52 Week Training Course

WEEK 1 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Pullups -1,2,3,4,5,6,7…tilfailure – restingwith 1 min bikinginbetweenPushups -2,4,6,8,10...tilfailure -resting with 20crunches inbetweenDips -2,4,6,8,10...tilfailure -resting with 30secondplank pose inbetween

Leg PT:Long Jog or bikeEvery 5 minutesstop and do:20 squats and10 lunges per legHow long do yougo for?45-60 minutes?Ab workoutReg Crunch - 25Plank pose 1 min

PT Superset:Warm up withShoulderWorkout - doonly onceRepeat 10 timesJumping jacks 10pushups 10squats 10pullups – 1-5burpees - 10Repeat 3 timesMilitary press - 20repsRows 10-15 repsBicep curls 20Pushups 20crunches 20

Leg PT:Run/Bike for 30minutes BUTEvery 5 minutesstop and do:20 squats and10 lunges per legAb workoutReg Crunch - 25Plank pose 1 min

Max Rep PT:Warm-up with 5min of cardiooptionContinue warm-up with crunches25-50 repsrepeat 4x’spullups - maxDips - 20Crunches – 50bike pyramid 20minutesRepeat 3 timesCrunches 25Plank pose 1minute

Leg PT:Warmup jog, orbike 5:00RUN / leg PT /repeat 3-4 timesRUN/BIKE 5:00squats - 20lunges – 10/legcrunches - 50Plank pose 1 min

WEEK 2 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:go until you fail atpullups - if youcan get 1 to 10that = 55 pullupsand 55 pushups.If you can repeatin reverse order =100/100pull/pushupsDo burpees or 8count pushups

Leg PT:Bike Pyramid:Level1 for 1:00,level 2 for 1:00,etc…increaselevelof resistance by 1levels eachminutefor 10 minutes –& reverse order=20:00Repeat 2-3 timessquats - 20lunges – 10/legplank pose - 1:00

PT Superset:WarmupPull-ups – 5Pushups - 10- repeat 5/10until you can nolonger do bothamounts - howhigh do you get -no rest untilyou get 50pullups /100 pushups (1min water break)keep going…Abs equals howmany pushupsyou do above

Bike 20:00

Leg PT:Bike pyramid 20Min BUTevery 5 minutesstop and do:20 squats20 lungesAb workoutReg Crunch - 25Plank pose 1 min

Max Rep PT:WarmupShoulder W/ORepeat 4 timespullups maxpushups – 20crunches – 20burpees - 20Bike Pyramid:hold each levelfor 1 minuteuntil failure –repeat in reverseorder – should be15-20 minuteslong

Leg PT: WarmupRepeat ten timesJumping Jacks -10½ Squats - 10Repeat 5 timesSquats - 30Run or bike 2:00fast orat high levels ofresistancePlank pose 1min

bike – 20:00

WEEK 3 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmupPyramid tofailure!Pullups 1-x-1Pushups 2 -max -2Abs 5- max- 5Dips – 2 –max -2Using the 1-10-1pyramid - start atbottom go to maxsets in all eventsand back down tobottom. If youfail on one eventbefore anotherlike pullups - justdo negative orassisted until youmax on three offourevents...

Leg PT:5:00 warmupLowerbody DayRepeat 3 x’sBike 10:00squats 30Lunges- 25 / legCrunches 25

PT Superset:Repeat 3 timesPullups, pushups,crunches, dips,sub max effort(10-15 reps ofeach)non impactaerobic activityfor 30 minutes

Leg PT:Repeat 3 timesBike 3:00Squats – 30Lunges – 20

Max Rep PT:Repeat 5 timesJumping jacks –20Pullups – maxrepsDips – 10-20Tricep Push ups10Crunches 25 repsLower/Upperback:-Plank pose 1:00-Swimmers – 1:00-Reversepushups- 25-Arm Haulers – 25Shoulder routine

Leg PT:Repeat 2 timesbike or run -10:00squats - 40lunges - 20/ legcalves - 30 (heelraise)crunches 50

WEEK 4 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Repeat 5 timesjumping jacks - 10pushups 10

Shoulderworkoutlateral raises 10lat raises (thumbup) 10lat raise #3 10(thumbsup/down)front raise 10cross over jacks -10military press - 10

pyramid: 1-max -1pullups x 1pushups x 2abs of choice x 5

Leg PT:5:00 warmupRepeat 10 timesJumping jacks -10squats – 10crunches - 20

PT Superset:5:00 warmupPTRepeat 10 timesJumping jacks -20pushups – 20abs of choice – 25pull-ups - ?(mix in a set ofpull-ups here toget total reps of50 pullups in thisworkout)

Leg PT:5:00warmup(jog,bike)stretchRepeat 4 timeslunges - 20/legsquats - 20½ squats - 20

Max Rep PT:WarmupAlternatingcircuitRepeat 5 timesPullups – maxrepsflutterkicks 50Dips - max repsAbs of choice –50

Shoulderworkout

Leg PT:repeat 3 timesbike or run– 5:00squats – 20½ squats – 20lunges – 10/legbike at highresistance levelssuch as 10-15 outof level 20

WEEK 5 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmupPyramid tofailure!Pullups 1-x-1Pushups 3 -max -3Abs 5- max- 5Dips – 3 –max -3Using the 1-10-1pyramid- start at bottomgo to max sets inall events andback down tobottom.If you fail on oneevent beforeanother likepullups - just donegative orassisted until youmax on threeof four events...

Leg PT:repeat 10 times20 jumping jacks20 squats

Repeat 5 timesBike - 5:00 fastsquats - 50 repslunges - 20 / legcalves - 50 repscrunches 50flutterkicks– 50

PT Superset:Repeat 10 timesjumping jacks - 10PULLUPS - 5Pushups – 10

Shoulder workout–nonstoplateral raise – 10thumbs up latraise-10thumbs down latraise10front raise – 10cross overs – 10military press - 10

Leg PT:5:00 warmup

Repeat 3 timessquats – 20½ squats - 20lunges 20/legcrunches - 50

Max Rep PT:Repeat 6 timesrun or bike 5 minpullups maxpushups maxrest with 50 absor1 min plank pose

shoulder w/obike pyramid 20min

Leg PT:Repeat 2 timesSquats – 40½ squats – 20lunges - 20/legcrunches - 50


Shoulderworkoutlateral raises 10lat raises (thumbup) 10lat raise #3 10(thumbsup/down)front raise 10cross over jacks -10military press - 10

pyramid: 1-max -1pullups x 1pushups x 3abs of choice x 5

Leg PT:Repeat 5 timesSquats – 20Lunges 20/leg

PT Superset:Repeat 10 timesjumping jacks –10pushups - 10PULLUPS - 5-10

Leg PT:Repeat 3 timesBike 3:00Squats – 30Lunges – 20

Max Rep PT:Repeat 3-4 timesPullups - maxPushups maxplank pose 1 min

Shoulders w/o

Leg PT:Repeat 3 timesbike or run -10:00squats - 40lunges - 20/ legcalves - 30 (heelraise)crunches 50

WEEK 7 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmupPullups2,4,6,8,101) reg2) reverse3) close4) widein between setspushups -20crunches 20

Leg PT:Repeat 4 timessquats – 20lunges – 20 /legheel raises –20/legcrunches - 50

PT Superset:**10 Supersets**Pullups 5-10Pushups 25Abs of choice 50Dips 10-20Repeat above 10times

Leg PT:5:00warmup(jog,bike)Repeat 4 timeslunges - 20/legsquats - 20½ squats - 20

Max Rep PT:Pullups 50 in asfew sets aspossible – restwith20 burpees inbetween pullupsets

Leg PT:Warmup - 5:00Repeat 10 ‘s10- Jumping Jacks20 - squatsRepeat 3 timessquats - 30lunges - 15 / leg

Abs (2x’s)Regular crunches– 50Lowerbackexercises:- swimmers – 30sec.- R arm L leg lifts -20- L arm R leg lifts20

WEEK 8 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Pullup pyramid:1,2,3,4,5,6,7,6,5,4,3,2,1 – rest with25crunches inbetween eachpullup set.

Repeat 10 timesbike sprint 1:0010 - pushups10 crunches

bike 20:00crunches – 50Lower backexercises1,2Upper backexercises1,2,3

Leg PT:5:00 warmupBike / leg PT /repeat 4 timesrun 5:00squats - 30lunges – 15/legheel raises - 30

PT Superset:5:00 warmupPTRepeat 10 timesJumping jacks -20pushups – 20abs of choice – 25pull-ups - ?(mix in a set ofpull-ups here togettotal reps of 100pullups in thisworkout)

pullups - 100any way you can10x10; 5 x-20your choice

Bike – remainderofhour -10-15minutes

Leg PT:repeat 10 times10 jumping jacks20 squatsRepeat 4-5 timesbike or run - 5:00squats - 50 repslunges - 20 / legcalves - 50 repscrunches - 50total time - 35-45:00

Max Rep PT:Bike 30:00repeat 2 timespull-ups – maxrepspushups – maxrepsdips – max repsbicep curls –10,15,20superset repsmilitary prs –10,15,20crunches – 100

Leg PT:10 jumping jacks20 squatsstretchRepeat 3 timessquats - 25crunches - 30lunges - 10/legcrunches - 30½ squats - 30crunches - 30jumping jacks –50 or bike 4:00

WEEK 9 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:PT Pyramid1-10-11) pullups x 12) pushups x 33) crunches x 54) dips x 2set #1: 1 pullup, 3pushups, 5crunchesand 2 dipsSet #2 2pullups,6pushups,10crunches,4 dips...totalreps=100pulls,300push,500crunches.200 dips

Leg PT:5:00 warmupLowerbody Day(bike)Repeat 4 x’sSquats 30Lunges- 15/legcrunches - 25Time self on 1mile bike

PT Superset:5:00 warmuprepeat 10 timesjumping jacks - 2020 pushups30 crunchespullups -reps =100reg grip2,4,6,8,10rev grip2,4,6,8,10wide grip 2,4,6,8close grip 2,4,6,850 abs of choiceafter every newgrip= 200 absdo pull-upsanywayyou can –negatives or,assisted version

Leg PT:Leg / ab workoutrepeat 4 timesSquats 20Lunges 20Calf raise 25

Max Rep PT:Pushup/Crunchsuperset:5 cycles of:Pullups - maxDips – 10-20regular pushup10reg crunch 10wide pushup 10reg. crunch 10tricep pushup 10reg crunches 20

Leg PT:Repeat 5 ‘s10- Jumping Jacks20 - squatsRepeat 5 timessquats - 30lunges - 30Bike 10:00

Abs (2x’s)reg crunches – 50

WEEK 10 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmup

flutterkicks 25max pushupscrunches 25max pullups

Pyramid tofailure!Pullups 1-max -1Pushups 3 -max -3Abs 5- max- 5Dips 3-max-3

Leg PT:Repeat 10 ‘s10- Jumping Jacks10 - squats

Repeat 5 timessquats - 20lunges – 10/leg

PT Superset:Repeat 10 times5-10 pullups20 pushups50 abs of choice

Leg PT:5:00 warmupLowerbody PTRepeat 6 timesBike 3:00Squats 25Lunges 15/ legCrunches = 50

Max Rep PT:Repeat 20 timesjumping jacks - 10pushups 10

Repeat 4x’spull-ups – maxrepspushups – 25biceps – 20 repsmilitary press– 10resp

bike – 10-20:00

Leg PT:5:00 warmup

Repeat 8 timeslunges - 20/legsquats – 20

WEEK 11 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmupPT pyramid(alternate)1 - MAX -pullups3- max- 3pushups5 - max- 5crunchesshould get over10on pullups, 30 onpushups and 50oncrunches on topsettotal 1-10-1pyramid = 100pullups300 pushups500 abs of choice

Leg PT:- legs dayrepeat 3 timesbike – 5:00squats – 20½ squats – 20lunges – 10/legbike at highresistance levelssuch as 10-15 outof level 20

PT Superset:5:00 warmup

Repeat 10 times10 pullups30 pushups100 abs of choice

Total100 pullups300 pushups1000 abs

Leg PT:5:00 warmupLeg DayRepeat 4 x’sBike 5:00 orSquats 30calves 30Lunges- 25 / legCrunches 25

Max Rep PT:Repeat 7 timesPullups - maxpushups - 20abs of choice 50optionsRegular crunchesflutterkicks

shoulderworkoutreg. lat raise - 10-thumbs up -10- thumbs down -10front raise - 10cross overs - 10military press –10

Leg PT:5:00 warmup

Repeat 4 timesSquats - 20Lunges 10/leg

WEEK 12 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:pullups 1-10-1pushups - 2-20-2

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00 fastSquats - 30Lunges – 15/legHeel raises 30

PT Superset:5:00 warmupRepeat 5-10 x’sPushups - 40Dips - 20Pullups – 5-15

Repeat abs 3x’sFluttericks - 50Reg crunches - 50Swimmers - 20R arm/L leg lifts-20L arm/R leg lifts20

Leg PT:5:00 warmupRepeat 4 timesBike 5:00Squats - 30Lunges – 15/legcalves 30

Max Rep PT:5:00 warmup

Repeat 10 timesPullups – maxrepspushup - 20crunches - 20tricep pushups -10Crunches – 20

Shoulder workoutrepeat 2 timeslateral raises 10lat raises (thumbup) 10latraise(thup/down) 10front raise (th up)10cross over jacks -10military press - 10

