Workouts

Monday: Chest and Back 

• Flat bench Dumbbell press: 4 sets x 8-10 reps
• Incline Barbell press: 4 sets x 8-10 reps 
• Cable Fly’s: 4 sets x 8-10 reps 
• Incline dumbbell fly’s: 4 sets x 8-10 reps 
• Peck Deck: 4 sets x 8-10 reps 
• Deadlifts: 4 sets x 8 reps 
• T-bar row: 4 sets x 8 reps 
• Lat pull down: 4 sets x 8-10 reps 
• Hammer strength high row: 4 sets x 8 reps 
• Hammer strength low row: 4 sets x 8 reps 

Tuesday: Abs

• Decline Crunches: 4 sets x until failure
• Lying leg raises: 4 sets x until failure
• Cross body crunch: 4 sets x until failure
• Decline oblique crunch: 4 sets x until failure

Wednesday: Legs 

• Squats: 4 sets x 10 reps 
• Leg press: 6 sets x 8-10 reps 
• Quad extension: 4 sets x 8-10 reps  
• Hamstring Curl: 4 sets x 8-10 reps 
• Barbell Walking lunges: 3 sets x 50 metres  
• Calf raises: 3 sets x 8 reps 

Thursday: REST DAY

Friday: Shoulders

• Dumbbell shoulder press: 4 sets x 8 reps 
• Seated Barbell press: 4 sets x 8-10 reps 
• Seated lateral raises: 4 sets x 8-10 reps 
• Seated barbell front raises: 4 sets x 8-10 reps 
• Reverse fly’s: 4 sets x 8 reps 
• Shrugs: 3 sets x 20 reps 

Saturday: Arms 

• EZ bar 21’s: 3 sets x 21 reps 
• Barbell Bicep Curls: 4 sets x 8 reps 
• Seated Hammer Curls: 4 sets x 8-10 reps 
• Cable Preacher curls: 4 sets x 8-10 reps 
• Tricep pushdowns: 4 sets x 8-10 reps 
• Skull Crushers: 4 sets x 8-10 reps 
• Cable Incline Tricep extensions: 4 sets x 8-10 reps 

Sunday: REST

Harrison Twins interview: Harrison-Twins

Harrison Twins Facebook Page: www.facebook.com/HarrisonTwins

High Frequency Training

Monday

(AM)

Heavy horizontal push/pull

• Wide grip pull ups: 6 sets x 10 reps (2 min rest)
• Bent over row: 3 sets x 8 reps* (2-3 min rest between sets)
• Single arm dumbbell rows: 2 sets x 10 reps* (per arm/ alternate sides and rest 2-3 min rest performing same side)
• Snatch grip rack pulls: 4 sets x 6 reps (2-3 min rest)
• Barbell bench press (flat): 3 sets x 8 reps* (2-3 min rest)
• Dumbbell incline bench (ideally 15-30 degrees): 2 sets x 10 reps* (2-3 min rest)

* On last set, it can be taken to concentric failure.

(PM)

Vertical Pull

• Weighted wide grip pull-ups: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
• Front lever swings: 4 sets x 6 reps
• V-bar pull downs: 3 sets x 8 reps
• Stiff arm pull down: 2 sets x 12 reps
• Wide grip pull down: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Vertical Push

• Barbell push press: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
• Dumbbell press: 4 sets x 6 reps
• Dumbbell laterals: 3 sets x 8 reps
• Strict barbell press (no leg drive): 2 sets x 12 reps
• Barbell push press: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Tuesday - Lower body

• Seated calf raise: 4 sets x 12 reps (1 min rest)
• Calf press (leg press): 4 sets x 12 reps (1 min rest)
• Leg press: 4 sets x 12 reps (2-3 min rest)
• Overhead squats: 6 sets x 6-12 reps
• Leg extensions: 4 sets x 12 reps (1 min rest)
• Lying leg curl: 1 set x 25 reps, 1x15, 1x10 (1 min rest after 1st set, 30sec rest after second set.)

