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Please try a free full length example below - Chest & Upper Back 8 Exercises x 8 reps
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Shoulders & Abs (8×8)
Shoulder and Abdominal exercise program containing: Shoulder Press, Abdominal Crunch, Lateral Raise, Mountain Climb, Forward Raise, Medicine Ball Crunch and Throw, Shoulder Shrug and Plank, performing 8 repetitions or holding for 15 seconds
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Tricep (8×8)
Tricep exercise program containing: Press Up, Lying Tricep Extension, Tricep Dip, Diamond Press Up, Overhead Tricep Extensions, Close Grip Barbell Bench Press, Tricep Cable Extension and Overhead Cable Extension, performing 8 repetitions of each
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Chest (8×8)
Pectoral exercise program containing: Barbell Bench Press, Press Up, Chest Fly, Incline Barbell Bench Press, Crucifix Press Up, Decline Dumbbell Bench Press, Cable Chest Fly and Close Grip Barbell Bench Press, performing 8 repetitions of each
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Bicep (8×8)
Bicep exercise program containing: Dumbbell Bicep Curl, Incline Hammer Curl, Close Grip Pull Up, Hammer Curl, Barbell Bicep Curl, EZ Bar Curl, Isolated Barbell Curl and Cable Bicep Curl, performing 8 repetitons of each
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Bicep and Tricep (8×4)
Bicep and Tricep exercise program containing: Hammer Curl, Bent-Over Tricep Extension, Pull Up and Overhead Tricep Extension, performing 8 repetitions of each
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Abdominals (8×8)
Abdominal exercise program containing: Abdominal Cycling, Medicine Rotation, Plank, Leg Raise, Medicine Ball Crunch and Throw, Mountain Climb, Abdominal Crunch and Dumbbell Side Bend, performing 8 repetitions or holding for 15 seconds
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Quads and Hamstring (8×4)
Quadricep and Hamstring exercise program containing: Leg Press, Knee Lift, Leg Extension and Leg Curl, performing 8 repetitions of each
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Chest and Upper Back (8×4)
Pectoral and Upper Back exercise program containing: Chest Fly, Bent-Over Barbell Row, Dumbbell Bench Press and Behind Head Pull Up, performing 8 repetitions of each
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Tricep (8×4)
Tricep exercise program containing: Overhead Tricep Extension, Diamond Press Up, Lying Tricep Extension and Tricep Dip, performing 8 repetitions of each
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Chest (8×4)
Pectoral exercise program containing: Chest Fly, Incline Dumbbell Bench Press, Press Up and Barbell Bench Press, performing 8 repetitions of each
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Bicep (8×4)
Bicep exercise program containing: EZ Bar Curl, Hammer Curl, Isolated Barbell Curl and Close Grip Pull Up, performing 8 repetitions of each
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Abdominals (8×4)
Abdominal exercise program containing: Medicine Ball Rotation, Abdominal Crunch, Mountain Climb and Abdominal Cycling, performing 8 repetitions of each