Weeks 7 & 8

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 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Leg curls 21 reps
Leg curls 18 reps (incr. weight)
Leg curls 15 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg curls 10 reps (incr. weight)
Leg extensions 21 reps
Leg extensions 18 reps (incr. weight)
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)
Leg extensions 10 reps (incr. weight)

 

Barbell forward lunges 4×10
Dumbbell Bulgarians 4×10
Back squats 4×12

 

Calf raises 4×25
Burpees 4×10

 

Stretch: 10 minutes

Chest: Day 2

Stretch: 10 minutes

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

Banded side steps 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Barbell incline bench 4×10
Barbell flat bench 4×10
Dumbbell incline bench 4×10

 

Dumbbell chest flies 4×10 (squeeze)
Push ups 4x burn out

 

Burpees 4×12

 

Stretch: 10 minutes

Back: Day 3

Stretch: 10 minutes

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

Banded side steps 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Lateral pull downs 21 reps
Lateral pull downs 18 reps (incr. weight)
Lateral pull downs 15 reps (incr. weight)
Lateral pull downs 12 reps (incr. weight)
Lateral pull downs 10 reps (incr. weight)
Barbell rows 4×10
Dumbbell rows 4×12

 

Good mornings 4×8
Cable pull throughs 4×12
Dumbbell bent over rows 4×12

 

Burpees 4×12

 

Stretch: 10 minutes

Shoulders: Day 4

Stretch: 10 minutes

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

Banded side steps 3×1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Military press 4×10
Dumbbell front raises 4×12
Dumbbell side raises 4×12

 

Upright rows 4×12
Arnold press 4×12

 

Burpees 4×12

 

Stretch: 10 minutes

Arms: Day 5

Stretch: 10 minutes

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

Banded side steps 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Over head Tricep extensions 4×12
Single arm over head tricep extensions 4×12

 

Skull crushers 4×12
Diamond push ups 4×12

 

Preacher curls 4×15
Dumbbell curls 4×15

 

Barbell curls 4×15
Burpees 4×12

 

Stretch: 10 minutes

Rest: Days 6 & 7

 

Stretch: 10 minutes