GO TO: | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
SUNDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
DAY OFF | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | ALT-171 - - - ½ | ||||
DAY OFF | D/O | D/O | D/O | D/O | D/O | ALT-172 - - - ¼ | |||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
MONDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
BACK & LATS |
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Bent Row Standing (Lats) (Barbell) (Back-hand Grip) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Bent Row Standing (Lats) (Barbell) (Front-hand Grip) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
One Arm Row Knee on Bench (Back) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Standard Row (Trapeze) (Back) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Extended Row (Trapeze) (Back) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Back Extentions Table (Back) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Reverse Hand Pull-ups (Lats) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
T-Bar Row (Between Legs) (Lats) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Thigh Lift | 10/10 | D/O | D/O | D/O | D/O | D/O | |||||||||||||||||||||||||||||
Side Thigh Lift | 10/10 | D/O | D/O | D/O | D/O | D/O | |||||||||||||||||||||||||||||
Kick Side Thigh Lift | 10/6 | D/O | D/O | D/O | D/O | D/O | |||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
TUESDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
CHEST & TRICEPS | |||||||||||||||||||||||||||||||||||
Chair Dip (Tricep) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Dumbbell Pullover (Tricep) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Skull-Crusher (Tricep) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Push-ups (Marine) (Close Hands) (Tricep) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Dumbbell Kick (Tricep) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Push-ups (Marine) (Wide Hands) (Chest) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Flat Dumbbell Fly (Chest) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Barbell Bench Press (Chest) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Incline Dumbbell Press (Chest) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Wide Grip Fly (Trapeze) (Chest) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Hip Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Leg Kick | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Leg Circles | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Side Leg Lifts | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
WEDNESDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
ABS | |||||||||||||||||||||||||||||||||||
Twist Bicycle Abs | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Crunches | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Planks | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Leg Raises | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Thigh Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Side Thigh Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Kick Side Thigh Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
THURSDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
SHOULDERS & BICEPS |
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Shoulder Lift (Side) (Shoulders) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Shoulder Lift (Front) (Shoulders) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Shoulder Lift (Leaning) (Shoulders) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Shoulder Circles (Front) (Shoulders) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Shoulder Circles (Side) (Shoulders) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Complete Bicep Curl (Dumbbell) (Biceps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Concentration Curl (Dumbbell) (Biceps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Barbell Curl (Biceps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Hip Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Leg Kick | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Leg Circles | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Side Leg Lifts | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
FRIDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
LEGS | |||||||||||||||||||||||||||||||||||
Squats (Weighted) (Quads) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Calf Raises (Weighted) (Left Leg) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Calf Raises (Weighted) (Right Leg) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Back Lunges (Weighted) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Front Lunges (Weighted) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Thigh Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Side Thigh Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Kick Side Thigh Lift | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | MON | TUE | WED | THU | FRI | SAT | SUN | ||||||
SATURDAY | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Bicycle (Morning) | 15 | 15 + | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | |||||||||
WEIGHT TRAINING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
TRAPS & FOREARMS |
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Shrugs (Slow) (Traps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Shrugs (Traps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Upright Rows (Traps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Weight Raises (Traps) | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Front Dumbbell Curl (Forearms) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Reverse Dumbbell Curl (Forearms) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Dumbbell Twists (Forearms) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Wrist Curls (Brick & Tube) (Forearms) |
D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
NIGHT LEG TONING | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | 3/30 | 3/31 | 4/1 | 4/2 | 4/3 | 4/4 | 4/5 | 4/6 | 4/7 | 4/8 | 4/9 | 4/10 | 4/11 | 4/12 | 4/13 | 4/14 | 4/15 | 4/16 | 4/17 | 4/18 | 4/19 | 4/20 | 4/21 | 4/22 | 4/23 | |||||
Hip Lift | 10/10 | D/O | D/O | D/O | D/O | D/O | |||||||||||||||||||||||||||||
Leg Kick | D/O | D/O | D/O | D/O | D/O | ||||||||||||||||||||||||||||||
Leg Circles | 10/10 | D/O | D/O | D/O | D/O | D/O | |||||||||||||||||||||||||||||
Side Leg Lifts | 10/6 | D/O | D/O | D/O | D/O | D/O |