Monday: Lower body

Warm-up (before each set): 2 sets Prisoner squats - max w/good form in 30-40 seconds.

Balance board squats: 2 sets of 20

Leg Press -
Weeks 1 & 2: 3 sets of 8 reps.
Weeks 3 & 4: 3 sets of 6
Weeks 5 & 6: 3 sets of 5
Weeks 7 & 8: 4 sets of 4
Weeks 9 & 10: 4 sets of 3
Weeks 11 & 12: 5 sets of 2

Finish last leg press set w/Jump squats (knees to chest): Max reps 40 seconds

Catch your breathe by Inhaling long, slow & deep. Exhale in the same manner. In4,hold4,out6. Close your eyes, & visualize happy thoughts

Lying leg curl - 3 sets of 8-12

Pigeon toed calf raises: 1 set 100

Single leg bent knee calf raises: 2 sets to fail

Single leg wall squats: 1 set ea to failure

Single leg donkey calf raises: 1 set ea to fail

Standing calf raise - 3 sets of 10
Alternating each set w/
Incline situp (plate behind head) - 3 sets of 12

Calf raises (weighted): 1 set of 10

Hanging leg lifts (feet to hands): 2 sets to fail.

Jumping jacks: max in 1 minute

Tuesday: Upper body -

Dips/mil pushup pyramid:
Do eight bench dips & eight military pushups alternating between the two. Reducing reps by one each set. After you reach 1. Rest 90 seconds. Remember to inhale deep & slow your heart rate. Then proceed back up the pyramid

Incline barbell bench press - 3 sets 6-8
Alternating each set w/Incline dumbbell curls - 3 sets of 10

Barbell Bench press - weeks 1-2
3 sets of 8
Weeks 3 & 4: 3 sets of 6
Weeks 5 & 6: 4 sets of 5... (weeks 4-12 supersets w/1 set of, slow motion wide pushups (holding hardest position for 5 seconds) & ballistic: To fail)
Weeks 7 & 8: 3 sets of 4...***
Weeks 9 & 10: 4 sets of 3...***
Weeks 11 & 12: 5 sets of 2...***

Commando pullups (weighted): 4 sets 10 each shoulder

Seated row - 3 sets of 12

Weighted Dips: 2 sets of 10
Alternating each set w/barbell wrist curls. Same sets

Decline hammer curls: 2 sets 20

Hammer curls:
3 sets of 12
1 set of 30

Burpees (weighted) into pullups: 3 sets to fail.

Hour & a half post workout: 1 set of pushups to absolute failure, then negatives

Wednesday: 20 body weight squats. Hold a pushup position plank to fail & run 5 miles

Thursday: Lower body -

Jumping rope (weighted handles): 3 sets of 3 min

Romanian deadlift: 3 sets of 8-12
Alternating each set
Leg press: 3 sets of 8
1 set of 6
1 set of 4
1 set of 2

Body weight Pigeon toed calf raises before & after last set calf raises: Max reps in 40 seconds

Standing calf raises: 3 sets of 12
Alternating each set w/
Swiss ball/weighted crunches: 3 sets of 12

Jump squats (knees to chest): 2 sets max reps in 40 seconds

Mogul hops: 2 sets of max reps in 40 sec

Cross-body mountain climbers (elbows to opposite knee): 100

Situps (hands behind head, the proper way:) 1 set of max reps in 2 min

Hold a plank (choice) to fail

Friday: Upper body/biceps -

Reg pushups: 1 set to failure

Reverse pushups: 1 set same #

Hand-stand; Pike or chinese if you can't do hand-stand pushups: 2 sets to fail. This should go w/out saying. But. If you've never done hand stand pushups, drop & give me 10. Use a wall, & maybe wear a helmet

Neutral grip shoulder press: 3 sets of 8-12
Alternating each set w/
Towel pullups: 3 sets to failure

Arnold press: 3 sets 8-10
Alternating with
Incline bicep curls: 3 sets to fail @ 15, 10 & 6; 1 set (light weight to fail)

Decline Barbell bench press: 3 sets of 10
Alternating each set
Preacher pad hammer curls: 3 sets of 15

Preacher curls: 3 sets of 8-10
Alternating each set w/
Chinups (reverse grip): 3 sets to failure (1 second up, 2-3 seconds down). For the 3rd, Last set reverse it. 3 seconds up, one to lower.

Triple stop arm blaster ez-bar curls: 3 sets to fail

Supinating bicep curls: 1 set max reps in 40 seconds. (As heavy & fast as possible, w/good form)

1 set slow motion bicep curls

Glute bridge: 100

Mountain climber & wide pushup: 100

Saturday: *REST

1001 flutter kicks (hands on abs)
About 45-50 minutes worth : )

Sunday: #Rest