Week 11-19 Training Program
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Workout #1- Legs, Shoulders, Arms, Calves
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| Bodypart | Exercise | Sets | Reps | Watch |
| Legs | Leg Press | 3 | 15-20 |  |
| Legs | Dumbell Lunges | 3 | 12-15 | |
| Shoulders | E-Z Curl Front Presses | 2 | 15-20 | |
| Shoulders | Cable Side Laterals | 2 | 12-15 | |
| Arms | Dumbell Concentration Curls | 3 | 12-15 | |
| Arms | Cable Tricep Extensions-Straight Bar | 3 | 15-20 | |
| Calves | Calf Press on Leg Press | 2 | 25-35 | |
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| Time Window- | Minimum 35 Minutes |
| Maximum 50 Minutes |
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Workout #2- Chest, Back, Abs
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| Bodypart | Exercise | Sets | Reps | Watch |
| Chest | Incline Push-Ups | 3 | To Failure | |
| Chest | Dumbell Incline Press | 3 | 15-20 | |
| Back | Dumbell Pullovers | 3 | 15-20 | |
| Back | One Arm Dumbell Row | 3 | 12-15 | |
| Abs | Lying Leg Raises | 2 | To Failure | |
| Abs | Ball Tuck | 2 | To Failure | |
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| Time Window- | Minimum 35 Minutes |
| Maximum 50 Minutes |
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| Schedule 1 |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Workout #1 | Workout #2 | Off | Workout #1 | Workout #2 | Off | Off |
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| Schedule 2 |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Workout #1 | Off | Workout #2 | Off | Workout #1 | Workout #2 | Off |
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| Note: Integrate 30-40 minutes of cardio into 1 "off" day.
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| Important: Remember to stay within your target heart rate zone when
training. To learn more about your heart rate and training click here
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| Warning: Consult a medical or fitness professional prior to beginning any exercise program. Discontinue
exercising immediately if you experience any pain, undue discomfort, or shortness or breath.
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