Day 51

Day 50	Legs, Shoulders, and Abs
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Legs	Hack squats or Smith Machine narrow position squats.	B	75%	10	6	1 min	Warm-up sets to training weight. Do not go below parallel point. In this exercise we start eccentric loading (dropping into position and holding) for a count of 3 then driving upwards quickly. Training weights will be slightly lower than previous training days due to the "catch and hold".
	Step Ups	B	70%	1 5	6	1 min	Perform with DBs. Change feet at top of box. Explode upwards and try to extend leg sot hat foot comes off of the top of the box. Land, changing foot on top of the box. Settle quickly then explode upwards again. I rep counts for both legs.
	Bike Sprints	B	65%	30	10	1 min	As before use slightly heavier than moderate weights. Legs should burn out after 30 reps. Sprint 30 reps per leg (maximum RPM under load), rest for 20 seconds and repeat for a total of 10 sets. Pedal lightly between sprints. Do not count revolutions until at training load (as you turn up dial).
Hamstrings	*Good Mornings	B	60%	10	4	1 min	Rhythmical. This is a new exercise. When performing exercise keep back straight head erect and lower weight from the hips. Feet are positioned close together. Hold onto bar with a slightly wider than shoulder width position. Knees bent slightly (until more flexibility is developed). Lower weight only as far as a slight stretch is felt in the back of the legs and return to standing position.
	Ham Stretch cur	B	65%	20	6	1 min	Alternate legs after each set. Keep alternating until sets completed
It is very important to stretch the quads and gluts, hip flexors and groin after this type of workout!
Shoulders - when performing warm-up please perform 2 high rep sets of rotator exercises as shown example page (follow link). High rotation (2 exercises) and low rotation (2 exercises) prior to starting shoulder program.
Shoulders	Upright Rows	B	85%	5-8	6	2 min	Explode upwards, lower in control. Start from a squat position so that the bar touches the lower part of the thigh (just above the knee cap) and keep back straight with head erect. Explode upwards and bring elbows under bar to catch wit wrist rotated/palms up. Try to get feet to leave the floor when exploding upwards. Remember to keep feet parallel and knees above thighs, back and hear erect.
	Reverse Flye	B	70%	10-12	6	2 min	Rhythmically - Keep wrist below elbow (relative to floor plane) through-out lift. Perform using cable crossover machine bent over and standing on one leg (have other leg tucked in behind).
	Side Laterals	B	40%	30	6	2 min	Continuously. Perform kneeling on the Core ball. A 360 wobble board on a box can be used as well.
Abs	Hanging raise	B	BW	15-20	4	1 min	Rhythmically, 3 position raise, front, left side and right side twists.
	Russian Twist Ball Crunches	B	70%	12	6	1 min	Rhythmically. Perform with core ball using one foot on the foor and perform cross crunches. As mentioned earlier, 360 degree board can be used as well.
Bike	Cool Down	-	-	-	-	-	Perform 15 min cool down - stretch for as long as it takes.

Please Note Changes In The Remainder Of The Program. You Will Be Performing Timed Sets. A Watch (Digital, Stop or Sweep) Is A Necessity.

Day 51	Triceps, Biceps, Forearms and Calves.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	-	Perform 15 minute warm-up
Triceps	Triceps Cable Press Down	C	65%	AMAP*	10	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible)
	Close position Pushups.	C	BW	AMAP	10	10 sec	20 sec
	Reverse DB Press	C	65%	30-40	5	*	30 sec	Perform on a core ball starting with palms facing each other and rotate at the top of extension so that palms are facing upwards. Alternate left and right continuously.
Biceps	Straight Bar Curls	C	65%	AMAP	10	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible)
	Zottman DB Curls	C	65%	AMAP	10	10 sec	20 sec
	High Cable Curls	C	65%	30-40	5	-	30 sec	Perform continuously standing on one leg alternating left and right arms.
Forearms	Bar Curl	C	80%	5-8	5	-	45 sec.	Grab an Olympic bar, hands shoulder width apart, behind your body, palms facing outwards. LINK Curl bar upwards.
	Reverse Curl	C	70%	10-12	5	-	45 sec.	Same exercise as the above with the exception of front body bar position. Hold bar away from body about 6-8". Keep palms down and curl bar upwards and lower while keeping arms in forward position.
	Gripper	C	65	30	4	-	45 sec.	Try to curl fingers into palm - continuous.
Calves	Inverted Press	C	80%	AMAP	20	10 sec	20 sec.	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible) In the stepper press down, use stair climber and set tension at moderate. 10 sec work/ 20 sec. rest. WORK HARD!!!!!
Calves	Stepper Press Down	C	*	AMAP	20	10 sec	20 sec.
Ankle	Wobble Board (mini)	A	BW	*	5	30 sec	30 sec	Hold ankle as still as possible - one leg at a time - for a total of 5 sets per leg.
Anterior Tibia	Seated Toe Raise	A	65%	30	5	-	30 sec.	Perform continuous.
Cardio	Bike	-	-	-	-	-	-	15 minute cool down and stretch

