Welcome to Eric Chesser's Program

Fitness isn’t seasonal for Eric Chesser – It’s a lifestyle and big part of the reason he is who he is today. With Summer coming and Fall soon to follow, join Eric as he breaks down his easy-to-follow 90-Day Program into three 30-Day phases that will keep you motivated, happy and most importantly, healthy.

STAGE 1

Stage 1 kicks off the first 30 days of Eric's 90-Day program. In this stage, we will focus on the very basic movements and performing each exercise in 4 sets with 12-15 reps per set. Remember to push yourself but always be in absolute control of the weight throughout the entire movement. Good luck and work hard!

Shoulder Day

MOVEMENT #1

SEATED DB PRESS

4 Sets of 12-15 Reps
MOVEMENT #2

DB LAT RAISE

4 Sets of 12-15 Reps
MOVEMENT #3

UPRIGHT ROW

4 Sets of 12-15 Reps
MOVEMENT #4

REAR DELT FLYES

4 Sets of 12-15 Reps
MOVEMENT #5

ALTERNATING DB FRONT RAISE

4 Sets of 12-15 Reps

Arms Day

MOVEMENT #1

ALTERNATING DUMBELL CURL

4 Sets of 12-15 Reps
MOVEMENT #2

STRAIGHT BAR CURLS

4 Sets of 12-15 Reps
MOVEMENT #3

HAMMER CURLS

4 Sets of 12-15 Reps
MOVEMENT #4

EZ BAR CURLS

4 Sets of 12-15 Reps
MOVEMENT #5

CONCENTRATION CURLS

4 Sets of 12-15 Reps

Triceps Day

MOVEMENT #1

SKULLCRUSHERS

4 Sets of 12-15 Reps
MOVEMENT #2

DB KICKBACK

4 Sets of 12-15 Reps
MOVEMENT #3

DB OVERHEAD EXTENSION

4 Sets of 12-15 Reps
MOVEMENT #4

DIPS

4 Sets of 12-15 Reps
MOVEMENT #5

TRICEP PUSHDOWNS

4 Sets of 12-15 Reps

Leg Day

MOVEMENT #1

BARBELL SQUATS

4 Sets of 12-15 Reps
MOVEMENT #2

LEG EXTENSIONS

4 Sets of 12-15 Reps
MOVEMENT #3

HAMSTRING CURLS

4 Sets of 12-15 Reps
MOVEMENT #4

LEG PRESS

4 Sets of 12-15 Reps
MOVEMENT #5

WALKING LUNGES

4 Sets of 12-15 Reps
MOVEMENT #6

CALF RAISE

4 Sets of 12-15 Reps

Chest Day

MOVEMENT #1

FLAT DB PRESS

4 Sets of 12-15 Reps
MOVEMENT #2

INCLINE DB PRESS

4 Sets of 12-15 Reps
MOVEMENT #3

CABLE FLYES

4 Sets of 12-15 Reps
MOVEMENT #4

DB FLYES

4 Sets of 12-15 Reps
MOVEMENT #5

PUSH UPS

4 Sets of 12-15 Reps
MOVEMENT #6

BARBELL BENCH PRESS

4 Sets of 12-15 Reps
MOVEMENT #7

INSIDE INCLINE DB PRESS

4 Sets of 12-15 Reps

Back Day

MOVEMENT #1

BENT OVER BARBELL ROW

4 Sets of 12-15 Reps
MOVEMENT #2

DB ROWS

4 Sets of 12-15 Reps
MOVEMENT #3

LAT PULL DOWN

4 Sets of 12-15 Reps
MOVEMENT #4

PULL UPS

4 Sets of 12-15 Reps
MOVEMENT #5

SEATED ROW

4 Sets of 12-15 Reps
MOVEMENT #6

CLOSE GRIP PULLDOWN

4 Sets of 12-15 Reps

STAGE 2

Shoulder Day

MOVEMENT #1

SEATED DB PRESS

4 Sets of 12-15 Reps
MOVEMENT #2

DB LAT RAISE

4 Sets of 12-15 Reps
Superset With

Superset with Single Alternating Lat Raises

MOVEMENT #3

ALTERNATING DB FRONT RAISE

4 Sets of 12-15 Reps
Superset With
REAR DELT FLYES
MOVEMENT #4

DB LAT RAISE

Dropset

4x10 Double Side lat (20,15,10,5)

