Weeks 9 & 10

Pick 1 of the following:

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

Legs: Day 1

Stretch: 10 minutes

Cardio: (Increase time to 50 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×15
Leg extensions 3×15
Leg curls 3×15

 

Back squat 15 reps
Back squat 12 reps (incr. weight)
Back squat 10 reps (incr. weight)
Back squat 8 reps (incr. weight)
Deadlift 10 reps
Deadlift 8 reps (incr. weight)
Deadlift 6 reps (incr. weight)
Deadlift 6 reps (incr. weight)

 

Dumbbell RDL’s 12 reps
Dumbbell RDL’s 12 reps (incr. weight)
Dumbbell RDL’s 10 reps (incr. weight)
Dumbbell RDL’s 10 reps (incr. weight)
Dumbbell side lunges 3×15 steps each leg

 

Push ups 4×25
Pull ups 4×12
Rocket jumps 4×15

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: (Increase time to 50 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×15
Leg extensions 3×15
Leg curls 3×15

 

Incline barbell press 12 reps
Incline barbell press 10 reps (incr.weight)
Incline barbell press 8 reps (incr.weight)
Incline barbell press 8 reps (incr.weight)
Barbell press (flat bench) 12 reps
Barbell press 12 reps (incr. weight)
Barbell press 10 reps (incr. weight)
Barbell press 10 reps (incr. weight)
Dumbbell hammer bench 12 reps
Dumbbell hammer bench 10 reps (incr. weight)
Dumbbell hammer bench 8 reps (incr. weight)

 

Dumbbell front raises 3×15
Push ups 3×15

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: (Increase time to 50 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×15
Leg extensions 3×15
Leg curls 3×15

 

Barbell rows (over hand grip) 12 reps
Barbell rows 10 reps (incr. weight)
Barbell rows 8 reps (incr. weight)
Barbell rows 8 reps (incr. weight)
Dumbbell rows 12 reps
Dumbbell rows 10 reps (incr. weight)
Dumbbell rows 8 reps (incr. weight)
Dumbbell rows 8 reps (incr. weight)

 

Pull ups 3×12
Rear delt flies (dumbbell) 12 reps
Rear delt flies 12 reps (incr. weight)
Rear delt flies  10 reps (incr. weight)
Rear delt flies  10 reps (incr. weight)
Dumbbell RDL’s 12 reps
Dumbbell RDL’s 10 reps (incr. weight)
Dumbbell RDL’s 10 reps (incr. weight)

 

Hyper extensions 3×12
Pull ups 4×12
Push ups 4×25

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

Cardio: (Increase time to 50 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×15
Leg extensions 3×15
Leg curls 3×15

 

Upright rows 12 reps
Upright rows 10 reps (incr. weight)
Upright rows 8 reps (incr. weight)
Upright rows 6 reps (incr. weight)
Barbell push press 4×10
Arnold press 3×12

 

Dumbbell front raises 4×15
Dumbbell side raises 3×12
Cable rear delt flies 3×12

 

Push ups 4×25
Pull ups 4×12

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Cardio: (Increase time to 50 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×15
Leg extensions 3×15
Leg curls 3×15

 

Dumbbell hammer curls 15 reps
Dumbbell hammer curls 12 reps (incr. weight)
Dumbbell hammer curls 12 reps (incr. weight)
Dumbbell hammer curls 10 reps (incr. weight)
Cable curls 15 reps
Cable curls 12 reps (incr. weight)
Cable curls 12 reps (incr. weight)
Cable curls 10 reps (incr. weight)

 

Standing barbell curls 3×12
Over head single arm tricep extensions (Dumbbell) 3×12

 

Close grip bench press 3×12
Skull crushers 3×12

 

Push ups 4×25
Pull ups 4×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes