Male 12 Week Beginner Training Program

MALE
12 WEEKS
BEGINNER TRAINING
PROGRAM
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MALE 12 WEEK
BEGINNER TRAINING
PROGRAM INTRO
BENEFITS
WEIGHT LIFTING Muscle Building, Strength Gains, Endurance,
and Fat Burning
CARDIO Heart Health, Endurance, and Fat Burning
IN THE GYM
WARM UP 5-15 minutes of light cardio and stretching. Examples
include Treadmill, Elliptical, Running, Biking, Walking, or a Light Jog
REP RANGES Increase weight each set if possible. Always use a

weight that is challenging where the last few reps lead to failure
(not being able to complete any more reps without breaking form).
REST PERIODS Should be between 1-1:30 minutes
COOLDOWN 5-15 minutes of light cardio and stretching
CARDIO
Cardio is always first thing in the AM (fasted) or immediately
after a weight training session
PROPER REST AND SLEEP

6-8 Hours of sleep is optimal
Muscles are broken down in the gym and repair outside

through proper rest, nutrition, and supplementation
Sunday is always a Rest Day

HIIT CARDIO
(HIGH INTENSITY INTERVAL TRAINING)
P E R F OR M F I R ST T H I N G I N THE AM FASTE D CARD I O

(O N E M P T Y STOM ACH ) O R I MME D I ATE LY P O ST-WO RKO UT
HIIT Cardio (High Intensity Interval Training) Involves short bursts of high
intensity (45-60 seconds) followed up by 2-1 minutes of low intensity
cardio. You alternate between these two levels until the end of the ses-
sion. For example, sprinting (going as fast as you can) for 45 seconds,
then walking for 2 minute is High Intensity Interval Training Cardio.
HERE ARE 2 GREAT HIIT CARDIO OPTIONS
HIIT CARDIO ON ELLIPTICAL.

1) Start with Resistance and Ramp Incline at 50%
2) Go as fast as possible for 45-60 seconds
3) Go at steady speed for 2 minutes (catch your breath)
4) You alternate between #1 & #2 until the end of the session
*As fitness levels improves increase resistance and ramp incline

*As your fitness level improves and you are able to recover faster than
the suggested time, reduce the time that you spend in the recovery
phase (#2) from 2 minutes to 1.5 then 1 minute
HIIT CARDIO ON TREADMILL. Time 30 minutes
1) Run 45-60 seconds at 8 mph

2) followed by 2-minute walk at 4 mph (catch your breath)
3) You alternate between #1 & #2 until the end of the session
*As fitness levels improves increase #1 pace to 10-12 mph

*As your fitness level improves and you are able to recover faster than
the suggested time, reduce the time that you spend in the recovery
phase (#2) from 2 minutes to 1.5 then 1 minute
CORE TRAINING
P E RFORM P O ST TRAINING
GO TO PAGE 37 FOR ALL CORE EXERCISES

01
BEGINNER TRAINING PROGRAM
WEEK 1
MONDAY - CHEST
Flat Barbell Press 4 Sets, x8-10 Reps

Incline Dumbbell Press 3 Sets, x10-12 Reps
Incline Fly 4 Sets, x10-12 Reps
Dip 3 Sets, x8-12 Reps
Perform 3 core exercises (page 37)

Weigh t Loss P l an 30 min
HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS
Side Dumbbell Laterals 4 Sets, x12-15 Reps

Military Dumbbell Press 4 Sets, x8-10 Reps
Reverse Cable Laterals 3 Sets, x10-12 Reps
Front Dumbbell Laterals 3 Sets, x10-12 Reps

HIIT Cardio:
Bul kin g P l a n 0 min
02
WEDNESDAY - LEGS
Leg Extension Machine 4 Sets, x15-20 Reps

Barbell Squat 4 Sets, x12-15 Reps
Stiff Leg Dumbbell Deadlift 4 Sets, x12-15 Reps
Dumbbell Sumo Squat 4 Sets, x15-20 Reps

Weigh t Loss P l a n 30 min
HIIT Cardio:
Bul kin g P l an 0 min
THURSDAY - BACK
Pulldown Machine 4 Sets, x10-12 Reps