Day 52	Legs, Shoulders and Abs
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	-	Perform 15 minute warmup
Legs	Hack squats	A	60%	10-15	10	*	1 min	Warm-up to desired weight. This is a drop and catch exercise. Drop into position (thigh just above parallel) and hold for a total of 20 secs, press and lower completely 10 times explosively. This is represents one rep. Perform 10 cycles.
Legs	Step - ups	A	65%	10-15	8	*	45 sec	Using bar or DBs, explode upwards and land on alternate leg, immediately explode into extension changing feet when landing on the top of the board. When finished jump as high as you can for 8 reps. This counts as one 'full-rep"
Hamstrings	Core Leg Curl	A	BW	12-15	6	*	1 min	Use one leg on core ball (we did this one previously)
	Good Mornings	A	65%	12-15	6	*	45 sec.	Use bar or DBs. Keep legs and lower back straight. Bend forward at the hips and pushing the butt back. Keep bar close to body as you lower and stretch.
Shoulders - when performing warm-up please perform 2 high rep sets of rotator exercises as shown example page (follow link). High rotation (2 exercises) and low rotation (2 exercises) prior to starting shoulder program.
Shoulders	Forward Lateral Raise	C	70	AMAP	8	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Perform front laterals standing on one leg. Keep abs tight. Side laterals use both legs on the floor. T-Bar position with elbow rotated out and upwards to increase load demand on the back of the shoulders.
	DB Side Lateral	C	65%	AMAP	10	10 sec	20 sec
	Reverse Pulls (T-Bar)	C	70%	AMAP	10	10 sec	20 sec.
Abs	Hanging Leg Raise	B	65%	AMAP	8	*	30m sec.	Use three position raise for a count of one repetition.
Abs	Core Ball Cross Crunch	B	65%	AMAP	8	*	30 sec.	Knee to elbow, one foot on the floor. Keep abs tight.
Cool down	Stretch and bike ride	A	-	-	-	-	-	15 minutes bike - stretch as long as it takes.

Day 53	Chest, Back, Calves and Forearms.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	Perform 15 minute warmup
Chest	Bench Press	C	70%	AMAP	16	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Wait 3 minutes between exercises.
	Dips	C	BW	AMAP	16	10 sec	20 sec
	Cable Crossovers	C	65%	20	4	*	2 min*	Perform this exercise standing on one leg and using only one arm at a time. Alternate L arm/right leg - R arm/left leg, L arm/left leg - R arm/right leg then 2 min break and repeat. This is (1) set. No rest between first 4 sets.
Back	T-Bar Narrow Pulls	C	70%	AMAP	16	10 sec	20 sec	Remember warm-up sequence. In all chin exercises, lower to almost full extension and raise body weight so that arms are pulled to below parallel position. PERFORM AS MANY REPS AS POSSIBLE IN TIME ALLOTTED even it you can only do 1 or 2.
	Wide Front Chins	B	75%	10-12	8	*	30 sec	Pull body weight up to chin level.
	Single arm pull down	B	70%	12-15	8	*	30 sec	Using cable crossover rack, perform using high cable position. Standing on one leg pull down using cable crossover handle. Use only one arm at a time. Stretch at top and pull down to side. At end of stretch palm should be facing inward. Perform the same as in cable crossovers (set method). L/R/L/R rest.
Calves	Calve DB Raise	B	70%	12-15	10	*	30 sec	Perform using DBs and on calve raise board using only one leg at a time.
Calves	Stepper Calve	B	*	20	20	*	20 sec	Using moderate tension perform 20 each leg, rest for 20 sec (slow light pace) and then sprint for 20, etc.
Toe Raise	Standing Toe Raise	B	BW	20	10	*	20 sec	Standing with heels on calve raise board, pull toes up as high as possible and then lower to stretch. Hold at top for 3 sec.
Forearms	Standing Bar curls	B	70%	20	8	*	20 sec	As before with bar behind back. Explosively.
	Cable Rotations	B	50%	20-30	6	*	-	NEW. Grab triceps rope handle. Clipping into low cable position, knee and place wrist on knee with palm up and hand free to rotate. Rotate wrist over to inside position L and R wrists and then rotate outwards by changing body position and then perform L and R. This counts as one complete set.
	Gripper	B	75%	10-12	8	*	30 sec	Perform explosively. Pause for a sec at the bottom and then contract fingers as fast as possible.
Cool down	Stretch and bike ride	A	-	-	-	-	-	12 minutes bike - stretch as long as it takes.

