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 donkey kicks 4×20
Banded hip extensions 4×20 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Back squat 12 reps
Back squat 10 reps (incr. weight)
Back squat 8 reps (incr. weight)
Back squat 6 reps (incr. weight)
Side lunges 4×15 each leg
Squat touchdowns 4×10 each leg

 

Reverse lunges 4×15 steps
Dumbbell side lunges 4×15 each leg
Squat jumps (light weight) 4×15
Hyper extensions 3×12

 

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 donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Incline dumbbell hammer grip press 12 reps
Incline dumbbell hammer grip press 10 reps (incr. weight)
Incline dumbbell hammer grip press 8 reps (incr. weight)
Incline dumbbell hammer grip press 6 reps (incr. weight)
Barbell flat press 4×12
Barbell close grip press 4×12

 

Dumbbell front raises 4×12
Push ups 4×10

 

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 donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Deadlift 3×12
Barbell rows (over hand grip) 4×12
Dumbbell rows 4×12

 

Lateral pull downs 4×12
Rear delt flies (dumbbell) 4×12
Hyper extensions 3×10

 

Stretch: 10 minutes

 

Legs: Day 4

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

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

 

Barbell hip thrust 4×15
Squat touchdown 4×12
Forward lunges 4×12 each leg

 

Leg curls 15 reps
Leg curls 12 reps (incr. weight)
Leg curls 10 reps (incr. weight)
Leg curls 8 reps (incr. weight)
Leg extensions 15 reps
Leg extensions 12 reps (incr. weight)
Leg extensions 10 reps (incr. weight)
Leg extensions 8 reps (incr. weight)

 

Stretch: 10 minutes

 

Shoulders/arms: Day 5

Stretch: 10 minutes

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

Banded donkey kicks 4×15
Banded hip extensions 4×15 each leg (3 second hold each rep)
Banded side steps 4x1min
Supermans 4x1min

 

Arnold press 4×12
Military press 4×12
Cable rear delt flies 3×15

 

Barbell shoulder press 4×12
Dumbbell shoulder press 4×12

 

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

 

Dumbbell over head tricep extensions 4×12
Close grip bench press 4×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes