Evolution

Contributed by: Francis Li

Save Routine

Warmup

• Lunge - Bodyweight/Weighted
  1 sets × 20 reps
• Squat - Bodyweight/Weighted
  1 sets × 15 reps
• Push-up - Bodyweight/Weighted
  1 sets × 15 reps
• Side-to-side Jump - Bodyweight/Weighted
  1 sets × reps
• Front-to-back Jump - Bodyweight/Weighted
  1 sets × reps

Week 1 - Mon - Chest and Back

• a. Bench Press - Smith
  7 sets × 20, 15, 12, 10, 5, 8, 16 reps
• b. Wide Grip Pulldown - Lever
  7 sets × 20, 15, 12, 10, 5, 8, 16 reps, 1m rest
• a. Incline Bench Press - Dumbbell
  4 sets × 12 reps
• b. One Arm Row - Dumbbell
  4 sets × 10 reps, 1m rest
• a. Standing Fly - Cable
  4 sets × 10 reps
• b. Seated Row - Lever
  4 sets × 10 reps, 1m rest

Week 1 - Tues - Legs and Triceps

• a. Squat - Smith
  7 sets × 20, 15, 12, 10, 5, 8, 16 reps
• b. Triceps Extension - Cable
  7 sets × 20, 15, 12, 10, 5, 8, 16 reps, 1m rest
• a. Seated Leg Curl - Lever
  4 sets × 12 reps
• b. Lying Triceps Extension - Dumbbell
  4 sets × 10 reps, 1m rest
• a. Goblet Squat - Dumbbell
  4 sets × 10 reps
• b. Overhead Triceps Extension - Dumbbell
  4 sets × 15 reps, 1m rest

Week 1 - Weds - Deltoids and Biceps

• a. Overhead Press - Dumbbell
  7 sets × 20, 15, 12, 10, 5, 8, 16 reps
• b. Alternating Curl - Dumbbell
  7 sets × 20, 15, 12, 10, 5, 8, 16 reps, 1m rest
• a. Front Raise - Dumbbell
  4 sets × 12 reps
• b. Curl - EZ Curl Bar
  4 sets × 10 reps, 1m rest
• a. Lateral Raise - Dumbbell
  4 sets × 12 reps
• b. Hammer Curl - Dumbbell
  4 sets × 12 reps, 1m rest

Week 1 - Thurs - Chest and Back

• a. Fly - Dumbbell
  5 sets × 15, 12, 10, 10, 10 reps
• b. Bent-over Row - Dumbbell
  5 sets × 15, 12, 10, 10, 10 reps, 1m rest
• a. Close Grip Bench Press - Smith
  4 sets × 10 reps
• b. Pulldown - Lever
  4 sets × 10 reps, 1m rest
• a. Chest Dip - Bodyweight/Weighted
  4 sets × reps
• b. Seated Row - Lever
  4 sets × 10 reps, 1m rest

Week 1 - Fri - Legs and Triceps

• a. Reverse Lunge - Dumbbell
  5 sets × 15, 12, 10, 10, 10 reps
• b. Triceps Extension - Cable (Straight bar)
  5 sets × 15, 12, 10, 10, 10 reps, 1m rest
• a. Leg Extension - Lever
  4 sets × 10 reps
• b. French Press - EZ Curl Bar
  4 sets × 10 reps, 1m rest
• a. Front Squat - Smith
  4 sets × 10 reps
• b. Triceps Extension - Cable (Split rope handle)
  4 sets × 15 reps, 1m rest

Week 1 - Sat - Deltoids and Biceps

• a. Upright Row - EZ Curl Bar
  5 sets × 15, 12, 10, 10, 10 reps
• b. Triple Curl - Dumbbell
  5 sets × 15, 12, 10, 10, 10 reps, 1m rest
• a. Overhead Press - Dumbbell
  4 sets × 10 reps
• b. Curl - Cable (Straight bar)
  4 sets × 10 reps, 1m rest
• a. Rotating Lateral Raise - Dumbbell
  4 sets × 12 reps
• b. Alternating Curl - Dumbbell
  4 sets × 10 reps, 1m rest

Abs Routine #1

• a. Hanging Leg Raise - Bodyweight/Weighted
  3 sets × 15 reps, 0s rest
• b. Lying Leg-Hip Raise - Bodyweight/Weighted
  3 sets × 20 reps, 0s rest
• c. Bicycle - Bodyweight/Weighted
  3 sets × 25 reps, 0s rest
• d. Crunch - Bodyweight/Weighted
  3 sets × 30 reps, 1m rest

Ab Routine #2

• a. Toes to Bar - Bodyweight/Weighted
  3 sets × 15 reps, 0s rest
• b. Reverse Bicycle - Bodyweight/Weighted
  3 sets × 25 reps, 0s rest
• c. Mountain Climber - Bodyweight/Weighted
  3 sets × 20 reps, 0s rest
• d. Crunch - Bodyweight/Weighted
  3 sets × 30 reps, 1m rest

