Weight Training Program Get Start Abs workout Upper Abs 20 / 20 / 20 / reps1 minutes rest between sets Lower Abdominal Trigger 20 / 20 / 20 / reps1 minutes rest between sets Bench Abs Crunches 20 / 20 / 20 / reps1 minutes rest between sets Upper Abs 16 / 14 / 12 / 10 reps1 minutes rest between sets Crunches 20 / 20 / 20 / reps1 minutes rest between sets Lags Raise Crunches 20 / 20 / 20 / reps1 minutes rest between sets Side Oblique Trigger 10 / 8 / 6 / 4 reps1 minutes rest between sets triceps workout Dumbbell Triceps Extension 10 / 8 / 6 / 4 reps1 minutes rest between sets Triceps Extensions 6 / 5 / 4/ 3 reps per side30 seconds rest between sets Triceps Barbel Pull Over 10 / 8 / 6 / 4 reps1 minutes rest between sets Triceps Extensions 6 / 5 / 4/ 3 reps per side30 seconds rest between sets Row Biceps Curls 10 / 8 / 6 / 4 reps1 minutes rest between sets Triceps Dumbbell Pull Over 10 / 8 / 6 / 4 reps1 minutes rest between sets Barbel Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets Biceps workout Wide Barbel Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets Close Barbel Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets Dumbbell Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets Barbel Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets Focus Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets Tilt Barbel Biceps Curls 10 / 8 / 6 / 4 reps30 seconds rest between sets shoulder workout Inwards Lateral Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets Traps Trigger 10 / 8 / 6 / 4 reps30 seconds rest between sets Dumbbell Shoulder Press 12 / 8 / 8 / 6 reps 30 seconds rest between sets Front Dealt Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets Wide Barbel Upright Rows 10 / 8 / 6 / 4 reps30 seconds rest between sets Front Barbel Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets One Arms Shoulder Press 8 / 6 /4 reps 20 seconds rest between sets Front Dumbbell Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets Lateral Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets One Arms Lateral Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets Machine Lateral Raise 10 / 8 / 6 / 4 reps30 seconds rest between sets Close Barbel Upright Rows 10 / 8 / 6 / 4 reps30 seconds rest between sets Dumbbell Shoulder Press 12 / 8 / 8 / 6 reps 30 seconds rest between sets One Arms Shoulder Press 8 / 6 /4 reps 20 seconds rest between sets Shoulder Rotatory 10 / 8 / 6 reps30 seconds rest between sets Front Shoulder Press 12 / 10 / 8 / 6 / reps30 seconds rest between sets Machine Shoulder Press 12 / 10 / 8 / 6 reps30 seconds rest between sets Front Shoulder Barbel Press 10 / 8 / 6 / 4 reps30 seconds rest between sets Front Shoulder Barbel Press 10 / 8 / 6 / 4 reps30 seconds rest between sets Back Shoulder Barbel Press 10 / 8 / 6 / 4 reps30 seconds rest between sets chest workout Barbel Bench Press 10 / 8 / 6 / 4 reps1 minutes rest between sets Dumbbell Bench Press 10 / 8 / 6 / 4 reps1 minutes rest between sets Dumbbell Fly 10 / 8 / 6 / 4 reps30 seconds rest between sets lats workout Traps Dumbbell Raise 10 / 8 / 6 / 4 reps1 minutes rest between sets Two Arms Dumbbell Row 10 / 8 / 6 / 4 reps1 minutes rest between sets Lats Dumbbell Row 10 / 8 / 6 / 4 reps1 minutes rest between sets Traps Dumbbell Raise 12 / 10 /8 / 6/ reps per side30 seconds rest between sets Dumbbell Pull Over 10 / 8 / 6 / 4 reps1 minutes rest between sets T - Bar Lats Exercise 10 / 8 / 6 / 4 reps1 minutes rest between sets Lats Barbel Row 10 / 8 / 6 / 4 reps1 minutes rest between sets Lats Extension 10 / 8 / 6 / 4 reps1 minutes rest between sets Lats Machine Pull Down 12 / 10 / 8 / 6 / 4 reps30 seconds rest between sets Lats Barbel Row 10 / 8 / 6 / 4 reps1 minutes rest between sets legs workout Hipper Front Squad 10 / 8 / 6 / 4 reps1 minutes rest between sets Squad 10 / 8 / 6 / 4 reps1 minutes rest between sets