Weeks 9 & 10

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 3×1 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 reverse lunges 4×10
Barbell deadlifts 4×5
Back squats 4×10
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 3×1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Incline barbell bench 4×10
Flat barbell bench 4×10
Incline dumbbell bench 4×10

 

Dumbbell chest flies 4×10 (squeeze)
Burpees 4×12
Push ups 4x burn out

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

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

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

 

Lat pull downs 21 reps
Lat pull downs 18 reps (incr. weight),
Lat pull downs 15 reps (incr. weight)
Lat pull downs 12 reps (incr. weight)
Lat 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

 

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 3×1 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

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes