Level I
Not all workouts need to be followed exactly. You can change the day or exercise.
Workout #1
CHEST
Bench Press
Inclined Press
Chest Fly
BACK
Pull Downs
Pull Ups
TRAPS
Dumbbell Shrugs
ABDOMINALS
Crunches
Workout #2
SHOULDERS
Lateral Raise
Bent Over Reverse Flies
UPPER ARMS
Bi
Preacher Curl
Barbell Curl
Tri
Overhead Triceps Extension
Bench Dips
FOREARMS
Wrist Curl
Reverse Curl
ABDOMINALS
Russian Twist
Workout #3
THIGHS
Barbell Squats
Leg Curls
CALVES
Calf Raises
Jump Rope
LOWER BACK
Good Mornings
Deadlifts
ABDOMINALS
Leg Lifts
Level II
Workout #1
CHEST
Bench Press
Declined Bench Press
Diamond Push Ups
BACK
Bent Over Dumbbell Rows
Chin Ups
THIGHS
Front Squats
Wall Sit
Reverse Plank
CALVES
Box Jump
Calf Raises on 2x4.
TRAPS
Barbell Shrugs
ABDOMINALS
Bicycle Crunch
Workout #2
SHOULDERS
Military Press
Dumbbell Front Raise
LOWER BACK
Barbell Bent-Over Rows
UPPER ARMS
Bi
Cable Curls
Single Arm Dumbbell Curls
Tri
Dips
Rope Push Downs
FOREARMS
Hammer Curl
Fingertip Push Ups
ABDOMINALS
Plank
Iron Bulk Zone
2024 Iron Bulk Zone
