WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated Leg Curls 3 20 + 2-0-2-0 60 sec E Standing BB Calf Raise 20+15 +10+8 3-0-1-0 60 sec F Seated Calf Leg Press Omni Set 6 15 + 3-0-1-0 60 NOTE: For seated leg extensions perform 20 half reps at the top of the movement for sets 1-2. Sets 3-4 perform 20 reps full range of motion and finally for sets 5-6 perform half reps at the bottom of the movement, 20 reps. NOTE: For seated leg curls perform 10 full reps followed by 10 half reps. 20 reps total. NOTE: For seated calf leg press (Alternate Feet Positions) Set 1-2 feet neutral. Set 3-4 toes pointed outward. Set 5-6 toes pointed inward

WEEK 1 - WORKOUT 2: Chest/Delts/Biceps/Cardio/Abs (Tuesday) A Incline DB Chest Press 4 15 4-0-1-0 60 sec B Smith Machine Chest Press 4 15 4-0-1-0 60 sec C Pec Dec Drop Set 8 3-6 + 4-0-1-0 30 Sec D Dumbbell Front Raise Omni Set 3 8 + 3-0-1-0 90 sec E Lying (prone) DB Rear Delt Raise 3 15 3-0-1-0 45 Sec F1 DB Plate Curls 4 10 3-0-1-0 F2 Incline DB Hammer Curls 4 10 3-0-1-0 90 Sec NOTE: + On Pec Deck Exercise Do a Drop Set (decrease enough weight on each set to perform 3-6 reps) Rest 30 sec between each drop set. NOTE: + On DB Seated Front Raise Exercise, lean forward about 45 degrees and perform front raises for 8 reps, then slightly move back 15 degrees and perform another 8 reps, then lean all the way back in the chair and perform another 8 reps. Finally perform seated side lateral raises for 8 reps. Rest for 90 sec and repeat 2 more times for a total of 3 rounds. NOTE: At the end of workout perform 13 minutes of HIIT & see cardio guide for abs 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals.

WEEK 1 - WORKOUT 3: Back/Delts/Triceps (Wednesday) A Reverse Grip Barbell Row 3 20,15, 10 4-0-1-0 90 sec B Deadlifts 3 15-20 3-0-1-0 2 min C Wide Grip Cable Pull Downs 3 15 4-0-1-0 60 sec D1 Cable Rows 3 15 4-0-1-0 D2 E1 Bent Over Dumbbell Lateral Raises Incline Lying Barbell Tricep Extension 3 15 3-0-1-0 90 Sec 3 15 3-0-1-0 E2 Rope Cable Extensions 3 15 90 Sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set

WEEK 1 - WORKOUT 4: Quads/Hams/Cardio (Thursday) A Barbell Front Squats 3 8 4-0-1-0 90 sec B C D Dumbbell Reverse Lunge (each leg) Heels Elevated Dumbbell Squats (Quads) Dumbbell Stiff Legged Deadlift 3 15 4-0-1-0 90 sec 3 15 4-0-1-0 90 sec 3 12 3-0-1-0 90 Sec E Seated or Lying Leg Curls 3 10 + 5 Partials 3-0-1-0 60 sec NOTE: At the end of workout perform 20 minutes of Stairmaster (see cardio guide for full instructions)

WEEK 1 - WORKOUT 5: Biceps/Chest/Shoulders (Friday) A1 Reverse Grip Pull-Ups 3 8 4-0-1-0 A2 Flat Bench DB Press 3 15 4-0-1-0 90 sec Incline Alternating DB B1 Curls (non-working arm 3 10 4-0-1-0 held in contraction) B2 Incline DB Press 3 10 3-0-1-0 90 Sec C1 Standing DB Curls 3 12 + 3-0-1-0 C2 Incline DB Push Press 3 12 3-0-1-0 90 sec D DB Shoulder Press 3 12 3-0-1-0 E Standing DB Shrugs 8+8+8 3 + 3-0-1-0 60 sec Ommi Set +8 F Rear Pec Dec Fly 3 15 3-0-1-0 60 NOTE: + On standing DB curls, Do a Drop Set (decrease weight by 20%) 3 times on Last Set NOTE: + On standing DB shrugs, Do a reps with dumbbells in front of body, then 8 behind body, then 8 in front and finally 8 more in back. This should total 32 reps in one set. Rest 60 seconds and repeat 2 more times with a total of 3 sets.

