Beginners to Intermediate Fitness Phase; 1-4 Days per Week

 

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WEEK 1, WORKOUT 1

Muscle Group

EX#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

CHEST

S31

Bench Press (Bb)

15


12


*S30

Incline Bench Press (Db)

12


12


SHOULDERS

S17

Shoulder Press. (Db)

12


12


*S19

Lateral Raise (Db)

12


12


TRAPEZIUS

*S21

Shrugs (Db)

15


15


TRICEPS

S68

Tricep Pushdown

12


12


ABDOMINALS

*S36

Crunches

Fatigue


Fatigue




WEEK 1, WORKOUT 2

Muscle Group

EX#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


12


S47

Leg Extension

12


12


S43

Lying Leg Curls

12


12


CALVES

S48

Seated Calf Raises

20


20


BACK

S12

Lat. Machine Pulldown Behind The Neck

15


12


*S13

One Arm Row

12


12


BICEPS

S25

Bicep Curl (Db)

12


12


FOREARMS

*S27

Wrist Curls (Db)

20


20


ABDOMINALS

S39

Seated Leg Lifts

Fatigue


Fatigue



 

WEEK 1, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

CHEST

S33

Flys (Db)

10

10

S53

Dips

8

8

SHOULDERS


S17

Shoulder Press (Db)

12

10


S20

Upright Row (Db)

10

10

S19

Lateral Raise (Db)

12

10

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

TRICEPS

S68

Tricep Push Down

12

10

S69

Lying Tricep Extension (Bb)

10

12

ABDOMINALS

*S37

Twisted Crunches

Fatigue

Fatigue


 

WEEK 1, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

S47

Leg Extension

10

10

S4

Lunges (Db)

10

10

*S8

Standing Calf raises (Db)

12

12

BACK

S14

Front lat machine pulldown

10

10

*S15

Back extension lying on stomach

12

12

BICEPS

S45

Cable Curl

10

10

S52

Incline Bench Curl

10

10

FOREARMS

*S70

Wrist Curl (Bb)

12

10

ABDOMINALS

*S36

Crunches

15

15


WEEK 2, WORKOUT 1

MUSCLE GROUP

EX#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

CHEST

S32

Incline Bench Press (Bb)

15


12



*S29

Bench Press (Db)

12


12


SHOULDERS

S17

Shoulder Press (Db)

12


12



*S62

Upright Row (Cable)

12


12


TRAPEZIUS

*S21

Dumbbell Shrugs

15


12


TRICEPS

S23

Kickbacks

12


12


ABDOMINALS

S42

Pelvic Lifts

Fatigue

Fatigue


 

WEEK 2, WORKOUT 2

MUSCLE GROUP

EX#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15


12



*S4

Lunges (Db)

12


12


CALVES

S8

Standing Calf Raises (Db)

20


15


BACK

*S55

Machine Lower Back WORKOUT

15


12



S14

Front Lat. Machine Pulldown

12


12


BICEPS

S25

Biceps Curl (Db)

12


12


FOREARMS

*S28

Reverse Wrist Curl

20


15


ABDOMINALS

S39

Seated Leg Lifts

Fatigue

Fatigue


 

WEEK 2, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

CHEST

S33

Flys (Db)

10

10

S53

Dips

8

8

SHOULDERS


S17

Shoulder Press (Db)

12

10


S20

Upright Row (Db)

10

10

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

TRICEPS

S68

Tricep Push Down

12

10

S69

Lying Tricep Extension (Bb)

10

12

ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue


WEEK 2, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S47

Leg Extension

10

10

10

S43

Lying Leg Curl

10

10

10

S48

Seated Calf Raises

15

15


BACK

S13

One arm row

12

10

12

*S15

Back extension lying on stomach

12

12


BICEPS

S45

Cable Curl

10

10


S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S36

Crunches

15

15



 

WEEK 3, WORKOUT 1

MUSCLE GROUP

EX#

EXERCISE NAME

REPS

LBS

REPS

LBS

CHEST

S57


Pec. Deck Flys

15


12



*S32

Bench Press (Bb)

12


12


SHOULDERS

S63

Alternate Front
Raise (Db)

12


12



*S61

One Arm Lateral Raise (Cable)

12




TRAPEZIUS

S21


Dumbbell Shrugs

15


15


TRICEPS

S22

One Arm Dumbbell Tricep Ext.