Standing Cable Pullover w/Rope 4 Sets, x10-12 Reps
Machine Row 3 Sets, x8-10 Reps
Seated Cable Low Row 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
03
FRIDAY - ARMS
Seated Dumbbell Curl 4 Sets, x10-12 Reps

Standing Cable Rope Pushdowns: 4 Sets, x10-12 Reps
Dumbbell Overhead Tricep Extension 3 Sets, x8-10 Reps
Standing Barbell Curl 4 Sets, x10-12 Reps
Seated Hammer Curl 3 Sets, x10-12 Reps

HIIT Cardio:
SATURDAY - ACTIVE REST DAY

HIIT Cardio:
SUNDAY - REST DAY
04
WEEK 2
MONDAY - CHEST
Incline Barbell Press 4 Sets, x8-10 Reps

Decline Barbell Press 3 Sets, x8-10 Reps
Peck Deck or Machine Fly 4 Sets, x10-12 Reps
Cable Crossovers 3 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS

Side Cable Laterals 3 Sets, x10-12 Reps
Standing Barbell Upright Row 3 Sets, x12-15 Reps

HIIT Cardio:
05
WEDNESDAY - LEGS
Hamstring Curl Machine 4 Sets, x15-20 Reps

Stiff Leg Barbell Deadlift 4 Sets, x12-15 Reps
Hack Squat 4 Sets, x12-15 Reps

HIIT Cardio:
THURSDAY - BACK
Standing Cable Pullover w/ Rope 4 Sets, x10-12 Reps

Bent Over Barbell Row 4 Sets, x8-10 Reps

HIIT Cardio:
Bulking Plan 20 min
06
FRIDAY - ARMS
Preacher EZ Bar Curl 4 Sets, x12-15 Reps

Standing Alternating Dumbbell Curl 3 Sets, x12-15 Reps per Arm
Standing Cable Pushdowns 4 Sets, x12-15 Reps
Skull Crushers 3 Sets, x12-15 Reps
Standing Cable Curl 3 Sets, x12-15 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
07
WEEK 3
MONDAY - CHEST

Flat Dumbbell Press 3 Sets, x8-10 Reps
Incline Dumbbell Fly 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS
Military Barbell Press 4 Sets, x12-15 Reps

Shrugs 3 Sets, x12-15 Reps

HIIT Cardio:
08
WEDNESDAY - LEGS

Weighted Walking Lunges 4 Sets, x12-15 Reps per Leg

HIIT Cardio:
THURSDAY - BACK
Dumbbell Pullover 4 Sets, x12-15 Reps


HIIT Cardio:
Bulking Plan 20 min
09
FRIDAY - ARMS
Standing EZ Bar Curl 4 Sets, x15-20 Reps

Standing Alternating Dumbbell Curl 4 Sets, x12-15 Reps per Arm
Single Arm Overhead Tricep Extension 4 Sets, x12-15 Reps per Arm
Seated Alternating Hammer Curl 3 Sets, x12-15 Reps per Arm
Reverse Bench Dips 3 Sets, x15-20 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
10
WEEK 4
MONDAY - CHEST

Decline Dumbbell Press 3 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS
Alternating Side Dumbbell Laterals 4 Sets, x15-20 Reps

Reverse Peck Deck Machine 4 Sets, x12-15 Reps

HIIT Cardio:
11
WEDNESDAY - LEGS

Front Squat 4 Sets, x10-12 Reps
Calve Raises 4 Sets, x12-15 Reps

HIIT Cardio:
THURSDAY - BACK

Bent Over Dumbbell Row 4 Sets, x12-15 Reps
Standing Cable Row 3 Sets, x12-15 Reps
Standing Cable Pullover w Rope 4 Sets, x15-20 Reps

HIIT Cardio:
Bulking Plan 20 min
12
FRIDAY - ARMS

Seated Alternating Dumbbell Curl 3 Sets, x15-20 Reps per Arm
Close Grip Barbell Press 3 Sets, x15-20 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
13
WEEK 5
MONDAY - CHEST

Cable Crossover 3 Sets, x15-20 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS


HIIT Cardio:
14
WEDNESDAY - LEGS

Weighted Standing Lunges 3 Sets, x15-20 Reps per Leg
Calve Raises 4 Set, x15-20 Reps

