Week 30-52 Training Program Workout #1- Chest, Front & Side Delts (Shoulders) Bodypart Exercise Sets Reps Watch Chest Dumbell Bench Press 4 15-20 Chest Dumbell Bench on Stability Ball 4 15-20 Chest Dumbell Flys 2 15-20 Shoulders E-Z Curl Front Presses 3 15-20 Shoulders Dumbell Front Raises 3 15-20 Shoulders Barbell Upright Rows 2 15-20 Time Window- Minimum 45 Minutes Maximum 60 Minutes Workout #2- Arms & Abs Bodypart Exercise Sets Reps Watch Biceps Dumbell Stability Ball Curls 5 15-20 Biceps Reverse E-Z Curls 3 10-15 Triceps Cable Tricep Extensions-Straight Bar 4 15-20 Triceps Bench Dips 4 To Failure Abs Lying Leg Raises 3 To Failure Abs Russian Twist 3 To Failure Time Window- Minimum 45 Minutes Maximum 60 Minutes Workout #3- Legs, Calves Bodypart Exercise Sets Reps Watch Legs Leg Press 5 15-20 Legs Barbell Squat 5 10-15 Legs Stiff Legged Deadlifts 4 15-20 Calves Dumbell Calf Raise 4 To Failure Calves Calf Press on Leg Press 3 To Failure Time Window- Minimum 45 Minutes Maximum 60 Minutes Workout #4- Back, Traps & Rear Delts Bodypart Exercise Sets Reps Watch Back D-Handle Pulldown 4 15-20 Back Bent Over Barbell Rows 3 10-15 Back Cable Pullovers 2 10-15 Back Chin-Ups 3 To Failure Dumbell Rear Delts Dumbell Rear Delts 2 15-20 Time Window- Minimum 45 Minutes Maximum 60 Minutes Schedule 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Workout #2 Off (cardio)* Workout #3 Off (cardio)* Workout #4 Off (cardio)* OR Schedule 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Off (cardio)* Workout #2 Workout #3 Off (cardio)* Workout #4 Off (cardio)* *One "off" day must be cardio Important: Remember to stay within your target heart rate zone when training. To learn more about your heart rate and training click here 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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