Wednesday

(AM)

Heavy vertical pull/push

• Wide neutral grip pull-ups: 6 sets x 12 reps (2 min rest)
• Close neutral grip weighted pull ups: 4 sets x 6 reps (2 min rest)
• V-bar pulldowns: 3 sets x 8 reps* (2-3 min rest)
• Strict barbell press (no leg drive): 3 sets x 10 reps* (2-3 min rest)
• Dumbbell laterals: 3 sets x 10 reps* (2-3 min rest)
• Overhead shrugs: 4 sets x 12 reps (2 min rest)

*On last set, it can be taken to concentric failure.

(PM)

Horizontal Pull

• Chest supported rows: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
• Single arm dumbbell rows: 4 sets x 6 reps (per side)
• Snatch grip rack pulls: 3 sets x 8 reps
• Bent over raises: 2 sets x 12 reps
• Low cable rows: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Horizontal Push

• Flat barbell bench press: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
• Incline dumbbell press: 4 sets x 6 reps
• Hammer strength Incline press: 3 sets x 8 reps
• Incline dumbbell flyes: 2 sets x 12 reps
• Incline (feet raised) pushups: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Thursday - Lower body

• Seated calf raise: 6 sets x 8 reps (90 sec rest)
• Calf press: 6 sets x 8 reps (90 sec rest)
• Leg press: 6 sets x 8 reps (2-3 min rest)
• Overhead squats: 8 sets x 4 - 8 reps

Friday - Lower body

• Seated calf raise: 4 sets x 20 reps (90 sec rest)
• Calf press: 4 sets x 20 reps (90 sec rest)
• Leg press: 3 sets x 15 reps (2-3 min rest)
• Leg extensions: 3 sets x 15 reps (1 min rest)
• Single legged curls: 3 sets x 15 reps (per side/ 1 min rest)
• Romanian deadlifts: 3 sets x 15 reps (90 seconds rest)

Saturday - Arms

• Wide grip pull ups: 8 sets x 8 reps (90 seconds rest)
• Reverse grip bench press: 4 sets x 8 reps * (2 min rest)
• Overhead single arm cable extensions: 4 sets x 12 reps (per arm/ 90 seconds rest)
• Dip machine: 1x25, 1x15, 1x10 (1 min rest after 1st set, 30sec rest after second set. Rest 1 min before proceeding to next exercise.)
• Rope handle cable pressdown: 1 set x 25 reps , 1x15 reps , 1x10 reps (1 min rest after 1st set, 30 sec rest after second set. Rest 1 min before proceeding to next exercise.)
• Superset
• Reverse barbell curl: 4 sets x 12 reps (immediately followed by)
• Barbell curl: 4 sets x 12 reps (90 seconds rest between cycles)
• Incline hammer curls: 1 set x 25 reps , 1 x 15 reps , 1 x 10 reps (1 min rest after 1st set, 30 sec rest after second set.)

Sunday

Conditioning

• Superset ladder

• Perform 10 reps of chin ups immediately followed by 1 rep of overhead squats. With no rest or as little rest as possible in between return to do 9 chinups and 2 reps of overhead squats.

This continues until you perform 1 rep of chin ups and 10 overhead squats. Record total time.

Before every upper body day, perform 3 cycles of face pulls/pressdown supersets at the beginning of the workout. i.e., 40lbs./30 reps of face pulls supersetted with 15 reps pressdown to be repeated with no rest for 3 cycles.

Other upper body warm-ups can include: www.youtube.com/watch?v=AB9m6pVky-k

Lower body warm-ups can include the following: www.youtube.com/watch?v=mHzEkeI39Ro

And if you have access to foam roller: www.youtube.com/watch?v=Ci6qTOXRLL4

E-mail me any questions at timberwolftraining@gmail.com

Every workout, the first exercise will be a "general" pyramid method.  You will be using max weight for each set until failure (for ex. A1 Romanian deadlift for 12 reps at 150 pounds, 10 reps at 180 pounds, 8 reps at 200 pounds, 6 reps at 220 pounds) then rest between sets for 90 seconds.  You are using your own weight amount, of course, depending on your ability.  First finish A1, then start B1 and continue this way all through the training session.