Arm Day

MOVEMENT #1

EZ BAR CURLS

4 Sets of 12-15 Reps
Superset With

Superset with Wide Grip Barbell Curls

MOVEMENT #2

CONCENTRATION CURLS

4 Sets of 12-15 Reps
MOVEMENT #3

STRAIGHT BAR CURLS

4 Sets of 12-15 Reps
Superset With
HAMMER CURLS
MOVEMENT #4

ALTERNATING DUMBELL CURL

Dropset

Drop set 4x10 Db Curls together (both arms) (20,15,10,5)

MOVEMENT #5

SKULLCRUSHERS

4 Sets of 12-15 Reps
MOVEMENT #6

TRICEP PUSHDOWNS

4 Sets of 12-15 Reps
Superset With
DB KICKBACK
MOVEMENT #7

DIPS

4 Sets of 12-15 Reps
Superset With

Alternate with 1 arm cable pull downs.

MOVEMENT #8

TRICEP PUSHDOWNS

Dropset

Drop set 2 hand cable

Leg Day

MOVEMENT #1

BARBELL SQUATS

4 Sets of 12-15 Reps
Superset With
WALKING LUNGES
MOVEMENT #2

LEG EXTENSIONS

4 Sets of 12-15 Reps
Superset With
HAMSTRING CURLS
MOVEMENT #3

LEG PRESS

Dropset

Leg Press drop set 4 sets

MOVEMENT #4

CALF RAISE

Dropset

Calf raises drop set 4 set x 15-20

Chest Day

MOVEMENT #1

BARBELL BENCH PRESS

4 Sets of 12-15 Reps
Superset With
FLAT DB PRESS
MOVEMENT #2

INCLINE DB PRESS

4 Sets of 12-15 Reps
MOVEMENT #3

CABLE FLYES

Dropset

Cable Flyes drop set 4 sets.

MOVEMENT #4

PUSH UPS

Dropset

Push up burn out - 4 sets to failure - 1 minute break between sets

Back Day

MOVEMENT #1

BENT OVER BARBELL ROW

4 Sets of 12-15 Reps
Superset With

Superset with Single DB Rows.

MOVEMENT #2

LAT PULL DOWN

Dropset

Wide grip Lat pull down drop set 4 sets 10-12 reps.

MOVEMENT #3

SEATED ROW

Dropset

Seated cable row drop set.

MOVEMENT #4

CLOSE GRIP PULLDOWN

Dropset

Close Grip Lat Pull Down drop set.

STAGE 3

Shoulder Day

MOVEMENT #1

SEATED DB PRESS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #2

DB LAT RAISE

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #3

UPRIGHT ROW

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #4

REAR DELT FLYES

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #5

ALTERNATING DB FRONT RAISE

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up

Arms Day

MOVEMENT #1

ALTERNATING DUMBELL CURL

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #2

STRAIGHT BAR CURLS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #3

HAMMER CURLS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #4

EZ BAR CURLS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #5

CONCENTRATION CURLS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up

Triceps Day

MOVEMENT #1

SKULLCRUSHERS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #2

DB KICKBACK

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #3

DB OVERHEAD EXTENSION

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #4

DIPS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #5

TRICEP PUSHDOWNS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up

Leg Day

MOVEMENT #1

BARBELL SQUATS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #2

LEG EXTENSIONS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #3

HAMSTRING CURLS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #4

LEG PRESS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #5

WALKING LUNGES

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #6

CALF RAISE

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up

Chest Day

MOVEMENT #1

FLAT DB PRESS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #2

INCLINE DB PRESS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #3

CABLE FLYES

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #4

DB FLYES

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #5

PUSH UPS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #6

BARBELL BENCH PRESS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #7

INSIDE INCLINE DB PRESS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up

Back Day

MOVEMENT #1

BENT OVER BARBELL ROW

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #2

DB ROWS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #3

LAT PULL DOWN

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #4

PULL UPS

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #5

SEATED ROW

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up
MOVEMENT #6

CLOSE GRIP PULLDOWN

4 Sets of 12-15 Rep
with Tempo - 3 Down 1 Up