12


12


ABDOMINALS

*S72

Leg Pull Prone

Fatigue

Fatigue


 

WEEK 3 , WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S1

Squats

15


12





S43

Lying Leg Curls

12


12





*S10

Leg Extension With Rubberband

12


12




CALVES

S7

Standing Calf Raises

20


20




BACK

S14

Front Lat. Machine Pulldown

12


12





*S60

Seated Cable Rows

12


12




BICEPS

S44

Concentration Curl

12


12




FOREARMS

*S28

Reverse Wrist Curl (Db)

20


15




ABDOMINALS

S36

Crunches

Fatigue


Fatigue


Fatigue



 

WEEK 3, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

S53

Dips

8

8


SHOULDERS


S17

Shoulder Press (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

 

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue


 

WEEK 3, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S47

Leg Extension

10

10

10

S4

Lunges (Db)

10

10


S48

Seated Calf Raises

15

15


BACK

S14

Front lat machine pulldown

10

10

10

*S15

Back extension lying on stomach

12

12


BICEPS

S45

Cable Curl

10

10


S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue


 

WEEK 4 .WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15


12


10



*S33

Flys (Db)

12


12


10


SHOULDERS

S18

Arnold Press

12


12


10



*S64

Bent Over Lat. Raises (Db)

12






TRAPEZIUS

S21

Dumbbell Shrugs

15


12


15


TRICEPS

S68

Tricep Pushdown

12


12


10


ABDOMINALS

S39

Seated Leg Lifts

Fatigue

Fatigue

Fatigue


 

WEEK 4, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


12


10



*S4

Lunges (Db)

12


10


12


CALVES

*S48

Seated Calf Raises

20


15


15


BACK

S59

Chin-Ups

15


15


12



*S13

One Arm Row

12


10


12


BICEPS

S25

Biceps Curl (Db)

12


10


12


FOREARMS

S27

Wrist Curl (Db)

20


20


15


ABDOMINALS

S72

Leg Pull Prone

Fatigue

Fatigue

Fatigue


 

WEEK 4, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S33

Flys (Db)

10

10

10

*S53

Dips

8

8


SHOULDERS


S17

Shoulder Press (Db)

12

10

12


S20

Upright Row (Db)

10

10

10

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 4, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S47

Leg Extension

10

10

10

S43

Lying Leg Curl

10

10

 

S8

Standing Calf raises (Db)

12

12


BACK

S14

Front lat machine pulldown

10

10

10

*S15

Back extension lying on stomach

12

12


BICEPS

S45

Cable Curl

10

10


S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

 

ABDOMINALS

S36

Crunches

15

15

15


 

WEEK 5, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S29

Bench Press (DB)

15


12


10


*S32

Incline Bench Press (Bb)

12


10


10


SHOULDERS

S62

Upright Row (Cable)

10


10




*S19

Lateral Raise (Db)

12






TRAPEZIUS

S21

Dumbbell Shrugs

15


12


12


TRICEPS

S23

Kickbacks

12


10




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue


 

WEEK 5, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S43

Lying Leg Curls

15


12


10


S47

Leg Extension

15


12


10



*S58

Leg Press

12


10


10


CALVES

S8

Standing Calf Raises (Db)

12


15


15


BACK

S60

Seated Cable Row

12


10


12


*S14

Front Lat. Machine Pulldown

10


10


12


BICEPS

S52

Incline Bench Curl

12


12


10


FOREARMS

*S27

Wrist Curl (Db)

20


15




ABDOMINALS

S39

Seated Leg Lifts

Fatigue

Fatigue

Fatigue


 

WEEK 5, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S33

Flys (Db)

10

10

10

S53

Dips

8

8

10

SHOULDERS


S17

Shoulder Press (Db)

12

12

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


10

ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 5, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S4

Lunges (Db)

10

10


10

S48

Seated Calf Raises

15

15


*S8

Standing Calf raises (Db)

12

12


6

BACK

S13

One arm row

12

10

12

S14

Front lat machine pulldown

10

10

10

BICEPS

S25

Bicep curls (Db)

12

10

12

S45

Cable Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

*S36

Crunches

15

15

15


WEEK 6, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S32

Incline Bench Press (Bb)

15


12


10


*S29

Bench Press (Db)