For the next exercise, B1, go hard, but each set is identical (for example, 80 pounds each set) and rest between sets for only 45 seconds.

Monday: Hamstrings & Abs

A1 - Romanian dead lift: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec

B1 - Lying leg curls: 5 sets, 10 reps your max weight - break 45 sec

C1 - Seated leg curls: 5 sets, 8 reps your max weight - break 45 sec

D1 - Incline crunches: 4 sets, 15 reps till failure - break 60 sec

Tuesday: Chest & Shoulders

A1 - Seated DB press: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - DB Lateral raises: 5 sets, 10 reps - break 45 sec

C1 - BB bench press: 5 sets, 8 reps - break 45 sec

D1 - Dips: 4 sets, 10 till failure - break 60 sec

Wednesday : Back & Abs

A1 - Seated lat pull down front: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - Chin ups: 5 sets, 10 reps - break 45 sec

C1 - One arm DB row: 5 sets, 8 reps - break 45 sec

D1 - Dragon flag: 4 sets, 8 reps till failure - break 60 sec

Thursday 30-40 min of cardio low intensity

Friday: Quadriceps & Calves

A1 - Front squats: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec

B1 - Leg press: 5 sets, 10 reps - break 45 sec

C1 - Leg extension: 5 sets, 8 reps - break 45 sec

D1 - Seated calves raises: 4 sets, 12 till failure - break 60 sec

Saturday: Biceps & Triceps

 A1 - DB curl standing: 5 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - Inside grip bicep curl with EZ bar: 5 sets, 12 reps - break 45 sec

C1 - EZ bar lying triceps extension: 5 sets, 12 reps - break  45 sec

D1 -  Rope push-down: 5 sets, 12 reps - break 45 sec  

Sunday: OFF

Interview with Eleonora Dobrinina

Monday: Glutes, hamstrings and chest

• Smith Machine Squats (feet together): 4 sets x 15 reps
• Stiff Leg Deadlift: 4 sets x 12 reps
• Lying Leg Curl: 4 sets x 12 reps
• Standing Calf Raises: 3 sets x 20 reps
• Chest Press: 3 sets x 15 reps
• Dumbbell Flyes: 3 sets x 15 reps
• V Bar Pulldowns: 3 sets x 15 reps

Tuesday: off

Wednesday: Back , Shoulders , Abs

• T Bar Rows: 4 sets x 15 reps
• Lateral Pulldowns: 4 sets x 15 reps
• Seated Cable Rows: 4 sets x 15 reps
• Dumbbell Press: 3 sets x 15 reps
• Dumbbell Front Raises: 3 sets x 15 reps
• Dumbbell Side Laterals: 3 sets x 15 reps

Thursday: off

Friday: Quads and Arms

• Barbell Squats: 4 sets x 12 - 15 reps
• Leg Press: 4 sets x 12 - 15 reps
• Leg Extensions: 4 sets x 15 reps
• Bicep Curls: 4 sets x 15 reps
• Tricep Kickbacks: 4 sets x 15 reps
• Crunches: 3 sets x failure
• I time my rest periods. Lower body: 45 secs
• Upper body: 30 secs

Donna De Lisser interview:
cutandjacked.com/CutAndJacked-Interview-Donna-De-Lisser

Monday:  Shoulders

• Shoulder press: 10-12 reps x 4 sets
• Rear raises: 10-12 reps x 4 sets
• Side raises: 10-12 reps x 4 sets
• Front raise with cable: 10-12 reps x 4 sets

Tuesday: Legs

• Leg press: 10-12 reps x 4 sets
• Squats: 10-12 reps x 4 sets
• Deadlift: 10-12 reps x 4 sets
• Walking lunges: 10-12 reps x 4 sets
• Sumo squats: 10-12 reps x 4 sets

Wednesday: Back & Chest

• Wide grip pull down: 10-12 reps x 4 sets
• Narrow grip pull down: 10-12 reps x 4 sets
• Wide grip row: 10-12 reps x 4 sets
• Narrow under hand row: 10-12 reps x 4 sets
• Incline bench flys: 10-12 reps x 4 sets

Thursday: Abs, Cardio

• Intervals on stepper or treadmill 45 mins

20 of each, repeat 4 times.

