WFPC Workout

Day 1 – Legs

• Start with Hamstrings to Failure 1 Set (Good Mornings, with a plate against your chest)
• Then do Quads to Failure 1 Set (Lunges, Step Forward or Back or Do Sumo Squats)
• Then do Calves to Failure 1 Set (Standing Calve Raises, with a weight bar on your shoulders or dumbbells in your hands and walk back & forth on the tips of your toes)
• No Breaks Between Sets & Repeat for 30-60 minutes

Day 2 – Back, Upper & Lower

• Start with Upper Back to Failure 1 Set (Pull Up’s, Pull Downs, Seated Rows or Chain Saws)
• Then do Lower Back to Failure 1 Set (Good Mornings or Dead Lifts)
• No Breaks Between Sets & Repeat for 30-60 minutes

Day 3 – Chest & Abs

• Start with Chest to Failure 1 Set (Flate, Incline or Decline Dumbbell Presses or Fly’s)
• Then do Abs to Failure 1 Set (Sit Ups, Crunches or Hanging Leg Raises)
• No Breaks Between Sets & Repeat for 30-60 minutes

Day 4 – Shoulders, Traps & Neck

• Start with Shoulder to Failure 1 Set (Wide Grip Standing Dumbbell Presses)
• Then do Traps to Failure 1 Set (Standing Shrugs)
• Then do Neck to Failure 1 Set (Standing Left to Right Head Twists)
• No Breaks Between Sets & Repeat for 30-60 minutes

Day 5 – Arms

• Start with Biceps’s to Failure 1 Set (Standing Hammer Style Dumbbell Curls)
• Then do Tricep’s to Failure 1 Set (Standing Behind the Head Dumbbell Raises)
• No Breaks Between Sets & Repeat for 30-60 minutes
• Finish with Forearms after arms

* Do Drop Sets for every Exercise & Do each Exercise to Failure!

And remember, never hold your movements, and if your urine is yellow or orange or has a pungent odor, you’re dehydrated and some studies have now confirmed that MISSING ONE HOUR OF SLEEP is EQUIVALENT to AGING YOUR BODY BY A WEEK, that you can never get back, because our body works on a 24-Hour Cycle!