Day

Day 36	Chest, Back, Calves and Abs
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Perform light weight rotator exercises prior to chest program for warm-up.
Chest	Bench Press	B	85%	5	5	2 min	Explosively Perform on Olympic Bench
	DB Flyes	B	70%	10	5	1.5 min	NEW EXERCISE - Rhythmically. Perform using cable crossover machine. Keep feet planted firmly parallel to each other. Lower cable handle to slightly above elbow position. Alternate left and right sides after sets of 10.
	Cable Cross - overs	B	50%	30-40	5	1.5 min	Continuously Perform Standing on one leg alternating each set
Back	T-Bar Row	C	85%	5	3	2 min	Explosively. Rotate shoulders forwards and down for stretch and up and back to lift weight. Slight arch in upper mid back ONLY, not lower back. Perform two warm-up sets using light weight in a rhythmical manner.
	Front Wide Pull Down	C	70%	10			Rhythmically and perform with palms facing outwards, elbows below bar and to just below chin.
	Reverse Hyper Extensions	C	50%	20-30			Continuously. perform as shown in photo breathing in when raising legs, out when lowering.
When doing calves, perform as a two-stage exercise: stretch at bottom to mid-point, then extend to lock out position and hold.
Calves	Inverted Press	B	85%	5-8	4	2 min	Explosively. Perform two warm-up sets using light weight in a rhythmical manner. Lower slowly in control and hold at bottom of lift for a two second count.
	Seated	B	75%	8-10	4	1.5 min	Rhythmically
	Standing	B	50%	30	4	1.5 min	Continuously, perform on calve board using DBs and both legs at the same time. Perform from full stretch position to full extension.
Anterior Tibia	Toe Raise	B	65%	15	3	2 min	Same as last week. Perform as a "flex and hold" exercise for a 3 count. Lower, raise and 3 count counts as 1 rep.
Abs	Hanging leg raise	A	BW	15-20	3	1 min	Rhythmically
Abs	Russian Twists	A	10 lb	15	3	1 min	Use 10 lb medicine ball and perform on Core ball. Keep upper back on ball and reach back and across the body with MB, crunching brining ball to above chest and down to opposite side. Repeat back and forth (1 rep).
Cardio	Spinning Bike	A	-	-	-	-	Perform 15 minutes cool down.

Day 37	Legs and Shoulders ( you'll love this day - easy!)
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Legs
	Step Ups	A	70%	15	8	*	Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements, breathing in when lowering the weight, out when stepping up. *Perform using mini board alternating for each set of 10 continuous (left then right side)
	Bike Sprints	A	mod.	30 rev	6	30 secs	This exercise will become a mainstay of your program. Bike sprints are for anaerobic power. In this exercise make sure that you use a stationary bike, not the computer kind. Set the tension at moderate. Start pedaling to maximum speed. Once max. spd. is reached, start counting at 1 revolution for left and right leg. After thirty rev. slow down to approx. 60 rpm for 30 secs and then sprint again. Repeat.
Hamstrings	Seated Curls	A	75%	10	3	1 min	Rhythmical
Hamstrings	Ball Ham Curls	A	*	12-15	3	1 min	Perform hamstring curls on Core ball. See photo for description.
	Ham Stretch curl	A	65%	20	3	1 min	Alternate legs after each set. Keep alternating until sets completed
Perform rotator exercises for warm up as in previous training days.
Shoulders	Upright Rows	B	85%	5-8	5	2 min	Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner.
	Reverse Flye	B	70%	10-12	5	1.5 min	Rhythmically
	Arnold Press	B	40%	30-40	5	1.5 min	Continuously using core ball (sitting with one leg on floor) or wobble board on box with feet off floor. See Diagram
Cardio	Spinning Bike	A	-	-	-	-	Perform 15 minutes cool down.

Day 38	Triceps, Biceps, Forearms, Calves and Abs
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Triceps	Prone French Press	B	85%	5	4	2 min	Warm-up sets to training weight.
	Dumbbell Press	B	70%	10	4	1.5 min	Perform sitting on core ball. Vertical Press Use one arm at a time and two feet on the ground. Reach high over head then lower weight to stretch point and extend, rotating wrist upwards.
	Reverse Cable Press	B	50%	30	4	1 min	Palms upwards in reverse grip.
Biceps	Straight Bar Curls	B	85%	5	5	2 min	Perform Rhythmically
	Cable High Curls	B	70%	10	5	1.5	Perform Standing on one leg alternating leg as you alternate arm.
	Zottman Curls	B	50%	30-40	5	2 min	Perform standing on wobble board. Maintain balance as best as you can.
Forearms	Standard Curl	B	85%	5-8	5	1.5	Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner.
	Reverse Curl	B	70%	10-12	5	45 sec	Rhythmically
	Gripper	B	50%	30-40	5	1 min	Continuously, use the finger action to pull the weight up, limit thumb action. See WRISTS
Calves	Standing	A	65%	20	8	1 min	Explosively - use DBs on calve board - free standing, no support. Perform two warm-up sets using light weight in a rhythmical manner.
Calves	Stepper	A	Mod	20	8	30 sec	Rhythmically. Use a stair climber under moderate tension. Use only the calves to push the pedals down alternately of course from side to side. perform 20 each leg, use thighs for 30 sec rest (lightly) then repeat work / rest.
Abs	Ball Twists	A	*	15	6	45 sec.	Using medicine ball or DB, place one leg on the floor and perform cross crunches
Abs	Ball Side Crunches	A	*	-	-	-	Lock feet into wall/floor corner with ball just above hips. Elbows high and hands on top of head fingers crossed. Stretch by lowering body and then raise by side crunching. Breathe in when stretching, out when crunching.
Cardio	-	-	-	-	-	-	Perform 15 minutes cool down.

