WEEK NO

WEEK NO. 7 (Good Luck!) NEXT WEEK INTENSITY PICKS UP!!!!!

Day 43	Legs, Shoulders, and Calves
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Legs	Hack Squats	B	75%	10	3	1 min	Warm-up sets to training weight. Do not go below parallel point. Hold at bottom of lift for a two second count.
	Step Ups	B	75%	10	3	1 min	Change feet at top of box. Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements. Perform using mini-wobble board.
	Bike Sprints	B	65%	30*	8	1 min	Moderate tension. Perform 30 reps per leg and then back tension off, keep pedaling for 30 secs and repeat.
Hamstrings	Ball Ham Curls	A	*	10	4	1 min	Rhythmical using one leg only then alternate. See diagram
Hamstrings	Ham Stretch curl	A	65%	20	3	1 min	Alternate legs after each set. Keep alternating until sets completed
Shoulders	Upright Rows/ Cleans	B	85%	5-8	4	1 min	Explode upwards, lower in control to thigh height bending knees while you do so. Keep feet in a parallel with knees over toes and head erecdt. Use legs to help bring weight upwards to above shoulder height keeping elbows high then rotate elbows under bar, finishing with the bar on the upper chest and shoulders, palms up.
	Reverse Flye	B	70%	10-12	4	1 min	Rhythmically
	Circle Lateral Raise	B	40%	30	4	1 min	Continuously. Perform sitting on Core ball, one leg on ground for support only. 360 wobble board on a box can be used as well. See diagram 1 (ball) or 2 (wobble board). The object of this exercise is move the arms in a circular motion starting from a low position (45 degrees down and away from the body) and rotate in a circle clockwise / counterclockwise (alternating every set) 45 degrees to the front, upwards and backwards. 1 Revolution is one rep. Breath in when bringing the weight upwards and out when lowering.
Calves	Standing DB Calve Raise	B	70%	12-15	6	1 min	Rhythmically, 3 position raise, front, left side and right side twists.
	Seated Calve Raise	B	70%	12-15	6	1 min	Rhythmically. Perform with core ball using one foot on the foot and perform cross crunches. As mentioned earlier, 360 degree board can be used as well.
	Calve Extension	B	40%	30-40	6	30 sec	Perform (we have done this before) on the stepper machine. Using only the calves to move the pedals, concentrate on driving downwards to full extension. Use light to moderate tension so that explosive action can be performed.
Anterior Tibia	Seated Toe Raise	B	65%	20	6	45 sec	Perform on seated calve raise machine. As in the stepper exercise keep a rhythmic raising, lowering action.

Day 44	Triceps, Biceps, Forearms and Abs
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Triceps	Triceps Press	B	85%	5	3	1 min	Explosively. Perform two warm-up sets using light weight in a rhythmical manner.
	Reverse Press DBs	B	70%	10	3	45 sec	Rhythmically performed on core ball using dumbbells rotating wrists so that palms finish facing upwards.
	Rope Press	B	50%	30-40	3	1 min	Continuously perform standing on one leg.
Biceps	Bar Curls	B	85%	5	3	1min	Explosively. Perform two warm-up sets using light weight in a rhythmical manner.
	Zottman Curls	B	70%	10	3	1 min	Rhythmically performed on balance board.
	Reverse Curls	B	50%	30-40	3	1 min	Continuously performed on balance board
Forearms	Standard Wrist Curls	B	85%	5	3	2 min	Explosively. Perform two warm-up sets using light weight in a rhythmical manner.
	Reverse Curls	B	70%	10	3	1 min	Rhythmically
	Gripper	B	50%	30-40	3	2 min	Continuously
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 partner to step of toes for extra stability and torso power. Explode upwards and across, lower slowly in control.