• Basic crunches
• Superset
• Leg raises
• Superset
• Plank 1-2 mins

Friday: Legs - High rep

• Leg press wide: 20 reps x 4 sets
• Superset
• Leg press narrow: 20 reps x 4 sets
• Leg curl: 20 reps x 4 sets
• Superset
• Leg extension: 20 reps x 4 sets
• Step ups: 20 reps x 4 sets
• Superset
• Walking lunges: 20 reps x 4 sets

Saturday: Back and Arms

• Rear delts: 20 reps x 5 sets
• Wide grip row: 20 reps x 5 sets
• Triceps dips: 20 reps x 5 sets
• Bicep curls: 20 reps x 5 sets

Sunday: Rest

Sarah Allen interview

Chest & Triceps

Incline Dumbbell Press: 3 sets, 15 reps

Low Cable Crossover: 3 sets, 15 reps

Cable Flies: 3 sets, 15 reps

Pushups: Incline & Decline – 2 sets each, 10 reps

Skull Crushers: 3 sets, 12-15 reps

Cable Single Arm Triceps Extension: 3 sets, 15 reps (each arm)

Cable Rope Triceps Extension: 3 sets, 15 reps

Dips: 3 sets, until failure

Back & Biceps

Wide Grip Lat Pull Down: 3 sets, 15, 12, 10 reps (increasing in weight)

Seated Cable Rows: 3 sets, 15, 12, 10 (increasing in weight)

E-Z Bar Bent Over Rows: 3 sets, 15 reps

Lower Back Extensions: 3 sets, 15 reps

Pull Ups: 3 sets, until failure

E-Z Bar Preacher Curl: 3 sets, 15 reps

Alternating Hammer Curl with Dumbbells: 3 sets, 15 reps

Lying Cable Curl: 3 sets, until failure

Legs

Single Leg Hamstring Curls: 3 sets, 20, 15, 10 reps (increasing in weight)

Leg Extensions: 3 sets, 20, 15, 10 reps (increasing in weight)

Squats: 3 sets, 15 reps

Walking Lunges: 3 sets, length of the gym and back

Split Squats: 3 sets, 15 reps

Leg Press: 3 sets, until failure

Shoulders

Machine Shoulder Press: 3 sets, 15, 12, 10 reps (increasing in weight)

Dumbbell Side Laterals: 3 sets, 20, 15, 10 reps (increasing in weight)

Dumbbell Front Raises: 3 sets, 20, 15, 10 reps (increasing in weight)

Reverse Machine Flies: 3 sets, 20, 15, 10 reps (increasing in weight)

Interview with Alyssa:
cutandjacked.com/CutAndJacked-Interview-Alyssa-Michelle-Agostini

MONDAY

Bench press: 4 sets x 10 reps
Inclined bench-press: 4 sets x 12 reps
Dumbbell pullover: 4 sets x 12 reps
Hammer Curl: 3 sets x 10 reps
Dumbbell rear lateral raise: 4 sets x 10 reps
Concentration Curl: 4 sets x 10 reps
Crunches: 3 sets x 20 reps
Hanging knee raise: x failure

TUESDAY

Wide grip pull up: 3 sets x 20 reps
Machine latpull down: 4 set x 10 reps
Rows: 3 sets x 10 reps
Hyperextensions: 3 sets x 15 reps
Dumbbell front raise: 3 sets x 12 reps
Military Press: 4 sets x 10 reps
Sit-ups with weight: 3 sets x 25 reps
Sit-ups: x failure

