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Schedule: B-1: Muscle Group Exercise Sets Reprange
Schedule: B-1: Muscle Group Exercise Sets Reprange
DAY 2:CARDIO +
CORE CONCENTRIC
DAY 4:CARDIO +
CORE ISOMETRIC
FORWARD CRUNCH
ABDOMEN DOD-1
BACK EXTENSION
LOWER BACK
DOD-1
DAY 5: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 6:CARDIO +
SAME AS DAY 2
CORE CONCENTRIC
SCHEDULE: B-2
DAY 2:CARDIO +
CORE CONCENTRIC
ABDOMEN FORWARD CRUNCH
2
DOD-3
LOWER BACK BACK EXTENSION
2
DOD-3
TOTAL SETS 4
CHEDULE: B-
1 DAY 3: FULL BODY SAME AS DAY 1
WORKOUT
DAY 4:CARDIO +
CORE ISOMETRIC
FORWARD CRUNCH
ABDOMEN
DOD-3
BACK EXTENSION
LOWER BACK
DOD-3
DAY 5: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 6:CARDIO +
SAME AS DAY 1
CORE CONCENTRIC
DAY 1: CBS
DAY 1: CBS
CHEST WEIGHTED PUSH UPS 2
DB FLAT BENCH 2
DB PRESS
INCLINE BENCH 2
DB CHEST PRESS
M/C FLY'S 2
BICEPS STANDING BICEP CURL 2
INCLINE BENCH 2
DB HAMMER CURL
SHOULDER O/H DB PRESS 2
DB SIDE LAT RAISES 2
TOTAL SETS 16
DAY 2: LBT 2
LEGS SMITH SQUATS 2
STATIC LUNGES 2
LEG SLED 2
CALF RAISES 2
BACK ASSISTED CHIN UPS 2
ONE ARM DB ROW 2
DB SHRUGS 2
TRICEPS BENCH DIPS 2
CLOSE GRIP PUSH UPS 2
TOTAL SETS 16
DAY 3:CARDIO + 2
CORE CONCENTRIC
ABDOMEN FORWARD CRUNCH
2
MAT UNDER SCAPULAE
REVERSE CRUNCH
DOD 1 2
BACK EXTENSION 2
LOWER BACK
MAT UNDER SACRUM
TOTAL SETS 6
DAY 4 : CBS SAME AS DAY 1
DAY 5: LBT SAME AS DAY 1
DAY 6 :CARDIO +
CORE ISOMETRIC
ABDOMEN PLANK DOD 2
REVERSE CRUNCH
DOD 1
OBLIQUE HOLD DOD 2
DAY 5: BACK-TRICEPS
SEATED ROW 2
DB SHRUGS 2
DAY 3:CHEST-BICEPS 2
WEIGHTED DEPTH
CHEST 2
PUSH UPS
DECLINE BENCH
2
BB PRESS
INCLINE BENCH
DB PRESS 2
FLAT BENCH CABLE
2
FLY'S
TOTAL SETS 14
DAY 4:CARDIO +
CORE ISOMETRIC
ABDOMEN Plank dod 2
DB SHRUGS
DEAD LIFTS
WEIGHTED CLOSE
GRIP PUSH UPS
CABLE PUSH DOWN
TOTAL SETS 16
DAY 6: CARDIO+
CORE CONCENTRIC
DAY 7 REST/ MASSAGE
Graduation protocol for graduating from A-2 to A-3
Core
Lower body Pushing complex Pulling complex
Plank dod 3 and
Weighted squats Decline bb press Lat pull down
bridge dod 1
150% of body wt 90% of body wt 70% of body wt
Men for 15 reps for 60 seconds
for 15 reps each arm for 15 reps
100% of body wt 40% of body wt for 50% of body wt
women 15 reps for each 60 seconds
for 15 reps arm for 15 reps
SCHEDULE: A-3
MUSCLE GROUP EXERCISE SETS REPRANGE
DAY 1: LEGS-DELS
LEGS WEIGHTED SQUATS 2
DYNAMIC LUNGES 2
STEP UPS 2
STIFF LEGGED
DEAD LIFT 2
CALF RAISES ON 2
SMITH M/C
SHOULDERS O/H DB PRESS 2
DB SIDE LAT RAISES 2
LOW PULLY CABLE 2
SIDE LAT RAISES
TOTAL SETS 16
DAY 2:CARDIO +
CORE CONCENTRIC
DAY 3:CHEST-BICEPS 2
WEIGHTED DEPTH
CHEST 2
PUSH UPS
DECLINE BENCH
DB PRESS 2
INCLINE BENCH
DB PRESS 2
FLAT BENCH CABLE
2
FLY'S
BICEPS PREACHER DB CURL 2
INCLINE BENCH
2
DB HAMMER CURL
TOTAL SETS 14
DAY 4:CARDIO +
CORE ISOMETRIC
ABDOMEN PLANK DOD 2
DB SHRUGS
DEAD LIFTS
WEIGHTED CLOSE
GRIP PUSH UPS
CABLE PUSH DOWN
TOTAL SETS 16
DAY 6: CARDIO+
CORE CONCENTRIC
DAY 7 REST/ MASSAGE
INCLINE BENCH
3 12.12.12
DB PRESS
MACHNFLYS 3 12.12.12
A4
MUSCLE GROUP EXERCISE SETS REPRANGE
LEGS Squats 4 25.25.25.25
lunges 3 25.25.25
CALF RAISES 3 25.25.25
Back & triceps Bent over BB rows 3 15.15.15
Lat pull down 3 20.20.20
shrugs 3 15.15.15
Skull crusher 3 20.20.20
Chest & biceps Depth push ups 3 25*25*25
Incline bench DB press 3 20.20.20
Machnflys 3 25*25*25
Incline bench DB curls 3 20.20.20