November Month 6

MON TUE WED THUR FRI SAT SUN

Cardio Cardio Chest/Tri/ABS Cardio Cardio Climbing/ FREE
Skiing/Biking
Biceps/Back/ABS Shoulders/ Leg/ABS

Cardio Cardio Chest/Tri/ABS Cardio Cardio Climbing/ FREE

Skiing/Biking
Biceps/Back/ABS Shoulders/ Leg/ABS

Cardio Cardio Chest/Tri/ABS Cardio Cardio Climbing/ FREE

Skiing/Biking
Biceps/Back/ABS Shoulders/ Leg/ABS

Cardio Cardio Chest/Tri/ABS Cardio Cardio Climbing/ FREE

Skiing/Biking
Biceps/Back/ABS Shoulders/ Leg/ABS

Cardio Cardio Chest/Tri/ABS Cardio Cardio Climbing/ FREE

Skiing/Biking
Biceps/Back/ABS Shoulders/ Leg/ABS

EXERCISES
Shoulders: Biceps/Back ABS CARDIO 30 minutes
Mill-press (L&S) Pull-up Hang Leg raises Inc: 1.0/ speed: 4 inc: 2.0/speed: 4
Axe (L&S) Push-up (w/ dumbbells) ABS wheel Inc: 2.0/ speed: 5 inc: 2.0/speed: 5
Overhead lifts (S) Dumbbells (hold when down) Bicycle laydown crunch Inc: 2.0/ speed: 5.5 inc: 2.0/speed: 5.5
Cable / dumbbells / plate over head (S) Incline dumbbell Plank Inc: 3/ speed: 5.5 inc: 3/speed: 5.5
Olympic Lift Knee dumbbell
Shrugs Cable curl
Incline Bench - dumbell Reverse bench
WEIGHT: 3 Sets / 10-15 reps each
Legs: Chest / Tri (increate weight with each week)
Leg Press (power) (L) Bench / Incline
Step-ups (L) Cable pull up - 2 Exercises back to back
Hamstrings (L) Cable pull down
Squat machine (L&S) Cable behind head
Dips
December Month 5
January Month 4
MON TUE WED THUR FRI SAT SUN
MON TUE WED THUR FRI SAT SUN
Cardio Cardio Biceps/Back/ABS Cardio Cardio Climbing/ FREE
Cardio Cardio Cardio Hike Cardio
w/ Pack Cardio Skiing/Biking
Climbing/ FREE
Chest/Tri/ABS Hike w/ Pack Stairs Shoulders/ Leg/ABS Skiing/Biking
Chest/Tri/ABS Biceps/Back/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS
Cardio Cardio Biceps/Back/ABS Cardio Cardio Climbing/ FREE
Cardio Cardio Cardio Hike Cardio
w/ Pack Cardio Skiing/Biking
Climbing/ FREE
Chest/Tri/ABS Hike w/ Pack Stairs Shoulders/ Leg/ABS Skiing/Biking
Chest/Tri/ABS Biceps/Back/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS
Cardio Cardio Biceps/Back/ABS Cardio Cardio Climbing/ FREE
Cardio Cardio Cardio Hike Cardio
w/ Pack Cardio Skiing/Biking
Climbing/ FREE
Chest/Tri/ABS Hike w/ Pack Stairs Shoulders/ Leg/ABS Skiing/Biking
Chest/Tri/ABS Biceps/Back/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS
Cardio Cardio Biceps/Back/ABS Cardio Cardio Climbing/ FREE
Cardio Cardio Cardio Hike Cardio
w/ Pack Cardio Skiing/Biking
Climbing/ FREE
Chest/Tri/ABS Hike w/ Pack Stairs Shoulders/ Leg/ABS Skiing/Biking
Chest/Tri/ABS Biceps/Back/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS
Cardio Cardio Biceps/Back/ABS Cardio Cardio Climbing/ FREE
Cardio Cardio Cardio Hike Cardio
w/ Pack Cardio Skiing/Biking
Climbing/ FREE
Chest/Tri/ABS Hike w/ Pack Stairs Shoulders/ Leg/ABS Skiing/Biking
Chest/Tri/ABS Biceps/Back/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS

EXERCISES
Shoulders:
EXERCISES Biceps/Back ABS CARDIO 40 minutes
Mill-press
Shoulders:(L&S) Pull-up
Biceps/Back Hang
ABS Leg raises CARDIO 45 minutes
Axe (L&S) (L&S)
Mill-press Push-up
Pull-up (w/ dumbbells) ABS
Hang wheel
Leg raises Use Ankle weight: 5 pounds
Overhead
Axe (L&S)lifts (S) Dumbbells
Push-up (w/(hold when down)
dumbbells) Bicycle laydown crunch
ABS wheel Use Ankle weight: 5 pounds
Cable / dumbbells
Overhead lifts (S) / plate over head (S) Incline dumbbell
Dumbbells (hold when down) Plank
Bicycle laydown crunch Pack weight: 20 pounds
Olympic Lift
Cable / dumbbells / plate over head (S) Knee
Inclinedumbbell
dumbbell Plank Pack weight: 30 pounds
Shrugs
Olympic Lift Cable curl
Knee dumbbell WEIGHT: 3 Sets / 10-15 reps each
Incline
Shrugs Bench - dumbell Reverse bench
Cable curl (increate
WEIGHT: weight
3 Setswith eachreps
/ 10-15 week)
each
Incline Bench - dumbell Reverse bench (increate weight with each week)
Legs: Chest / Tri - 2 Exercises back to back
Leg
Legs:Press (power) (L) Bench
Chest // Tri
Incline - 2 Exercises back to back
Step-ups
Leg Press(L)
(power) (L) Cable pull up
Bench / Incline
Hamstrings
Step-ups (L)(L) Cable pull
Cable pull updown
Squat machine
Hamstrings (L) (L&S) Cable behind
Cable pull downhead
Squat machine (L&S) Dips
Cable behind head
Dips
February Month 3
MON TUE WED THUR FRI SAT SUN
Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE
Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS Biceps/Back/ABS
Shoulders/ Leg/ABS Biceps/Back/ABS

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS

EXERCISES
Shoulders: Biceps/Back ABS CARDIO 50 minutes
Mill-press (L&S) Pull-up Hang Leg raises
Axe (L&S) Push-up (w/ dumbbells) ABS wheel Use Ankle weight: 10 pounds
Overhead lifts (S) Dumbbells (hold when down) Bicycle laydown crunch Pack weight: 40 pounds
Cable / dumbbells / plate over head (S) Incline dumbbell Plank
Olympic Lift Knee dumbbell ADD EXTRA PUSH at the end
Shrugs Cable curl STRESS CARDIO
Incline Bench - dumbell Reverse bench Insanity Video STRESS CARDIO INTENSE INTERVAL (30-40min)
1-2 STRESS / 3 min Easy : repeat for 30- 40 min
Legs: Chest / Tri
Leg Press (power) (L) Bench / Incline Heart Rate: 130-180bps (for 1 min)
Step-ups (L) Cable pull up
Hamstrings (L) Cable pull down WEIGHT: 3 Sets / 10-15 reps each (increate weight )
Squat machine (L&S) Cable behind head
Dips - 2 Exercises back to back
March Month 2
MON TUE WED THUR FRI SAT SUN
Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE
Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS (less weight)

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS (less weight)

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS (less weight)

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS (less weight)

Cardio STRESS Cardio Cardio Cardio Cardio Climbing/ FREE

Insanity Stairs Hike w/ Pack Skiing/Biking
Chest/Tri/ABS
Biceps/Back/ABS Shoulders/ Leg/ABS Biceps/Back/ABS (less weight)