Day 45	Chest, Back and Calves
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	30 sec	Explosively Perform on Olympic bench. Lower weights if you have to to get the 5 reps per set.
	DB Flyes	B	70%	10	5	45 sec	Rhythmically. Use cable machine. Set height of cables at elbow height and perform standing on inside leg (same leg as arm). Alternate after each set. If no cable machine perform on core ball alternating one arm at a time keeping one arm in position above face while lowering opposite side.
	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.
	Hyper Extensions	C	50%	20-30			Continuously. perform as shown in photo breathing in when raising upper body.
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.
	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.
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 46	Legs, Shoulders, Abs and Forearms.
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Legs: NOTE leg changes.	Hack Press	C	80%	8	4	3 min	Warm-up sets to training weight. Do not go below parallel point
	Step Ups***	C	65%	15			Change feet at top of box. Lower weight in control, explode upwards (try to get full extension with foot coming off of top of box). Mmaintain control. Keep Rhythmic movements, breathing in when lowering the weight, out when stepping up. READ Perform 10 standing jumps after doing your Step ups.
	Bike Sprints	C	40%	30			Moderate tension. Perform 30 reps per leg.
Hamstrings	Ball Ham Curl	A	75%	10	3	1 min	Perform one leg at a time.
Hamstrings	Ham Stretch curl	A	65%	20	3	1 min	Alternate legs after each set. Keep alternating until sets completed
Perform rotator exercises prior to doing these exercises (light weights and strict form).
Shoulders: Please NOTE change in warm-up.	Upright Rows / cleans	A	70%	10-12	4	2 min	Explode upwards, lower in control. Bar to lower thighs. Legs are bent. Use legs to help propel weight upwards as explained earlier. Perform two warm-up sets using light weight in a rhythmical manner.
	Arnold Press	A	70%	10-12	4	1 min	Rhythmically sitting on core ball.
	Cable Reverse Flye	A	50%	20-30	5	2 min	Continuously perform on wobble board.
Abs	Hanging raise	A	BW	15-20	6	1 min	Rhythmically, 3 position raise, front, left side and right side twists.
Abs	Russian Twist Ball Crunches	A	70%	12	6	1 min	Rhythmically. Perform with core ball with partner standing on feet. Use light ball until balance is in control. Do not throw ball, keep in control
Forearms	Wrist curls	A	70%	10-12	5	45 sec	Explosively
	Reverse curls	A	70%	10-12	5	45 sec	Rhythmically
	Gripper/ or DBs	A	75%	10-12	5	45 sec	Continuously, use the finger action to pull the weight up, limit thumb action. See WRISTS

Day 47	Triceps, Biceps and Calves
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up.
Perform the following exercises as a giant set
Triceps	Triceps Press	A	70%	10	3	45 sec	Perform two warm-up sets using light weight in a rhythmical manner. Explosively immediately into;
	Reverse Press	A	70%	10	3	45 sec	Rhythmically, immediately into,
	Rope Press	A	70%	10	3	45 sec	Continuously, rest for 1 minutes and repeat two more times.
Biceps	Bar Curls	A	85%	5	6	1 min	Explosively, immediately into (perform both exercises as a super set).
Biceps	Reverse Curls	A	65%	15	6	1 min	Rhythmically
Calves	Standing Calve	A	65%	12	10	1 min	Explosively through full range of motion and standing on a Calve board. You can use either DBs or a bar.
Cardio	Spinning Bike	A	-	-	-	-	Perform 15 minutes cool down.

Day 48	Chest, Back, Abs and Forearms
Muscle Group	Exercise	Grp	Wt	Reps	Sets	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	Perform 12 minutes warm up. *Alternate aerobic as desired if bike not available.
Chest	Dips	A	70%	10	3	2 min	Explosively
	Incline DB Press	A	70%	10	3	2 min	Rhythmically
	DB Bench Press	A	65%	20	3	2 min	Continuously on core ball
Back	T-Bar Row (or machine row)	C	85%	5	3	2 min	Explosively
	Wide Pull Down	C	70%	10			Rhythmically
	Narrow Grip Pull Down	C	50%	30-40			Continuously, full extension performing light ab crunch when flexing
Abs	Hanging Leg raise	B	75%	10	5	1 min	Explosively
Abs	Russian Twists	B	70%	10	4	1 min	Rhythmically, throw ball to partner using "crunch" movement to help propel ball
Forearms	Standard curls	A	75%	10	6	45 sec	Rhythmically
Forearms	Reverse curls	A	75%	10	6	45 sec	Rhythmically
Cardio	Spinning Bike	A	-	-	-	-	Perform 15 minutes cool down.

Day 49

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