Classic Training block Weeks-1-2-3* 1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back

6-Kenpo X 7-Rest or X Stretch Week-4* 1-Yoga X 2-Core Synergistics 3-Kenpo X 3-Back and Biceps 4-X Stretch 4-Yoga X 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch 4-X Stretch 1-Chest, Shoulders And Triceps 2-Plyometrics 3-Kenpo X Weeks-5-6-7* Week-8* 1-Yoga X 2-Core Synergistics Weeks-9-11* 1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch Weeks-10-12* 1-Chest, Shoulders And Triceps 2-Plyometrics 3-Kenpo X 3-Back and Biceps 4-X Stretch 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch Week-13* 1-Yoga X 2-Core Synergistics

Cardio X ~ P. Cardio X ~ P.Plyometrics 3-Back and Biceps 4-Cardio X ~ P.M.M.Doubles Training Block Weeks-1-2-3* 1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch Week-4* 1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 4-Yoga X 5-Core Synergistics 6-Yoga X 6-Kenpo X 7-Rest or X Stretch 7-Rest or X Stretch 7-Rest or X Stretch 5-A.M.M. Plyometrics 3-Shoulders and Arms 4-A. Shoulders And Triceps 2-Plyometrics 3-A.M.M.M.M.M.M.Cardio X ~ P.Legs and Back 6-Kenpo X . Yoga X 5-A. Cardio X ~ P.M.M. Shoulders And Triceps 2. Cardio X ~ P.A.M.M.Rest or X Stretch Weeks-10-12* 1-A. Chest and Back 2-A.M. Legs and Back 5-Core Synergistics 6-Yoga X Weeks-5-6-7* 1. Cardio X ~ P. Cardio X ~ P. Chest.M. Cardio X ~ P.M.Yoga X 5-Cardio X ~ P.M. Cardio X ~ P. Legs and Back 6-Kenpo X 7-Rest or X Stretch 7. Back and Biceps Week-8* 1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch Weeks-9-11* 1-A.Chest.M.

Rest or X Stretch 4-Yoga X 5-Core Synergistics 6-Kenpo X 7-Rest or X Stretch Weeks-5-6-7* Week-8* 1-Yoga X 1-Chest and Back 2-Cardio X 2.Lean Training Block Weeks-1-2-3* 1-Core Synergistics 2-Cardio X 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch 2-Core Synergistics 3-Kenpo X 4-X Stretch 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch Week-4* 1-Yoga X 1-Core Synergistics 2-Cardio X 3. Shoulders And Triceps Weeks-9-11* Weeks-10-12* .Chest. Shoulders And Triceps 2-Core Synergistics 3-Kenpo X 4-X Stretch 4-Yoga X 5-Core Synergistics 6-Kenpo X 7.Cardio X 3-Shoulders and Arms 3-Back and Biceps 1-Chest.

12 5-7. 8. 5-7. Triceps. Hamstring. Biceps Full Body Abdominals Cardio Stretch Strength Training Strength Training Strength Training Cardio Strength Training . Shoulders. 12 Optional Optional Legs. 9. 9-12 1-3. Triceps Back. 10. Full Body Biceps. Calves. Shoulders And Triceps Back and Biceps Cardio X Ab Ripper X Week 1-3. Back. 9-12 Quads. Back Strength Training 1-13 1-13 4. 10. 9. 11 1-13 Muscles Worked Pectorals. Shoulders Full Body Type Strength Training Cardio Strength Training Stretch Ab Ripper X Yes No Yes No Yes No No No Yes Yes No N/A 1-3. 7.Exercise breakdown Exercise Chest and Back Plyometrics Shoulders and Arms Yoga X Legs and Back Kenpō X X Stretch Core Synergistics Chest. 5. 11 1-3. Arms Full Body Full Body Full Body Pectorals. Biceps Legs. 13 5-7.

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