WEEK 1 - WORKOUT 6: Back/Triceps/Abs/Cardio (Saturday) A1 Pull-Ups 3 Failure 4-0-1-0 A2 Straight Bar Lat Pull-Over 3 15 90 sec B DB Rows 3 15 4-0-1-0 90 sec C1 DB Pull-Overs 3 15 4-0-1-0 C2 Bodyweight Dips 3 15 3-0-1-0 60 sec E1 Overhand Grip Tricep Cable Pressdowns 1 25+8+8 3-0-1-0 30+10 sec NOTE: For overhand tricep cable press downs, perform 25 reps, rest 30 sec. Then increase the weight to where you can only do 8 reps & rest only 10 sec. Finally after 10 sec rest try to perform 6-8 more reps NOTE: At the end of workout perform 13 minutes of HIIT 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals. NOTE: See cardio guide for Abs

WEEK 1 - WORKOUT 7: HIIT Cardio/Abs (Sunday) EXERCISE ROUNDS TIME ON REST A HIIT (Treadmill) 5 60 sec 60 sec B Weighted Decline Bench Crunch 3 12-15 reps 45 sec C Hanging Leg Raises 3 10 45 sec D Stability Ball Crunch with Medicine Ball 3 20 45 sec Perform HIIT (High Intensity Interval Training on Treadmill) for 15 minutes. First 3 minutes walk at 3.0 speed. Next, increase speed to 8.0 for 60 seconds. After 60 seconds walk for 60 seconds. Repeat for 5 intervals. When you reach the 12 minute mark, cool down or 3 minutes until you reach the 15 minute mark

WEEK 2

WEEK 2 - WORKOUT 1: Quads/Hams (Monday) A Barbell Squats 5 3-5 4-0-1-0 2 min B Leg Press 5 10,10, 8,6,6, C DB Stiff Legged 4 12,10, 8,8, 4-0-1-0 2 min 4-0-1-0 90 sec D Seated Calf Raise 5 8 3-0-1-0 60 Sec E F Barbell Calves (2 sets toes inward, 2 sets toes neutral, 2 sets toes outward) Seated Calf Press (on leg press) 6 8 3-0-1-0 45 sec 4 10 3-0-1-0 45 sec

WEEK 2 - WORKOUT 2: Back/Chest/Shoulders/Cardio (Tuesday) A Deadlifs 3 5 2 min B Barbell Overhand Grip Rows 3 7 4-0-1-0 90 sec C Seated Cable Rows 4 8 3-0-1-0 90 Sec D Flat DB Bench Press 3 5 4-0-1-0 90 sec E Hammer Strength Incline Press 3 8 4-0-1-0 90 sec F Standing Military Press 4 4-5 3-0-1-0 2 min G Barbell Shrugs 4 8 3-0-1-0 60 Sec NOTE: At the end of workout perform 20 minutes of Stairmaster (see cardio guide for full instructions)

WEEK 2 - WORKOUT 3: Shoulder/Arms/Cardio (Wednesday) A EZ Bar Preacher Curls 3 5 5 second eccentric 5-0-1-0 90 sec B Standing BB Curls 3 8 4-0-1-0 60 Sec C D Seated Incline DB Hammer Curls Weighted Body-Weight Dips 3 8 4-0-1-0 60 Sec 3 6 4-0-1-0 90 sec E Lying BB Tricep Extensions 3 10 4-0-1-0 60 sec F1 Seated DB Lateral Raise 3 10 4-0-1-0 F2 G Incline Prone Reverse DB Fly Standing DB Shrugs Ommi Set 3 10 4-0-1-0 60 sec 3 8+8+8 +8 + 3-0-1-0 60 sec NOTE: + On standing DB shrugs, Do a reps with dumbbells in front of body, then 8 behind body, then 8 in front and finally 8 more in back. This should total 32 reps in one set. Rest 60 seconds and repeat 2 more times with a total of 3 sets.

