Weeks 1 & 2

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8  and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Air squats 2×15
Hamstring curls 18 reps
Hamstring curls 15 reps (incr. weight)
Hamstring curls 12 reps (incr. weight
Leg extensions 18 reps
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)

 

Back squats (barbell) 3×12
Barbell reverse lunges 3×12
Bulgarian squats (light weight) 3×8

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Front raise (light weight) 3×12
Side raise (light weight) 3×12
Rear deltoid flies (light weight) 3×12

 

Incline barbell press 3×12
Flat barbell press 3×12
Incline dumbbell bench 3×12

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Rear delt flies 3×12
Barbell deadlift 3×10
Cable pull through 3×10

 

Dumbbell Single arm rows 3×12
Barbell bent over rows 3×12
Lat pull downs 18 reps
Lat pull downs 15 reps (incr. weight)
Lat pull downs 12 reps (incr. weight)
Burpees 3×12

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Front raise 3×12
Side raise 3×12
Dumbbell shoulder press 3×12

 

Arnold press 3×8
Upright row 3×12
Burpees 3×12

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Seated curls (light weight) 3×15
EZ bar curls (raise half way) 3×12
Dumbbell curls 3×12
Preacher curls 3×12
Cable curls 3×12

 

Over head Tricep extensions 3×12
Skull crushers 3×12
Diamond push ups 3×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes