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<047E> CWN 11-Jan(MON) 0230/0530 11-Jan(MON) 1430 HKG 11-Jan(MON) 1530/1730 12-Jan(TUE) 0300 KAO 12-Jan(TUE) 2100/2200 13-Jan(WED)

0800 13-Jan 14-Jan PUS 15-Jan(FRI) 0400/0500 15-Jan(FRI) 2000 15 16-Jan UKB 17-Jan(SUN) 0500/0800 17-Jan(SUN) 1400 TYO 18-Jan(MON) 0700/1000 18-Jan(MON) 1900 19-Jan 20-Jan 21-Jan Day Repeat 22-Jan 23-Jan 1/24/2010 -Sunday 25-Jan 26-Jan 27-Jan 28-Jan 29-Jan 30-Jan 1/31/2010 - Sunday 1-Feb BALBOA 02/02 (Tue) 1800/1900 02/03 (Wed) 0500 CANAL 03 (Wed) 0500/---- 03 (Wed) 1600 MIT 03 (Wed) 1700/1800 04 (Thu) 0600 5-Feb 6-Feb MIA 06 (Sat) 2000/2200 07 (Sun) 0930 JAX 08 (Mon) 0400/0700 08 (Mon) 1730 SAV 09 (Tue) 0400/0700 09 (Tue) 1730 CHS 10 (Wed) 0400/0700 10 (Wed) 1830 11-Feb ---------- Happy b'day dude ----- still gotta go ! NYC 12 (Fri) 0330/0700 13 (Sat) 0430

MORNING

NOON
Biceps, Forearms, Abs Chest, Obliques, Calves Shoulders, Obliques Cardio Ch., Tri., Bk., Obliques

EVENING

yoga n stretching yoga n stretching

Triceps, Back, Forearms, Abs Biceps, Forearms, Abs Sh., Bcps, Clvs, F.arms, Abs. Cardio Chest, Obliques, Calves Shoulders, Obliques Cardio Triceps, Back, Forearms, Abs Biceps, Forearms, Abs Ch., Tri., Bk., Obliques Party Rest Triceps, Back, Forearms, Abs Biceps, Forearms, Abs Chest, Obliques, Calves Shoulders, Obliques Chest, Forearms, Abs Party Rest Biceps, Forearms, Abs Rest Rest Triceps, Forearms, Abs Biceps, Forearms, Abs Arrival MIA Back, Shoulders,Biceps, Obliques Chest,Triceps, Forearms, Abs Back, Shoulders,Biceps, Obliques Chest,Triceps, Forearms, Abs Cardio Rest

yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching

Triceps, Back, Forearms, Abs Biceps, Forearms, Abs Chest, Obliques, Calves Shoulders, Obliques Cardio Sh., Bcps, Clvs, F.arms, Abs. Cardio Chest, Obliques, Calves Shoulders, Obliques Cardio Triceps, Back, Forearms, Abs Biceps, Obliques, Calves, Triceps, Obliques, Cardio, Abs. Forearms Back, Shoulders, Obliques Cardio, Rest Chest, Obliques, Calves Back, Shoulders, Obliques Cardio, Chest,Triceps, Forearms, Abs Rest Cardio Rest Back, Shoulders,Biceps, Obliques Rest

13-Feb 14-Feb 15-Feb 16-Feb 17-Feb 18-Feb 19-Feb 20-Feb <047 W> ANR

yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching yoga n stretching 20 (Sat) 0600

Cardio, Chest, Obliques, Back, Shoulders, Obliques Cardio, Chest, Obliques, Back, Shoulders, Obliques

Triceps, Forearms, Abs Biceps, Calves, Forearms, Abs Triceps, Forearms, Abs Biceps, Calves, Forearms, Abs

1) 2) 3)

Cardio 30 Min Interval Jogs Complete Stretching Circuit 1> Swissball squats + Jacknife + tricep dips Circuit 2> Swissball lunge + Pike (Bent / straight knee) + T-Puships Circuit 3> Hack Squat / Zercher squat + Medicine ball push ups + Legs above floor / rotate / twist etc. Circuit 4> Hip Flexor + Side bends + Good mornings + back extensions (hyper) Circuit 5> High cable traps pulls + tricep rope push downs + straight arm pull downs Circuit 6> Low to high cable row + dumbell travelling lunge + pull ups (back / front) Circuit 7> Shoulder dips + Single arm pull ups + upstart

1) 2) 3) 4)

Warm up before all sessions 10 Min Wind Sprints Ballistic Stretching Pushups Pull ups Mod. Weight Reps Weight 16/14/12/10 120 16/14/12/10 D-45; B-60 16/14/12/10 110 16/14/12/10 1 plate 16/14/12/10 30 16/14/12/10 40 16/14/12/10 40 Heavy Weight Reps

1) 2) 3) 4) 5) 6) 7)

Chest Flat Bench Press Incline Dumbell Press + Incline Bench Press (S.S.) Decline Bench Press Pec Dec Fly (Machine) Flat Bench Dumbell Flies (L.W.E.) Dumbell Pull Overs Barbell Pull overs (L.W.E.)