WEEK 2 - WORKOUT 4: Quads/Hams/Cardio/Abs (Thursday) A Narrow Stance Leg Press 3 8 4-0-1-0 90 sec B Wide Stance Leg Press 3 8 4-0-1-0 90 sec C Back Leg Elevated DB Bulgarian Split Squats 3 6 4-0-1-0 90 sec D Heels Elevated DB Squat 3 10 3-0-1-0 last 5 reps do E Leg Extensions 3 20 5 sec 3-0-1-0 90 sec negative F Seated Leg Curls 3 10 3-0-1-0 90 sec NOTE: At the end of workout perform 13 minutes of HIIT 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals. NOTE: See cardio guide for Abs

WEEK 2 - WORKOUT 5: Chest//Back/Shoulders (Friday) A Incline BB Chest Press 3 5 4-0-1-0 2 min B Smith Machine Chest 3 8 4-0-1-0 90 sec Press C Pec Dec Fly 8 3-6 + 4-0-1-0 30 Sec D E Overhand Weighted Pull- Ups Seated Cable Lat Pulldown 3 4 5 sec negatives 3-0-1-0 90 sec 3 10 3-0-1-0 90 sec F Dumbbell Front Raise 3 8 + 3-0-1-0 90 Sec Omni Set G Rear Pec Dec Fly 3 10 3-0-1-0 60 sec H Straight Bar Cable Upright Row 3 10 3-0-1-0 60 sec NOTE: + On Pec Deck Exercise Do a Drop Set (decrease enough weight on each set to perform 3-6 reps) Rest 30 sec between each drop set. NOTE: + On DB Seated Front Raise Exercise, lean forward about 45 degrees and perform front raises for 8 reps, then slightly move back 15 degrees and perform another 8 reps, then lean all the way back in the chair and perform another 8 reps. Finally perform seated side lateral raises for 8 reps. Rest for 90 sec and repeat 2 more times for a total of 3 rounds.

WEEK 2 - WORKOUT 6: Arms/Shoulders/Abs (Saturday) A1 Seated DB Tricep Extension 3 8 4-0-1-0 A2 Standing EZ Curls 3 8 4-0-1-0 90 sec B1 B2 C D Incline 2 Arm DB Tricep Extension Standing DB Hammer Curls Seated DB Shoulder Press DB Leaning Side Lateral Raises E Farmers Walks 2 walk for 60 3 8 4-0-1-0 3 8 4-0-1-0 90 Sec 3 6 4-0-1-0 90 Sec 3 10 4-0-1-0 60 sec 2 min

WEEK 2 - WORKOUT 7: Stairs Cardio/Abs (Sunday) A EXERCISE Stair Stepper or Treadmill on Steep Incline TIME 20 min Start out on stair stepper at speed 4 for 5 minutes. Next increase speed to 5 for 5 minutes Then increase speed to 7 for 5 minutes Finally decrease speed to 5 for 2:30 minutes and then to speed 4 for another 2:30 minutes. This should total 20 minutes

WEEK 3

WEEK 3 - WORKOUT 1: Back/Hams (Monday) A BB Deadlifts 3 15-20 3-0-1-0 2 min B1 BB Rows 3 12 4-0-1-0 60 sec B2 Pull-Ups 3 8 3-0-1-0 60 sec C One Arm DB Rows 3 12 4-0-1-0 60 sec D Cable Pullovers with 3 20 4-0-1-0 45 Sec Straight Bar E Stiff-Legged BB Deadlift 3 12 3-0-1-0 60 Sec F Leg Curls 3 15-20 3-0-1-0 60 sec

WEEK 3 - WORKOUT 2: Chest /Shoulder/Cardio/Abs (Tuesday) A1 60o Incline Dumbbell Press 3 8 4-0-1-0 A2 30o Incline Dumbbell Press 3 8 4-0-1-0 A3 Flat DB Press 3 8 4-0-1-0 90 sec B1 B2 C1 C2 Push Ups - 2 sets wide, 2 sets narrow 45o Incline Side Lying One-Arm Dumbbell Lateral Raises Prone Bench DB Rear Delt Fly Standing DB Shrugs Ommi Set 4 15 3-0-1-0 45 sec 4 15 3-0-1-0 45 Sec 2 12-16 2 8+8+8+ 8 90 sec NOTE: At the end of workout perform 13 minutes of HIIT at 8.5 speed 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals. NOTE: See cardio guide for Abs

WEEK 3 - WORKOUT 3: Quads (Wednesday) A B DB Reverse Lunge (ALL one side first then other leg) DB Squats (Heels Elevated) 3 10,8,6 5-0-1-0 90 sec 3 12 4-0-1-0 60 sec C Leg Press 3 20 2 min D Leg Extensions 6 20 + 4-0-1-0 60 Sec E Seated Calf Raises 5 8-10 4-0-1-0 45 sec NOTE: For seated leg extensions perform 20 half reps at the top of the movement for sets 1-2. Sets 3-4 perform 20 reps full range of motion and finally for sets 5-6 perform half reps at the bottom of the movement, 20 reps.