Lowerbackexercises:Repeat 3 timesSwimmers – 1:00R arm left leg lifts–1:00L arm R leg lifts –1:00

Leg PT:5:00 warmup

Spartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 ½ squats50 abs of choice

WEEK 13 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmup8 countBodybuilderpushup / pulluppyramid:

Repeat 20 times20 pushups20 crunches

Leg PT:5:00 warmup

Repeat 4 timesBike 3:00squats -30lunges 15/legheel raises 30


Repeat 10 timesjumping jack 10pushups - 10pullups – 5-7

Repeat 3 timesJumping jacks -20pushups - 30dips - 15crunches - 100flutterkicks - 50leg levers - 508 count bodybuilders - 15

Leg PT:5:00 warmupRepeat 5-10 x’sSquats - 40Lunges - 10 /legCalve raises - 40

Max Rep PT:5:00 warmupRepeat 10 timesjumping jacks -10pushups – 10-20crunches – 25pull-ups - max

Leg PT:5:00 warmup

Repeat 10 timesJumping jacks -20squats - 10

WEEK 14 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:8 countBodybuilderpushup / pulluppyramid

Leg PT:5:00 warmup

Repeat 5 timesBike 3:00Squats – 25Lunges – 20/leg

BIKEevery minuteincrease/decreaselevel in pyramidfashion:1,2,3,4,5,6,7,8,7,6,5,4,3,2,1


**10 Supersets**Pullups 5-10Abs of choice 50Dips 20

ABS x 2Crunches 50

Leg PT:5:00 warmup

Repeat 4 timesBike 5:00Squats - 30Lunges – 15/legcalves 30

Max Rep PTUpperbody PTRepeat 10 timespushups – 10pull-ups - maxjumping jacks 10

Repeat 4 timesreg. pushup: 20wide pushup: 20tricep pushup: 10dips - max or 20run/bike 5:00use knees forpushup if youhaveto...(Just one time)max pushupscrunches 50

Leg PT:5:00 warmupSpartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 ½ squats50 abs of choice

WEEK 15 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:PT pyramids1-8-1pullups x 1pushups x 3crunches x 5

Leg PT:5:00 warmup

Repeat 4 x’sBike 5:00squats 30calves 30Lunges- 25 / legcrunches - 25


Repeat 20 times20 jumping jacks10-20- pushups

Repeat 2 x’sMax Pullupsshoulder workout

Leg PT:Warmup -5:00

Repeat 10 x’s10- Jumping Jacks20 - squats

Repeat 5 timessquats - 30lunges - 30

Max Rep PT:5:00 warmupBIG DAYRepeat 10 timesPullups - maxpushups - 15-25crunches – 100 or4 x 25that is right 1000ABS...!!!Your choice forabsbike 30:001:00 fast pace /1:00 slowerpace...

Leg PT:5:00 warmupRepeat 3 timesSquats – 50Lunges 20 / legBike 1:00

WEEK 16 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:8 countBodybuilderpushup / pulluppyramid

Leg PT:Bike 2:00100 squatsnonstop


Tough Day PTRepeat 10 timesAbs of choice –50Pushups – 30Pullups – 5-10That is right 500abs

Leg PT:5:00 warmup


Max Rep PT:5:00 warmupBike – 30:00repeat 2 timespull-ups – maxrepspushups – maxrepsdips – max repsbicep curls –10,15,20superset repsmilitary press –10,15,20crunches – 100

Leg PT:5:00 warmup

Easy day


WEEK 17 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmup8 countBodybuilderpushup / pulluppyramid:

Leg PT:5:00 warmup

Repeat 5 timesBike 3:00Squats – 25Lunges – 20/leg

BIKEevery minuteincrease/decreaselevel in pyramidfashion:

PT Superset:Jumping jacks –50pushups – 40leaning rest 1:00Flutterkicks - 100Leg levers - 100Scissors - 100wide pushups 30reg pushups – 30tricep pushups -20

Pullups – 100repsIn as few sets aspossibleIn between setsofpull-ups do :Dips – 5 sets x 20Reps

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00Squats - 30Lunges – 15/legcalves 30

Max Rep PT5:00 warmup

pullups - 50pushups - 200flutterkicks - 200any way you can

Leg PT:5:00 warmupSpartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 ½ squats50 abs of choice

WEEK 18 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Jumping jacks–100

Pullup pyramid to10..back down to1.Dips – 5 x 20 reps(1:00 rest)

Pushups / Abspushups – 50Flutterkicks -100wide pushups –50Leg levers – 100tricep pushup –30Scissors – 100

Leg PT:5:00 warmup

Lowerbody DayRepeat 4 x’sBike 5:00squats 30calves 30Lunges- 25 / legcrunches -25

PT Superset:5:00 warmup**10 Supersets**Pullups 5-10Abs of choice 50Dips 20

ABS Superset x 2Hanging kneeups25Crunches 50

Leg PT:Warmup 5:00Repeat 10 times10- Jumping Jacks20 - squats


100 flutterkicks100 Scissors

Max Rep PT:5:00 warmuppullups - 50in as few sets aspossible…restonly 2:00 max inbetween firstthree sets – thenonly 1:00 inbetweenremaining sets

repeat 10 times20 pushups30 crunches

Leg PT:5:00 warmup

Repeat 4 timesBike 5:00(W) lunges - 20(W) Squats-20


8 COUNTBODYBUILDERPUSHUP /PULLUPPYRAMID…

Repeat 3 timesJumping jacks -20pushups - 30dips - 15crunches - 100flutterkicks - 50leg levers - 508 countb.builders- 15

Leg PT:Repeat 10 timesJumping jacks -10Squats - 10Repeat 6 timessquats - 30 noweightlunges - 20 /leg


Repeat 10 x’sPushups - 40Dips - 20Pull-ups - 10-15

Repeat abs 5x’sAbs / lowerbackReg crunches - 50Swimmers – 20secR arm / L leg lifts-20 L arm / R leglifts- 20

Leg PT:5:00 warmup

Repeat 4 timesBike 4:00(W) Squats – 20(W) Lunges –10/legAbs of choice –50


pullups - 100pushups - 200crunches - 300any way you canin as many setsas you need

Leg PT:5:00 warmupstretch

repeat 4 timesbike 5:00squats - 30lunges – 15/legcalves - 30


Leg PT:Warmup - 5:00Repeat 10 ‘s10- Jumping Jacks20 - squats

Bike - 20:00 -

Repeat 5 timessquats - 30lunges - 30Abs (2x’s)crunches - 25flutterkicks - 100scissors - 100leg levers - 100


