Week 1

DAY 1 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3

Bent Over Two-Dumbbell Row 10-12 60-90 sec 60-90 sec
Underhand Pullups or Lat Pulldown 10-12 60-90 sec 60-90 sec
Standing Barbell Curl 10-12 60-90 sec 60-90 sec
Dumbbell Alternate Bicep Curl 10-12 60-90 sec 60-90 sec
Elliptical Trainer or Exercise Bike 30 min
DAY 2 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 60-90 sec 60-90 sec
Incline Flyes 10-12 60-90 sec 60-90 sec
Seated Dumbbell Press 10-12 60-90 sec 60-90 sec
Dumbbell Side Laterals 10-12 60-90 sec 60-90 sec
Triceps Extension 10-12 60-90 sec 60-90 sec
Bench Dips 10-12 60-90 sec 60-90 sec
DAY 3 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 4 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Squats 10-12 60-90 sec 60-90 sec
Dumbbell Lunges 10-12 60-90 sec 60-90 sec
Leg Curls 10-12 60-90 sec 60-90 sec
Stiff-Legged Barbell Deadlift 10-12 60-90 sec 60-90 sec
Seated Calf Raise 10-12 60-90 sec 60-90 sec
Standing Calf Raises 10-12 60-90 sec 60-90 sec
Crunches 10-12 60-90 sec 60-90 sec
Lying Leg Raises 10-12 60-90 sec 60-90 sec
DAY 5 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Underhand Pullups or Lat Pulldown 10-12 60-90 sec 60-90 sec
Bent Over Two-Dumbbell Row 10-12 60-90 sec 60-90 sec
Hyperextensions (Back Extensions) 10-12 60-90 sec 60-90 sec
Concentration Curls 10-12 60-90 sec 60-90 sec
Preacher Curls 10-12 60-90 sec 60-90 sec
DAY 6 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 7 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Incline Barbell Bench Press 10-12 60-90 sec 60-90 sec
Pec Dec (Butterfly) 10-12 60-90 sec 60-90 sec
Dumbbell Side Laterals 10-12 60-90 sec 60-90 sec
Seated Dumbbell Press 10-12 60-90 sec 60-90 sec
Triceps Pushdown 10-12 60-90 sec 60-90 sec
Lying Barbell Triceps Extension 10-12 60-90 sec 60-90 sec
 REST NOTES
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Week 2
DAY 8 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Ab Crunch Machine 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 9 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 10 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Underhand Cable Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 11 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Flyes 10-12 2 min 2 min
Bent Over Side Laterals 10-12 2 min 2 min
Seated Dumbbell Press 10-12 2 min 2 min
Dips - Triceps Version 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 12 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 13 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Barbell Squat 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 14 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Two-Dumbbell Row 10-12 2 min 2 min
Pullups or Lat Pulldown 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Concentration Curls 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
REST NOTES
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Week 3
DAY 15 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 16 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Barbell Triceps Extensions 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 17 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Lying Leg Raises 10-12 2 min 2 min
DAY 18 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 19 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 20 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Incline Barbell Bench Press 10-12 2 min 2 min
Pec Dec (Butterfly) 10-12 2 min 2 min
Bent Over Side Laterals 10-12 2 min 2 min
Seated Dumbbell Press 10-12 2 min 2 min
Bench Dips or Dip Machine 10-12 2 min 2 min
Overhead Dumbbell Tricep Extension 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 21 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
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Week 4
DAY 22 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Lying Leg Raises 10-12 2 min 2 min
DAY 23 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Two-Dumbbell Row 10-12 2 min 2 min
Dumbell Deadlift 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Concentration Curls 10-12 2 min 2 min
Alternating Hammer Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 24 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 25 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Machine Shoulder Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Barbell Triceps Extensions 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 26 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Barbell Squat 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 27 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 28 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Lat Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
REST NOTES
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Week 5
DAY 29 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Smith Overhead Shoulder Press 10-12 2 min 2 min
Dips - Chest Version or Dip Machine 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 30 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 31 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Ab Crunch Machine 10-12 2 min 2 min
DAY 32 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Pullups or Lat Pulldown 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Alternating Hammer Curl 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 33 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 34 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 35 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Barbell Squat 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
REST NOTES
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Week 6
DAY 36 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 37 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Underhand Lat Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 38 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Machine Shoulder Press 10-12 2 min 2 min
Bench Dips or Dip Machine 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 39 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 40 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Lying Leg Raises 10-12 2 min 2 min
DAY 41 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Pullups or Lat Pulldown 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 42 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
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Week 7
DAY 43 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 44 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Barbell Squat 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 45 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 46 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Lat Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 47 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Machine Shoulder Press 10-12 2 min 2 min
Bench Dips or Dip Machine 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 48 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 49 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Lying Leg Raises 10-12 2 min 2 min
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Week 8
DAY 50 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Pullups or Lat Pulldown 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Alternating Hammer Curl 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 51 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 52 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 53 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Squats 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Leg Curls 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Lying Leg Raises 10-12 2 min 2 min
DAY 54 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 55 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Lat Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 56 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Machine Shoulder Press 10-12 2 min 2 min
Dips - Chest Version or Dip Machine 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
REST NOTES
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Week 9
DAY 57 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 58 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Lying Leg Raises 10-12 2 min 2 min
DAY 59 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Lat Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 60 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 61 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 62 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Squats 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Leg Curls 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 63 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
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Week 10
DAY 64 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Lat Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Alternate Dumbbell Curl 10-12 2 min 2 min
Preacher Curls 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 65 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Machine Shoulder Press 10-12 2 min 2 min
Dips - Chest Version or Dip Machine 10-12 2 min 2 min
Lying Barbell Triceps Extensions 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 66 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 67 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Stiff-Legged Dumbbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Flat Bench Lying Leg Raise 10-12 2 min 2 min
DAY 68 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Cable Pulldowns 10-12 2 min 2 min
Barbell Deadlift 10-12 2 min 2 min
Dumbbell Alternate Bicep Curl 10-12 2 min 2 min
Preacher Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 69 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 70 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Flat Bench Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Military Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
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Week 11
DAY 71 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Barbell Squat 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 72 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 73 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Pullups or Lat Pulldown 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Alternating Hammer Curl 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 74 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Seated Barbell Shoulder Press 10-12 2 min 2 min
Bench Dips or Dip Machine 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 75 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 76 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Leg Press 10-12 2 min 2 min
Leg Extensions 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Straight Leg Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Calf Press on Leg Press 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Flat Bench Lying Leg Raise 10-12 2 min 2 min
DAY 77 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
Bent Over Barbell Row 10-12 2 min 2 min
Underhand Cable Pulldowns 10-12 2 min 2 min
Stiff-Legged Dumbbell Deadlift 10-12 2 min 2 min
Dumbbell Alternate Bicep Curl 10-12 2 min 2 min
Alternating Hammer Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
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Week 12
DAY 78 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 79 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Dumbbell Bench Press 10-12 2 min 2 min
Incline Dumbbell Flyes 10-12 2 min 2 min
Seated Side Lateral Raise 10-12 2 min 2 min
Barbell Shoulder Press 10-12 2 min 2 min
Triceps Pushdown 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 80 - Legs/Abs REPS SET 1 REST SET 2 REST SET 3
Barbell Squat 10-12 2 min 2 min
Dumbbell Lunges 10-12 2 min 2 min
Seated Leg Curl 10-12 2 min 2 min
Stiff-Legged Barbell Deadlift 10-12 2 min 2 min
Seated Calf Raise 10-12 2 min 2 min
Standing Calf Raises 10-12 2 min 2 min
Crunches 10-12 2 min 2 min
Hanging Leg Raise 10-12 2 min 2 min
DAY 81 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
DAY 82 - Back/Biceps REPS SET 1 REST SET 2 REST SET 3
One-Arm Dumbbell Row 10-12 2 min 2 min
Underhand Pullups or Lat Pulldown 10-12 2 min 2 min
Hyperextensions 10-12 2 min 2 min
Alternating Hammer Curl 10-12 2 min 2 min
Standing Barbell Curl 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 83 - Chest/Shoulders/Triceps REPS SET 1 REST SET 2 REST SET 3
Bench Press 10-12 2 min 2 min
Incline Dumbbell Flyes 10-12 2 min 2 min
Dumbbell Side Laterals 10-12 2 min 2 min
Machine Shoulder Press 10-12 2 min 2 min
Dips - Chest Version or Dip Machine 10-12 2 min 2 min
Lying Triceps Press 10-12 2 min 2 min
Elliptical Trainer or Exercise Bike 30 min
DAY 84 - Cardio REPS SET 1 REST SET 2 REST SET 3
Elliptical Trainer or Exercise Bike 30 min
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