WEEK 3 - WORKOUT 4: Arms/Shoulders/Cardio (Thursday) A1 Incline DB Curls 3 10 4-0-1-0 A2 Standing Hammer Curl 3 10 4-0-1-0 90 sec B1 B2 C1 C2 D E Prone DB Spider Curls (Lay stomach down on Prone EZ Bar Reverse Curl Incline EZ Bar Tricep Extension Bent Over DB Tricep Kickbacks Bicep Straight Bar Cable Curl Overhand Grip Tricep Cable Pressdowns 3 10 4-0-1-0 3 10 4-0-1-0 90 Sec 3 12 4-0-1-0 3 12 4-0-1-0 90 sec 1 25+8+8 3-0-1-0 30+10 sec 1 25+8+8 3-0-1-0 30+10 sec NOTE: For bicep straight bar cable curl and tricep cable press downs, perform 25 reps, rest 30 sec. Then increase the weight to where you can only do 8 reps & rest only 10 sec. Finally after 10 sec rest try to perform 6-8 more reps NOTE: At the end of workout perform 23 minutes of Stairmaster (see cardio guide for full instructions)

WEEK 3 - WORKOUT 5: Quads/Chest/Back (Friday) A BB Squats 4 12,8,6, 12 4-0-1-0 2 min B Flat BB Bench Press 4 12,8,6, 12 4-0-1-0 90 sec F2 Deadlifts 6 12,8,6, 6,8,12 3-0-1-0 90 sec

WEEK 3 - WORKOUT 6: Arms/Shoulders (Saturday) A Standing DB Curls 4 8 4-0-1-0 45 sec B C D1 Standing Reverse Grip BB Curls DB Spider Curls (Lay down on stomach on bench) Incline Bench DB Tricep Extensions 3 12 4-0-1-0 60 sec 3 10 + 4-0-1-0 45 sec 3 15 3-0-1-0 D2 Body-Weight Dips 3 12 3-0-1-0 60 sec E Seated DB Press 4 12 3-0-1-0 60 sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set

WEEK 3 - WORKOUT 7: HIIT Cardio/Abs (Sunday) EXERCISE ROUNDS TIME ON REST A HIIT (Treadmill) 5 60 sec 60 sec B Weighted Decline Bench Crunch 4 8-10 reps 45 sec C Hanging Leg Raises 4 10 45 sec D Kneeling Rope Ab Crunch 4 20 45 sec Perform HIIT (High Intensity Interval Training on Treadmill) for 15 minutes. First 3 minutes walk at 3.0 speed. Next, increase speed to 8.5 for 60 seconds. After 60 seconds walk for 60 seconds. Repeat for 5 intervals. When you reach the 12 minute mark, cool down or 3 minutes until you reach the 15 minute mark

WEEK 4

WEEK 4 - WORKOUT 1: Chest/Back (Monday) A Flat DB Bench Press 3 5 3-0-1-0 2 min B Incline DB Flys 3 12 3-0-1-0 90 sec C Incline Smith Machine Chest Press 3 7 3-0-1-0 90 sec D Incline DB Push Press 3 10 3-0-1-0 90 sec E DB Pull-Overs (On side of bench) 3 8 3-0-1-0 90 sec F BB Rows 3 10 3-0-1-0 90 sec G One Arm DB Rows 3 12 90 sec F Close Grip Lat Pull Downs 3 10 3-0-1-0 90 sec