HIIT Cardio:
THURSDAY - BACK

Standing Cable Pullover 3 Sets, x15-20 Reps
Back Extensions 3 Sets, x15-20 Reps

HIIT Cardio:
Bulking Plan 20 min
15
FRIDAY - ARMS

Close Grip Barbell Press 4 Sets, x10-12 Reps
Cable Overhead Tricep Extension 4 Sets, x12-15 Reps
Preacher Single Arm Dumbbell Curl 3 Sets, x10-12 Reps
Single Arm Overhead Tricep Extension 3 Sets, x10-12 Reps per Arm

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
16
WEEK 6
MONDAY - CHEST
Peck Deck or Fly Machine 4 Sets, x12-15 Reps

Weighted Dip 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS


HIIT Cardio:
17
WEDNESDAY - LEGS

Hack Squat 4 Sets, x12-15 Reps

HIIT Cardio:
THURSDAY - BACK
Dumbbell Pullover 4 Sets, x12-15 Reps

Kneeling Cable Row 3 Sets, x10-12 Reps
Single Arm Dumbbell Row 4 Sets, x8-10 Reps

HIIT Cardio:
Bulking Plan 20 min
18
FRIDAY - ARMS
Standing Dumbbell Curl 4 Sets, x12-15 Reps

Standing Cable Rope Curl 4 Sets, x15-20 Reps
Dumbbell Kickbacks 4 Sets, x15-20 Reps
One Arm Standing Cable Pushdowns 3 Sets

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
19
WEEK 7
MONDAY - CHEST

Decline Dumbbell Press 4 Sets, x8-10 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS
Reverse Dumbbell Laterals 4 Sets, x12-15 Reps

Standing Barbell Upright Rows 4 Sets, x15-20 Reps

HIIT Cardio:
20
WEDNESDAY - LEGS
Front Squat 4 Sets, x12-15 Reps


HIIT Cardio:
THURSDAY - BACK

Standing Cable Pullover w Rope 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 20 min
21
FRIDAY - ARMS
Standing EZ Bar Curls 4 Sets, x12-15 Reps

Close Grip Bench Press 4 Sets, x10-12 Reps
Preacher EZ Bar Curls 4 Sets, x10-12 Reps
Standing Cable Rope Curl 3 Sets, x15-20 Reps
Standing Cable Rope Pushdowns 3 Sets, x15-20 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
22
WEEK 8
MONDAY - CHEST
Flat Dumbbell Fly 4 Sets, x10-12 Reps


HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS

Military Dumbbell Press 4 Sets, 10-12 Reps

HIIT Cardio:
23
WEDNESDAY - LEGS

Squats 4 Sets, x12-15 Reps

HIIT Cardio:
THURSDAY - BACK


HIIT Cardio:
Bulking Plan 20 min
24
FRIDAY - ARMS
Seated Alternating Dumbbell Curl 4 Sets, x12-15 Reps per Arm


HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
25
WEEK 9
MONDAY - CHEST
Cable Flys 4 Sets, x12-15 Reps

Incline Bench 4 Sets, x10-12 Reps
Incline Cable Flys 4 Sets, x12-15 Reps
Machine Press 3 Sets, x8-12 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS

Smith Machine Press 4 Sets, x10-12 Reps

HIIT Cardio:
26
WEDNESDAY - LEGS

Dumbbell Squat 4 Sets, x10-12 Reps
Leg Extensions 4 Sets, Heavy x10-12 Reps
Lying Leg Curls 4 Sets, x10-12 Reps
Calves Raises 4 Sets, x20 Reps

HIIT Cardio:
THURSDAY - BACK

Bent Over Barbell Rows 4 Sets, x10-12 Reps
Chin Ups 4 Sets, x12-15 Reps
Pull Ups 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 20 min
27
FRIDAY - ARMS
Standing Dumbbell Curl 4 Sets, x10-12 Reps

Preacher Single Arm Dumbbell Curl 3 Sets, x10-12 Reps
Hammer Curls 3 Sets, x10-12 Reps
Dumbbell Preacher Curl 3 Sets, x10-12 Reps
Standing Cable Pushdown 3 Sets, x10-12 Reps
Cable Overhead Tricep Extension 4 Sets, x10-12 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
28
WEEK 10
MONDAY - CHEST
Decline Dumbbell Press 4 Sets, x8 -10 Reps
Dip 3 Sets, x15 Reps
Chest Press Machine 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS
Reverse Dumbbell Laterals 4 Sets, x10-12 Reps
Side Dumbbell Lateral 4 Sets, x10-12 Reps

HIIT Cardio:
29
WEDNESDAY - LEGS
Leg Extensions 3 Sets, x15 Reps

Machine Leg Press 4 Sets, x10-12 Reps
Seated Calves Raises 4 Sets, x12-15 Reps

HIIT Cardio:
THURSDAY - BACK

Close Grip Pull Downs 3 Sets, x10-12 Reps
Seated Cable Low Row 4 Sets, x15

HIIT Cardio:
Bulking Plan 20 min
30
FRIDAY - ARMS
Standing Dumbbells Curls 4 Sets, x10-12 Reps

Standing Barbell Curls 3 Sets, x10-12 Reps
One Arm Standing Cable Pushdowns 3 Sets, x10-12 Reps
Cable Overhead Triceps Extension 4 Sets, x10-12 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
31
WEEK 11
MONDAY - CHEST

Flat Dumbbell Fly 4 Sets, x12-15 Reps
Decline Barbell Press 4 Sets, x8-10 Reps
Cable Crossovers 4 Sets, 15 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS

Front Cable Laterals 4 Sets, x10-12 Reps
Standing Military Barbell Press 4 Sets, x10-12 Reps

HIIT Cardio:
32
WEDNESDAY - LEGS

Leg Press 4 Sets, x10-12 Reps
Lying Leg Curls 3 Sets, x15 Reps
Calves Raises 3 Sets, x12-20 Reps

HIIT Cardio:
THURSDAY - BACK
Bent Over Barbell Rows 4 Sets, x10-12 Reps

Pull Down Machine 3 Sets, x10-12 Reps
Single Arm Dumbbell Row 3 Sets x10-12 Reps
Hummer Strength High Rows 3 Sets, x10-12 Reps
Standing Cable Pullover w/ Rope 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
33
FRIDAY - ARMS
Standing Hummer Curls 4 Sets, x10-12 Reps

Standing Cable Rope Pushdowns 3 Sets, x10-12 Reps
Under Hand Extensions 4 Sets, x10-12 Reps
Close Grip Bench 4 Sets, x10-12 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
34
WEEK 12
MONDAY - CHEST
Cable Flus 4 Sets, x10-12 Reps

Incline Bench Press 4 Sets, x10-12 Reps
Flat Dumbbell press 4 Sets, x10-12 Reps
Chest Press Machine 3 Sets, x10-12 Reps
Cable Crossovers 4 Sets, x20 Reps

HIIT Cardio:
Bulking Plan 20 min
TUESDAY - SHOULDERS

Standing Barbell Upright Rows 3 Sets, x10-12 Reps
Face pulls 3 Sets, x10-12 Reps

HIIT Cardio:
35
WEDNESDAY - LEGS
Leg Extensions Machine 3 Sets, x15 Reps

Leg Press 4 Sets, x10-12 Reps
Barbell Squats 4 Sets, x10-12 Reps
Seated Calves Raises 4 Sets, x12-15 Reps

HIIT Cardio:
THURSDAY - BACK

Seated Cable low Row 3 Sets, x10-12 Reps
Close Grip Pull Downs 3 Sets, x10-12 Reps
Single Arm Dumbbell Row 3 Sets, x15 Reps

HIIT Cardio:
Bulking Plan 20 min
36
FRIDAY - ARMS

One Arm Standing Cable Pushdowns 4 Sets, 15 Reps
Dumbbell Kickbacks 4 Sets, x10-12 Reps
Cable Kickbacks 4 Sets, 20 Reps

HIIT Cardio:

HIIT Cardio:
SUNDAY - REST DAY
CORE
TRAINING PROGRAM
TO HAVE VISIBLE ABS YOU MUST CONSISTENTLY

FOLLOW YOUR DIET AND PERFORM HIIT CARDIO.
After training with weights please chose 3 different exercises for the abs.
Perform 3 sets of each and each set to Failure, rest in-between sets 30 seconds.
CRUNCH
START POSITION
Lie face up, feet flat on the floor with your
knees bent. Cup the back of your head with
your hands, elbows wide.
PERFORM
Raise your shoulders and upper back off the floor
as high as you can. Contract your abs and hold for a
2 count, then back to starting position.
DOUBLE CRUNCH
START POSITION
With your knees bent, lie face up, back touching the
floor. Place your hands behind your head for light
support, elbows wide.
PERFORM
Support your head while lifting your shoulders and
upper back off the floor. At the same time lift your
hips and bring your knees back toward your chest.
Contract your abs and hold for a 2 count, then back
to starting position.
CORE
TRAINING PROGRAM
STABILITY-BALL CRUNCH
START POSITION
Balanced the stability ball under your back.
Place feet wide for stability. Place your hands
behind your head for light support and elbows
wide.
PERFORM
Lightly curl your head and lift your shoulders and
upper back as high as you can off the ball. Contract
your abs and hold for a 2 count, then back to start-
ing position.
DECLINE BENCH CRUNCH

START POSITION
Adjust a decline bench to the desired angle (steeper
incline = higher difficulty). Secure your feet under-
neath the rollers. Lean back about halfway down,
but don’t let your shoulder blades touch the bench.
Place your hands behind your head for light support
while keeping elbows wide.
PERFORM
Raise your body, curling forward to ensure the upper
abs are completely engaged. Contract your abs and
hold for a 2 count, then back to starting position.
CORE
TRAINING PROGRAM
STABILITY-BALL CRUNCH
START POSITION
Balanced the stability ball under your back.
Place feet wide for stability. Place your hands
behind your head for light support and elbows
wide.
PERFORM
Lightly curl your head and lift your shoulders and
upper back as high as you can off the ball. Contract
your abs and hold for a 2 count, then back to start-
ing position.
DECLINE BENCH CRUNCH

START POSITION
Adjust a decline bench to the desired angle (steeper
incline = higher difficulty). Secure your feet under-
neath the rollers. Lean back about halfway down,
but don’t let your shoulder blades touch the bench.
Place your hands behind your head for light support
while keeping elbows wide.
PERFORM
Raise your body, curling forward to ensure the upper
abs are completely engaged. Contract your abs and
CORE
TRAINING PROGRAM
ABDOMINAL FLUTTER KICKS

START POSITION
Lie flat on your back, with your arms resting
palm-down behind your back or by your side.
Raise your heels about 5 inches off the ground.
Keep your legs fully extended while small bend
in your knees.
PERFORM
Rapidly move your legs up and down, alternating in small, rapid and scissor-like motions. As one leg
goes up, the other comes down. Keep abs tight and use your arms to stabilize you.
OBLIQUE CRUNCH
START POSITION
Lie on your left side with your hips stacked and
place your right hand behind your head. Extend your
left arm across your body or along the floor.
PERFORM
Crunch up in the side plane, lifting your torso as
high as possible. When you’ve come as high as you
can, pause a moment before slowly lowering back
to the start.
CORE
TRAINING PROGRAM
ABDOMINAL PENDULUM
START POSITION
Lay down on your back. Put your arms out at a
right angle to your body with your palms on the
floor. With your knees bent at 90 degrees and
lifted.
PERFORM
Start twisting only at the hips and keeping your legs straight and while keeping your feet together. Grad-
ually lower your feet to the left as far as possible without losing stability. Do not pause. Raise your feet
up and across to the right side. Do not stop at the top, just continuously move from right to left back to
right. Keep your abs tight.
CROSSOVER CRUNCH
START POSITION
Lie on your back with knees bent, one leg crossed
over the opposite knee. Place your hand behind your
head for light support and keep elbow wide.
PERFORM
Curl up and simultaneously twist to the side, bring-
ing your elbow toward your opposite-side knee
while twisting out your waist. Contract your abs and
Repeat on the opposite side.
CORE
TRAINING PROGRAM
SIDE CRUNCH WITH LEG LIFT

START POSITION
Lay on the floor so that the left side of your
body touches the floor and the right side faces
upward. Position your legs so that they are
stacked on top of each other with your knees
and ankles stacked as well. Than, place your
right arm behind your head for light support.
PERFORM
At the same time with your upper body movement,
Lift your right leg, contract your abs and hold for a 2
count, then back to starting position. Repeat on both
sides.
PLANK
START POSITION
Get into a push up position with your elbows on the
floor directly underneath your shoulders.
PERFORM
Lift your hips and tighten your abs so that your head,
hips and heels are all in line. Don’t let your hips sag or
rise. Hold and squeeze your abs and breathing deeply
for 30-60 seconds
SIDE PLANK
START POSITION
Lay on your side with one hand on the floor and your
feet on top of one another.
PERFORM
Lift your hips up until your body is in a straight line
from head to feet.
CORE
TRAINING PROGRAM
DUMBBELL SIDE BENDS
START POSITION PERFORM