10


10




S33

Flys

10


10




SHOULDERS

*S61

One Arm Lateral Raise (Cable)

12


10


12


S20

Upright Row (Db)

12






TRAPEZIUS

S21

Dumbbell Shrugs

12


10


12


TRICEPS

S50

Tricep Bench Dips

12


10


12


S22

One Arm Dumbbell Tricep Ext

10


10




ABDOMINALS

S36

Crunches

Fatigue

Fatigue



S39

Seated Leg Lifts

Fatigue

Fatigue




 

WEEK 6, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15


12


10


S58

Leg Press

12


10


10


*S66

Outer Thigh Abduction (Cable)

10


10


10


CALVES

S7

Standing Calf Raise

15


15




*S48

Seated Calf Raise

20


20




BACK

S14

Front Lat. Machine Pulldown

12


10


10


S15

Back Extension Lying On Stomach

15


12




BICEPS

S44

Concentration Curl

12


10




*S25

Bicep Curl (Db)

12


10




FOREARMS

S28

Reverse Wrist Curl (Db)

20


15




ABDOMINALS

S40

Bent Kick Crosses

Fatigue

Fatigue

Fatigue



WEEK 6, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

S33

Flys (Db)

10

10

10

*S53

Dips

8

8


10

SHOULDERS


S17

Shoulder Press (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

 

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 6, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S47

Leg Extension

10

10

10

S43

Lying Leg Curl

10

10

10

S4

Lunges (Db)

10

10


S48

Seated Calf Raises

15

15


BACK

S13

One arm row

12

10

12

BICEPS

S45

Cable Curl

10

10


S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S36

Crunches

15

15

15


 

WEEK 7, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST


S34

Incline Flys (Db)

15


12


12


S46

Decline Push-ups

12


12




SHOULDERS


S17

Shoulder Press (Db)

12


10


10


S65

Upright Row (Bb)

10


10




*S64

Bent Over Lat. Raises (Db)

10






TRAPEZIUS

S21

Dumbbell Shrugs

12


10


10


TRICEPS


*S23

Kickbacks

12


12




S68

Tricep Pushdown

12


12




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue



*S74

Hanging Leg Lifts

20


15





 

WEEK 7, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S4

Lunges (Db)

15


12


12



*S3

Squats (Db)

12


12




CALVES

S8

Standing Calf Raise (Db)

20


20




BACK

S12

Lat. Machine Pulldown Behind The Neck

12


10


10



S13

One Arm Row

10


10





*S60

Seated Cable Row

10


10




BICEPS

S26

Preacher Curl

12


12


12


FOREARMS

*S28

Reverse Curl

20


15




ABDOMINALS

S39

Seated Leg Lifts

Fatigue

Fatigue

Fatigue


 

WEEK 7, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

*S53

Dips

8

8


10

SHOULDERS

S19

Lateral Raise (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12

10

ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 7, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S47

Leg Extension

10

10

10

S43

Lying Leg Curl

10

10

10

S48

Seated Calf Raises

15

15


*S8

Standing Calf raises (Db)

12

12


BACK

S13

One arm row

12

10

12

*S15

Back extension lying on stomach

12

12


BICEPS

S25

Bicep curls (Db)

12

10

12

S45

Cable Curl

10

10


S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S36

Crunches

15

15

 20


 

WEEK 8 WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

SET 4

REPS

LBS

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S31

Bench Press (Bb)

15


10


8


8



S30

Incline Bench Press (Db)

10


8







*S33

Flys (Db)

10


10






SHOULDERS

S64

Bent-Over Lat. Raise (Db)

12


12







S63

Alternate Front Raise (Db)

12








TRAPEZIUS

S21

Dumbbell Shrugs

15


12


15




TRICEPS

S68

Tricep Pushdown

12


10


8





S50

Tricep Bench Dips

10


10


8




ABDOMINALS

S36

Crunches

Fatigue

Fatigue

Fatigue




*S75

Hanging Leg Lifts To Sides

20


15


20





 

WEEK 8 WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


10


8



S47

Leg Extension

10


10





*S43

Lying Leg Curls

10


10





S5

Stiff-leg Deadlift (Db)

12


10




CALVES

S48

Seated Calf Raises

20


15





*S7

Standing Calf Raise

20


15




BACK

S15

Back Extension Lying On Stomach

15


12


10



*S13

One Arm Row

12


12




BICEPS

S51

Hammer Curls

12


10


8



*S45

Cable Curl

10


8


10


FOREARMS

S27

Wrist Curl (Db)

15


12


12


ABDOMINALS

S72

Leg Pull Prone

Fatigue

Fatigue

Fatigue


 

WEEK 8, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

S33

Flys (Db)

10

10

10

*S53

Dips

8

8


SHOULDERS


S17

Shoulder Press (Db)

12

10

12


S20

Upright Row (Db)

10

10

 

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12

10

ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue


 

WEEK 8, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S43

Lying Leg Curl

10

10

10

S4

Lunges (Db)

10

10


S8

Standing Calf raises (Db)

12

12


BACK

S14

Front lat machine pulldown

10

10

10

*S15

Back extension lying on stomach

12

12


BICEPS

S25

Bicep curls (Db)

12

10

12

S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S36

Crunches

15

15



 

WEEK 9 WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S57

Pec. Deck Flys

15


12


12



S29

Bench Press (Db)

12


12




SHOULDERS

S18

Arnold Press

10


8


8



S65

Upright Row (Bb)

10


8





*S63

Alternate Front Shoulder Raise

10






TRAPEZIUS

S21

Dumbbell Shrugs

10


8


10


TRICEPS

S22

One Arm Dumbbell Tricep Extension

12


10





S68

Tricep Pushdown

12


12




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue


*S39

Seated Leg Lifts

Fatigue

Fatigue




 

WEEK 9, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


12


10



S6

Stiff-leg Deadlift (Bb)

12


12





*S47

Leg Extension

12


12




CALVES

S8

Standing Calf Raises (Db)

20


20


20


BACK

S54

Machine Rows

12


10


8



S60

Seated Cable Row

8


8





*S12

Lat. Machine Pulldown Behind The Neck

10


8




BICEPS

S44

Concentration Curl

12


12


12


FOREARMS

*S28

Reverse Wrist Curl (Db)

20


15


20


ABDOMINALS

S39

Seated Leg Lifts

Fatigue

Fatigue

Fatigue


 

WEEK 9, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

S33

Flys (Db)

10

10

10

S53

Dips

8

8

10

SHOULDERS


S17

Shoulder Press (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 9, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S43

Lying Leg Curl

10

10

10

S4

Lunges (Db)

10

10


S48

Seated Calf Raises

15

15


*S8

Standing Calf raises (Db)

12

12


BACK

S13

One arm row

12

10

12

BICEPS

S25

Bicep curls (Db)

12

10

12

S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S36

Crunches

15

15


15


 

WEEK 10, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

SET 4

REPS

LBS

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Bb)

15


10


8


6



S46

Decline Push-Ups

10


8


6





*S33

Flys

10


10






SHOULDERS

S62

Upright Row (Cable)

12


10


12





S64

Bent O Lat. Raises (Db)

12


10






TRAPEZIUS

S21

Shrugs (Db)

15


12


12




TRICEPS

S68

Tricep Pushdown

12


10


8





*S50

Tricep Bench Dips

10


8


 




ABDOMINALS


S37

Twisted Crunches

15


15


15





 

WEEK 10, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

SET 4

REPS

LBS

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


10


8


6



S4

Lunges (Db)

10


10







S47

Leg Extension

10


10







S43

Lying Leg Curls

10


10






CALVES

S48

Seated Calf Raises

15


15







S7

Standing Calf Raise

15


15






BACK

S14

Front Lat. Machine Pulldown

12


10







S54

Machine Rows

12


10






BICEPS

S26

Preacher Curl (Db)

12


10


8





S45

Cable Curl

10


8






FOREARMS

S27

Wrist Curl (Bb)

15


15






ABDOMINALS

S72


Leg Pull Prone

Fatigue

Fatigue

Fatigue




 

WEEK 10, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

S53

Dips

8

8

12

SHOULDERS


S17

Shoulder Press (Db)

12

10

12


S20

Upright Row (Db)

10

10

10

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 10, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S47

Leg Extension

10

10

10

S48

Seated Calf Raises

15

15


*S8

Standing Calf raises (Db)

12

12


BACK

S13

One arm row

12

10

12

*S15

Back extension lying on stomach

12

12


BICEPS

S25

Bicep curls (Db)