Sets 4 4+4 4 4 4 4 4

Sets

Back 1) Chin ups (Back, Front wide, front close) 2) Lat. Front pull down (wide grip) 3) Lat. Front pull down (close grip)

Sets 3 3 3

Reps 10/10/10 18/16/14 18/16/14

Weight 6 plates 6 plates

Sets

Reps

4) 5) 6) 7) 8)

Lat. Back pull down Bent Barbell rows American Deadlift (Stiff leg / Bent knee) Straight arm Lat Pull downs Free standing T-Bar rows

3 3 3 3 3

18/16/14 18/16/14 18/16/14 18/16/14 18/16/14

6 plates 80 90 4 plates 100

Shoulders 1) Barbell front press 2) Dumbell Side press (Palms In / Out) 3) Arnold press 4) Barbell back press (L.W.E.) 6) Dumbell front raise (One dumbell / Two Dumbells) 7) Bent over Lateral raises (LWE) 8) Dumbell side raises (LWE) 9) Side lying raises LWE 10) Posterior delt. Raise (LWE) 11) Low pulley Lateral raises (Machine, side) (LWE) 12) Low pulley front raises (back to Machine) (LWE) 13) Barbell front raise 14) Upright rows (wide grip)

Sets

Reps

Weight

Sets

Reps

Biceps 1) Barbell Curls (Med + Light - Alt) 2) Standing Dumbell Curls (Med + Light - Alt) 3) Preacher Curls 4) Hammer Curls 5) Concentrated Biceps 6) Reverse Ez Bar curls 7) Ez Bar Half curls

Sets

Reps

Weight

Sets

Reps 4+4 4+4 4

Triceps 1) Warm up Super sets (Diamond push ups, Closed grip press, seated barbell ext., lying barbell ext.) {1 set each} 2) Dumbell lying extensions

Sets

Reps

Weight

Sets

Reps

3) 4) 5) 6) 7) 8)

Push downs - machine Seated single dumbell extension Back pulls - machine Kick backs One arm dumbell extensions - seated/standing Cool down Super sets ( Reverse push downs + Dips + rope push downs)

Forearms / Wrists 1) Wrist curls (Dumbell /. Barbell) 2) Reverse Wrist curls (Dumbell /. Barbell) 3) Barbell back curls 4) Wrist rotation with dumbell / barbell rod

Sets

Reps

Weight

Sets

Reps

Legs & Butt 1) Barbell squats (with Triceps session) 2) Barbell Hack squats (with Triceps session) 3) One leg dumbell toe raises (with biceps session) 4) Seated calf raise (with biceps session) 1) 2) Barbell / Dumbell lunges Low cable kickbacks

Sets

Reps

Weight

Sets

Reps

Abs 1) 2) 3) 4) 5) 1) 2) 3)

Sets Incline Leg raises Incline Bench Medicine ball sit ups High pulley crunches (knelt) Medicine ball weighted crunches Ab-rocket crunches Suitcase crunches with med. Ball Suspended Bench Sit ups Medicine ball toe touch

Reps

Weight

Sets

Reps

4) 5)

Feet on bench crunches Swissball reverse crunches

Sides / Obliques 1) Alt. Side leg raises 2) Dumbell diagonal bends 3) Bench Side bridge 4) Med. Ball standing twist 1) 2) 3) 4) Side crunches Med. Ball sitting twist - straight leg Med. Ball sitting twist - bent knee, feet abv floor Side bridge machine pulls

Sets

Reps

Weight

Sets

Reps

Heavy Weight Weight

Weight

Weight

Weight 12 + 8

80 / 40 40 / 20 20

Weight

Weight

Weight

Weight

Weight

Time 0400 0600 0800 1000 1330 1600 1800 2200

Diet Aloe vera / Amla juice + 4 glasses water Almonds + (2 raw egg whites, whey protein, milo & milk shake) + sprouts Cereals, 3 boiled egg whites, brown toast with peanut butter, orange juice Banana or Apple with peanut butter or 2 Brown toasts with milo Dal/Rice, (5 raw egg whites, whey protein milk shake) Fruits 2 Brown toast with peanut butter, Soup & Sprouts Dinner, (5 raw egg whites, whey protein milk shake)

Protein 5+30+10 15+4+2 10 5+25+18 20 10+25+18

Carb.

Fat

Time 0400 0600 0800 1000 1330 1600 1800 2200

Diet 2 Aloe vera / Amla juice + 4 glasses water Almonds + (2 raw egg whites, whey protein, milo & milk shake) + sprouts Cereals, 3 boiled egg whites, brown toast with peanut butter, orange juice Banana or Apple with peanut butter or 2 Brown toasts with milo Dal/Rice, (5 raw egg whites, whey protein milk shake) Fruits 2 Brown toast with peanut butter, Soup & Sprouts Dinner, (5 raw egg whites, whey protein milk shake)

Protein 5+30+10 15+4+2 10 5+25+18 20 10+25+18

Carb.

Fat

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