WEEK 4 - WORKOUT 2: Quads/Biceps/Cardio (Tuesday) A BB Squats 3 3-5 4-0-1-0 2 min B Bulgarian DB Split Squats 3 6-8 4-0-1-0 90 sec C Leg Press 3 8-10 4-0-1-0 2 min D BB Preacher Curls 3 8 3-0-1-0 90 Sec E One Arm Standing DB Curls (First 2 sets shove hands to the outside of the DB, last 2 sets hands in the middle of DB. 3 12 3-0-1-0 60 Sec F DB Concentration Curls 3 8 3-0-1-0 60 Sec NOTE: At the end of workout perform 23 minutes of Stairmaster (see cardio guide for full instructions)

WEEK 4 - WORKOUT 3: Hams/Shoulders/Triceps (Wednesday) A Single Leg Glute Ham 3 8 4-0-1-0 90 sec Raise (place foot on side B BB Stiff Legged Deadlift 3 8 4-0-1-0 90 sec C Leg Press Feet High & Wide 4 12 5-0-1-0 90 sec D Steep Incline DB Shoulder Press 3 3-5 4-0-1-0 2 min E1 Seated DB Lateral Raises 3 12 + 4-0-1-0 E2 Seated DB Front Raises 3 12 4-0-1-0 60 sec (Palms facing Up) F Weighted Dips 3 8-10 90 sec G1 G2 Overhead Rope Extensions Diamond Shape Push- Ups NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set 3 12 3-0-1-0 3 12 3-0-1-0 60 sec

WEEK 4 - WORKOUT 4: Chest/Shoulders/Triceps/Cardio/Abs (Thursday) A Slight Decline DB Chest 3 6-8 + 4-0-1-0 90 sec Press B Incline DB Press 3 6-8 4-0-1-0 90 sec C Flat DB Push Press 3 10 5-0-1-0 60 sec D Standing Military Press 3 3-5 4-0-1-0 2 min E Single Arm Cable Shoulder Front Raise 3 10 4-0-1-0 45 sec E Reverse Pec Dec Fly 3 12 + 4-0-1-0 60 sec F Close Grip Bench Press 3 10 3-0-1-0 90 sec G Cable Tricep Push Downs 3 18 + 3-0-1-0 60 sec Abs NOTE: At the end of workout perform 13 minutes of HIIT at 8.5 speed 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals. NOTE: See cardio guide for Abs

WEEK 4 - WORKOUT 5: Back/Biceps (Friday) A BB Deadlifts 4 5 4-0-1-0 2 min C BB Rows 3 10 4-0-1-0 90 sec B Reverse Grip Pull-Ups 3 8 4-0-1-0 90 sec D1 EZ Bar Preacher Curls 3 8-10 + 3-0-1-0 90 sec D2 Incline Hammer Curls 3 8 5 sec eccentric 3-0-1-0 90 sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set

WEEK 4 - WORKOUT 5: Stairs Cardio/Abs (Sunday) A EXERCISE Stair Stepper or Treadmill on Steep Incline TIME 23 min Start out on stair stepper at speed 5 for 5 minutes. Next increase speed to 6 for 5 minutes Then increase speed to 7 for 8 minutes Finally decrease speed to 5 for 2:30 minutes and then to speed 4 for another 2:30 minutes. This should total 23 minutes

WEEK 5

WEEK 5 - WORKOUT 1: Chest /Shoulders/Triceps (Monday) A Flat DB Bench Press 3 16,12,10 + 4-0-1-0 90 sec B Incline BB Bench Press 3 16,12,10 4-0-1-0 90 sec C Pec Dec Fly s 3 20,16,12 + 4-0-1-0 60 sec D DB Lateral Raises 3 20,16,12 3-0-1-0 60 sec E Bent Over Lateral Raises 3 20,16,12 + 3-0-1-0 60 sec F DB Front Raises (2 sets palms up then 2 sets palms down) 4 10 3-0-1-0 45 sec G Bodyweight Dips 3 12 3-0-1-0 45 sec H Rope Extensions 2 18 + 3-0-1-0 45 sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set

WEEK 5 - WORKOUT 2: Back/Biceps/Cardio/Abs (Tuesday) A BB Deadlifts 6 18,12,6, 6,12,18 3-0-1-0 2 min B Pull-Ups 3 8-10 3-0-1-0 90 sec C Incline Bench Prone DB Rows 3 12 + 3-0-1-0 45 Sec D1 Incline Hammer Curls 3 12 3-0-1-0 D2 Standing BB Curls 3 812 3-0-1-0 60 Sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set NOTE: At the end of workout perform 13 minutes of HIIT at speed 9.0 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals. NOTE: See cardio guide for Abs

