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Week 1: Elliptical Trainer or Exercise Bike

The document outlines a 3 week workout program with details of exercises, sets, reps, and rest periods for each day. The workouts follow a split routine, focusing on different muscle groups each day such as back/biceps, chest/shoulders/triceps, and legs/abs. Each exercise lists the number of sets and reps to perform with a 60-90 second rest between sets. The notes section records challenges and progress made during each workout.

Uploaded by

Jniggs
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
49 views26 pages

Week 1: Elliptical Trainer or Exercise Bike

The document outlines a 3 week workout program with details of exercises, sets, reps, and rest periods for each day. The workouts follow a split routine, focusing on different muscle groups each day such as back/biceps, chest/shoulders/triceps, and legs/abs. Each exercise lists the number of sets and reps to perform with a 60-90 second rest between sets. The notes section records challenges and progress made during each workout.

Uploaded by

Jniggs
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 26

Week 1

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


Bent Over Two-Dumbbell Row 10-12 50 60-90 sec 45 60-90 sec 45
Underhand Pullups or Lat Pulldown 10-12 95 60-90 sec 95 60-90 sec 95
Standing Barbell Curl 10-12 30 60-90 sec 30 60-90 sec 30
Dumbbell Alternate Bicep Curl 10-12 25* 60-90 sec 30 60-90 sec 30
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 90 60-90 sec 90 60-90 sec 90
Incline Flyes 10-12 35 60-90 sec 35 60-90 sec 35
Seated Dumbbell Press 10-12 30 60-90 sec 30 60-90 sec 30
Dumbbell Side Laterals 10-12 20* 60-90 sec 60-90 sec
Triceps Extension 10-12 15 60-90 sec 15 60-90 sec 15
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 90 60-90 sec 90 60-90 sec 90
Dumbbell Lunges 10-12 30 60-90 sec 30 60-90 sec 30
Leg Curls 10-12 25 60-90 sec 25 60-90 sec 25
Stiff-Legged Barbell Deadlift 10-12 50 60-90 sec 50 60-90 sec 50
Seated Calf Raise 10-12 115 60-90 sec 115 60-90 sec 115
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 10-12 105 60-90 sec 105 60-90 sec 105
Bent Over Two-Dumbbell Row 10-12 50 60-90 sec 50 60-90 sec 50
Hyperextensions (Back Extensions) 10-12 20 60-90 sec 20 60-90 sec 20
Concentration Curls 10-12 25 60-90 sec 25 60-90 sec 25
Preacher Curls 10-12 35 60-90 sec 35 60-90 sec 35
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 90 60-90 sec 60-90 sec
Pec Dec (Butterfly) 10-12 60-90 sec 60-90 sec
Dumbbell Side Laterals 10-12 20 60-90 sec 20 60-90 sec 20
Seated Dumbbell Press 10-12 30 60-90 sec 60-90 sec
Triceps Pushdown 10-12 60-90 sec 60-90 sec
Lying Barbell Triceps Extension 10-12 25 60-90 sec 25 60-90 sec 25
REST NOTES
60-90 sec Struggled with 45s only 10
60-90 sec One more time did 10 reps
60-90 sec Only finished 9 on last set
60-90 sec Killed 25, step up to 30

REST NOTES
60-90 sec Did 10 and out
60-90 sec 10 and donne
60-90 sec Failed on last set
60-90 sec Got 'em but maybe one more week
60-90 sec
60-90 sec
REST NOTES

REST NOTES
60-90 sec Ate it
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 Smushed it
60-90 sec Didn't do it
60-90 sec One more for goodluck
60-90 sec Not even close. Drop to 20
60-90 sec I tried but nah stay same
REST NOTES

REST NOTES
60-90 sec One more day at this
60-90 sec
60-90 sec One more week
60-90 sec Failed last set again eek
60-90 sec
60-90 sec Killed it champ
Week 2
DAY 8 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 95 2 min 95 2 min 95
Leg Extensions 10-12 45 2 min 45 2 min 45
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 50 2 min 50 2 min 50
Seated Calf Raise 10-12 115 2 min 115 2 min 115
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 Did it and hit it
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
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2 min

REST NOTES

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