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WORKSHEETThis routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record thenumber of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color alongR REPSW WEIGHTwith the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for thenumber of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color alongR REPSW WEIGHTwith the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for thefirst round and the bottom line for the second round.WEEK 1WORKSHEETThis routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record thefirst round and the bottom line for the second round.WEEK 2WEEK 3WEEK 9WEEK 1101 Standard Push-UpsWEEK 1WEEK 2WEEK 3WEEK 9WEEK 1101 Standard Push-UpsRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR02 Wide Front Pull-Ups02 Wide Front Pull-Ups03 Military Push-Ups03 Military Push-UpsRRRRRRRRRRRRRRRRRRRR04 Reverse Grip Chin-Ups04 Reverse Grip Chin-UpsRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR05 Wide Fly Push-Ups05 Wide Fly Push-Ups06 Closed Grip Overhand Pull-Ups06 Closed Grip Overhand Pull-UpsRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR07 Decline Push-Ups07 Decline Push-Ups08 Heavy Pants08 Heavy PantsR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WRRRRRRRRRRRRRRRRRRRR09 Diamond Push-Ups09 Diamond Push-Ups10 Lawnmowers10 LawnmowersR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR W11 Dive-Bomber Push-Ups11 Dive-Bomber Push-UpsRRRRRRRRRRRRRRRRRRRR12 Back Flys12 Back FlysR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WCHEST BACK BACKCHESTCHEST BACK BACKCHEST
WORKSHEETThis routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record thenumber of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color alongR REPSW WEIGHTwith the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for thenumber of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color alongR REPSW WEIGHTwith the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for thefirst round and the bottom line for the second round.WEEK 1WORKSHEETThis routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record thefirst round and the bottom line for the second round.WEEK 2WEEK 3WEEK 9WEEK 1101 Alternating Shoulder PressesWEEK 1WEEK 2R WR WR WWEEK 3WEEK 9WEEK 11R WR WR WR WR WR WR W01 Alternating Shoulder PressesR WR WR WR WR WR WR WR WR WR W02 In & Out Bicep Curls02 In & Out Bicep CurlsR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR W03 Two-Arm Tricep Kickbacks03 Two-Arm Tricep Kickbacks04 Deep Swimmer’s Presses04 Deep Swimmer’s PressesR WR WR WR WR WR WR WR WR WR W05 Full Supination Concentration Curls05 Full Supination Concentration CurlsR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WRRRRRRRRRRRRRRRRRRRRR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR W06 Chair Dips06 Chair Dips07 Upright Rows07 Upright Rows08 Static Arm Curls08 Static Arm Curls09 Flip-Grip Twist Tricep Kickbacks09 Flip-Grip Twist Tricep KickbacksR WR WR WR WR WR WR WR WR WR W10 Two-Angle Shoulder Flys10 Two-Angle Shoulder FlysR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR W11 Crouching Cohen Curls11 Crouching Cohen Curls12 Lying-Down Tricep Extensions12 Lying-Down Tricep ExtensionsBONUS ROUNDBONUS ROUND13 In & Out Straight-Arm Shoulder Flys13 In & Out Straight-Arm Shoulder FlysR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WR WRRRRRRRRRRRRRRRRRRRR14 Congdon Curls14 Congdon Curls15 Side Tri-Rises15 Side Tri-RisesSHOULDERS ARMSARMSSHOULDERSSHOULDERS ARMSARMSSHOULDERS
WORKSHEETWORKSHEETThis routine is performed every week that is not a Recovery week. Use the spaces provided for eachThis routine is performed every week that is not a Recovery week. Use the spaces provided for eachexercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,R REPSindicate its color along with your rep count. Each pull-up exercise in this workout is performedindicate its color along with your rep count. Each pull-up exercise in this workout is performedtwice, so for each exercise use the top line for the first round and the bottom line for the secondtwice, so for each exercise use the top line for the first round and the bottom line for the secondround. While this workout consists of both leg and pull-up exercises, we would like you to recordround. While this workout consists of both leg and pull-up exercises, we would like you to recordthe number of reps you performed for JUST THE PULL-UP EXERCISES.WEEK 101020304020304the number of reps you performed for JUST THE PULL-UP EXERCISES.WEEK 3WEEK 5WEEK 6WEEK 101Reverse Grip Chin-UpsWEEK 2WEEK 3WEEK 5WEEK 6Reverse Grip RRRRRRRR02Wide Front Pull-Ups03Closed Grip Overhand Pull-UpsRRRRRRRRRR04Switch Grip Pull-UpsWide Front Pull-UpsClosed Grip Overhand Pull-UpsSwitch Grip Pull-UpsRRRRRRRRRRRRRRRRRRRRWEEK 701WEEK 2R REPSWEEK 9WEEK 10WEEK 11WEEK 12WEEK 701Reverse Grip Chin-UpsWEEK 9WEEK 10WEEK 11WEEK 12Reverse Grip Chin-UpsRRRRRRRRRRRRRRRRRRRR02Wide Front Pull-UpsWide Front Closed Grip Overhand Pull-Ups04Switch Grip Pull-UpsClosed Grip Overhand Pull-UpsSwitch Grip Pull-UpsRRRRRRRRRRRRRRRRRRRRLEGSLEGS BACK BACKLEGSLEGS BACK BACK
