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Week 1 & Week 3

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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

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  Workout 2

-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

-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

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Workout 3

-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
 
-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

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  Workout 4
​
​-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
 
-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

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Workout 5

-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
www.worldstarbodies.com

-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

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   Workout 6

-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
 
-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

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   Workout 7
 
-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
 
-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

---

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