Day 54	Biceps, Triceps and Abs.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	Perform 15 minute warmup
Biceps	Bar Curls	C	70	AMAP	10	10 sec	20 sec	As performed before. Remember warm-up sets.
	Zottman Curls	C	65%	AMAP	10	10 sec	20 sec	As above. Perform on one leg.
	Cable Curls	A	70%	15-20	4	*	30 sec	Perform on one leg. Cross cable curl. L arm/R leg, R arm/L leg, L arm/L leg, R arm/R leg = one set.
Triceps	Cable Press Down	B	70%	15-20	4	*	30 sec	Perform single cable press down standing on one leg. Use format above (cable curls).
Triceps	DB Press	B	70%	15-20	8	*	30 sec	Stand on one leg. Alternate left and right arms rotating at top of extension. Rest then change legs.
Abs	Hanging leg raise	B	BW	20	6	*	30 sec	Lower leg raise crunch. Side crunch L, Front, and to the R side counts as one set.
Abs	Medicine ball toss	B	12 lb ball	20	6	*	30 sec	Throw ball to partner with arms extended over head. Use abdominals as the primary mover to gain momentum to toss ball not the triceps and lats. Stay up, have partner hand you the ball and repeat. Roll your torso into position (roll lower back up). Perform side throws Left for two sest, Middle position for two sets and Right for two sets.
Cool down	Stretch and bike ride	A	-	-	-	-	-	15 minutes bike - stretch as long as it takes.

Day 55	Shoulders, Legs (easy day)
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	15 minutes
Shoulders	Explosive Rows	C	80%	8-10	8		45 sec	Warmup to training weight. We have done this one before. Bar to top of knees and explode upwards, rotating wrists over at top of movement.
	Cable Lateral Raise	C	65%	AMAP	10	10 sec	20 sec*	You know the drill. Warmup first. Perform 10 seconds work left side, immediately switch to right side, 10 sec rest and then repeat. Stand on one leg alternating base leg as you move through sets.
	Cable Reverse Lateral Raise	C	65%	AMAP	10	10 sec	20 sec*	Low position on the cable rack. Bend over 45 degrees and perform as lateral raise exercise. Alternate left and right sides. Bend knees and perform standing on one leg again switching base leg as sets progress.
Legs	Stair Run	C	*15LB DBs	*	3	*	2 min	Find a set of steep stairs that have a minimum of 12-15 steps per floor. Grabbing DBs run in the following order: 10 flights front singles (rest) 10 flights L crossover singles (rest) 10 flights R crossover singles (rest) 10 flights double stairs and rest. This counts as one complete set. Perform this 3 times. Up the stairs as fast as possible. You may find that wrist straps help your grip (oh yeah, this is grip and forearm day as well. 00Ps.)
Cool down	Stretch and bike ride	A	-	-	-	-	-	15 minutes bike - stretch as long as it takes.

Day 56 REST. Get Ready for next week. Grab a training partner and the following. Field for sprinting, stairs for running although I guess after this last day you will know where they are. GOOD TRAINING Weeks 9,10,11,12,13,14 and 15 to go. We are half way there.