Week 3 - Mon - Chest & Back

• a. Incline Bench Press - Smith
  4 sets × 15 reps, 0s rest
• b. Pull-up - Bodyweight/Weighted
  4 sets × 10 reps, 0s rest
• c. Pulldown - Lever
  4 sets × 10 reps, 1m rest
• a. Standing Fly - Cable
  4 sets × 12 reps, 0s rest
• b. Push-up - Bodyweight/Weighted
  4 sets × 15 reps, 0s rest
• c. Seated Row - Lever
  4 sets × 12 reps, 1m rest
• a. Bench Press - Dumbbell
  4 sets × 12 reps, 0s rest
• b. Bent-over Row - Smith
  4 sets × 10 reps, 1m rest

Week 3 - Tue - Legs & Triceps

• a. Squat - Smith
  4 sets × 15 reps, 0s rest
• b. Lying Triceps Extension - EZ Curl Bar
  4 sets × 12 reps, 0s rest
• c. Close Grip Bench Press - EZ Curl Bar
  4 sets × 12 reps, 1m rest
• a. Single Leg Split Squat - Dumbbell
  4 sets × 12 reps, 0s rest
• b. Overhead Triceps Extension - Cable (Split rope handle)
  4 sets × 12 reps, 0s rest
• c. Triceps Extension - Cable (Split rope handle)
  4 sets × 12 reps, 1m rest
• a. Step-up - Dumbbell
  4 sets × 20 reps, 0s rest
• b. Bench Dip - Bodyweight/Weighted
  4 sets × 20 reps, 1m rest

Week 3 - Wed - Shoulders & Biceps

• a. Military Press - EZ Curl Bar
  4 sets × 10 reps, 0s rest
• b. Military Press - EZ Curl Bar
  4 sets × 12 reps, 0s rest
• c. Curl - EZ Curl Bar
  4 sets × 10 reps, 1m rest
• a. One Arm Lateral Raise - Cable
  4 sets × 12 reps, 0s rest
• b. Alternating Curl - Dumbbell
  4 sets × 10 reps, 1m rest
• a. Front Raise - Dumbbell
  4 sets × 10 reps, 0s rest
• b. Rear Delt Raise - Dumbbell
  4 sets × 10 reps, 0s rest
• c. Hammer Curl - Cable (Split rope handle)
  4 sets × 10 reps, 1m rest

Week 3 - Thu - Chest & Back

• a. Bench Press - Smith
  4 sets × 15 reps, 0s rest
• b. Chin-up - Bodyweight/Weighted
  4 sets × 10 reps, 0s rest
• c. Narrow Neutral Grip Pulldown - Lever
  4 sets × 12 reps, 1m rest
• a. Standing Fly - Cable
  4 sets × 12 reps, 0s rest
• b. Chest Dip - Bodyweight/Weighted
  4 sets × 15 reps, 0s rest
• c. One Arm Bent-over Row Underhand Grip - Dumbbell
  4 sets × 12 reps, 1m rest
• a. Bench Plyo Push-up - Bodyweight/Weighted
  4 sets × 10 reps, 0s rest
• b. Bench Push-up - Bodyweight/Weighted
  4 sets × 10 reps, 0s rest
• c. Seated Row - Lever
  4 sets × 10 reps, 1m rest

Week 3 - Fri - Legs & Triceps

• a. Deadlift - EZ Curl Bar
  4 sets × 15 reps, 0s rest
• b. Close Grip Bench Press - Smith
  4 sets × 12 reps, 1m rest
• a. Walking Lunge - Dumbbell
  4 sets × 15 reps, 0s rest
• b. Pushdown - Cable
  4 sets × 10 reps, 0s rest
• c. Pushdown - Cable
  4 sets × 10 reps, 1m rest
• a. Leg Extension - Lever
  4 sets × 12 reps, 0s rest
• b. Seated Leg Curl - Lever
  4 sets × 12 reps, 0s rest
• c. Lying Triceps Extension - Dumbbell
  4 sets × 12 reps, 1m rest

Week 3 - Sat - Shoulders & Biceps

• a. Overhead Press - Lever
  4 sets × 12 reps, 0s rest
• b. Alternating Curl - Dumbbell
  4 sets × 10 reps, 0s rest
• c. Alternating Curl - Dumbbell
  4 sets × 10 reps, 1m rest
• a. Lateral Raise - Dumbbell
  4 sets × 12 reps, 0s rest
• b. Arnold Press - Dumbbell
  4 sets × 12 reps, 0s rest
• c. Curl - EZ Curl Bar
  4 sets × 15 reps, 1m rest
• a. Bent-over Rear Delt Raise - Cable
  4 sets × 10 reps, 0s rest
• b. Preacher Curl - EZ Curl Bar
  4 sets × 10 reps, 0s rest
• c. Preacher Curl Pulse - EZ Curl Bar
  4 sets × 10 reps, 1m rest