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WHICH WORKOUT DO YOU WANT TO PERFORM?

Choose the individual workout you need to follow today.

PHASE 1

PHASE 2

Consult your doctor or health care professional before starting this or any other exercise program

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
Workout 1	Rest	Workout 2	Rest	Workout 3	Rest	Rest

MOVEMENT

WEEK 1

Volume

Weight

WEEK 2

Volume

Weight

WEEK 3

Volume

Weight

WEEK 4

Volume

Weight


Bent Over Shoulder Prep	3x10 e	3x10 e	3x10 e	3x10 e
1a) Barbell Bench Press	10,10,8	10,10,8	10,10,8	10,10,8
1b) Front Plank	3x30s	3x30s	3x30s	3x30s
2a) DB Front Lunge	10,10,8	10,10,8	10,10,8	10,10,8
2b) Shoulder Internal Rotation	3x15 e	3x15 e	3x15 e	3x15 e
3a) DB Incline Bench Press Combo	5,5,4	5,5,4	5,5,4	5,5,4
3b) MB Russian Twist w/ Press	3x30s	3x30s	3x30s	3x30s
4a) DB Front Raise	10,10,8	10,10,8	10,10,8	10,10,8
4b) Dips	3xPF	3xPF	3xPF	3xPF

WORKOUT GUIDELINES

All exercises are paired (a & b). Complete required number of sets before moving on the the next pair
No rest in between paired exercises, 60 secondsrest in between sets, 2 min rest after all sets of pair are completed
As reps decrease each set and each week, increase your weight by 5-10 lbs (Upper) and 10-20 lbs (Lower)

ABBREVIATIONS KEY

e - Each
s - Seconds
PF - Positive Failure