WEEK 5 - WORKOUT 3: Quads/Hams (Wednesday) A DB Bulgarian Split Squats 3 20,16,12,8 3-0-1-0 90 sec B Leg Extensions 4 20,16,12,8 + 3-0-1-0 60 sec C 50,40,30,20 Leg Press 5 3-0-1-0 90-120 10 sec D Seated Leg Curls 4 20,16,12,8 3-0-1-0 90 sec Donkey Calf Raise 5 8 3-0-1-0 45 sec NOTE: + Each set on leg press add 1 more plate to each side as the reps go down

WEEK 5 - WORKOUT 4: Chest/Back/Triceps/Cardio (Thursday) A1 Incline DB Press 5 10 + 4-0-1-0 45 sec A2 Incline DB Rows 5 12 4-0-1-0 45 sec B1 Flat DB Press 3 10 4-0-1-0 45 sec B2 Wide Grip Pull-Ups 3 10 4-0-1-0 45 sec C D E Incline EZ Bar Skull Crushers Bent Over DB Tricep Kick Backs Reverse Grip Straight Bar Tricep Extensions 3 12 4-0-1-0 60 sec 3 12 4-0-1-0 45 sec 3 12-15 + 4-0-1-0 60 sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set NOTE: At the end of workout perform 25 minutes of Stairmaster (see cardio guide for full instructions)

WEEK 5 - WORKOUT 5: Biceps/Shoulders (Friday) A Shoulder DB Press 3 12 3-0-1-0 60 sec B C D Prone DB Side Lateral Raise Dumbbell Front Raise Omni Set Rope Rear Delt Face Pulls 3 12 + 3-0-1-0 3 8 3-0-1-0 90 sec 3 12 3-0-1-0 60 sec E Preacher Curls 3 12 3-0-1-0 60 sec E Seated DB Curls 3 12 3-0-1-0 45 sec G Standing DB Zottman Curls 3 12 3-0-1-0 45 sec H Rope Curls 3 12 + 3-0-1-0 45 sec NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set

WEEK 5 - WORKOUT 6: Hams/Quads (Saturday) A Sumo Deadlifts 6 18,12,6, 6,12,18 4-0-1-0 60 sec B Seated Leg Curls 4 12 4-0-1-0 45 sec C1 DB Walking Lunges 3 10 4-0-1-0 C2 Leg Extension 3 15-20 3-0-1-0 90 sec E DB Squats 6 12 5 sec eccentric 3-0-1-0 90 sec

WEEK 5 - WORKOUT 7: HIIT Cardio/Abs (Sunday) EXERCISE ROUNDS TIME ON REST A HIIT (Treadmill) 5 60 sec 60 sec B Hanging Leg Raises 4 8-10 reps 45 sec C1 Kneeling Rope Ab Crunch 4 10 C2 Side Bench Crunch 4 20 45 sec Perform HIIT (High Intensity Interval Training on Treadmill) for 15 minutes. First 3 minutes walk at 3.0 speed. Next, increase speed to 9.0 for 60 seconds. After 60 seconds walk for 60 seconds. Repeat for 5 intervals. When you reach the 12 minute mark, cool down or 3 minutes until you reach the 15 minute mark

WEEK 6

WEEK 6 - WORKOUT 1: Quads/Calves (Monday) A Single Leg Press 3 15 2-0-1-0 NA B Heavy Leg Press 4 8 3-0-1-0 2 min sec C Heavy DB Bulgarian Split 3 5-6 3-0-1-0 90 sec Squats D Heavy Heels Elevated DB Squats 3 8-10 3-0-1-0 90 sec E Heavy Single Leg Extension 3 10 3-0-1-0 60 sec F Heavy Donkey Calf Raise 5 7-8 3-0-1-0 45 sec G Heavy Leg Press Calf Press 4 8-10 3-0-1-0 45 sec NOTE: For seated calf leg press (Alternate Feet Positions) Set 1-2 feet pointed outward Set 3-4 feet pointed inward.