EXERCISES
Shoulders: Biceps/Back ABS CARDIO 1 hr / 1.5hr
Mill-press (L&S) Pull-up Hang Leg raises
Axe (L&S) Push-up (w/ dumbbells) ABS wheel Use Ankle weight: 10 pounds
Overhead lifts (S) Dumbbells (hold when down) Bicycle laydown crunch Pack weight: 40 pounds
Cable / dumbbells / plate over head (S) Incline dumbbell Plank
Olympic Lift Knee dumbbell ADD EXTRA PUSH at the end ALL Cardio sessions
Shrugs Cable curl STRESS CARDIO
Incline Bench - dumbell Reverse bench Insanity Video STRESS CARDIO INTENSE INTERVAL (1hr)
1-2 STRESS / 2 min Easy : repeat for 1hr
Legs: Chest / Tri
Leg Press (power) (L) Bench / Incline Heart Rate: 130-180bps (for 1 min)
Step-ups (L) Cable pull up
Hamstrings (L) Cable pull down WEIGHT: 3 Sets / 15-20 reps each (DECREASE weight )
Squat machine (L&S) Cable behind head
Dips - 2 Exercises back to back
April Month 1
MON TUE WED THUR FRI SAT SUN
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Stairs Skiing/Biking
STRESS Cardio: Insanity Pack STRESS Cardio: Insanity
Biceps/Back/ABS Shoulders/ Leg/ABS (less weight)
Chest/Tri/ABS: (less weight) Biceps/Back/ABS (less weight)
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Stairs Skiing/Biking
STRESS Cardio: Insanity Pack STRESS Cardio: Insanity
Biceps/Back/ABS Shoulders/ Leg/ABS (less weight)
Chest/Tri/ABS: (less weight) Biceps/Back/ABS (less weight)
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Stairs Skiing/Biking
STRESS Cardio: Insanity Pack STRESS Cardio: Insanity
Biceps/Back/ABS Shoulders/ Leg/ABS (less weight)
Chest/Tri/ABS: (less weight) Biceps/Back/ABS (less weight)
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Stairs Skiing/Biking
STRESS Cardio: Insanity Pack STRESS Cardio: Insanity
Biceps/Back/ABS Shoulders/ Leg/ABS (less weight)
Chest/Tri/ABS: (less weight) Biceps/Back/ABS (less weight)
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Stairs Skiing/Biking
STRESS Cardio: Insanity Pack STRESS Cardio: Insanity
Biceps/Back/ABS Shoulders/ Leg/ABS (less weight)
Chest/Tri/ABS: (less weight) Biceps/Back/ABS (less weight)

EXERCISES
Shoulders: Biceps/Back ABS CARDIO 1.5 hr / 2hr
Mill-press (L&S) Pull-up Hang Leg raises
Axe (L&S) Push-up (w/ dumbbells) ABS wheel Use Ankle weight: 15 pounds
Overhead lifts (S) Dumbbells (hold when down) Bicycle laydown crunch Pack weight: 50 pounds
Cable / dumbbells / plate over head (S) Incline dumbbell Plank
Olympic Lift Knee dumbbell ADD EXTRA PUSH at the end ALL Cardio sessions
Shrugs Cable curl STRESS CARDIO
Incline Bench - dumbell Reverse bench Insanity Video STRESS CARDIO INTENSE INTERVAL (1.5hr)
1-2 STRESS / 2 min Easy : repeat for 1.5hr
Legs: Chest / Tri
Leg Press (power) (L) Bench / Incline Heart Rate: 130-180bps (for 1 min)
Step-ups (L) Cable pull up
Hamstrings (L) Cable pull down WEIGHT: 3 Sets / 15-20 reps each (DECREASE weight )
Squat machine (L&S) Cable behind head - 2 Exercises back to back
Dips
May ITS HERE
MON TUE WED THUR FRI SAT SUN
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Pack Stairs Skiing/Biking
STRESS Cardio STRESS Cardio
Biceps/Back/ABS Insanity Insanity Shoulders/ Leg/ABS
(less weight)
Chest/Tri/ABS Biceps/Back/ABS
Cardio Cardio Cardio Cardio Cardio Climbing/ FREE
Hike w/ Pack Hike w/ Pack Stairs Skiing/Biking
STRESS Cardio STRESS Cardio
Biceps/Back/ABS Insanity Insanity Shoulders/ Leg/ABS
(less weight)
Chest/Tri/ABS Biceps/Back/ABS
FREE

