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INSTRUCTIONS
1) Pick 2 of the four exercises under each CAPITALIZED (ex. PUSH EXERCISES) heading.
>>>You will perform 4 EXERCISES on each WORKOUT (A OR B) day:<<<
~~~> "A" Day: 2 PUSH exercises + 2 PULL exercises. 4 exercises total.
~~~> "B" Day: 2 SQUAT + 2 ABDOMINAL exercises. 4 exercises total.
2) Perform 4-5 SETS per exercise.
3) 8-12 REPS per set.
4) Use a repetition TEMPO (aka "rep speed") of 4-1-1
(lower the weight in 4 seconds, pause at the bottom or top of the range for 1 second, then lift / raise the weight in 1 second).
5) REST 1 minute (or less!) between each set.
SCHEDULE
WEEK 1:
| MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
| Workout A |
Workout B |
Workout A |
Cardio |
Workout B |
Workout A |
Cardio |
WEEK 2:
| MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
| Workout B |
Workout A |
Workout B |
Cardio |
Workout A |
Workout B |
Cardio |
REPEAT
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WORKOUT A :"PUSH/PULL"
Pick two push exercises and two pull exercises for each "Workout A" day.
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PUSH EXERCISES
Flat bench Dumbbell press
Incline bench Dumbbell press
Decline bench Dumbbell press
Seated Military Dumbbell press
PULL EXERCISES
Bilateral (two handles) pull-downs
Bilateral seated cable row
Standing Rope Rows from hi cable
Standing Rope Rows from lo cable
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WORKOUT B: "SQUAT"
Pick two squat exercises and two abdominal exercises for each "Workout B" day.
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SQUAT EXERCISES
Bodyweight Squats
Front Squats
Back Squats
Box Squats
ABDOMINAL EXERCISES
Decline Board Sit-ups
Roman Chair Knee ups
Bent knee crunches
Hanging leg raises
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CARDIO
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20-30 minutes continuous activity on bike, elliptical, treadmill, jumping rope, or any combination of these options totaling 20-30 minutes.
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