Do all with 3 sets of 12-10-8 (2 months)

Monday – Chest 

 Warm up – 1 mile 

 Flat Bench Press- 135(12)-145(10)-155(8)

 Incline Bench Press-95(10)-115(6)-115(5)

 Decline Bench Press-125(6)-135(6)-145(5)

 Flat dumbbell bench press-45(12) -45(10) -45(8)

 Incline dumbbell bench press 45(12)-45(10)-50(8)

 Dumbbell flys(Mach) 120(12)-130(6)-130(5)

 Plate press@45-x20x20x20

Tuesday – Biceps and Abs 

 Warm up – 1 mile 

 Barbell Curls-70(12)-80(10)-90(8)

 Hammer Curls-25(12)-30(10)-35(6)

 Alternate arm dumbbell curls-25(12)-30(10)-35(8)

 Preacher Curls (ez bar)-+15(10)-+20(8)-+25(6)

 Close grip cable curls-42.5(12)-47.5(10)-52.5(6)

 One arm Cable curls-17.5(12)-17.5(10)-25(4)

 Overhead cable curls-15(12)-20(10)-25(5) 

 Hanging leg raise 15-15-10-10 

 Decline crunch 20-20-20 

 Last page
Wednesday – Cardio and Back 

 Cardio 20 min

 Pullups-Max 3 sets palm out wide grip

 Pullups-Max 3 sets palm out neutral grip

 Wide grip lat pull down-120(12)-140(8)-140(5)

 Cable row-80(12)-100(10)-120(8) 

 Laying T-Bar Row-80(12)-90(8)-90(8)

 1 Arm Dumbbell row-45(12)-50(10)-55(8) 

 Straight Arm Pullove (Mach)-

 Deadlift-185(12)-205(8)-235(4)

Thursday- Shoulder 

 Warm up – 1 mile 

 Barbell military press-70(12)-80(8)-90(4)

 Arnold press-20(12)-25(9)-30(6) 

 Lateral raise-15(12)-17.5(10)-20(8) 

 Front Raise-30(12)-35(10)-40(5)

 Bent Over Dumbbell Rear Delt Raise-25(12)-30(10)-35(8)

 Machine Shrug 

 Cable upright row-47.5(12)-57.5(7)-62.5(6)

 Reverse Machine Flys

Friday – Triceps and Abs 

 Warm up – 1 mile 

 Close grip barbell bench press 

 Skull Crusher 

 Overhead cable triceps extension 

 Cable triceps push down 

 One arm tricep Dumbbell Kickback

 Barbell roll out on knees 20-20-20 

 Kneeling cable pull down 20-20-20 

 Last page

Saturday – Cardio and Legs 

 Cardio - 20 min

 Leg Extension 

 Lying Leg Curls 

 Squat 

 Leg Press 

 Dumbbell Lunge 

 Seated or Standing Calf Raise 

WEEKS 1&2 Body Weight:
Date: Date:
Monday Sets Reps Weight Weight
1- db flat Bench Press 2 x 12
2- Incline bench hands closer 2 x 12
3-Dips (legs up lean forward 1 x max
4-Rows 2 hands db 2 x 12
5-Bicep exercise 2 x 12
6-Lat Pull Down 2 x 12
7-Military press 2 x 10
8-Side Raises 2 x 10
9-Front raise 2 x 10
10-Stretch/Sit-ups (see last page)
1-mile under 9:00
Date: Date:
Tuesday Sets Reps Weight Weight
1-Squats 2 x 20
2-Cleans 2 x 12
3-Leg Extensions 2 x 20
4-Leg Curls (on a ball) 1 x 20
5-Lunges 2 x 20
6-Sit-ups (see last page)
7-Stretch
Wednesday (MHR of 202 for Jack-85%=172-80% 162-70% 142 BPM) Note recovery time between
sets
1-Stretch
2-Standing Long Jump-20 reps for distance
3-Side Hurdle Hops over 12in cone, 5 sets x 45 secs w/20 sec rest between
4-10-100's Form Running-Rest to 150 BPM between sprints
Time:
5-10x40's- Rest 30 secs-2 sets 5 min between sets of 10
Time:
6-stretch
Date: Date:
Thursday Sets Reps Weight Weight
1-Incline Bench Press 2 x 15
2-Close Grip Bench 2 x 20
3-Decline Bench Press 2 x 15
4-Reverse Fly db 2 x 12
5-Cable Rows 2 x 25
6-Upright Row 2 x 25
7-Pull up 2 x Max
8-Stretch/Sit-ups (see last page)
1-Interval Run 20min

Date: Date:
Friday Sets Reps Weight Weight
1-Leg Press 2 x 20
2-Reverse Lunges(straight bar) 2 x 15
3-Dead Lift db 2 x 15
4-Step ups (exagg at top 1 leg) 2 x 20
5-Stability ball leg lifts w/ twist 2 x 12
6-Sit ups
7-Stretch

Saturday
1-Stretch
2-Standing triple jumps-20 reps for distance
3-Zig Zags run an elastic cord along the ground. While on one foot hop back and forth over the rope.
Repeat with other foot.
4-Double leg bound 3x30yards reps w/10 sec rest
5-5-100's
Time:
6-3-200's
Time:
WEEKS 3&4 Body Weight: Date: Date:
Monday Sets Reps Weight Weight
1-Power Cleans 2 x 12
2-Bench Press 2 x 15
3-Incline Press 2 x 15
4-Decline Press 2 x 15
5-Shrugs 2 x 25
6-Front Raises 2 x 20
7-Dips 2 x max
8-Lat Pull Down 2 x 20
9-Biceps Exercise 2 x 30

1-Stretch
2-2-mile under 17:00
3-Stretch
Date: Date:
Tuesday Sets Reps Weight Weight
1-Cleans 3 x 5
2-Squats 3 x 6@85%
3-Kettle Bell Jumps 2 x 10
4-Leg Curls 2 x 15
5-Leg Extensions 2 x 15
6-Calf Raises 3 x 25
7-Sit-ups/Stretch

Wednesday
1-Stretch
2-Tucked knee jumps 4x10(10 sec between sets)
3-Side Hurdle hop 18in hurdle(3x20 sec) 10 sec rest between
4-Standing Triple Jump (10 reps for distance)
5-4x300's less than 60 sec
Time:
Date: Date:
Thursday Sets Reps Weight Weight
1-Bench Press 3 x 6@70%
2-Close Grip Bench 3 x 6
3-Behind the neck Press 3 x 5
4-Upright Rows 3 x 8
5-Cable Rows 3 x 8
6-Pull up burpees 1 x 12

1-Interval Run 20min

2-Stretch
Date: Date:
Friday Sets Reps Weight Weight
1-Leg Press 3 x 6
2-Lunges 3 x 9
3-Hip Flexsions 3 x 8
4-Step ups 3 x 10
5-Calf raises 3 x 25
6-Sit ups

Saturday
1-Stretch
2-Skipping 2x220 w100yd walk/rest
3-Double leg bound 4x25 yards reps w/10 sec rest
4-Standing triple jumps 10 reps
5-5-100's
Time:
6-3 200's in 34-35-36
Time:
WEEKS 5&6 Body Weight: Date: Date:

Monday Sets Reps Weight Weight

1-Power Cleans 3 x 4
2-Bench Press 4 x 4@ 87%
3-Decline Press 3 x 5
4-Incline Press 3 x 5
5-Shrugs 3 x 12
6-Upright rows 3 x 7
7-Dips 3 x 7
8-Lat Pull Down 3 x 7
9-Biceps Exercise 3 x 10
1-2-mile under 15:15
Date: Date:
Tuesday Sets Reps Weight Weight
1-Jerks 3 x 4
2-Squats 4 x 4@87%
3-Kettle Bell Jumps 2 x 8
4-Leg Curls 2 x 10
5-Leg Extensions 2 x 10
5-Calf Raises 3 x 15
6-Sit-ups
Wednesday

1-Stand jump and reach 4x10(10 sec between sets)

2-Side Hurdle hop 18in hurdle(3x20 sec) 10 sec rest between
3-Standing Triple Jump (10 reps for distance)
4-5 100's 14 sec
Time:
5-5-60's 8 sec
Time:
6-5 40's 5 sec
Time:
7-3 440's 90 sec
Time:
Date: Date:
Thursday Sets Reps Weight Weight
1-Bench Press 3 x 6@80%
2-Wide Grip Bench 3 x 6
3-Behind the neck Press 3 x 5
4-Upright Rows 3 x 8
5-Cable Rows 3 x 8
6-4-way neck 1 x 12

1-Interval Run 20min

Date: Date:
Friday Sets Reps Weight Weight
1-Leg Press 3 x 6
2-Lunges 3 x 9
3-Hip Flexsions 3 x 8
4-Step ups 3 x 8
5-Calf raises 3 x 15
6-Sit ups
7-Stretch

Saturday
1-Stretch
2-Skipping 2x220 w100yd walk/rest
3-Double leg hops 4x10 reps w/10 sec rest
4-Standing triple jumps 10 reps
5-10-100's
Time:
6-4 220's in 35
Time:
WEEKS7&8 Body Weight: Date: Date:
Monday Sets Reps Weight Weight
1-Power Cleans 3 x 3
2-Bench Press 4 x 3@ 90%
3-Decline Press 3 x 5
4-Shrugs 3 x 12
5-Upright rows 3 x 6
6-Dips 3 x 8
7-Lat Pull Down 3 x 6
8-Biceps Exercise 4 x 10
2-mile under 15:00
Date: Date:
Tuesday Sets Reps Weight Weight
1-Jerks 3 x 3
2-Squats 4 x 3@95%
3-Kettle Bell Jumps 2 x 6
4-Leg Curls 2 x 8
5-Leg Extensions 2 x 8
5-Calf Raises 3 x 15

Wednesday
1-Double leg hops 5x10(10 sec between sets)
2-Side Hurdle hop 18in hurdle(3x20 sec) 10 sec rest between
3-Single leg Bounding 5x 50 50yd rest
4-6 60's
Time:
5-5 40's
Time:
6-6 20's
Time:
7-4 440's
Time:
Date: Date:
Thursday Sets Reps Weight Weight
1-Bench Press 3 x 5@80%
2-Wide Grip Bench 3 x 5
3-Behind the neck Press 3 x 5
4-Upright Rows 3 x 8
5-Cable Rows 3 x 8
6-Shrugs 3 x 8
7-4-way neck 1 x 12

Interval Run 30 min

Date: Date:
Friday Sets Reps Weight Weight
1-Leg Press 3 x 5
2-Lunges 3 x 8
3-Hip Flexsions 3 x 8
4-Step ups 1 x 6
5-Calf raises 3 x 15
6-Sit ups

Saturday

1-skipping 2x200 w/100 walk

2-double leg hops 4x10 w/10sec rest
3-standing triple jumps 10 reps
4-7 220's in 36,35,34,33,32,31 and 30 sec
Time:
WEEKS 9&10 Body Weight: Date: Date:

Monday Sets Reps Weight Weight

1-Power Cleans 3 x 2
2-Bench Press 4 x 2@ 100%
3-Decline Press 3 x 4
4-Shrugs 3 x 7
5-Upright rows 3 x 6
6-Dips 3 x 6
7-Lat Pull Down 3 x 6
8-Biceps Exercise 4 x 10

1-Stretch
2-2-mile under 14:15
3-Stretch
Date: Date:
Tuesday Sets Reps Weight Weight
1-Jerks 3 x 3
2-Squats 4 x 2@100%
3-Kettle Bell Jumps 2 x 6
4-Leg Curls 2 x 8
5-Leg Extensions 2 x 8
5-Calf Raises 3 x 15
6-Sit-ups

Wednesday
1-Stretch
2-Double leg hops 5x10(10 sec between sets)
3-Side Hurdle hop 18in hurdle(3x20 sec) 10 sec rest between
4-Single leg bounding 5x 60 60yd rest

Week 9(Wed)
1-Stretch
2-16-40's 4 sets of 4 w/20sec between; 2min rest between sets

Week 10(Wed)
1-Stretch
2-2 880's in 3:00
3-2 440's in 1:20
4-Stretch

Date: Date:
Thursday Sets Reps Weight Weight
1-Bench Press 3 x 4@80%
2-Wide Grip Bench 3 x 4
3-Behind the neck Press 4 x 2
4-Upright Rows 3 x 7
5-Cable Rows 3 x 5
6-Shrugs 3 x 8
7-Pull up burpees 2 x 15

Week 9:(Thurs)
1-Stretch
2-Interval Run 30 min

Week 10:(Thurs)
1-Stretch
2-Interval Run 40 min
Date: Date:
Friday Sets Reps Weight Weight
1-Leg Press 3 x 5
2-Lunges 3 x 8
3-Hip Flexsions 3 x 8
4-Step ups 1 x 6
5-Calf raises 3 x 15
6-Sit ups
Saturday
Week 9:
2 min rest between each following set of 5.
1-5 100's
Time:
2-5 80's
Time:
3-5 60's
Time:
4-5 40's
Time:
5-5 20's
Time:

Week 10:
1-10 40's 15 sec intervals
Time:
2-1 880
Time:

Abdominal workout:
1- Figure 4 2x10 10- Figure 4 2x10
2- Knee Hugs 1x10 11- Crunches 1x12
3- Jack knives 1x10 12- Jack knives 1x15
4- Forearm Plank 60 sec
5- Crunches 1x20
6- Mtn Climbers 30 sec
7- Alt straight arm opposite leg
8- Weighted Sit-ups 1x15
9- Should taps x 20
13- Forearm Plank 60 sec
14- Alt straight arm opposite leg
15- Should taps x 20
16- Twisted sit-ups 1x20
17- Weighted Crunches 1x10
18- Mtn Climbers 30 sec

Full body work-out 1 mile warm up (under 9 min)

1. Squat (2x6) @245 (135JD*10)
2. Leg extensions (2x15) @115
3. Deadlift (2x15) @185(115JD)
4. Bench Press (2x8)
a. Flat @155(95JD*10)
b. decline@155(65JD)
c. incline@125(55JD)
5. Laying back row (2x12) @125(45JD)
6. Pull-Ups (5 reps x 5 sets no weight, when you can do that add weight)
7. Standing Military Press @95(40JD*10)
8. Front Raise (2x8) @35 (17.5JD*8) (5x10)
9. Bicep curls db @40(20JD*8)
10. Tricep Rope push down 57.5
11. Plate Press 45 plate 3x20 (JD 25 plate)
12. Ropes 2x45 seconds