Repeat 10 timespushups - 10jumping jacks 10

Repeat 5 timespullups – maxrepsregular gripreverse grip30 abs at everyset

shoulder workoutreg. lat raise - 10-thumbs up -10- thumbs dn - 10front raise - 10- thumbs up - 10military press - 10

bike- 20:00

Leg PT:Repeat 3 timesbike - 5:00squats - 30lunges – 15/legcalves - 30crunches 25


repeat 10 timesBike 2:0020 pushups30 crunches

pullups - 100pullups any wayyou can

Leg PT:5:00 warmup

Repeat 6 timesBike 2:00squats - 50lunges - 25 / leg


8 COUNTBODYBUILDERPUSHUP /PULLUPPYRAMID

Shoulder workout

Leg PT:5:00 warmup

Repeat 25 times30 abs of choice20 squats

Choice of abs:flutterkicksleg leversscissorscrunches


Repeat 5 timesJumping jacks -20Pushups – 10Crunches – 20Pullups – 5-10

Leg PT:5:00 warmup

Repeat 10 x’sSquats - 40Lunges - 10 /legCalves - 40


pullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup set“rest” with 100abs of choiceeach set

Leg PT:5:00 warmup

Repeat 4 timesSquats - 40Lunges - 20 /legBike 2:00

Repeat 5 timesSquats - 40Lunges - 20 /legBike 1:00

WEEK 22 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmup8 COUNTBODYBUILDERPUSHUP /PULLUPPYRAMID…

Leg PT:Repeat ten timesJumping Jacks -10Squats - 10

Repeat 3 timesSquats - 30Lunges – 15/legcalves - 30bike 3:00

PT Superset:Repeat 5 timesPull-ups – maxpushups – 20Abs of choice –50

Repeat 5 timesPushups – 20Pull-ups 10

Leg PT:Repeat 4 timesSquats – 30Lunges – 15/legHeel raises - 25

Max Rep PT:100 pullups in asfew sets aspossibleBike 2:00100 pushups in asfew sets aspossibleBike 2:00100 crunchesnonstopBike 2:00

Leg PT:Warmup -5:00

Repeat 10 ‘s10- Jumping Jacks20 - squats



PT pyramids1-max-1pullups x 1pushups x 3crunches x 5

Repeat 5 timesjumping jacks -20pushups - 20

Leg PT:5:00 warmup

Repeat 3 timesSquats – 50Lunges 20 / legBike 1:00

PT Superset:5:00 warmup**10 Supersets**Pullups 5-10Pushups 25Abs of choice 50Dips 10-20Repeat above 10times

Leg PT:5:00 warmup

Bike / leg PTrepeat 4 timesbike 5:00squats - 30lunges – 15/legcalves - 30with increasingresistance foreveryminute you areon

Bike pyramid1:00 at each leveland repeat inreverse order -should take about10-15:00



PTpullups - 100pushups - 200crunches - 300any way you canin as many sets asyou need to

Leg PT:repeat 3 timessquats - 201/2 squats - 20lunges - 10-20/legwalking lunges -20stepscalves - 20

WEEK 24 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmup8 count BBpushup / pulluppyramid

Leg PT:5:00 warmup

Repeat 5 timesrun - 5:00squats - 30 repslunges - 20 / legcalves - 50 repstotal time - 30:00


**10 Supersets**Pullups 10-20Abs of choice 50Dips 20

ABS Superset x 2Hanging kneeups25Crunches 50

Leg PT:20:00 bike

Repeat 3 timessquats - 25 w/wt.reg. crunches - 50lunges - 10/legcrunches - 50½ squats - 30crunches - 50jog / bike 5:00

15:00 Bike – fastasfar as you can in15:00


pullups - 100pullups any wayyou can

repeat 10 timesBike – 2:0020 pushups30 crunches

Leg PT:Repeat ten timesJumping Jacks -10Squats - 20Repeat 4 timesSquats - 30 w/DBLunges - 15 / legw/DBCalves - 30 w/ DB

Repeat 3 timesNo weight PTSquats - 30Lunges – 15/legcalves - 30bike 3:00

WEEK 25 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmup8 count BBpushup / pulluppyramid

Leg PT:Warmup -5:00Repeat 10 ‘s10-Jumping Jacks20 - Squats

Repeat 3-4 timesSquats - 25Lunges - 20 / legCalves/shins - 20Heel /toe raises(both legstogether)Crunches - 50

PT Superset:Repeat 10 times5-10 pullups20 pushupsbench dips - 20

Leg PT:Warmup -5:00

Repeat 10 ‘s10- JumpingJacks20 – squats


Max Rep PT:5:00 warmupstretchpullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup set“rest” with 100abs of choiceeach set

Leg PT:5:00 warmup

(repeat 2-3times)squats - 30

SupersetsBike 10 minutes –every 2 minutesstop and dolunges - 30 stepscalves - 25

WEEK 26 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:8 count BBpushups andpulluppyramid:until 20Pullups

shoulder workout

Leg PT:5:00 warmup

Repeat 4 x’sBike sprint 1 mileSquats 30Lunges- 15 / legCrunches -30

Time self on 1mile bike


Repeat 10-20times20 jumping jacks20- pushups10 pullups

Leg PT:Warm-up 5:00

Repeat 5 timesBike – 5:00lunges – 30 perlegabs of choice -100squats – 30

Max Rep PT:5:00 warmupstretchpullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup set“rest” with 100abs of choiceeach set

Leg PT:Warmup - 5:00

repeat 2-3 timessquats - 201/2 squats - 20walking squats -10/sidelunges - 10-20/legwalking lunges -20steps


Shoulder workoutx 2lateral raises 10lat raises (thb up)10lat raise #3 10(thumbs up/dn)front raise 10cross over jacks10military press 10

pyramid: 1-max -1pull-ups x 1pushups x 3abs x 5dips x 3

Flutterkicks – 50-100Leg levers – 50-100Scissors – 50-100

Leg PT:Bike 15:00Repeat 3x'sSquats - 40Crunches - 50Lunges - 20/legCalve raises - 25

Bike - 18:00

PT Superset:Repeat 10-20timesJumping jacks -10Pushups - 10

Repeat 4 timesPushups - 25Reverse pushups- 20Pullups - maxDips - maxcrunches -50Lowerback #1/2 -25Bicep curls - 20Hammer curls -20Military press - 15Abs of choice - 50

Repeat 2 timesShoulderWorkout

Leg PT:Repeat 3x'sSquats - 20Lunges - 10/legCalves - 30Crunches - 50Bike - 4:00(Pyramid for 1:00each)

Bike 30:00

Max Rep PT:5:00 warmupPullups – 100repsPushups – 200repsAbs of choice -300reps(do in as few setsaspossible –alternatingexercises aftereachmax set)

Leg PT:5:00 warmup

Lowerbody PTRepeat 6 timesBike 3:00- 4:00Squats 25Lunges 15/ leg_______________AbsFlutterkicks - 100Leg levers - 100


