Weeks 11 & 12

Pick 1 of the following:

A. 30 minute run
B. Stair master level 5-7 for 30 minutes (try not to hold railings)
C. Incline treadmill with incline 8 speed 3.0 (try not to hold railings) for 30 minutes

Legs: Day 1

Stretch: 10 minutes

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

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Back squat 15 reps
Back squat 12 reps (incr. weight)
Back squat 10 reps (incr. weight)
Back squat 8 reps (incr. weight)
Leg press 18 reps,
Leg press 15 reps (incr. weight)
Leg press 12 reps (incr. weight)
Leg press 10 reps (incr. weight)
Leg press 8 reps (incr. weight)

 

Barbell hip thrust 4×15
Squat touchdowns 4×12
Reverse lunges 4×10 each leg
Dumbbell squat jumps 4×15

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

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

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell incline press 12 reps
Barbell incline press 10 reps (incr. weight)
Barbell incline press 8 reps (incr. weight)
Barbell incline press 6 reps (incr. weight)
Barbell close grip flat bench 4×12

 

Dumbbell close grip hammer bench 12 reps
Dumbbell close grip hammer bench 10 reps (incr. weight)
Dumbbell close grip hammer bench 8 reps (incr. weight)
Dumbbell close grip hammer bench 6 reps (incr. weight)
Cable chest flies (squeeze each rep) 12 reps
Cable chest flies 10 reps (incr. weight)
Cable chest flies 8 reps (incr. weight)
Cable chest flies 6 reps (incr. weight)

 

Dumbbell bench press 1x failure
Push ups 3x failure

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

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

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Deadlift 10 reps
Deadlift 8 reps (incr. weight)
Deadlift  8 reps (incr. weight)
Deadlift 6 reps (incr. weight)
Deadlift  6 reps (incr. weight)
Double arm dumbbell row 4×15

 

Dumbbell single arm row 15 reps
Dumbbell single arm row 12 reps (incr. weight)
Dumbbell single arm row 10 reps (incr. weight)
Dumbbell single arm row 8 reps (incr. weight)
Cable squat to row 4×15 each arm

 

Barbell RDL 12 reps
Barbell RDL 10 reps (incr. weight)
Barbell RDL 8 reps (incr. weight)
Barbell RDL 6 reps (incr. weight)

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

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

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Arnold press 15 reps
Arnold press 12 reps (incr. weight),
Arnold press 10 reps (incr. weight)
Arnold press 8 reps (incr. weight)
Arnold press 6 reps (incr. weight)
Dumbbell push press 12 reps
Dumbbell push press 10 reps (incr. weight)
Dumbbell push press 8 reps (incr. weight)
Dumbbell push press 8 reps (incr. weight)
Cable rear delt flies 4×10

 

Single arm cable front raise 12 reps
Single arm cable front raise 10 reps (incr. weight)
Single arm cable front raise 10 reps (incr. weight)
Single arm cable front raise 8 reps (incr. weight)
Single arm came side raise 12 reps
Single arm came side raise 10 reps (incr. weight)
Single arm came side raise 8 reps (incr. weight)
Single arm came side raise 8 reps (incr. weight)
Dumbbell side raises 1x failure

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

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

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell curls 12 reps
Barbell curls 10 reps (incr. weight)
Barbell curls 10 reps (incr. weight)
Barbell curls 10 reps (incr. weight)
Skull crusher 12 reps
Skull crusher 10 reps (incr. weight)
Skull crusher 10 reps (incr. weight)
Skull crusher 10 reps (incr. weight)
Dumbbell curls 15 reps
Dumbbell curls 12 reps (incr. weight)
Dumbbell curls 10 reps (incr. weight)
Dumbbell curls 8 reps (incr. weight)
Dumbbell over head tricep extensions 15 reps
Dumbbell over head tricep extensions 12 reps (incr. weight)
Dumbbell over head tricep extensions 10 reps (incr. weight)
Dumbbell over head tricep extensions 8 reps (incr. weight)

 

Cable curls 4×12
Cable tricep push downs 4×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes