WEEK 1

PU CU N
Warmup SET 1 SET 2 SET 3
Monday " 4 6 4
Tuesday " 5 4 5
Wednesday " 6 8 6
Thursday " 6 5 5
Friday " 7 10 7
Saturday " 5 6 6
WEEK 2
Warmup SET 1 SET 2 SET 3
Monday " 7 9 7
Tuesday " 6 5 4
Wednesday " 8 10 8
Thursday " 6 5 5
Friday " 9 11 9
Saturday " 5 9 5
WEEK 3
Warmup SET 1 SET 2 SET 3
Monday " 9 12 9
Tuesday " 8 6 5
Wednesday " 10 13 10
Thursday " 8 7 6
Friday " 11 14 12
Saturday " 10 6 7
WEEK 4
Warmup SET 1 SET 2 SET 3
Monday " 12 15 12
Tuesday " 8 10 6
Wednesday " 14 16 14
Thursday " 11 6 8
Friday " 15 17 15
Saturday " 10 10 10
WEEK 5
Warmup SET 1 SET 2 SET 3
Monday " 16 20 16
Tuesday " 10 9 9
Wednesday " 10 10 16
Thursday " 11 10 9
Friday " 11 11 16
Saturday " 14 12 11
WEEK 6
Warmup SET 1 SET 2 SET 3
Monday " 12 12 22
Tuesday " 11 12 11
Wednesday " 14 14 18
Thursday " 15 12 10
Friday " 16 16 22
Saturday " 17 15 12
WEEK 7
Warmup SET 1 SET 2 SET 3
Monday " 14 20 19
Tuesday " 14 16 10
Wednesday " 18 18 20
Thursday " 15 15 10
Friday " 20 20 22
Saturday " 14 13 12
WEEK 1
CU PU
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
4 5+ - - - "
4 3 - - - "
6 7+ - - - "
6 4 - - - "
7 9+ - - - "
5 5 - - - "
WEEK 2
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
7 10+ - - - "
6 5 - - - "
8 11+ - - - "
4 4 - - - "
9 12+ - - - "
5 5 - - - "
WEEK 3
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
9 14+ - - - "
6 2 - - - "
10 16+ - - - "
5 2 - - - "
12 18+ - - - "
8 2 - - - "
WEEK 4
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
12 18+ - - - "
6 2 - - - "
14 19+ - - - "
6 2 - - - "
15 22+ - - - "
2 - - - - "
WEEK 5
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
15 26+ - - - "
7 6 - - - "
 16 10 10 31+ - "
7 5 - - - "
16 11 11 37+ "
9 - - - - "
WEEK 6
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
22 40+ - - - "
10 10 - - - "
18 14 14 44+ - "
9 9 - - - "
22 16 16 48+ - "
- - - - - "
WEEK 7
SET 4 SET 5 SET 6 SET 7 SET 8 STRECH
20 50+ - - - "
10 10 - - - "
20 16 16 16 55+ "
10 10 - - - "
22 18 18 18 60+ "
11 10 - - - "
 WEEK 1
PU CU N CU
SET 1 SET 2 SET 3 SET 4
4/Mar/2013 Monday 4 6 4 4
5/Mar/2013 Tuesday 5 4 5 4

Warmup
6/Mar/2013 Wednesday 6 8 6 6
7/Mar/2013 Thursday 6 5 5 6
8/Mar/2013 Friday 7 10 7 7
9/Mar/2013 Saturday 5 6 6 5
10/Mar/2013 WEEK 2
SET 1 SET 2 SET 3 SET 4
11/Mar/2013 Monday 7 9 7 7
Warmup
12/Mar/2013 Tuesday 6 5 4 6
13/Mar/2013 Wednesday 8 10 8 8
14/Mar/2013 Thursday 6 5 5 4
15/Mar/2013 Friday 9 11 9 9
16/Mar/2013 Saturday 5 9 5 5
17/Mar/2013 WEEK 3
SET 1 SET 2 SET 3 SET 4
18/Mar/2013 Monday 9 12 9 9
Warmup

19/Mar/2013 Tuesday 8 6 5 6
20/Mar/2013 Wednesday 10 13 10 10
21/Mar/2013 Thursday 8 7 6 5
22/Mar/2013 Friday 11 14 12 12
23/Mar/2013 Saturday 10 6 7 8
24/Mar/2013 WEEK 4
SET 1 SET 2 SET 3 SET 4
25/Mar/2013 Monday 12 15 12 12
Warmup

26/Mar/2013 Tuesday 8 10 6 6
27/Mar/2013 Wednesday 14 16 14 14
28/Mar/2013 Thursday 11 6 8 6
29/Mar/2013 Friday 15 17 15 15
30/Mar/2013 Saturday 10 10 10 2
31/Mar/2013 WEEK 5
SET 1 SET 2 SET 3 SET 4
1/Apr/2013 Monday 16 20 16 15
Warmup

2/Apr/2013 Tuesday 10 9 9 7
 Warmup
3/Apr/2013 Wednesday 10 10 16 16
4/Apr/2013 Thursday 11 10 9 7
5/Apr/2013 Friday 11 11 16 16
6/Apr/2013 Saturday 14 12 11 9
7/Apr/2013 WEEK 6
SET 1 SET 2 SET 3 SET 4
8/Apr/2013 Monday 12 12 22 22

Warmup
9/Apr/2013 Tuesday 11 12 11 10
10/Apr/2013 Wednesday 14 14 18 18
11/Apr/2013 Thursday 15 12 10 9
12/Apr/2013 Friday 16 16 22 22
13/Apr/2013 Saturday 17 15 12 -
14/Apr/2013 WEEK 7
SET 1 SET 2 SET 3 SET 4
15/Apr/2013 Monday 14 20 19 20
Warmup

16/Apr/2013 Tuesday 14 16 10 10
17/Apr/2013 Wednesday 18 18 20 20
18/Apr/2013 Thursday 15 15 10 10
19/Apr/2013 Friday 20 20 22 22
20/Apr/2013 Saturday 14 13 12 11
WEEK 1
PU
SET 5 SET 6 SET 7 SET 8 Total
5+ - - - 18
3 - - - 21

STRECH
7+ - - - 26
4 - - - 26
9+ - - - 31
5 - - - 27
WEEK 2
SET 5 SET 6 SET 7 SET 8
10+ - - - 30

STRECH
5 - - - 26
11+ - - - 34
4 - - - 24
12+ - - - 38
5 - - - 29
WEEK 3
SET 5 SET 6 SET 7 SET 8
14+ - - - 39

STRECH
2 - - - 27
16+ - - - 43
2 - - - 28
18+ - - - 49
2 - - - 33
WEEK 4
SET 5 SET 6 SET 7 SET 8
18+ - - - 51
STRECH

2 - - - 32
19+ - - - 58
2 - - - 33
22+ - - - 62
- - - - 32
WEEK 5
SET 5 SET 6 SET 7 SET 8
26+ - - - 67
STRECH

6 - - - 41
 STRECH
10 10 31+ - 72
5 - - - 42
11 11 37+ 76
- - - - 46
WEEK 6
SET 5 SET 6 SET 7 SET 8
40+ - - - 68

STRECH
10 - - - 54
14 14 44+ - 92
9 - - - 55
16 16 48+ - 108
- - - - 44
WEEK 7
SET 5 SET 6 SET 7 SET 8
50+ - - - 73

STRECH
10 - - - 60
16 16 16 55+ 124
10 - - - 60
18 18 18 60+ 138
10 - - - 60