– Shred –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Triceps Pushdowns on Cable w/ Rope Splits | 4 | 25 | 60 seconds |
| EZ Bar Skull Crushers | 3 | 16 | 60-90 seconds |
| V-Bar Triceps Pushdowns on Cable | 3 | 16 | 60 seconds |
| Machine Shoulder Press | 5 | 12-16 | 60-90 seconds |
| Front Raises w/ Plate | 2 | Failure | 30 seconds |
– Bulk –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Triceps Pushdowns on Cable w/ Rope Splits | 4 | 16-20 | 90 seconds |
| EZ Bar Skull Crushers | 3 | 12 | 90-120 seconds |
| V-Bar Triceps Pushdowns on Cable | 3 | 12 | 90-120 seconds |
| Machine Shoulder Press | 5 | 8-12 | 90-120 seconds |
| Front Raises w/ Plate | 2 | Failure | 30 seconds |
– Shred Cardio –
| Time | Exertion | Exertion Reference |
| 40 min | Medium-High | Video Link |
