Day

Day
Day
Day
Day
Day
Day

1
2
3
4
5
6
7

Chest and Biceps

OFF
Quads and Hamstrings
Shoulders and Triceps
OFF
Back, Calves and Abs
OFF

Chest and Biceps

Chest
Exercise Sets Reps
Bench Press - 3 * 12
Incline Bench Press
Dumbbell Bench Press
Dumbbell Flys - Burn

to 10
- Muscle 2-3 * 8 to 12
- Muscle 2-3 * 8 to 12
2 * 13

Biceps
Exercise Sets Reps
alt. dbl(Dumbbell) Curls - Power 2 * 8 to 10
Standing Barbell Curl - Muscle 3 * 8 to 12
Preacher Curl - Burn 2 * 15
Quads and Hamstrings
Quads
Exercise Sets Reps
Squat - Power 4 * 8 to 10
Leg Press - Muscle 3 * 8 to 10
Lunges - Muscle 2-3 * 8 to 12
Leg Press - Burn 2 * 15
Hamstrings
Exercise Sets Reps
soft leg Deadlift - Power 3* 8 to 10
Leg Curl - Muscle 2-3 * 10 to 12
Leg Curl - Burn 2 * 15
Shoulders and Triceps
Shoulders
Exercise Sets Reps
Seated dbl Press - Power 3 * 8 to 10
Seated Arnold Press - Muscle 3 * 8 to 12
dbl Front Raise - Muscle 2-3 * 6 to 12
Dumbbell Lateral Raise - Burn 2 * 15
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 * 8 to 10
lying tripep ext - Muscle 3 * 10 to 12
Cable Tricep Extension - Muscle 2 * 8 to 12
french dips - Burn 3*10
Back, Calves and Abs
Back
Exercise Sets Reps

Deadlift - Power 3* 8 to 10
dbl Rows - Muscle 3* 10 to 12
Lat Pull Down - Muscle 2* 10 to 12
Seated Cable Row - Burn 2* 15
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 3* 10 to 15
standing Calf Raise - Burn 2* 40
Abs
**Perform Ab work of choice***
-------------------------------------------------------PRIME & SYNERGIST
MUSCLE PROGRAM
WEEKLY WORKOUT SCHEDULE
MONDAY Weight-Training Workout #1
TUESDAY REST or CORE AND AB TRAINING & 20 Minutes of Intervals
WEDNESDAY Weight-Training Workout #2
THURSDAY REST or CORE AND AB TRAINING & 20 Minutes of Intervals
FRIDAY Weight-Training Workout #3
SATURDAY REST or CORE AND AB TRAINING & 20 Minutes of Intervals
SUNDAY REST or CORE AND AB TRAINING & 20 Minutes of Intervals

2 min rest for 1st exercise of each workout. 1 min rest for the rest.
WORKOUT 1: CHEST/SHOULDERS/TRICEPS
EXERCISE SETS REPS
Bench Press 3 6-8
Incline Dumbbell Press 3 8-10
Flat Dumbbell Fly 3 10-12
Dumbbell Shoulder Press 3 8-10
Reverse Fly 3 10-12
Dips 2 10-12
Triceps Pushdown 2 10-12
WORKOUT 2: BACK/BICEPS
EXERCISE SETS REPS
Barbell Row 3 6-8
Close-grip Lat Pulldown 3 8-10
One-arm Dumbbell Row 3 10-12
Barbell Biceps Curl 3 8-10
Hammer Curl 3 10-12
WORKOUT 3: LEGS
EXERCISE SETS REPS
Squat 3 8-10
Lying Hamstring Curl 3 10-12
Leg Extension 3 10-12
Seated Calf Raise 3 12-15
----------------------------------------------------RIPPED FREAK PROGRAM

WEEKLY WORKOUT SCHEDULE

MONDAY Weight-Training Workout #1 + 20 Minutes of Intervals
TUESDAY 5-MINUTE RIPPED SOLUTION + 30 Minutes of Cardio (optional)
WEDNESDAY Weight-Training Workout #2 + 20 Minutes of Intervals
THURSDAY 5-MINUTE RIPPED SOLUTION + 30 Minutes of Cardio (optional)
FRIDAY Weight-Training Workout #3 + 20 Minutes of Intervals
SATURDAY 5-MINUTE RIPPED SOLUTION + 30 Minutes of Cardio (optional)
SUNDAY Rest Day or 30 Minutes of Intervals (optional)

WORKOUT 1: CHEST & BACK

EXERCISE SETS REPS
1a. Incline Dumbbell Press 3-4 6-8
1b. Chin-Ups 3-4 6-8
2a. Flat Dumbbell Fly 2-3 10-12
2b. Lat Pulldowns 2-3 10-12
3a. Seated Cable Row 2-3 12-15
3b. Push Ups 2-3 MAX
* Finish each group of exercises (1a/1b) back-to-back before moving to next grou
p (2a/2b)
WORKOUT 2: LEGS
EXERCISE SETS REPS
1a. Barbell Squats 3-4 6-8
1b. Dumbbell Lunges 3-4 3-4 6-8
2a. Lying HamstringCurls 2-3 10-12
2b. Leg Press 2-3 10-12
2c. Standing Calf Raises 2-3 12-15
* Finish each group of exercises (1a/1b) back-to-back before moving to next grou
p (2a/2b)
WORKOUT 3: SHOULDERS & ARMS
EXERCISE SETS REPS
1a. Dumbbell Shoulder Press 3-4 6-8
1b. Lateral Dumbbell Raises 3-4 6-8
2a. Triceps Pushdown
2-3 10-12
2b. Barbell Curl 2-3 10-12
3a. Dips
2-3 12-15
3b. Alternating Dumbbell Curls 2-3 12-15
* Finish each group of exercises (1a/1b) back-to-back before moving to next grou
p (2a/2b)