PT pyramids1-10-1pullups x 1pushups x 3crunches x 5

Repeat 5 timesjumping jacks -20pushups – 20

Leg PT:5:00 warmup

Repeat 8 timeslunges - 20 / legsquats - 20


**10 Supersets**Pullups 5-10Pushups 25Abs of choice 50Dips 10-20Repeat above 10times

Leg PT:5:00 warmup

Repeat 3-4 timesBike 5:00Squats - 30Lunges – 15/legcalves 30

Max Rep PT:repeat 10 timesjumping jacks - 10pushups – 10

100 pullup - In asfew sets aspossible - restingwith 25 abs ofchoice run

Repeat 2 times:50 pushups100 crunches

shoulder workoutAbs section:Flutterkicks 100Leg levers 100Scissors 100Plank pose 1 minStretch

Leg PT:Repeat ten timesJumping Jacks -10Squats – 20

Repeat 4 timesSquats - 30w/weightLunges - 15 / legw/weightCalves - 30w/weightcrunches - 50

WEEK 29 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:5:00 warmupstretch8 countbodybuilderpushup / pulluppyramidWorkout:continue upuntil you fail atpullups – repeatinreverse order

Leg PT:Repeat 10 timesjumping jacks - 10squats – 20

Repeat 5 timeslunge - 20 / legsquat - 20

Abs - repeat 2timescrunches - 100flutterkicks - 100leg levers - 100(non-stop )stretch


Repeat 5 timesjumping jacks - 20Pushups - 20

repeat 5 timesjumping jacks - 20dips - 20

repeat 5 timesjumping jacks - 20tricep pushups -10pullups - max

repeat 5 timesabs of choice - 50lowerback - 20secwide pushups -20

bike - 30:00

Leg PT:5:00 warmup

Repeat 4 timesBike 10:00Squats 25Lunges 15/ legHeel raises 20(w/weight onback)

AbsRepeat 3 timesFlutterkicks - 50Leg levers - 50crunches – 25


MAX Pull-ups(try to get 100pullups in as fewsets as possible)rest with 50 absofchoice in btwneachset of pull-ups

repeat 10 times20 abs20 pushups

Bike 18-24minutes

Leg PT:5:00 warmup

Repeat 5 timesBike 10:00Squats – 25Lunges – 20/leg(with weight onyour back)

WEEK 30 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Warmup -5:008 countbodybuilderpushup / pulluppyramidWorkout:…continue upuntil you fail atpullups– repeat inreverse order

Leg PT:5:00 warmup

repeat 5 timesBike 2:00squats - 201/2 squats - 204-count squats -10lunges - 20/leg

PT Superset:Repeat 10 timesJumping jacks -2020 – pushups5 - pullups20 crunches

Leg PT:Repeat 3 times:Bike 3:00½ Squats 20Lunges 20/legHeel Raises 30

Max Rep PT:Crunches - 300Pushups - 200Pull-ups – 75 in asfew sets aspossible– alternating maxsets

Flutterkicks 50-100Leg levers – 50-100Scissors – 50-100

Leg PT:Bike 20minutesSquats 3 x 20Lunges 3 x 10Calves 3 x 25Jumping Jacks 3 x20

WEEK 31 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:8 countbodybuilderpushup / pulluppyramidWorkout:

Leg PT:Bike 5:00

Repeat 3 x’sSquats 20Crunches 20Lunges 10/legCrunches 20Heel raise 30Crunches 20Bike 2:00Belly flutterkicks2 x 20R.arm/L.leg lifts 2x 20

PT Superset:Pushup/Crunchsuperset:5 cycles of:Regular 5Reg.crunch 15Wide 5Reg.crunch 15Tricep 5Reg. crunch 15

Pull-ups:Regular grip1,2,3,4,5,6Reverse grip6,5,4,3,2,1

Pushup/ JumpingJackssuperset

Repeat 10 x’s:Jumping Jacks 10Push ups 5-10

Leg PT:Repeat 4 times:Bike 5:00Squats 30Lunges 15/legCalves 30

Repeat 3 times:Crunches 25Swimmers 20R.arm /L. leg lifts20

Max Rep PT:Warmup 10:00DO in as few setsas possible:pull-ups – 50Pushups – 200

Leg PT:Warmup repeat10x’sJumping jacks 10½ Squats 10

Squats 3 x 20Crunches 3 x 40Bike 3:00Lunges 3 x 10/legcrunches 3 x 40Bike 3:00Calves 3 x 25

Bike 3:00Belly flutterkicks20R.arm/L.leg lifts20

WEEK 32 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Warmup - 5:008 Countbodybuilderpushup / pulluppyramid:…continueup until you failatpull-ups – repeatin reverse order

Leg PT:Bike 5:00

Repeat 4 timesBelly flutterkicks20R.arm/L.leg lifts20Squats 20 repsLunges 10 repsCalves 20 repscrunches 25

Bike 20:00

PT Superset:Repeat 5 times:(non-stop)Pull-ups 5-10Push-ups 10-20Crunches 10 Dips10Bike 1:00

Biking 20 minutes

Ab workoutRepeat 2-3 times:Reg. Crunches 25


Repeat 3-4 timesSquats 20Lunges 20Calf raise 25crunches 25BIKE

Push/pull peddle1:00/1:00 for 20-30minutesPush 1:00Pull 1:00Alternating every1:00(need straps forfeet topull)

Max Rep PT:Repeat 10 timesJumping jacks -10Pushups – 10

Complete in asfewsets as possiblePull-ups – 100Pushups – 200 inAbs of choice –300

do:flutterkicksleg leversscissors


Repeat 2-3 timesSquats 20½ Squats 204-count squats10Walking squats10/sideLunges 10-20/legWalking lunges20 stepsCalves regular 20Calves – toe in 20Calves – toe out20Calves – bentknee 20


8 countbodybuilderpushup / pulluppyramidWorkout:…continueup until you failat pullups –repeat in reverseorder

bike 20:00

crunches – 50Plank pose 1 minLower backexercises 1,2

Leg PT:Warmup repeat10 x’sJumping jacks 10½ Squats 10

Repeat 4 timesSquats 30lunges 15/legCalves 30Bike 3:00

PT Superset:Bike 15:00

Repeat exercises3 x’sPush-ups 10-20Dips 10-20Crunches 25Pull-ups 10-15

3:00 bike

Leg PT:Warmup Repeat10x’sJumping jacks 10½ Squats 10

Repeat 3 timesSquats 20½ Squats 204-count squats 10Walking squats10/sideLunges 10-20/legWalking lunges20 stepsCalves regular 20Calves – toe in 20Calves – toe out20Calves – bentknee 20

Max Rep PT:5:00 warmupstretchFew sets aspossible100 pullups200 pushups300 crunchesDo not go to thenext exerciseuntil you finish100 pulls, 200pushupsetc…

Leg PT:Repeat 3 timesBike 5:00Squats 30Lunges 15/legCalves 30Abs 50

WEEK 34 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Pullups - 1-10-1Dips - 2-20-2Flutterkick – 25each set

