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    111 views26 pages

    Week 1: Elliptical Trainer or Exercise Bike

    Uploaded by

    Nisha

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 26

    Week 1

    DAY 1 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3


    Bent Over Two-Dumbbell Row 10-12 60-90 sec 60-90 sec
    Underhand Pullups or Lat Pulldown 10-12 60-90 sec 60-90 sec
    Standing Barbell Curl 10-12 60-90 sec 60-90 sec
    Dumbbell Alternate Bicep Curl 10-12 60-90 sec 60-90 sec
    Elliptical Trainer or Exercise Bike 30 min
    DAY 2 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 60-90 sec 60-90 sec
    Incline Flyes 10-12 60-90 sec 60-90 sec
    Seated Dumbbell Press 10-12 60-90 sec 60-90 sec
    Dumbbell Side Laterals 10-12 60-90 sec 60-90 sec
    Triceps Extension 10-12 60-90 sec 60-90 sec
    Bench Dips 10-12 60-90 sec 60-90 sec
    DAY 3 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 4 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Squats 10-12 60-90 sec 60-90 sec
    Dumbbell Lunges 10-12 60-90 sec 60-90 sec
    Leg Curls 10-12 60-90 sec 60-90 sec
    Stiff-Legged Barbell Deadlift 10-12 60-90 sec 60-90 sec
    Seated Calf Raise 10-12 60-90 sec 60-90 sec
    Standing Calf Raises 10-12 60-90 sec 60-90 sec
    Crunches 10-12 60-90 sec 60-90 sec
    Lying Leg Raises 10-12 60-90 sec 60-90 sec
    DAY 5 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Underhand Pullups or Lat Pulldown 10-12 60-90 sec 60-90 sec
    Bent Over Two-Dumbbell Row 10-12 60-90 sec 60-90 sec
    Hyperextensions (Back Extensions) 10-12 60-90 sec 60-90 sec
    Concentration Curls 10-12 60-90 sec 60-90 sec
    Preacher Curls 10-12 60-90 sec 60-90 sec
    DAY 6 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 7 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Incline Barbell Bench Press 10-12 60-90 sec 60-90 sec
    Pec Dec (Butterfly) 10-12 60-90 sec 60-90 sec
    Dumbbell Side Laterals 10-12 60-90 sec 60-90 sec
    Seated Dumbbell Press 10-12 60-90 sec 60-90 sec
    Triceps Pushdown 10-12 60-90 sec 60-90 sec
    Lying Barbell Triceps Extension 10-12 60-90 sec 60-90 sec
    REST NOTES
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec

    REST NOTES
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    REST NOTES

    REST NOTES
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    REST NOTES
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    REST NOTES

    REST NOTES
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    60-90 sec
    Week 2
    DAY 8 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Ab Crunch Machine 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 9 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 10 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Underhand Cable Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 11 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Flyes 10-12 2 min 2 min
    Bent Over Side Laterals 10-12 2 min 2 min
    Seated Dumbbell Press 10-12 2 min 2 min
    Dips - Triceps Version 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 12 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 13 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Barbell Squat 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 14 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Two-Dumbbell Row 10-12 2 min 2 min
    Pullups or Lat Pulldown 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Concentration Curls 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 3
    DAY 15 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 16 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Barbell Triceps Extensions 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 17 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Lying Leg Raises 10-12 2 min 2 min
    DAY 18 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 19 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 20 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Incline Barbell Bench Press 10-12 2 min 2 min
    Pec Dec (Butterfly) 10-12 2 min 2 min
    Bent Over Side Laterals 10-12 2 min 2 min
    Seated Dumbbell Press 10-12 2 min 2 min
    Bench Dips or Dip Machine 10-12 2 min 2 min
    Overhead Dumbbell Tricep Extension 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 21 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    Week 4
    DAY 22 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Lying Leg Raises 10-12 2 min 2 min
    DAY 23 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Two-Dumbbell Row 10-12 2 min 2 min
    Dumbell Deadlift 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Concentration Curls 10-12 2 min 2 min
    Alternating Hammer Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 24 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 25 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Machine Shoulder Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Barbell Triceps Extensions 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 26 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Barbell Squat 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 27 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 28 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Lat Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 5
    DAY 29 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Smith Overhead Shoulder Press 10-12 2 min 2 min
    Dips - Chest Version or Dip Machine 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 30 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 31 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Ab Crunch Machine 10-12 2 min 2 min
    DAY 32 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Pullups or Lat Pulldown 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Alternating Hammer Curl 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 33 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 34 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 35 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Barbell Squat 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 6
    DAY 36 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 37 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Underhand Lat Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 38 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Machine Shoulder Press 10-12 2 min 2 min
    Bench Dips or Dip Machine 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 39 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 40 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Lying Leg Raises 10-12 2 min 2 min
    DAY 41 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Pullups or Lat Pulldown 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 42 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    Week 7
    DAY 43 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 44 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Barbell Squat 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 45 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 46 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Lat Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 47 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Machine Shoulder Press 10-12 2 min 2 min
    Bench Dips or Dip Machine 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 48 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 49 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Lying Leg Raises 10-12 2 min 2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 8
    DAY 50 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Pullups or Lat Pulldown 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Alternating Hammer Curl 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 51 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 52 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 53 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Squats 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Leg Curls 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Lying Leg Raises 10-12 2 min 2 min
    DAY 54 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 55 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Lat Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 56 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Machine Shoulder Press 10-12 2 min 2 min
    Dips - Chest Version or Dip Machine 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 9
    DAY 57 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 58 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Lying Leg Raises 10-12 2 min 2 min
    DAY 59 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Lat Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 60 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 61 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 62 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Squats 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Leg Curls 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 63 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    Week 10
    DAY 64 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Lat Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Alternate Dumbbell Curl 10-12 2 min 2 min
    Preacher Curls 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 65 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Machine Shoulder Press 10-12 2 min 2 min
    Dips - Chest Version or Dip Machine 10-12 2 min 2 min
    Lying Barbell Triceps Extensions 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 66 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 67 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Stiff-Legged Dumbbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Flat Bench Lying Leg Raise 10-12 2 min 2 min
    DAY 68 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Cable Pulldowns 10-12 2 min 2 min
    Barbell Deadlift 10-12 2 min 2 min
    Dumbbell Alternate Bicep Curl 10-12 2 min 2 min
    Preacher Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 69 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 70 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Flat Bench Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Military Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 11
    DAY 71 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Barbell Squat 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 72 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 73 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Pullups or Lat Pulldown 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Alternating Hammer Curl 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 74 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Seated Barbell Shoulder Press 10-12 2 min 2 min
    Bench Dips or Dip Machine 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 75 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 76 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Leg Press 10-12 2 min 2 min
    Leg Extensions 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Straight Leg Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Calf Press on Leg Press 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Flat Bench Lying Leg Raise 10-12 2 min 2 min
    DAY 77 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    Bent Over Barbell Row 10-12 2 min 2 min
    Underhand Cable Pulldowns 10-12 2 min 2 min
    Stiff-Legged Dumbbell Deadlift 10-12 2 min 2 min
    Dumbbell Alternate Bicep Curl 10-12 2 min 2 min
    Alternating Hammer Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    Week 12
    DAY 78 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 79 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Dumbbell Bench Press 10-12 2 min 2 min
    Incline Dumbbell Flyes 10-12 2 min 2 min
    Seated Side Lateral Raise 10-12 2 min 2 min
    Barbell Shoulder Press 10-12 2 min 2 min
    Triceps Pushdown 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 80 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
    Barbell Squat 10-12 2 min 2 min
    Dumbbell Lunges 10-12 2 min 2 min
    Seated Leg Curl 10-12 2 min 2 min
    Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
    Seated Calf Raise 10-12 2 min 2 min
    Standing Calf Raises 10-12 2 min 2 min
    Crunches 10-12 2 min 2 min
    Hanging Leg Raise 10-12 2 min 2 min
    DAY 81 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    DAY 82 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
    One-Arm Dumbbell Row 10-12 2 min 2 min
    Underhand Pullups or Lat Pulldown 10-12 2 min 2 min
    Hyperextensions 10-12 2 min 2 min
    Alternating Hammer Curl 10-12 2 min 2 min
    Standing Barbell Curl 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 83 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
    Bench Press 10-12 2 min 2 min
    Incline Dumbbell Flyes 10-12 2 min 2 min
    Dumbbell Side Laterals 10-12 2 min 2 min
    Machine Shoulder Press 10-12 2 min 2 min
    Dips - Chest Version or Dip Machine 10-12 2 min 2 min
    Lying Triceps Press 10-12 2 min 2 min
    Elliptical Trainer or Exercise Bike 30 min
    DAY 84 - Cardio REPS SET 1 REST SET 2 REST SET 3
    Elliptical Trainer or Exercise Bike 30 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min
    REST NOTES

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES
    2 min
    2 min
    2 min
    2 min
    2 min
    2 min

    REST NOTES

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