WEDNESDAY

Machine leg extension:  3 sets x 10reps
Machine leg curl: 4 sets x 12 reps
Squats: 3 sets x 10 reps
Calf press: 4 sets x 20 reps
Barbell lying tricep extension: 3 sets x 12 reps
Cable tricep overhead extension: 4 sets x 10 reps

THURSDAY

REST DAY

FRIDAY

Bench press:  4 sets x 12 reps
Butterfly: 4 sets x 12 reps
Wide grip pull up:  4 sets x 20 reps
Military press: 4 sets x 10 reps
Butterfly Reverse: 4 sets x 10 reps
Dips: 3 sets x 25 reps
Triceps push:  3 sets x 10 reps
Hammer Curl: 3 sets x 10 reps
Concentration Curl: 3 sets x 10 reps

SATURDAY

Machine leg press: 3 sets x 10 reps
Machine leg extension: 3 sets x 10 reps
Squats: 3 sets x 10 reps
Hyperextension: 4 sets x 15 reps
Machine Crunch: 3 sets x 25 reps
Sit-ups: 3 sets x 50 reps

SUNDAY

REST DAY

Interview: www.cutandjacked.com/Workout-Routine-Sebastian-Seboss-Mansla

I usually take 1-2 days off from the gym per week. I split my workouts up by body zone.
Here is an example workout of my split:

ARMS:

Rope face curls superset tricep rope pushdown: 50, 40, 30, 20, 10 rep, increase weight each set.

Giant set of: seated dumbbell curls, single arm tricep Overhead extensions, tricep Dumbbell kickbacks: 10, 20, 30, 40, 50 rep.

BACK:

• Pull ups: 2 sets x 15 reps
• Wide grip lat pull down: 4 sets x 12 reps
• Standing overhand straight-arm bar pulldowns: 4 sets x 12 reps
• Bent over barbell row: 3 sets x 12 reps
• 1 arm Dumbbell row: 3 sets x 10 reps
• Deadlift: 4 sets x 10 reps

SHOULDERS:

• Dumbbell shoulder press: 4 sets x 15 reps
• Front bar raise overhead: 4 sets x 15 reps
• Seated lateral raise: 4 sets x 15 reps
• Arnold press: 4 sets x 15 reps
• Rear delt on pec deck unilateral: 3 sets x 15 reps

LEGS:

• Leg extensions: 3 sets x 15 reps, 4th set dropset 10 reps each drop for a total of 5 drops
• Backsquat: 10 sets x 10 reps, last 3 sets superset 30 rep lying leg press.
• Split squat: 3 x 20 reps each leg superset unilateral hamstring curl x 20 ea leg.
• Glute kicks: 3 sets x 15 reps
• Calf raise: 4 sets x 20 reps super slow, toes in 2 sets/out 2 sets

CHEST:

• Incline Dumbbell press: 20, 16, 12, 10 reps. Increase weight each set.
• Incline plate loaded machine: 10 full reps followed directly by 10 partial reps. Superset decline, flat, and incline pushups. 3 sets.
• Pec deck flyes: 3 sets x 10 reps + 10 second pause.

Interview with Kimberly Marie:
cutandjacked.com/CutAndJacked-Interview-Kimberly-Marie

Monday: Quads and calves

• Leg Extensions: 5 sets × 8 - 20reps
• Squats: 4 sets × 8 - 15 reps
• Leg Press: 4 sets × 8 - 15 reps (heavy)
• 1 leg, extensions: 3 sets x 20 reps
• Seated Calve Raises: 4 sets × 10-30 reps
• Standing Calve Raises: 3 sets x 8 - 12 reps

Tuesday: Chest & Triceps & Abs

• Incline bench press: 5 sets x 8 - 20 reps
• Incline hammer press: 4 sets x 8 - 15 reps
• Dumbbell flat Fly’s: 4 sets × 10 reps
• Decline chest press: 4 sets x 8 - 12 reps
• Dips: 3 sets x 10-20 reps
• Triceps extension: 3 sets x 8 - 15 reps
• Incline Skull Crushers 4 sets × 10 reps