Repeat 10 timesPushups - 20crunches – 30

Leg PT:Repeat 3 timesTotal 30minutes*Bike 5:00Squats 30Lunges 15/legCalves 30Reg crunches 25


Repeat 3 x’sPush-ups 10Dips 8Pull-ups 10

Repeat abs 2x’sAbs/lower backcrunches 25Belly flutterkicks20R.arm/L.leg lifts20

Leg PT:Repeat 4 timesBike 3:00Squats 30Lunges 15/legCalves 30


Bike – 30:00 fast

Max PT:100 pullups in asfew sets aspossible(fsap)200 pushups(fsap)300 crunches(fsap)

Leg PT:Repeat 3-4 times:Squats 20Lunges 20Heel raise 25Crunches 50


1-10-11) pullups x 12) pushups x 33) crunches x 54) dips x 2

Leg PT:Bike/Leg workoutPush/pull peddlesAlternatePush 1:001:00 pull 20-30:00Alternating every1:00(need straps forfeet topull)

Repeat 3 timesBike 5:00Squats w/heelraise 30Lunges 15/legCalves 30Abs 50


Repeat 2 x’sPush-ups 10-15Crunches 20Lower back#1 20Pull-ups 15Crunches 20Rev.pull-ups 15Crunches 20Dips 10Crunches 20Lower back#1 10Crunches 20Lower back#2 20Arm Haulers 20Crunches 20Lower back#3 20

Leg PT:Repeat 4 timesSquats 25Lunges 25Heel Raise 30

Max Rep PT:Warmup - 5:00Repeat 10 x‘s10-Jumpingjack10 - Pushups

Upperbody PTCircuit workout(no rest)Repeat 5x’sPullups - maxDips - 20Pushups - 20abs of choice-50

Leg PT:Bike/leg PTRepeat 4 times:Bike 5:00Squats 30Lunges 15/legCalves 30Crunches 50


Leg PT:Repeat 5-10xjumping jack10squats 10

Repeat 4-8 timesSquats 20Lunges 10/legbike for 4minutes

PT Superset:Repeat 5-10 x’sJumping jacks 10Pushup 5-10

Repeat 3 x’sPush-ups 15Crunches 20Lower back#1 20Pull-ups 10-15crunches 20Wide Push-ups10-15Dips 10-15Crunches 20Lower back #2 10Arm Haulers 20Rev.pull-ups 10-15Crunches 20

Leg PT:repeat 4 timesbike 5:00squats - 30lunges – 15/legabs 50

Max Rep PT:Pullups - 50Pushups - 200Crunches – 300In as few sets aspossiblealternatingmax rep sets

Leg PT:Jumping Jacks –10Squats - 20

Repeat 3timesSquats - 30Lunges - 15Bike 5:00crunches – 25plank pose 1 minswimmers 30 secrev pushups 20birds 20Arm haulers 20


PT pyramids1-10-1pullups x 1pushups x 2crunches x 5

Repeat 10 timesjumping jacks -10pushups - 10

Leg PT:Repeat 3 timesBike 5 minutesSquats - 15Lunges 10/legReverse pushups-20Crunches -50Swimmers 1 minplank pose 1 minAbs of choice - 50

Cardio –10 minutes bike

PT Superset:Repeat 5-10 x’sJumping jacks 10Pushups 5-10

Repeat 2 times(no rest)Pull-ups max + 3negsAbs 50Dips max + 3 negsAbs 50Push-ups maxAbs 50

Bike 20:00

Leg PT:5:00 warmup

Repeat 10 timesJumping jacks -20squats - 20crunches – 10-20

bike 20:00swimmers 30 secrev pushups 20birds 20Arm haulers 20

Max Rep PT:Repeat-5 timespushups - 40Reg crunches –25pushups - 20Reg crunch - 50Pullups – maxlower backexercises:swimmers 1:00right arm/left leg::30left arm/right leg::30

Shoulder W/O

Leg PT:Repeat 4 timesBike 5 minSquats 20(W) Squats – 20Lunges 10/leg

WEEK 38 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:PT Pyramid1-10-11) pullups x 12) pushups x 33) crunches x 54) dips x 2set #1: 1 pullup, 3pushups, 5crunches and2 dips

Leg PT:Repeat 6 timessquats 20lunges 10/legBike 1 min

Lower/Upperback:Plank pose 1:00Swimmers – 1:00Reverse pushups- 25Arm Haulers – 25Shoulderroutine

PT Superset:Repeat 5-10x’sJumping jacks 10Pushup 5-10

Repeat 10 timesPull-ups 10Push-ups 20Abs of choice 30

Leg PT:Bike 30minutes – Every6 minutes stopand do 20 squats/ 20 lunges(10/leg) /plank pose – 1minute


pullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup set and“rest” with 100abs of choiceeach set

Leg PT:Repeat 6 timessquats 20lunges 10/legplank pose 1 min

WEEK 39 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:1-2-3-4-5-4-3-2-1Pullup/Dip x 2

Bike 20:00

Reg. Crunches 10Pushups 10Crunches 10Dips 10

Leg PT:bike 30minutes – every5 minutes stopand do 20 squats/ 20 lunges /plank pose 1 min

PT Superset:Push/PullexerciseRepeat 10 times:Jumping jacks 10Push-ups 10**10 Supersets**Pull-ups 8Push-ups 20Abs of choice 20Dips 10

Leg PT:Repeat 10 timesJumping jacks –10squats – 20

Repeat 3 timesSquats 20Lunges 20

10 mile bike



PTpullups - 100pushups - 200crunches - 300any way you canin as many sets asyou need to

Leg PT:Repeat 5-6 timesBike 2:00Squats – 10, 12,14, 16, 18 ,20….(increasereps each cyclefor 5-6 cycles)Lunges 10, 12, 14,16, 18, 20

WEEK 40 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:2-4-6-8-10-8-6-4-2 Pull-ups/Push-ups

Dips 10-15Crunches 10

Leg PT:Jumping Jacks -10 / Squats - 10(repeat 5-10times)

Repeat thefollowing threetimes: (in circuitorder with norest)squats- 20 repslunges 10/legreps (regular,1/2)calves - 30(regular, toes in,toes out)bike - 5:00

PT Superset:Repeat 3 timesJumping jacks 10-20Pull-ups maxPush-ups 10-20

Repeat 3 timesJumping jacks10-20Pull-ups 5-10Dips 10-20

Repeat 3 timesJumping jacks10-20Tricep push-ups10-20Pull-ups 5-10

Leg PT:bike 2:00-3:00 /

Repeat thefollowing fourtimes:bike 2:00-3:00Squats - 10 - 20repsLunges - 10 -15reps each legCalves - 30 repseach leg


repeat 10 timesBike 2:0020 pushups30 crunches

pullups - 100pullupsany way you can

Leg PT:5:00 warmup

repeat 4 timesbike 5:00squats - 30lunges - 15calves - 30withincreasingresistancefor every minuteyou are on1:00 at each leveland repeat inreverse order- should takeabout 10-15:00

WEEK 41 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Repeat 10 times:Jumping jacks 10Push-ups 5-10

Push/Pullexercise2-4-6-8-10-8-6-4-2Pull-ups/Push-upsRepeat 2 times:Change grip onreverse sideof pyramid

Leg PT:5:00 warmup

Repeat 5 timesBike - 5:00squats - 30 repslunges - 20 / legcalves - 50 repstotal time - 30:00


Repeat 3-4 timesPushups 10-20Pullups 50% ofmaxrepscrunches 20Plank pose 1 min

Bike 15:00

Lower/Upperback:-Plank pose 1:00-Swimmers – 1:00-Reverse pushups- 25-Arm Haulers – 25Shoulder routine

Leg PT:Repeat ten timesJumping Jacks -10Squats - 20

Repeat 4 timesSquats - 30 w/DBLunges - 15 / legw/DBCalves - 30 w/ DB

Repeat 3 timesNo weight PTSquats -30Lunges - 15calves -30bike 3:00

Max Rep PT:Warmup repeat5-10x’sJumping jacks 10Push-ups 10MEGA-MAXWORKOUTPull-ups Push-upsDips1.Max Max Max2.Max-2 Max-10Max-43.Max-4 Max-20Max-84.Max-6 Max-30Max-125.Max-8 Max-40Max-16(no rest fromexercise toexercise)

Leg PT:Warmup – 5:00Repeat 10 ‘s10-Jumping Jacks20 – Squats

Repeat 3-4 timesSquats - 25Lunges - 20 / legCalves/shins - 20Heel /toe raises(both legstogether)

WEEK 42 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Bike 5:00

Repeat 2 x’s if tooeasy1-2-3-4-5-4-3-2-1Pull-ups x 2Push-ups x 4Crunches x 5Dips x 4

Belly flutterkicks20R.arm / L.leg lifts20bike 20:00

Leg PT:

5:00 warmup

epeat 4-5 timesBike 5:00squats - 30lunges - 15flutterkicks – 25

PT Superset:Warmup 5:00

Repeat 5-6 timesPushups 20-25Pullups 50% ofmaxrepsCrunches 30Plank pose 1 min

Bike 20:00Lower/Upperback:Plank pose 1:00Swimmers – 1:00Reverse pushups- 25Arm Haulers – 25Shoulder routine

Leg PT:5:00 warmup

Squat – 200Lunges – 100

* Repeatsequence andcompletenumbers in asfew sets aspossible.

Bike 7:00squats - 40Bike 7:00lunges - 40Bike 7:00squats 40Bike 7:00lunges - 40

Max Rep PT:Repeat 10 times:Jumping jacks 10Push-ups 10

50 pull-ups in asfew setsas possible (goal2-3)

Repeat 5-10times:Push-ups 10-20Abs of choice 20-30

Leg PT:5:00 warmup

repeat 2 timesbike 5:00squats - 50lunges 20 / legcalves - 50flutterkicks-100

Shoulders

WEEK 43 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Warmup repeat5-10 x’sJumping jacks 10Push-ups 10

UPPER BODY PT1-2-3-4-5-4-3-2-11. Pull-ups x 12. Push-ups x 23. Abs x 34. Dips x 2

Leg PT:5:00 warmup

Repeat 3 timessquats – 20½ squats - 20lunges 20/legcrunches - 50

PT Superset:Repeat 10 timesjumping jacks - 10pushups – 10crunches 15

Repeat 5 timesPushups – 10-20crunches - 10Pullups – max

Shoulder workout

Bike – 20:00

Leg PT:

Repeat ten timesJumping jacks –10squats – 20

Repeat 3 times(W) Squats 20(W) Lunges 20Side steppingsquats -20

10 mile bike

Max Rep PT:Mega-MAXworkout1. Pull-ups2. Push-ups3. DipsMax out all 1,2,3Max -2, max-10,max-4Max-4, max-20,max-8Max-6, max-30,max-12Max-8, max-40,max-16No rest – exercisetoExercise

Leg PT:Repeat 6 timesBike 2:00 paceSquats – 20½ squat – 10lunges – 10/legabs of choice 50

WEEK 44 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Pull-ups 1-10-1Push-ups 2-20-2Abs of choice 5-50-5

Leg PT:

Bike pyramid:

Level 1 for 1minute

Increase 1-2levels per minuteuntil nearimpossible topedal – thenrepeat in reverseorder – shouldtake 20-30minutes

Repeat 4 timesSquats - 20lunges - 10/leg

PT Superset:Repeat 5 timespush ups 10-20crunches 10-20Pull ups maxBike 4 minutes

Easy bike 20 min

Leg PT:Repeat 6 timesBike 2:00 paceSquats – 20½ squat – 10lunges – 10/legabs of choice 50

Max Rep PT:Repeat 20 timesJumping jacks 10Push-ups 10

100 pull-ups in asfew setsas possible (goal4-8)Rest 2:00 inbetween eachSet

Leg PT:Repeat 4 timesBike 3:00 w/*Shoulders w/o onbikeSquats – 20½ Squats - 20Lunges – 10/leg

Bike 10:00

WEEK 45 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Pull-ups 1-10-1Push-ups 3-30-3Abs of choice 5-50-5

Leg PT:5:00 warmup

Repeat 4 x’sBike 5:00squats 30calves 30Lunges- 25 / legCrunches 25

Shoulder workout


Easy Bike 20 min

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00 fastSquats - 30Lunges – 15/legcalves 30

shoulder workout

Max Rep PT:Warmup10:00Repeat 10 timesJumping jacks –10Pushups – 10

Pullup / DipsPerform 50pullups in asfew sets aspossible – restingwith matchingdips,pushups, and absofchoice x 3:

Shoulder W/O

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00 fastSquats - 30Lunges – 15/legcalves 30

WEEK 46 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:Reverse pyramidChest/absPush-ups 25-1Abs of choice 50-2

Start with push-ups25,24,23Alternate withabs 50,48,46Basically doubleyour repsfor abs

2-4-6-8-10-8-6-4-2Pull-upsThree gripsPull-up pyramid1. Regular grip2. Reverse grip3. Grip of choiceTotal 150 pull-ups

Leg PT:5:00 warmup

Spartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 ½ squats50 abs of choice


Easy Bike 20 min

Leg PT:5:00 warmup

Repeat 4 timesbike 3:00squats - 30lunges 15/legheel raises 30

Max Rep PT:Repeat 5 timesJumping jacks –10Pushups – 10abs of choice 20Pullups – maxrepsDips – max reps

