20 minutes HIIT Cardio + Legs/Shoulders/Abs

Legs/Shounders (3 Sets x 12 reps)
-DB Sumo Squat w/ calf raise (15 reps)
-Standings Single-Leg Extension w/ ankle weights
-DB Shrug
-Glute Kickback w/ankle weight (25 reps each side)
Bruceman Shredded Shoulder

Abs (3 sets x 25 reps)
-DB Side Bends (each side)
-Elbow to Knee standing Oblique Crunch w/ ankle weights (each side)


15 minutes HIIT Cardio + Lower Body

Lower Body (4 Sets)
BB Squat (20 reps)
Leg Extension (12 reps)
Single Leg Curl (12 reps each leg)
Stiff Leg Deadlift (12 reps)
DB Single Leg Deadlift (12 reps each leg)
Squat with High-Cable Curl (25 reps)


Squat with High-Cable Curl

Squat with High-Cable Curl

40 minute cardio + Upper Body Compound Sets

Upper Body Compound Sets (3 sets x 12 reps)
DB Fly | DB Chest Press
DB Concentration Curl | Single-Arm Cable Reverse Curl
Cable Lateral Raise | Cable Shoulder Press
Close-grip Lat Pulldowns | Military Press
DB Tricep Extension | Single-Arm Cable Pushdown
DB Front/Lateral Raise

Abs (3 sets x 12 reps each)
Weighted Ab Crunch
Reverse Ab Crunch

Cable Lateral Raise

HIIT Cardio + Total Body

*Warm up: Jump Squats (25 reps) + 5 minute Sprint Slit (30 sec sprint each minute)

Total Body
DB Squats / Lunge Compound Set (4 sets x 10-12 reps)
3-Position DB Curls – Hammer/Supinated/Cross-body (4 sets x 10 reps)
DB Overhead Extension (4 sets x 15 reps)
Reverse-grip DB Press (4 sets x 15 reps)
DB Front / Side Raise Compound Set (4 sets x 12-15 reps)
DB Single-Arm Rows (4 sets x 12-15 reps)

Abs (4 sets x 12-15 reps)
Weighted Side Bends
Stability Ball Crunch (50 reps)

Reverse-grip DB Press

30 minute cardio + Legs/Arms

Tire Flip (3 sets x 6 reps)
Side Step Squat/10 reps at top & bottom of each set (3 sets x 14 each leg)
DB Preacher Curl (2!sets x 10 reps)
Cable Tricep Pushdown (2 sets x 15-25 reps)
Squat/Hawk Squat combo (3 sets x 10/10 reps)

20 minutes HIIT cardio + Total Body

Total Body (3 sets)
DB Squat (15 reps)
Renegade Row (8-10 reps each side)
Weighted Calf Raise (50 reps)
DB Shoulder Press (15 reps)
Deadlift (15 reps)
Popeyes Curls (15 reps)
DB Tricep Kickbacks (15 reps)