Day 39	Legs and Shoulders ( you'll love this day - another easy one!)
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Legs
	Step Ups	A	70%	15	8	*	Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements, breathing in when lowering the weight, out when stepping up. *Perform using mini board alternating for each set of 10 continuous (left then right side)
	Bike Sprints	A	mod.	30 rev	6	30 secs	This exercise will become a mainstay of your program. Bike sprints are for anaerobic power. In this exercise make sure that you use a stationary bike, not the computer kind. Set the tension at moderate. Start pedaling to maximum speed. Once max. spd. is reached, start counting at 1 revolution for left and right leg. After thirty rev. slow down to approx. 60 rpm for 30 secs and then sprint again. Repeat.
Hamstrings	Seated Curls	A	75%	10	3	1 min	Rhythmical
	Ball Ham Curls	A	*	12-15	3	1 min	Perform hamstring curls on Core ball. See photo for description.
	Ham Stretch curl	A	65%	20	3	1 min	Alternate legs after each set. Keep alternating until sets completed
Perform rotator exercises for warm up as in previous training days.
Shoulders	Upright Rows	B	85%	5-8	5	2 min	Explode upwards, lower in control
	Reverse Flye	B	70%	10-12	5	1.5 min	Rhythmically
	Arnold Press	B	40%	30-40	5	1.5 min	Continuously using core ball (sitting with one leg on floor) or wobble board on box with feet off floor. See Diagram
Cardio	Spinning Bike	A	-	-	-	-	Perform 15 minutes cool down.

Day 40	Triceps, Biceps, Forearms, Calves and Abs
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Triceps	Prone French Press	C	85%	5	3	2 min	Warm-up sets to training weight.
	Dumbbell Press	C	70%	10			Perform sitting on core ball. Vertical Press Use one arm at a time and two feet on the ground. Reach high over head then lower weight to stretch point and extend, rotating wrist upwards.
	Reverse Cable Press	C	50%	30			Palms upwards in reverse grip.
Biceps	Straight Bar Curls	B	85%	5	5	2 min	Perform Rhythmically
	Cable Curls	B	70%	10	5	1.5	Perform Standing on one leg alternating leg as you alternate arm
	Zottman Curls	B	50%	30-40	5	2 min	Perform standing on wobble board. Maintain balance as best as you can.
Forearms	Standard Curl	C	85%	5-8	3	2 min	Perform two warm-up sets using light weight in a rhythmical manner. Explode upwards, lower in control
	Reverse Curl	C	70%	10-12			Rhythmically
	Gripper	C	50%	30-40			Continuously, use the finger action to pull the weight up, limit thumb action. See WRISTS
Calves	Standing	B	80%	8	5	1 min	Explosively - use DBs on calve board - free standing, no support
	Seated Cave	B	70%	12	5	30 sec	Rhythmically. Use a stair climber under moderate tension. Use only the calves to push the pedals down alternately of course from side to side. perform 20 each leg, use thighs for 30 sec rest (lightly) then repeat work / rest.
	Stepper	B	50%	30	6	30 sec	Rhythmically. Use a stair climber under moderate tension. Use only the calves to push the pedals down alternately of course from side to side. perform 20 each leg, use thighs for 30 sec rest (lightly) then repeat work / rest.
Anterior Tibia	Toe Raise	B	65%	15	6	1 min	Perform on seated calve machine. Rhythmically.
Abs	Decline Crunch	C	80%	8	3	2 min	Use decline free Olympic bench or if you have a adjustable decline situp bench in your gym (or Roman chair) perform situps holding onto 35lb plate or higher to get 8 reps. Roll up (keep lower back against pad). lower slowly.
	Hanging Straight leg raise	C	70%	15			Keep legs straight and raise to left side and then to right side (slightly twist and crunch). ROLL LOWER BACK OFF PAD do not throw legs up and swing hips off pad. Lower and stretch.
	Cross Crunch	C	45%	30-50			balancing on ball, perform alternating leg raise (left knee to right elbow) while keeping one foot on the floor changing feet and elbow to perform second rep. Alternate left and right sides (changing foot on the floor on the switch)
Cardio	-	-	-	-	-	-	Perform 15 minutes cool down.

Day 41	Chest, Back
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Perform light weight rotator exercises prior to chest program for warm-up.
Chest	Bench Press	C	85%	5	3	2 min	Explosively Perform on Olympic Bench
	DB Flyes	C	70%	10			Rhythmically Perform on core ball.
	Cable Cross - overs	C	50%	30-40			Continuously Perform Standing on one leg alternating each set
Back	T-Bar Row	B	85%	5	4	2 min	Explosively. Rotate shoulders forwards and down for stretch and up and back to lift weight. Slight arch in upper mid back ONLY, not lower back.
	Front Wide Pull Down	B	70%	10	4	45 sec	Rhythmically and perform with palms facing outwards, elbows below bar and to just below chin.
	Reverse Hyper Extensions	B	50%	20-30	3	1 min	Continuously. perform as shown in photo breathing in when raising legs, out when lowering. Do not arch back, bring legs up to parallel position only. Stretch out back when completed (last exercise).

Day 42

Week two completed. Take the day off. Proper diet and rest