KOH FItness: New Body Building Gains program WEEK 1

Monday - Legs

A. Back Squats -
  Warmup for 20 reps with bar only 
  6 sets 20/20/15/10/6 drop set 12
B. Hack squat (superset with Leg press)
  4 sets of 20/12/8/6
C. Leg Press
  4 sets of 20/12/12/12
D. Seated Leg curl machine 
  5 sets of 20/12/10/8 drop set 8
E. Walking barbell lunges
  3 sets of 12/8/6 on each leg
F. Leg extensions
  6 sets of 20/15/15/10 drop 10 drop 10
G. Hip Abducter and Abducter superset
  3 sets of 20/20 20/20 20/20
H. AB superset
I. High Plank hold
  3 x 60 second
J. Hanging knee raises
  3 x 15 reps
  - Finish - 
K. 25 minutes of LISS Cardio
  BPM between 130 -140


Tuesday - Chest/Back/Shoulders

A. Flat dumbell bench press
    Warm up for 3 sets of 15/10/6
    4 sets of 10/6/4 drop set 8
B. Wide grip lat pull down
    5 sets of 15/12/10/8/ drop 8
C. Smith Machine upright row
    5 sets of 15/12/10/8 drop 8
D. Incline press machine
    5 sets of 15/10/8/4 drop 10
E. Close grip lat pull downs
    5 sets of 15/10/8/8 drop 8
F. Smith machine seated military press 
    5 sets of 15/8/6 drop 6 drop 6
G. Low to high cable fly
    3 sets of 12

Wednesday - Arms/Calves

A. V-bar push downs
  5 sets of 20/20/15/12/8 drop 8
B. Barbell curls
  5 sets of 15/10/8/6 drop 6
C. EZ Bar skull-crushers
  5 set of 15/10/8/8 drop 6
D. Hammer curls
  5 sets of 10/8/6/6 drop 10
E. Overhead cable extensions.
  3 sets of 12
F. High preacher curl superset with EZ bar reverse curl
  3 sets of 12/12
G. Standing Smith machine Calf raises
  4 sets - 20/feet hip width, 20/feet touching, 20/feet wide, 20/hip
H. Toe presses on leg press machine - 4 sets x 15
I. Russian Twist (Superset with next ex) - 4 sets 8 reps per side
J. 12k kettlebell (same weight for circuit) - as little rest as possible
K. Cable Crunch - 4 sets 15 reps - start with 50lbs add 5lbs per set
- Finish - 
L. 25 minutes of steady Cardio on Stair-Master
  BPM between 130 -140

Thursday - REST

Friday - Back/Rear delts

A. Deadlifts - warm up with 3 sets x 10 rep
4 sets of 10/6/4 drop 10
B. Barbell bent-over row
C. 5 sets of 15/12/10/8 drop 8
  Dumbell shrug Superset with next exercise
D. 4 sets of 15 reps
  Bent over lat raises
  4 sets of 10 reps
E. Supported T-Bar row
  5 sets of 12/10/8/6 drop 10
F. Reverse machine fly superset with next ex
  3 sets of 10 resp
G. Seated cable row
  3 sets of 8 resp
H. Weighted Hyperextensions
  2 sets of 20/10
I. Swiss ball roll out (superset w/ next)
  4 sets 12 reps
  rest 30 secs
J. Hollow body rock
  4 sets 20 resp
K. Assault bike
  8 sets of 10 cal reps
  90 second active rest between sets

Saturday - Chest/shoulders/calves

A. Incline barbell bench press
   Warm up with 2 sets of 20/10
   4 sets of 10/6/4 drop 12
B. Flat machine bench press
   5 set of 15/8/8/8 drop 8
C. Low incline dumbell fly
   3 sets of 10 each
D. Standing military press
   5 sets of 15/10/8/6 drop 6
   Lat raise machine superset with next ex
   4 sets of 10 reps
E. Cable front raises
   4 sets of 10
   Around the world lat raises
   5 sets of 12/10/8 drop 8 drop 30
F. Seated calf raises
   4 sets of 15 reps - feet - hip/in/out/hip
   Standing angled calf raises
   4 sets of 15 reps - feet - hip/in/out/hip

Sunday - REST

Let us know if you want the program as a PDF! We'll email it to you, and add you to our list of Kreatures!