exercise Steps
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14 - Military Press
Sitting in a seated bench, bring dumbbells so they are over shoulders and elbows are bent at 90 degrees. Slowly extend arms so they are straight above head, then slowly lower arms to 90 degrees again.
Repeat.
15 - Lateral Raises
Stellar way to get great shoulder caps!
Exercise Steps
 | Hold two dumbbells at your sides at the upper thigh level, palms facing each other. Stand with your feet and knees together slightly bent, eyes focused directly in front of you. |
 | Slowly lift the weights up to parallel - or just below parallel; your palms are facing behind you at the top to shift the empahsis to the rear delts. Hold at the top for a contraction. Then return the weiths to the starting position. Repeat. |
16 - Reverse Flye
Great way to target rear delts.
Exercise Steps
 | Using machine flye start with arms extended infront of you. |
 | Pull arms back so that wirsts, elbows and shoulders become align. Maintain elbows slightly bent. Go back to starting position and repeat. |
17 - Barbell Shrugs
18 - Rope Cable Tricep Press Downs
Holding rope with elbows resting at armpit level. Lower hands along side of the body pressing palms into floor. Bring back up to armpit level and repeat.
19 - Skullcrusher
Lying Tricep Extension (skullcrusher) Instructions:
Grab a flat bench and an EZ bar. Choose your weight and add it to the EZ bar (if you are new to lying tricep extensions start off with no weight). Grip the bar with palms facing upward and you hands about 8-12 inches apart. Lay back on the bench and extend your arms straight up. Now with your arms straight let the bar drop back slightly so it's not directly over your head. This is your starting position. Bending only at the elbows, lower the weight until it almost touches your forehead and push back up to starting position.
Tips and Safety Advice:
2 Key things to remember with the lying tricep extension. First, you should only bend at your elbows and they must stay tucked in at all times! Really focus on this. Try to keep your elbows pointing at the end of the bench. And second, the start of of the lying tricep extension is not above your head it's slightly back. If you move the bar up this far you are taking the pressure off your triceps and you will not get the full benefit from the exercise.
20 - Reverse Grip Tricep Pressdown
Exercise Steps
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21 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
22 - Preacher Curls
Holding Eazy Bar on preacher machine. Start with arms extended bring hands towards chest so that it stops shy of chin.
Lower and Repeat.
23 - Hammer Curl
Try it!
Exercise Steps
 | Using Dumbbells or cable stand with feet and knees together slightly bent. Hold dumbbells at upper thigh level with palms facing inward. |
 | Bend elbows to bring dumbbells to shoulders and then slowly extend short of locking out. |
24 - Seated Wrist Curls
Sit on a bench and rest a barbell in your lap. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
25 - Cable Crunch
Use the rope extension and hold it just behind your ears. Bend at the torso, not at the hips.