WORKSHEETWORKSHEETThis routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided forThis routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided foreach exercise to record the number of reps and the weight lifted (where applicable). IfR REPSeach exercise to record the number of reps and the weight lifted (where applicable). IfW WEIGHTusing a band, indicate its color along with the number of reps performed.R REPSW WEIGHTusing a band, indicate its color along with the number of reps performed.WEEK 5WEEK 6WEEK 7WEEK 10WEEK 12WEEK 5WEEK 6WEEK 7WEEK 10WEEK 1201Slow-Motion 3-in-1 Push-UpsRRRRR01Slow-Motion 3-in-1 Push-UpsRRRRR02In & Out Shoulder FlysR WR WR WR WR W02In & Out Shoulder FlysR WR WR WR WR W03Chair DipsRRRRR03Chair DipsRRRRR04Plange Push-UpsRRRRR04Plange Push-UpsRRRRR05Pike PressesRRRRR05Pike PressesRRRRR06Side Tri-RisesRRRRR06Side Tri-RisesRRRRR07Floor FlysRRRRR07Floor FlysRRRRR08ScarecrowsR WR WR WR WR W08ScarecrowsR WR WR WR WR W09Overhead Tricep ExtensionsR WR WR WR WR W09Overhead Tricep ExtensionsR WR WR WR WR W10Two-Twitch Speed Push-UpsRRRRR10Two-Twitch Speed Push-UpsRRRRR11Y-PressesR WR WR WR WR W11Y-PressesR WR WR WR WR W12Lying Tricep ExtensionsR WR WR WR WR W12Lying Tricep ExtensionsR WR WR WR WR W13Side-to-Side Push-UpsRRRRR13Side-to-Side Push-UpsRRRRR14Pour FlysR WR WR WR WR W14Pour FlysR WR WR WR WR W15Side-Leaning Tricep ExtensionsR WR WR WR WR W15Side-Leaning Tricep ExtensionsR WR WR WR WR W16One-Arm Push-UpsRRRRR16One-Arm Push-UpsRRRRR17Weighted CirclesR WR WR WR WR W17Weighted CirclesR WR WR WR WR W18Throw the BombR WR WR WR WR W18Throw the BombR WR WR WR WR W19Clap or Plyo Push-UpsRRRRR19Clap or Plyo Push-UpsRRRRR20Slo-Mo ThrowsR WR WR WR WR W20Slo-Mo ThrowsR WR WR WR WR W21Front-to-Back Tricep ExtensionsR WR WR WR WR W21Front-to-Back Tricep ExtensionsR WR WR WR WR W22One-Arm Balance Push-UpsRRRRR22One-Arm Balance Push-UpsRRRRR23Fly-Row PressesR WR WR WR WR W23Fly-Row PressesR WR WR WR WR W24Dumbbell Cross-Body BlowsR WR WR WR WR W24Dumbbell Cross-Body BlowsR WR WR WR WR WCHEST SHOULDERS SHOULDERS TRiceps TRICEPSCHEST,CHEST SHOULDERS SHOULDERS TRiceps TRICEPSCHEST,
WORKSHEETWORKSHEETThis routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided forThis routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided foreach exercise to record the number of reps and the weight lifted (where applicable). IfR REPSeach exercise to record the number of reps and the weight lifted (where applicable). IfW WEIGHTusing a band, indicate its color along with the number of reps performed.R REPSW WEIGHTusing a band, indicate its color along with the number of reps performed.WEEK 5WEEK 6WEEK 7WEEK 10WEEK 12WEEK 5WEEK 6WEEK 7WEEK 10WEEK 1201Wide Front Pull-UpsRRRRR01Wide Front Pull-UpsRRRRR02LawnmowersR WR WR WR WR W02LawnmowersR WR WR WR WR W03Twenty-OnesR WR WR WR WR W03Twenty-OnesR WR WR WR WR W04One-Arm Cross-Body CurlsR WR WR WR WR W04One-Arm Cross-Body CurlsR WR WR WR WR W05Switch Grip Pull-UpsRRRRR05Switch Grip Pull-UpsRRRRR06Elbows-Out LawnmowersR WR WR WR WR W06Elbows-Out LawnmowersR WR WR WR WR W07Standing Bicep CurlsR WR WR WR WR W07Standing Bicep CurlsR WR WR WR WR W08One-Arm Concentration CurlsR WR WR WR WR W08One-Arm Concentration CurlsR WR WR WR WR W09Corn Cob Pull-UpsRRRRR09Corn Cob Pull-UpsRRRRR10Reverse Grip Bent-Over RowsR WR WR WR WR W10Reverse Grip Bent-Over RowsR WR WR WR WR W11Open Arm CurlsR WR WR WR WR W11Open Arm CurlsR WR WR WR WR W12Static Arm CurlsR WR WR WR WR W12Static Arm CurlsR WR WR WR WR W13Towel Pull-UpsRRRRR13Towel Pull-UpsRRRRR14Congdon LocomotivesR WR WR WR WR W14Congdon LocomotivesR WR WR WR WR W15Crouching Cohen CurlsR WR WR WR WR W15Crouching Cohen CurlsR WR WR WR WR W16One-Arm Corkscrew CurlsR WR WR WR WR W16One-Arm Corkscrew CurlsR WR WR WR WR W17Chin-UpsRRRRR17Chin-UpsRRRRR18Seated Bent-Over Back FlysR WR WR WR WR W18Seated Bent-Over Back FlysR WR WR WR WR W19Curl-Up/Hammer DownsRRRRR19Curl-Up/Hammer DownsRRRRR20Hammer CurlsR WR WR WR WR W20Hammer CurlsR WR WR WR WR W21Max Rep Pull-UpsRRRRR21Max Rep t Hammer CurlsR WR WR WR WR W23In-Out Hammer CurlsR WR WR WR WR W24Strip-Set CurlsR WR WR WR WR W24Strip-Set CurlsR WR WR WR WR WBACK BICEPS BICEPSBACKBACK BICEPS BICEPSBACK
Wide Front Pull- U ps Chin- U ps Wide Front Pull- U ps Chin- U ps
