WORKSHEET

This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

W = WEIGHT

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the

first round and the bottom line for the second round.

WEEK 1

WORKSHEET
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the

first round and the bottom line for the second round.

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Standard Push-Ups

WEEK 1

WEEK 2

WEEK 3

WEEK 9

WEEK 11

01 Standard Push-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

02 Wide Front Pull-Ups

02 Wide Front Pull-Ups

03 Military Push-Ups

03 Military Push-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

04 Reverse Grip Chin-Ups

04 Reverse Grip Chin-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

05 Wide Fly Push-Ups

05 Wide Fly Push-Ups

06 Closed Grip Overhand Pull-Ups

06 Closed Grip Overhand Pull-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

07 Decline Push-Ups

07 Decline Push-Ups

08 Heavy Pants

08 Heavy Pants
R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

09 Diamond Push-Ups

09 Diamond Push-Ups

10 Lawnmowers

10 Lawnmowers
R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

11 Dive-Bomber Push-Ups

11 Dive-Bomber Push-Ups
R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

R__________________

12 Back Flys

12 Back Flys
R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

R________W________

CHEST BACK
| BACK
CHEST

CHEST BACK
| BACK
CHEST

indicate its color along R = REPS W = WEIGHT with the number of reps performed. 2. and 11. This is a “repeat” workout. If using a band. so for each exercise use the top line for the first round and the bottom line for the second round.WORKSHEET This routine is performed during weeks 1. WEEK 2 WEEK 3 WEEK 9 WEEK 11 01 Alternating Shoulder Presses WEEK 1 WEEK 2 R________W________ R________W________ R________W________ WEEK 3 WEEK 9 WEEK 11 R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 01 Alternating Shoulder Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Bicep Curls 02 In & Out Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 03 Two-Arm Tricep Kickbacks 03 Two-Arm Tricep Kickbacks 04 Deep Swimmer’s Presses 04 Deep Swimmer’s Presses R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 05 Full Supination Concentration Curls 05 Full Supination Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 06 Chair Dips 06 Chair Dips 07 Upright Rows 07 Upright Rows 08 Static Arm Curls 08 Static Arm Curls 09 Flip-Grip Twist Tricep Kickbacks 09 Flip-Grip Twist Tricep Kickbacks R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Angle Shoulder Flys 10 Two-Angle Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ 11 Crouching Cohen Curls 11 Crouching Cohen Curls 12 Lying-Down Tricep Extensions 12 Lying-Down Tricep Extensions BONUS ROUND BONUS ROUND 13 In & Out Straight-Arm Shoulder Flys 13 In & Out Straight-Arm Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 14 Congdon Curls 14 Congdon Curls 15 Side Tri-Rises 15 Side Tri-Rises SHOULDERS |ARMS ARMS SHOULDERS SHOULDERS |ARMS ARMS SHOULDERS . the weight lifted. WEEK 1 WORKSHEET This routine is performed during weeks 1. If using a band. Use the spaces provided for each exercise to record the number of reps performed and. This is a “repeat” workout. and 11. 9. 9. the weight lifted. Use the spaces provided for each exercise to record the first round and the bottom line for the second round. when using dumbbells. 3. 2. 3. indicate its color along R = REPS W = WEIGHT with the number of reps performed. when using dumbbells. so for each exercise use the top line for the number of reps performed and.

we would like you to record round. we would like you to record the number of reps you performed for JUST THE PULL-UP EXERCISES. While this workout consists of both leg and pull-up exercises. Each pull-up exercise in this workout is performed indicate its color along with your rep count. exercise to record the number of reps performed. Each pull-up exercise in this workout is performed twice. If using a band as a substitute for a pull-up bar. so for each exercise use the top line for the first round and the bottom line for the second round.WORKSHEET WORKSHEET This routine is performed every week that is not a Recovery week. While this workout consists of both leg and pull-up exercises. Use the spaces provided for each exercise to record the number of reps performed. Use the spaces provided for each This routine is performed every week that is not a Recovery week. WEEK 3 WEEK 5 WEEK 6 WEEK 1 01 Reverse Grip Chin-Ups WEEK 2 WEEK 3 WEEK 5 WEEK 6 Reverse Grip Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 02 Wide Front Pull-Ups 03 Closed Grip Overhand Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 04 Switch Grip Pull-Ups Wide Front Pull-Ups Closed Grip Overhand Pull-Ups Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ WEEK 7 01 WEEK 2 R = REPS WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 7 01 Reverse Grip Chin-Ups WEEK 9 WEEK 10 WEEK 11 WEEK 12 Reverse Grip Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 02 Wide Front Pull-Ups Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ 03 Closed Grip Overhand Pull-Ups 04 Switch Grip Pull-Ups Closed Grip Overhand Pull-Ups Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ LEGS LEGS BACK | BACK LEGS LEGS BACK | BACK . If using a band as a substitute for a pull-up bar. WEEK 1 01 02 03 04 02 03 04 the number of reps you performed for JUST THE PULL-UP EXERCISES. so for each exercise use the top line for the first round and the bottom line for the second twice. R = REPS indicate its color along with your rep count.

6. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). 7. and 12. 10. . 7.WORKSHEET WORKSHEET This routine is performed during weeks 5. 6. WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 01 Slow-Motion 3-in-1 Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 02 In & Out Shoulder Flys R________W________ R________W________ R________W________ R________W________ R________W________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 03 Chair Dips R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 04 Plange Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 05 Pike Presses R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 06 Side Tri-Rises R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 07 Floor Flys R__________________ R__________________ R__________________ R__________________ R__________________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 08 Scarecrows R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 09 Overhead Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Two-Twitch Speed Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 11 Y-Presses R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 12 Lying Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 13 Side-to-Side Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 14 Pour Flys R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 15 Side-Leaning Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 16 One-Arm Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 17 Weighted Circles R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 18 Throw the Bomb R________W________ R________W________ R________W________ R________W________ R________W________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 19 Clap or Plyo Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 20 Slo-Mo Throws R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 21 Front-to-Back Tricep Extensions R________W________ R________W________ R________W________ R________W________ R________W________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 One-Arm Balance Push-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 23 Fly-Row Presses R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ 24 Dumbbell Cross-Body Blows R________W________ R________W________ R________W________ R________W________ R________W________ CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST. Use the spaces provided for This routine is performed during weeks 5. indicate its color along with the number of reps performed. 10. R = REPS W = WEIGHT using a band. and 12. CHEST SHOULDERS | SHOULDERS TRiceps | TRICEPS CHEST. indicate its color along with the number of reps performed. If W = WEIGHT using a band. If R = REPS each exercise to record the number of reps and the weight lifted (where applicable).

indicate its color along with the number of reps performed. WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 12 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 01 Wide Front Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 02 Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 03 Twenty-Ones R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 04 One-Arm Cross-Body Curls R________W________ R________W________ R________W________ R________W________ R________W________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 05 Switch Grip Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 06 Elbows-Out Lawnmowers R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 07 Standing Bicep Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 08 One-Arm Concentration Curls R________W________ R________W________ R________W________ R________W________ R________W________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 09 Corn Cob Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 10 Reverse Grip Bent-Over Rows R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 11 Open Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 12 Static Arm Curls R________W________ R________W________ R________W________ R________W________ R________W________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 13 Towel Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 14 Congdon Locomotives R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 15 Crouching Cohen Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 16 One-Arm Corkscrew Curls R________W________ R________W________ R________W________ R________W________ R________W________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 17 Chin-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 18 Seated Bent-Over Back Flys R________W________ R________W________ R________W________ R________W________ R________W________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 19 Curl-Up/Hammer Downs R__________________ R__________________ R__________________ R__________________ R__________________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 20 Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 21 Max Rep Pull-Ups R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 22 Superman R__________________ R__________________ R__________________ R__________________ R__________________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 23 In-Out Hammer Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ 24 Strip-Set Curls R________W________ R________W________ R________W________ R________W________ R________W________ BACK BICEPS | BICEPS BACK BACK BICEPS | BICEPS BACK . 10. indicate its color along with the number of reps performed. 6. 7. and 12. R = REPS W = WEIGHT using a band. If R = REPS each exercise to record the number of reps and the weight lifted (where applicable). Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If W = WEIGHT using a band. 6. Use the spaces provided for This routine is performed during weeks 5. 10. and 12.WORKSHEET WORKSHEET This routine is performed during weeks 5. 7.