MONDAY

CARDIO 5-10 min Whatever

TUESDAY
CARDIO 60 Minutes Spin

WEDNESDAY
CARDIO 5-10 min Whatever
PUSHUPS 3/15-20 Regular or Elevated
SQUATS 3/15-20 Body or light weight only
MTN CLIMBER 3/15-20
SITUPS 3/15-20
BURBEE W/JUMP 3/15-20
LUNGES 3/15-20

THURSDAY
CARDIO 60 Minutes Spin

FRIDAY
CARDIO 5-10 min Whatever
PUSHUPS 3/15-20 Regular or Elevated
SQUATS 3/15-20 Body or light weight only
MTN CLIMBER 3/15-20
SITUPS 3/15-20
BURBEE W/JUMP 3/15-20
LUNGES 3/15-20
PLATINUM #1
MONDAY
CARDIO 5-10 min Whatever
CHEST 4/25-35 Incline BP (10), Flat BP(10), Weighted Dips (8)
TRICEPS 4/40 Pushdowns (2/10) & EZ Curl Ext (2/10)

BACK 4/25-30 Seated Cable Row (10), Pull Down (10), Pull Ups (6-8)

HAMSTRINGS 3/30-40 Sunrisers (10), Hyperextension (10), Leg Curls (10)

TUESDAY
CARDIO 60 Minutes Spin
WEDNESDAY
CARDIO 5-10 min Whatever

QUADS 3/15 Squats, Leg Ext, Leg Press

SHOULDERS 3/15 Military Press, Arnold Press, Lateral Raise

BICEPS 3/15 Straight Bar Curl, EZ Curl, DB Curl

CALVES 3/15-50 Machine Press (15), Hammer (15), Ext No Weight (50)

ABS 3/20 Various

THURSDAY
CARDIO 5-10 min Whatever

BACK 4/8-10 Bent Over Row (10), Lateral Side Raises (10)

CHEST 4/8-10 Bench Press

TRICEPS 3/8-10 Pushdowns

FRIDAY
CARDIO 5-10 min Whatever
ABS 3/20 Various
QUADS 4/8-10 Squats or Leg Press
CALVES 4/50 Machine Press or Ext w/out weight
SHOULDERS 4/8 Lateral Raise
PLATINUM #2
MONDAY
CARDIO 5-10 min Whatever
INCLINE BB 2 10-12*
INCLINE PUSHUP W/TUBING 2 10-12*
JUMP ROPE 2 2 Minutes @ 90%
BB BENCH PRESS 2 10-12*
INCLINE DB FLY 2 10
TREADMILL 2 2 Minutes @ Incline of 3 @ 90%
WEIGHTED DIPS 2 10-12
BOXING DRILLS/JUMP ROPE 1 2 Minutes @ 90%
STANDING BB CURLS 3 4-6
INCLINE DB CURLS 3 8-10
PREACHER CURLS 3 12-15
SPRINTING W/TUBING 3 1 Minute @ 90%
* Hold rep 5 or 6 at most difficult position for 5 seconds

TUESDAY
CARDIO 30-45 Min ANY

WEDNESDAY
CARDIO 5-10 min Whatever
PULLUPS 4 5-7, 5-7, 10, 12-15
BB SQUAT 4 5-7, 5-7, 10, 12-15
SEATED BB PRESS 4 5-7, 5-7, 10, 12-15
DEADLIFT 3 5-7, 5-7, 10
SKULL CRUSHER 3 5-7, 10, 12-15
CARDIO 20-30 Min ANY

THURSDAY
CARDIO 30-45 Min ANY

FRIDAY
LEG PRESS 4 8-10
LEG EXT 2 8-10
LEG CURL 4 8-10
HYPEREXTENSION 3 5
PLATINUM #3
MONDAY
CARDIO 5-10 min Whatever
PULLDOWN 5 5, 7, 10, 12, 15
BENT OVER BB ROW 5 5, 7, 10, 12, 15
SEATED CABLE ROW 5 20
BOX JUMP 5 1 Minute
PUSH DOWN 2 6, 8, 10
SKULL CRUSHER 2 6, 8, 10
DB PULSE SQUAT 2 3 minutes *
* Alternate 20 seconds of fast squatting with 10 seconds of rest.

TUESDAY
CARDIO 5-10 min Whatever
SEATED DB PRESS 5 5
BENT OVER LATERAL RAISE 5 8-10
UPRIGHT ROW 5 5
JMP ROPE 5 1 Minute
EXPLOSIVE PUSHUP 5 30 Seconds

WEDNESDAY
1 minute @ 50/55% then 1 minute @
90/95%
CARDIO 30 Minutes Alternate for 30 minutes

THURSDAY
CARDIO 5-10 min Whatever
SQUAT 3 15-21* (super set)
LEG EXT 3 15-21* (super set)
* Select a weight that causes you to fail @ 5-7 reps. Reduce the
poundage & do the reps remaining till the 15th to 21st rep.
LYING LEG CURL 4 10 (super set)
ROMAINIAN DEADLIFT 4 10 (super set)
STANDING BB CURL 2 15 **
** Stop and reduce poundage ONCE during set.
PREACHER CURL 1 20**
INCLINE DB CURL 1 20**
** Stop and reduce poundage TWICE during set.
FRIDAY
CARDIO 5-10 min Whatever
INCLINE BB BENCH PRESS 4 10
PUILL UP 4 10
BOXING DRILLS 4 2 minutes
DB BENCH PRESS 4 10
ONE ARM DB ROW 4 10
JUMP ROPE 4 1 minute
STEP UP 4 1 minute