Wednesday: Back & biceps

• Lat Pulldowns Wide Grip: 4 sets × 10 reps
• Low Row: 4 sets × 10 reps
• one arm dumbbell row 3 sets x 8 -15 reps
• Lat pulldown reverse grip 3 sets x 8 - 15 reps
• Deadlifts 4 sets × 10 reps
• Hammer curl: 3 sets x 20-8 reps
• Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps

Thursday: REST

Friday: Shoulder and traps

• Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
• Seated Lateral Side Raises: 4 sets × 8 - 20 reps
• Rear delt ped-ek: 4 sets x 8 – 20 reps
• Upright row: 4 sets x 8 – 15 reps
• Dumbbell shrugs: 5 sets x 8 – 20 reps

Saturday: Hamstrings & Abs

• Lying Leg Curls: 4 sets × 8 – 20 reps
• Stiff Legged Deadlift: 4 sets × 6 – 12 reps
• Hamstring one leg Curls: 4 sets × 10 – 20 reps

Sunday: REST

Sergi Constance interview

DAY 1: Chest & Calves

• Incline Dumbbell Press: 4 sets × 12 reps
• Incline Smith Machine Press: 3 sets × 12 reps
• Incline Dumbbell Fly’s 3 sets × 12 reps
• Cable Cross Overs FST-7: (15Reps 7Sets Only 30 seconds break)
• 2 Sets Of Push Ups to Failure
• Seated Calf Raises: 4 sets × 15 reps
• Standing Calf Raises: 4 sets: × 15 reps
• Rest Rate: Approx 1 min max b/t each set and exercise

DAY 2: Back/Bis/Abs

• Wide Grip Pull downs: 5 sets x 12 reps
• Bent Over Barbell Rows: 4 sets × 10 reps
• Single Arm Dumbbell Rows: 4 sets × 10 reps
• Underhand reverse grip Pull Downs: 3 sets x 10 reps
• Machine Rows Wide: Grip: 4 sets x 10 reps
• Low Back Extensions: 5 sets x 15 reps
• Standing EZ Bar Biceps Curls: 7 sets x  12 reps (3 sets close grip 3 sets Wide grip 1 set neutral)
• Concentration Curls on Scott Preacher: 5 sets x 12 reps
• Machine Crunches: 1 set × 100 reps
• Lying Leg Raisers: 1 set × 50 reps

DAY 3: Legs

• Leg Press: 3 sets × 15 reps
• Walking Lunges: 3 sets x 30 steps
• Leg Extension: 3 sets × 30 reps (be careful with these, do them lighter)
• Lying Hamstring Curls: 5 sets × 12 reps
• Seated Hamstring Curls: 4 sets × 12 reps
• Standing Calf Raises on elevated platform: 4 sets x 60 reps
• Rest Rate: Approx 1:30 min max b/t each set and exercise

DAY 4: REST

DAY 5: Delts & Abs

• Seated Dumbbell Press: 4 sets × 12 reps
• Single Arm Lateral Raises: 4 sets × 12 reps
• Front Barbell Raise: 4 sets × 12 reps
• Barbell Shrugs: 4 sets × 15 reps
• Machine Crunches: 1 set × 100 reps
• Lying Leg Raisers: 1 set × 50 reps
• Side Crunches: 1 set × 50 reps
• Rest Rate: Approx 1 min max b/t each set and exercise

DAY 6: Arms & Abs

• Standing Barbell Curls: 4 sets × 10 reps
• Dumbbell Hammer Curls: 4 sets × 12 reps
• Close Grip Barbell Press: 4 sets × 12 reps
• Seated Dips Machine: 4 sets × 12 reps
• Rope Push Downs FST- 7: (15R 7S Only 30seconds break)
• Dips on Bench till failure 2 sets
• Dumbbell Concentration Curls: 4 sets x 12 reps
• Machine Crunches: 1 set × 100 reps
• Rest Rate: Approx 1 min max b/t each set and exercise

DAY 7: REST

Interview with Nick Olsen