WEEK 6 - WORKOUT 2: Chest/Biceps/Shoulders/Cardio (Tuesday) A1 Flat DB Bench Press 3 5-6 3-0-1-0 60 sec A2 BB Bicep Curls 3 8-10 3-0-1-0 60 sec B1 Incline BB Bench Press 3 5-6 3-0-1-0 60 Sec B2 Incline Hammer Curls 3 8-10 3-0-1-0 60 Sec C Seated BB Shoulder Press 3 3-5 3-0-1-0 2 min D BB Upright Row 3 10-12 3-0-1-0 90 sec NOTE: At the end of workout perform 25 minutes of Stairmaster (see cardio guide for full instructions)

WEEK 6 - WORKOUT 3: Back/Triceps/Side Delts (Wednesday) A1 Weighted Pull-UPs 3 6-8 3-0-1-0 60 sec A2 Weighted Dips 3 6-8 3-0-1-0 60 sec B1 Seated Cable Rows 4 8-10 3-0-1-0 60 sec B2 Cable Tricep Pushdowns 4 12-15 3-0-1-0 60 sec C D Standing Side Lateral Raise Standing DB Shrugs Ommi Set 3 15-20 3-0-1-0 60 sec 3 8+8+8+8 3-0-1-0 60 sec NOTE: + On standing DB shrugs, Do a reps with dumbbells in front of body, then 8 behind body, then 8 in front and finally 8 more in back. This should total 32 reps in one set. Rest 60 seconds and repeat 2 more times with a total of 3 sets.

WEEK 6 - WORKOUT 4: Hams/Calves/Abs/Cardio (Thursday) A BB Stiff Legged Deadlift 3 8-10 4-0-1-0 90 sec B Leg Press Feet High & Wide 4 8-10 + 4-0-1-0 90 sec C Seated Leg Curls 4 E Standing BB Calf Raises (set1-2 toes outward) (set 3-4 toes neutral) (set 5-5 toes inward) 20,16, 12 4-0-1-0 60 sec 6 8-10 4-0-1-0 60 sec NOTE: At the end of workout perform 13 minutes of HIIT at speed 9.0 3 minutes walking (warm up) then for 60 seconds sprint as fast as you can go. Rest for 60 seconds then sprint as fast as you can go for 60 seconds. Perform this for 5 intervals. NOTE: See cardio guide for Abs NOTE: + Drop Set On Leg Press 3X

WEEK 6 - WORKOUT 5: Chest/Biceps/Front & Rear Delts (Friday) A Flat BB Bench Press 3 3-5 3-0-1-0 2 min B Incline DB Bench Press 3 6-8 + 3-0-1-0 90 sec C1 Seated DB Hammer Curls 3 12 3-0-1-0 C2 Front Double Bicep Cable Curls 3 12 3-0-1-0 90 sec D1 Reverse Grip EZ Curls 3 12 3-0-1-0 D2 Straight Bar Cable Culrs 3 20,16, 3-0-1-0 90 sec 12 E1 Dumbbell Front Raise 3 8 3-0-1-0 Omni Set E2 Bent Over Cable Rear Delt Fly s NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set 3 12 3-0-1-0 90 sec NOTE: + On DB Seated Front Raise Exercise, lean forward about 45 degrees and perform front raises for 8 reps, then slightly move back 15 degrees and perform another 8 reps, then lean all the way back in the chair and perform another 8 reps.

WEEK 6 - WORKOUT 6: Back/Triceps/Rear Delts (Saturday) A Deadlifts 4 5 4-0-1-0 2 min B C Reverse Grip Lat Pull Downs 4 8-12 + 4-0-1-0 45 sec Standing EZ Bar Tricep Extensions 3 10 4-0-1-0 90 sec C2 E Single Arm Cable Tricep Extensions Reverse Pec Dec Rear Delt Fly s NOTE: + Do a Drop Set (decrease weight by 20%) 3 times on Last Set 3 15-20 3-0-1-0 60 sec 6 20,16,12 3-0-1-0 60 sec

WEEK 6 - WORKOUT 7: HIIT Cardio/Abs (Sunday) A EXERCISE Stair Stepper or Treadmill on Steep Incline TIME 25 min Start out on stair stepper at speed 5 for 5 minutes. Next increase speed to 6 for 5 minutes Then increase speed to 7 for 10 minutes Finally decrease speed to 5 for 2:30 minutes and then to speed 4 for another 2:30 minutes. This should total 25 minutes NOTE: See cardio guide for Abs