Weeks 3 & 4

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 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Back squats 3×10
Reverse lunges 3×10 each leg
Squat jumps 3×10

 

Dumbbell single leg RDL 3×10 each leg
Squat touchdowns 3×8 each leg
Squat jumps 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

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

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Incline dumbbell press 3×10
Dumbbell flat bench 3×10
Dumbbell chest flies 3×10 (squeeze at the top)

 

Close grip bench press 3×10
Cable chest flies 3×10
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 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell deadlifts 10 reps
Barbell deadlifts 8 reps (incr. weight)
Barbell deadlifts 6 reps (incr. weight)
Barbell deadlifts 4 reps (incr. weight)
Barbell bent over row (under hand grip) 3×10
Single arm dumbbell rows 3×10

 

Cable squat to row 3×10 each arm
Good mornings 3×10

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

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

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Arnold press 12 reps
Arnold press 10 reps (incr. weight)
Arnold press 8 reps (incr. weight)
Arnold press 6 reps (incr. weight)
Dumbbell push press 3×10
Cable rear delt flies 3×10

 

Single arm cable front raise 3×10
Single arm came side raise 3×10
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 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell curls 3×10
Skull crusher 3×10
Dumbbell curls 3×10
Dumbbell over head tricep extensions 3×10

 

Cable curls 3×10
Cable tricep push downs 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes