SS2 / SCULPT
SCULPT - ECT - BEG
EXERCISE CONCEPT – SUPER SET TWO
| Exercises in each set | 2 |
| Reps | 10 |
| Sets | 4 |
| Rest between sets | 1.45 min |
SCULPT - MESO - BEG
EXERCISE CONCEPT – SUPER SET TWO
| Exercises in each set | 2 |
| Reps | 12 |
| Sets | 4 |
| Rest between sets | 1.45 min |
SCULPT - ENDO - BEG
EXERCISE CONCEPT – SUPER SET TWO
| Exercises in each set | 2 |
| Reps | 15 |
| Sets | 4 |
| Rest between sets | 1.45 min |
SS2 / MUSCLE GAIN
MG - ECT - BEG
EXERCISE CONCEPT – SUPER SET TWO
| Exercises in each set | 2 |
| Reps | 8 |
| Sets | 4 |
| Rest between sets | 1.45 min |
MG - MESO - BEG
EXERCISE CONCEPT – SUPER SET TWO
| Exercises in each set | 2 |
| Reps | 10 |
| Sets | 4 |
| Rest between sets | 1.45 min |
MG - ENDO - BEG
EXERCISE CONCEPT – SUPER SET TWO
| Exercises in each set | 2 |
| Reps | 12 |
| Sets | 4 |
| Rest between sets | 1.45 min |
SS3 / FAT LOSS
FL - ECTO - BEG
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 3 |
| Rest between sets | 1 min |
| Rest between blocks | 3 min |
FL - MESO - BEG
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 12 |
| Sets | 3 |
| Rest between sets | 1 min |
| Rest between blocks | 3 min |
FL - ENDO - BEG
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 15 |
| Sets | 3 |
| Rest between sets | 1 min |
| Rest between blocks | 3 min |
FL - ECTO - INT
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 3 |
| Rest between sets | 1 min |
| Rest between blocks | 2 min |
SS3 / SCULPT
SCULPT - ECTO - INT
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 5 |
| Rest between sets | 1.30 min |
SCULPT - MESO - INT
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 12 |
| Sets | 5 |
| Rest between sets | 1.30 min |
SCULPT - ENDO - INT
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 15 |
| Sets | 5 |
| Rest between sets | 1.30 min |
SCULPT - ECTO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 4 |
| Rest between sets | 1.30 min |
SCULPT - MESO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 12 |
| Sets | 6 |
| Rest between sets | 1.30 min |
SCULPT - ENDO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 15 |
| Sets | 6 |
| Rest between sets | 1.30 min |
SS3 / MUSCLE GAIN
MG - ECT0 - INT - MONTHS 3 & 8
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 8 |
| Sets | 5 |
| Rest between sets | 1.45 min |
MG - ECT0 - INT - MONTHS 13 & 18
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 8 |
| Sets | 5 |
| Rest between sets | 1.30 min |
MG - MESO - INT - MONTHS 3 & 8
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 5 |
| Rest between sets | 1.45 min |
MG - MESO - INT - MONTHS 13 & 18
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 5 |
| Rest between sets | 1.30 min |
MG - ENDO - INT MONTHS 3 & 8
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 12 |
| Sets | 5 |
| Rest between sets | 1.45 min |
MG - ENDO - INT MONTHS 13 & 18
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 12 |
| Sets | 5 |
| Rest between sets | 1.30 min |
MG - ECTO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 8 |
| Sets | 4 |
| Rest between sets | 1.30 min |
MG - MESO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 6 |
| Rest between sets | 1.30 min |
MG - ENDO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 12 |
| Sets | 6 |
| Rest between sets | 1.30 min |
RESISTANCE & INTERVALS / FAT LOSS
FL - MESO - INT & ADV
EXERCISE CONCEPT – RESISTANCE & INTERVALS
| No. of exercises | 6 |
| Reps | 12 |
| No. of intervals | 6 |
| Interval breakdown | 20 sec high intensity / 40 sec recovery |
| Rest between rounds | 3 mins |
| Rounds | 4 |
FL - ENDO - INT & ADV
EXERCISE CONCEPT – RESISTANCE & INTERVALS
| No. of exercises | 6 |
| Reps | 15 |
| No. of intervals | 6 |
| Interval breakdown | 20 sec high intensity / 40 sec recovery |
| Rest between rounds | 3 mins |
| Rounds | 4 |
EXTRA TABLES
SS3 - SC - ECTO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 10 |
| Sets | 4 |
| Rest between sets | 1.30 min |
R.PYR - SC - ENDO - ADV 9
EXERCISE CONCEPT – REVERSE PYRAMID
| Exercises in each set | 3 |
| Sets | 6 |
| Reps | 10 / 12 / 15 / 15 / 12 / 10 |
| Rest between sets | 1 min 30 sec |
PYR - MG - ECTO - INT
EXERCISE CONCEPT – PYRAMID
| Exercises in each set | 2 |
| Sets | 5 |
| Reps | 10 / 8 / 6 / 8 / 10 |
| Rest between sets | 1 min 40 sec |
PYR - SC - MESO - ADV
EXERCISE CONCEPT – PYRAMID
| Exercises in each set | 2/3 |
| Sets | 5 |
| Reps | 12 / 10 / 8 / 10 / 12 |
| Rest between sets | 1 min 30 sec |
PYR - SC - ENDO - ADV
EXERCISE CONCEPT – PYRAMID
| Exercises in each set | 2/3 |
| Sets | 5 |
| Reps | 15 / 12 / 10 / 12 / 15 |
| Rest between sets | 1 min 30 sec |
SS3 - SC - ENDO - ADV
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 15 |
| Sets | 6 |
| Rest between sets | 1.30 min |