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EXERCISE 7: BARBELL BICEPS CURL .................................................................. 20
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EXERCISE 3: STANDING CABLE FLYE ................................................................. 36
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Day 1 - Back
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Exercise 1: Wide Grip Lat Pulldown
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
6
Exercise 2: Barbell Rack Pull
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
7
Exercise 3: Close Grip Cable Row
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
8
Exercise 4: Close Grip Lat Pulldown
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
9
Exercise 5: One Arm Dumbbell row
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
10
Exercise 6: Wide Grip Chin Ups
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
11
Exercise 7: Rope Lat Pullover
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
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Day 2 - Arms
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Exercise 1: Seated Dumbbell Biceps Curl
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
14
Exercise 2: Rope Triceps Push Down
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
15
Exercise 3: Machine Preacher Biceps Curl
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
16
Exercise 4: Bodyweight or Machine Triceps Dip
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
17
Exercise 5: Dumbbell Biceps Hammer Curl
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
18
Exercise 6: Cable Triceps Kick Back
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
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Exercise 7: Barbell Biceps Curl
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
20
Day 3 - Rest
21
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio
Time
Level
Week 1
Equipment
Time
Week 2 Level
Equipment
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Level
Week 3
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Week 4
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Week 5
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Week 6
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Notes:
22
Day 4 - Legs
23
Exercise 1: Barbell Back Squat
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
24
Exercise 2: Leg Extension
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
25
Exercise 3: Lying Hamstring Curl
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
26
Exercise 4: Leg Press
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
27
Exercise 5: Dumbbell Romanian Deadlift
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
28
Exercise 6: Dumbbell Walking Lunge
Target: 10 Steps Each Leg x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
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Exercise 7: Standing Calf Raise
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
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Day 5 - Rest
31
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio
Time
Level
Week 1
Equipment
Time
Week 2 Level
Equipment
Time
Level
Week 3
Equipment
Time
Level
Week 4
Equipment
Time
Level
Week 5
Equipment
Time
Level
Week 6
Equipment
Notes:
32
Day 6 – Chest & Shoulders
33
Exercise 1: Machine Pec Dec Flye
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
34
Exercise 2: Bench Press
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 3 Reps
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Week 6 Reps
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Notes:
35
Exercise 3: Standing Cable Flye
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
36
Exercise 4: Seated Machine Shoulder Press
Target: 8 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
37
Exercise 5: Seated Dumbbell Lateral Raise
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
38
Exercise 6: Rope Cable Face Pull
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
39
Exercise 7: Barbell Upright Row
Target: 10 Reps x 3 Sets
Week 1 Reps
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Week 2 Reps
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Week 3 Reps
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Week 4 Reps
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Week 5 Reps
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Week 6 Reps
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Notes:
40
Day 7 - Rest
41
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio
Time
Level
Week 1
Equipment
Time
Week 2 Level
Equipment
Time
Level
Week 3
Equipment
Time
Level
Week 4
Equipment
Time
Level
Week 5
Equipment
Time
Level
Week 6
Equipment
Notes:
42