WEEK FOCUS LIFTING PATTERN CARDIO

Week 1 Strength/Cardio General (3x) 3-4 (40-60 min sessions)

Week 2 Strength/Cardio General (3x) 3-4 (40-60 min sessions)
Week 3 Strength/Cardio General (3x) 3-4 (40-60 min sessions)
Week 4 Strength/Cardio Heavy (H1a, H2a, H3a) 3-4 (40-60 min sessions)
Week 5 Strength/Cardio Heavy (H1a, H2a, H3a) 3-4 (40-60 min sessions)
Week 6 Strength/Cardio Light (L1 for 1 min, L2 for 1 min) ab workout 3-4 (40-60 min sessions)
Week 7 Strength/Cardio Heavy (H1b, H2b, H3a) 3-4 (40-60 min sessions)
Week 8 Strength/Cardio Heavy (H1a, H2a, H3a) 3-4 (40-60 min sessions)
Week 9 Strength/Cardio Light (L1 for 1:30 min, L2 for 2 min) ab workout 3-4 (40-60 min sessions)
Week 10 Strength/Cardio Heavy (H1a, H2a, H3a) 3-4 (40-60 min sessions)
Week 11 Strength/Cardio Light (L2 for 2:30 min, L1 for 3 min) 3-4 (40-60 min sessions)
Week 12 Strength/Cardio Heavy (H1b, H2b, H3a) 3-4 (40-60 min sessions)
Week 13 Strength/Cardio Light (L1 for 3:30), H1a, H2a 3-4 (40-60 min sessions)

General Set x Reps (Alternative Ex.)/Notes

Bench Press Incline Dumbbell Pr
Squat Lunge
Chin Up Bicep Curl
Tricep Pushdown Dips
Shoulder Press Lateral Extensions (sideways or front)
Hamstring Curl (Mach) Hamstring Curl (Ex. Ball)
Rows (machine) One arm rows (another on bench)
Back Extensions Deadlifts (if you've never done this don't try it, good way to injure yourself)
Reverse Bi Curl (Hold bar overhand, curl up towards shoulders)
Abs Lower (Leg extensions, thurst ups)
Abs Upper (Ball crunches, planck, bicycles)
Abs Side (Side extensions, side planks)
Note: do abs in curcuit format going on exercise to the next
no stopping)

Heavy 1a (Chest/Back) Set x Reps (Alternative Ex.)/Notes

Bench Press 3x 8-12 (Slow on downward movement, 2 secs, stop right above chest, no bounce)
Incline Dumbell Press 3x 8-12
Dips 3x 8-12
Lat Pull Down 3x 8-12 (down to chin, NOT behind head)
Rows 3x 8-12 (or one arm)
High Rows 3x 8-12 (on machine)
(work in deadlifts if experienced)

Heavy 1b (Chest/Back) Set x Reps (Alternative Ex.)/Notes

Flat Bench Dumbbell Press 3x 8-12
Flyes 3x 8-12 Release slowly outwards, squeeze chest at top of motion
Low Press with Cable Mach 3x 8-12
One Arm Rows 3x 8-12
Pull Ups 3x 8-12 (Can use assistance on machine if needed)
High or Low Row on Mchn 3x 8-12

Heavy 2a (Legs/Shoulders) Set x Reps (Alternative Ex.)/Notes

Squat Keep spine concave-stick out chest, decline until quads are paralell w. grd
Hamstring Curl
One-leg squat This takes a while, hold support until you get balance/strength
Deadlift Keep spine straight, chest out, head up, start with low, low weight
Shoulder Press
Upright rows Imagine your elbows were being pulled up by strings
Side Raises Extend to slightly past 90 degrees, hold, and decline, always in control

Heavy 2b (Legs/Shoulders) Set x Reps (Alternative Ex.)/Notes

Lunge 3x 8-12 Keep spine straight-stick out chest, decline until quad are paralell w. grd
Calf Raise 3x 8-12 On machine or hold heavy weights
Ball Hamstring Curl 3x 8-12 Remember to thrust your pelvis up as you squeeze hams in
Shoulder Press 3x 8-12
Front Lateral Raises 3x 8-12
Upright rows 3x 8-12 Really important exercise for rowing

Heavy 3 (Arms) Set x Reps (Alternative Ex.)/Notes

Chin ups seated bi curl (get fully extension down and up)
Hammer Curls Use 'neutral grip' which is when you have palms facing eachother
Reverse Curls Hold bar overhand w/ palms facing thighs, squeeze up to should, curlbar good to use
Tricep Push down Use 'neutral grip' again, rope attachment helpful, this is with cable
Skull Crushers Lay w. back on bench, hold curl bar overhand, bend at elbows only until
fists approach head, stop at 90 degrees
Ab Curcuit-work in upper, lower, and sides, 4-6 exercises, do in curcuit format w/o breaks

L1 - Light Curcuit 1 Time specified that week Alternative Exercise

Bench Press Dips
Squat
Chin Up
Tricep Pushdown
Shoulder Press
Hamstring Curl (Mach)
Rows (machine)
Back Extensions
Reverse Bi Curl

L2 - Light Curcuit 2 Time specified that week Alternative Exercise

Incline Dumbbell Press Flyes
Lunge Seated Sqaut (on mach)
Bicep Curls w/ bar (Seated) Hammer Curls w. neutral grip
Hamstring Curls on Ball
Tricep Pushdown
Upright rows
Leg extensions (on mach)
Upright rows
Deadlifts (if you feel comfortable doing them)