BODY LIKE A ROCKSTAR ®
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28Days
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Fitness & Services
Week 1 & Week 3
Workout 1
-Barbell Medium Grip Bench Presses-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Decline Pushups
(Modified Version if needed)-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Dumbbell Bench Presses
-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Unilateral Dumbbell Incline Presses-
Reps each side:
15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Chest
Dips with Forward Bend
(Dip Machine if needed)-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Wide Grip Barbell Pullovers on Decline Bench-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
Workout 2
-Knee Tuck Jumps-
5 sets:
30 seconds each
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-Leg Extensions
-
Reps:
15-12-12-12-10
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-
Barbell Front Squats
-
Reps: 15-12-12-12-10
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-Seated Leg Curls
-
Reps:
15-12-12-12-10
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-Smith Machine Reverse Lunges
-
Reps each side:
15-12-12-12-10
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-Standing Calf Raises Machine
-
Reps: 25-20-15-12-10
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Workout 3
-Pull-Ups (
You can also use a pull-up machine
)-
Reps: 15-12-12-12-10
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-Close-Grip Front Lat Pull-Downs-
Reps: 15-12-12-12-10
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-Reverse Grip Smith Machine Rows-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-
Straight-Arm Pull-Downs-
Reps: 15-12-12-12-10
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-
Bent Arm Barbell Pullovers-
Reps: 15-12-12-12-10
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-Snatch Shrugs-
Reps: 15-12-12-12-10
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Workout 4
-Machine Leverage Shoulder Presses-
Reps: 15-12-12-12-10
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-One Arm Lateral Raises
-
Reps each side: 15-12-12-12-10
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-Seated Barbell Military Presses-
Reps: 15-12-12-12-10
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-Seated Cable Shoulder Presses-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-
Dumbbell /Kettlebell Thrusters-
Reps: 15-12-12-12-10
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-Upright Cable Rows
-
Reps: 15-12-12-12-10
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Workout 5
-Dips: Triceps Version (You can use a dip machine)-
Reps: 15-12-12-12-10
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`
-Reverse Triceps Bench Presses
-
Reps: 15-12-12-12-10
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-Dumbbell Bicep Curls-
Reps: 15-12-12-12-10
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-Decline EZ Bar Triceps Extensions-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-
Wide Grip Standing Barbell Curls-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Seated Close (Grip) Concentration Barbell Curls
-
Reps: 15-12-12-12-10
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Workout 6
-Bridges-
Reps: 15-12-12-12-10
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-Weighted Hip Thrusts
-
Reps: 15-12-12-12-10
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-Cable Pull Throughs-
Reps: 15-12-12-12-10
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-Standing Leg Lifts for the Butt-
Reps each side:
15-12-12-12-10
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-
Dumbbell Step Ups on Bench-
Reps each side:
15-12-12-12-10
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-
Heel-Lifted Squats-
Reps: 15-12-12-12-10
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Workout 7
-Swiss Ball Rollout-
Reps: 15-12-12-12-10
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-Cross Body Crunches-
Reps each side:
15-12-12-12-10
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-Decline Reverse Crunches
-
Reps: 15-12-12-12-10
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-Planks-
Sets: 5
Time: 1 minute each
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-Supermans
-
Reps: 15-12-12-12-10
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-Bent-Knee Hip Raises
-
Reps: 15-12-12-12-10
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Week 2 & Week 4
Workout 8
-Barbell Medium Grip Bench Presses-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Decline Pushups
(Modified Version if needed)-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Dumbbell Bench Presses
-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-SPLIT-
-Knee Tuck Jumps-
5 sets:
30 seconds each
www.worldstarbodies.com
-Leg Extensions
-
Reps:
15-12-12-12-10
www.worldstarbodies.com
-
Barbell Front Squats
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
Workout 9
-Seated Leg Curls
-
Reps:
15-12-12-12-10
www.worldstarbodies.com
-Smith Machine Reverse Lunges
-
Reps each side:
15-12-12-12-10
www.worldstarbodies.com
-Standing Calf Raises Machine
-
Reps: 25-20-15-12-10
www.worldstarbodies.com
-SPLIT-
-Unilateral Dumbbell Incline Presses-
Reps each side:
15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Chest
Dips with Forward Bend
(Dip Machine if needed)-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
-Wide Grip Barbell Pullovers on Decline Bench-
Reps: 15-12-12-12-10
WWW.WORLDSTARBODIES.COM
Workout 10
-Pull-Ups (
You can also use a pull-up machine
)-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Close-Grip Front Lat Pull-Downs-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Reverse Grip Smith Machine Rows-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-SPLIT-
-Machine Leverage Shoulder Presses-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-One Arm Lateral Raises
-
Reps each side: 15-12-12-12-10
www.worldstarbodies.com
-Seated Barbell Military Presses-
Reps: 15-12-12-12-10
www.worldstarbodies.com
Workout 11
-Dips: Triceps Version (You can use a dip machine)-
Reps: 15-12-12-12-10
www.worldstarbodies.com
`
-Reverse Triceps Bench Presses
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Dumbbell Bicep Curls-
Reps: 15-12-12-12-10
-SPLIT-
-
Straight-Arm Pull-Downs-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-
Bent Arm Barbell Pullovers-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Snatch Shrugs-
Reps: 15-12-12-12-10
www.worldstarbodies.com
Workout 12
-Decline EZ Bar Triceps Extensions-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-
Wide Grip Standing Barbell Curls-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Seated Close (Grip) Concentration Barbell Curls
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-SPLIT-
-Seated Cable Shoulder Presses-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-
Dumbbell /Kettlebell Thrusters-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Upright Cable Rows
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
Workout 13
-Bridges-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Weighted Hip Thrusts
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Cable Pull Throughs-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-SPLIT-
-Swiss Ball Rollout-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Cross Body Crunches-
Reps each side:
15-12-12-12-10
www.worldstarbodies.com
-Decline Reverse Crunches
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
Workout 14
-Planks-
Sets: 5
Time: 1 minute each
www.worldstarbodies.com
-Supermans
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-Bent-Knee Hip Raises
-
Reps: 15-12-12-12-10
www.worldstarbodies.com
-SPLIT-
-Standing Leg Lifts for the Butt-
Reps each side:
15-12-12-12-10
www.worldstarbodies.com
-
Dumbbell Step Ups on Bench-
Reps each side:
15-12-12-12-10
www.worldstarbodies.com
-
Heel-Lifted Squats-
Reps: 15-12-12-12-10
www.worldstarbodies.com
Home
28Days
This Is How I Can Help!
Fitness & Services