12

10

12

S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S36

Crunches

15

15



 

WEEK 11, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15


12


10



S57

Pec Deck Flys

12


12


12


SHOULDERS

S17

Shoulder Press (Db)

10


8


6



S62

Upright Row (Cable)

8


8





*S61

One Arm Lateral Raise (Cable)

10


10




TRAPEZIUS

S21

Dumbbell Shrugs

12


12






Shrugs (Bb)

8


8




TRICEPS

S68

Tricep
Pushdown

12


12





S69

Lying Triceps Extension (Bb)

122


12




ABDOMINALS

S74

Hanging Leg Lifts

Fatigue

Fatigue

Fatigue


*S75

Hanging Leg Lifts To Sides

Fatigue

Fatigue

Fatigue


 

WEEK 11, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S5

Stiff-leg Deadlift (Db)

155


12


12



S3

Squats (Db)

12


12


12



*S4

Lunges (Db)

12


10




CALVES

S8

Standing Calf Raise (Db)

20


15




BACK

S15

Back Extension Lying on Stomach

15


12


10



S14

Front Lat. Machine Pulldown

100


8


6



*S13

One Arm Row

8


8




BICEPS

S26

Preacher Curl (Db)

12


10





S45


Cable Curl

12


10




FOREARMS

S28

Reverse Wrist Curl (Db)

15


12





*S70

Wrist Curls (Bb)

15


12




ABDOMINALS

S39

Seated Leg Lifts

Fatigue

Fatigue

Fatigue


 

WEEK 11, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

*S33

Flys (Db)

10

10

10

S53

Dips

8

8

10

SHOULDERS


S20

Upright Row (Db)

10

10

10

S19

Lateral Raise (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 11, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S47

Leg Extension

10

10

10

S43

Lying Leg Curl

10

10

10

S4

Lunges (Db)

10

10


S48

Seated Calf Raises

15

15


12

BACK

S14

Front lat machine pulldown

10

10

10

*S15

Back extension lying on stomach

12

12

10

BICEPS

S25

Bicep curls (Db)

12

10

12

S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S36

Crunches

15

15



 

WEEK 12, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

SET 4

REPS

LBS

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S31

Bench Press (Bb)

15


8


6


6



S34

Incline Flys

10


10







*S46

Decline Push-Ups

10


8






SHOULDERS

S65

Upright Row (Bb)

12


12







S64

Bent O. Lat. Raise(Db)

12








TRAPEZIUS

S21

Dumbbell Shrugs

15


15


12




TRICEPS

S68

Tricep Pushdown

10


8


6





S50

Tricep Bench Dips

10


10







*S22

One Arm Dumbbell Tricep

Extension.

10


10






ABDOMINALS

S36

Crunches

Fatigue

Fatigue






S73

The Roll-Up

15


15






 

WEEK 12, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

SET 4

REPS

LBS

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


8


6


10



S47

Leg Extension

10


10







S66

Outer Thigh Abduction

10


10







*S4

Lunges (Db)

12


10






CALVES

*S48

Seated Calf Raises

20


20







S7

Standing Calf Raise

15


15






BACK

S54

Machine Rows

12


10


12





S60

Seated Cable Row

10


10


12




BICEPS

S25

Biceps Curl (Db)

10


8


8





*S44

Concentration Curl

8


10






FOREARMS

S28

Reverse Curls

12


10


12




ABDOMINALS

S74

Hanging Leg Lifts

Fatigue

Fatigue

Fatigue





WEEK 12, WORKOUT 3


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

*S30

Incline Bench Press (Db)

15

12

10

S33

Flys (Db)

10

10

10

S53

Dips

8

8

12

SHOULDERS


S17

Shoulder Press (Db)

12

10

12

S19

Lateral Raise (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

Tricep Push Down

12

10

10

S69

Lying Tricep Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue




WEEK 12, WORKOUT 4

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S43

Lying Leg Curl

10

10

10

S4

Lunges (Db)

10

10


S8

Standing Calf raises (Db)

12

12


BACK

S13

One arm row

12

10

12

S14

Front lat machine pulldown

10

10

10

BICEPS

S25

Bicep curls (Db)

12

10

12

S45

Cable Curl

10

10


*S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S36

Crunches

15

15