Lower/Upperback:Plank pose 1:00Swimmers – 1:00Reverse pushups25Arm Haulers 25Shoulder routine

Bike 15 min

Leg PT:Repeat 5-10timesJumping jacks –10Squats – 10

Repeat 4-5 timesbike 3 minutesSquats – 20 repsLunges – 15/legrepsHeel raises(calves) – 20-30reps

WEEK 47 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:2-4-6-8-10-8-6-4-2DipsPull-upsFour gripsPull-up pyramid1. Regular grip2. Reverse grip3. Close grip4. Grip of choiceTotal 200 pull-upsBut alternatingdips eitherparallel bar dipsor benchdipsTotal 200 dips

Leg PT:repeat 6 times:squats – 20lunges – 10/legplank pose 1minute

PT Superset:Repeat 5-10timesPull ups 10Push ups 25Abs of choice - 25Dips - 10-15(all should be submax effort)

Bike 30:00

Shoulder W/O

Leg PT:Warm up with5 min bike

Repeat 4 timessquats – 20lunges – 10/legcrunches 25

Max Rep PT:Repeat 2-3 timesPushups – maxrepsPullups – maxrepsCrunches - 25Dips - maxcrunches - 25pushups- maxreps-knees

Leg PT:Warm-up bike10:00

Repeat 5 timesSquats – 10Lunges – 10/leg

WEEK 48 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:2-4-6-8-10-8-6-4-2Four gripsPullup pyramid1. Regular grip2. Reverse grip3. Close grip4. Grip of choiceTotal 200 pull-upsBut alternatingpush-upsTry to double thepushupson the pyramidTotal 400 push-ups

Leg PT:Repeat 5 cyclesof:Squats 20crunches - 20Lunges 10 / legcrunches - 20Calf raise 20crunches 20

PT Superset:Do several sets10-15 sets of 5-10pullups / dips and10-20 pushups perset.. Rest aminute with awater break /light stretch oractive rest with aset of abs of yourchoice.

Leg PT:Repeat 5-10timesJumping jacks orbike - 1 minutesquats – 20Lunges – 10/legCalf Raise /stretch – 20 / leg

Max Rep PT:Pullups 50-100Pushups 100-200crunches 150-300After eachcomplete set ofpull, push,crunches.Get thesenumbersin as few sets aspossible. Do notgo higher than 10sets.

Leg PT:Repeat 4-5 timesbike 5:00Squats - 20Lunges 10 / legcrunches - 25

Cooldown bike5:00

WEEK 49 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:How high can yougo UP thepyramid until youfail at both pull-ups / pushups?

Leg PT:Repeat 8 timesBike 2:00rest with 10squatsand 10 lunges /leg


Repeat 10 timespushups - 10jumping jacks 10

Repeat 3 timespullups – maxrepsregular gripreverse grip30 abs at everyset

shoulderworkoutreg. lat raise - 10-thumbs up -10- thumbs down -10front raise - 10- thumbs up - 10- thumbs down -10upright rows - 10rev flies - 10military press - 10repeat w/noweight

bike- 20:00

Leg PT:Repeat 4 timesBike 4:00rest with 20squats10 / lunges perleg

Max Rep PT:Pullups 50-100Pushups 100-200Crunches 150-300After eachcomplete set ofpull, push,crunches.Get thesenumbersin as few sets aspossible. Do notgo higher than 10sets.

Leg PT:bike 5 minutes

Repeat 4-6 timesbike 5 minutes(W) Squats 20½ squats - 20(W) Lunges10/legside step squats -20

WEEK 50 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:How high can yougo UP thepyramiduntil you fail atboth pull-ups /pushups?

Shoulder routine

Leg PT:Repeat 4-5 timesBike 6-8:00Squats – 30Lunges -- 20 / legCalves (heelraises) -- 30 perleg


Repeat 10 timesJumping jacks –10Pushups – 10(variety ofpushups – wide,close, fingertips,8countbodybuilders etc)

Repeat 3-4 times:Pullups maxPushups - 25

ShouldersWorkout

Leg PT:Repeat 4-5 timesBike 5:00 atincreasing levelsper minute onstationary bikeSquats -- 30Lunges -- 20 / legCalves -- 30 perleg

Max Rep PT:50 Pull ups100 push ups200 crunches5 minutes ofplank pose

Get abovenumbers doneanyway you can.

Leg PT:Repeat this 8-10timesBike between2:00 - 3:00Squats – 30-40repsLunges - 20-30reps per legHeel Raises – 30reps


Pullups:4,6,8,10,12 ofeach grip below1) regular grip2) reverse grip3) close grip4) wide grip5) mountainclimber(200 pullups - HEman)

Repeat 10 times20 pushupsdo 25-50 absbelow

Flutterkicks - 50Leg levers - 50Scissors - 50

shoulder workout2 x’s

Leg PT:Bike 2:00-4:00Squats -- 20-30Lunges -- 10-20per legRepeat above 5-8times


Repeat 10 timesJumping jacks –10Pushups – 10

Repeat 10 timesPushups – 20Pullups – 5-10Flutterkicks - 20

(variety of pullupsand pushups)

ShouldersWorkout

Leg PT:Repeat 10 timesJumping Jacks -10squats- 10Abs of choice –20

Repeat 4-5 times:Bike 1:00-2:00Squats - 20Lunges - 10/legHeel raises - 20

Max Rep PT:50 Pull ups100 push ups200 crunches5 minutes ofplank pose

Get abovenumbers doneanyway you can.

Leg PT:

Repeat 5-10timesbike 2:00-3:00Squats - 20 repsLunges - 10 -15repseach leg

WEEK 52 - DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6PT Pyramid:

Warmup 10:00

Pullups2,4,6,8,10,12,14Pushups,5,10,15,20,25,30...Abs of choice -10,20,30,40...andrepeat in reverseorder - stop justbefore musclefailure(alternate eachexercise and buildup each cycleuntil near failureat any oneexercise...)

ShoulderWorkout

Leg PT:Leg Weight/PT x2Squats – 40Lunges - 10/legStretch legsBike - 5:00

PT Superset:

5:00 warmup

Repeat 3 timesPullup –maxPushups – 40-50reverse pushups -20dips - 20abs of choice - 30wide pushups –20Tri pushups – 10

Super Set x 2military – 10,15bicep curls -10,15

Leg PT:bike – 20:00

Repeat 5 timesSquats – 20½ squats – 20crunches - 25

Max Rep PT:

100 Pull ups200 push ups300 Crunches3:00 BikeRepeat abovecircuit until youreach 100 Pullupsin as few sets aspossible...Bike 20:00

Shoulder W/O

Leg PT:bike –30:00During BikeStop every 5:00Do:Squats – 25½ squats 20

Date post:	23-Dec-2015
Category:	Documents
Upload:	rvanrooyen
View:	64 times
Download:	0 times

52 Week Training Course

Documents