X
EXERCISES
Shoulders: Biceps/Back ABS CARDIO 1 hr / 1.5hr
Mill-press (L&S) Pull-up Hang Leg raises
Axe (L&S) Push-up (w/ dumbbells) ABS wheel Use Ankle weight: 15 pounds
Overhead lifts (S) Dumbbells (hold when down) Bicycle laydown crunch Pack weight: 60 pounds
Cable / dumbbells / plate over head (S) Incline dumbbell Plank
Olympic Lift Knee dumbbell ADD EXTRA PUSH at the end ALL Cardio sessions
Shrugs Cable curl STRESS CARDIO
Incline Bench - dumbell Reverse bench Insanity Video STRESS CARDIO INTENSE INTERVAL (1hr)
1-2 STRESS / 2 min Easy : repeat for 30- 40 min
Legs: Chest / Tri
Leg Press (power) (L) Bench / Incline Heart Rate: 130-180bps (for 1 min)
Step-ups (L) Cable pull up
Hamstrings (L) Cable pull down WEIGHT: 3 Sets / 15-20 reps each
Squat machine (L&S) Cable behind head (DECREASE weight with each week)
Dips
- 2 Exercises back to back
 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Cooking Day Cooking Day Cooking Day

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
4 Egg whites 4 Egg whites 4 Egg whites 4 Egg whites 4 Egg whites 4 Egg whites 4 Egg whites
Oatmeal w/ Oatmeal w/ Oatmeal w/ Oatmeal w/ Oatmeal w/ Oatmeal w/ Oatmeal w/
Almonds/Banana Almonds/Banana Almonds/Banana Almonds/Banana Almonds/Banana Almonds/Banana Almonds/Banana
Bacon Turkey Bacon Turkey Bacon Turkey Bacon Turkey Bacon Turkey Bacon Turkey Bacon Turkey

Green Tea Green Tea Green Tea Green Tea Green Tea Green Tea Green Tea
Coffee Coffee Coffee Coffee Coffee Coffee Coffee

Lunch Lunch Lunch Lunch Lunch Lunch

Chicken Whole Turkey Fish Chicken Breast Turkey
Brown Rice Wrap /Bread Brown Rice Wrap /Bread Brown Rice
Veggies Veggies Veggies Veggies Veggies
Water Water Water Water Water

Late Lunch Late Lunch Late Lunch Late Lunch Late Lunch Late Lunch
Turkey Chicken Whole Turkey / Chicken Turkey Chicken Breast
Wrap /Bread Pasta Pasta Brown Rice Potato Sweat
Veggies Veggies Veggies Veggies Veggies
Water Water Water Water Water

Dinner Dinner Dinner Dinner Dinner Dinner

Beef Fish Bison Fish Beef
Pasta Potato Sweat Wrap /Bread Potato Sweat
Veggies Veggies Veggies Veggies
Green Tea Green Tea Green Tea Green Tea

Night Snack Night Snack Night Snack Night Snack Night Snack Night Snack
Water Water Water Water Water Water

Cooking: Cooking: Peanut Butter

Brazilian Wallnut
Chicken/Turkey Chicken/Turkey
Pasta / Rice Rice / Sweet Potato
Veggies Veggies
 Carbs Protein Fruits
Oats Wild salmon Blackberry
Brown rice Chicken blueberry
Whole wheat pasta Turkey
Sweet potato Lean steak
bison

Chilli pepers
Walnuts
Flax Seeds
Whey isolate

Multi vitamins

Peanut butter

Kimchi

Con-cret creatine

Snack:
Whole grain muffic , berries, eggs
Spinach

Greek yougurt

Al fresco chicken sausage