Grasp dumbbell with your arm straight to the Bend your waist to the same side of the dumbbell until you
side. feel a slight stretch on the opposite side and contraction
on the other. Lower to the opposite side the same distance,
and repeat. Resume with opposite side.
HANGING LEG RAISE

Take a shoulder-width grip on a bar / handles Keeping your legs straight and together, contract your
and allow your body to hang vertically with lower abs to lift them in front of you to hip height or
legs straight together. slightly above. Move with control (no swinging) hold the
top position for a 2 count, then slowly lower back to the
start.
CORE
TRAINING PROGRAM
HANGING KNEE RAISE TO SIDE

Take a shoulder-width grip on a bar / handles Bend knees up to one side, Crunching hard through your
and allow your body to hang vertically with obliques. Hold the top position for a 2 count, then slowly
legs together bent at the knees. lower back to the start. Do all your reps on one side before
switching to the other.
01
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MALE

CARDIO Heart Health, Endurance, and Fat Burning

REP RANGES Increase weight each set if possible. Always use a

REST PERIODS Should be between 1-1:30 minutes

COOLDOWN 5-15 minutes of light cardio and stretching

PROPER REST AND SLEEP

Muscles are broken down in the gym and repair outside

Sunday is always a Rest Day

P E R F OR M F I R ST T H I N G I N THE AM FASTE D CARD I O

HERE ARE 2 GREAT HIIT CARDIO OPTIONS

HIIT CARDIO ON ELLIPTICAL.

*As fitness levels improves increase resistance and ramp incline

HIIT CARDIO ON TREADMILL. Time 30 minutes

1) Run 45-60 seconds at 8 mph

*As fitness levels improves increase #1 pace to 10-12 mph

GO TO PAGE 37 FOR ALL CORE EXERCISES

Flat Barbell Press 4 Sets, x8-10 Reps

Perform 3 core exercises (page 37)

Side Dumbbell Laterals 4 Sets, x12-15 Reps

Perform 3 core exercises (page 37)

Leg Extension Machine 4 Sets, x15-20 Reps

Perform 3 core exercises (page 37)

Pulldown Machine 4 Sets, x10-12 Reps

Perform 3 core exercises (page 37)

Seated Dumbbell Curl 4 Sets, x10-12 Reps

Perform 3 core exercises (page 37)

SATURDAY - ACTIVE REST DAY

SUNDAY - REST DAY

Incline Barbell Press 4 Sets, x8-10 Reps

Perform 3 core exercises (page 37)

Reverse Cable Laterals 4 Sets, x10-12 Reps

Perform 3 core exercises (page 37)

Hamstring Curl Machine 4 Sets, x15-20 Reps

Perform 3 core exercises (page 37)

Standing Cable Pullover w/ Rope 4 Sets, x10-12 Reps

Perform 3 core exercises (page 37)

Preacher EZ Bar Curl 4 Sets, x12-15 Reps

Perform 3 core exercises (page 37)

SATURDAY - ACTIVE REST DAY

SUNDAY - REST DAY

Peck Deck or Machine Fly 4 Sets, x10-12 Reps

Perform 3 core exercises (page 37)

Military Barbell Press 4 Sets, x12-15 Reps

Perform 3 core exercises (page 37)

Leg Extension Machine 4 Sets, x15-20 Reps

Perform 3 core exercises (page 37)

Dumbbell Pullover 4 Sets, x12-15 Reps

Perform 3 core exercises (page 37)

Standing EZ Bar Curl 4 Sets, x15-20 Reps

Perform 3 core exercises (page 37)

SATURDAY - ACTIVE REST DAY

SUNDAY - REST DAY

Peck Deck or Machine Fly 4 Sets, x12-15 Reps

Perform 3 core exercises (page 37)

Alternating Side Dumbbell Laterals 4 Sets, x15-20 Reps

Perform 3 core exercises (page 37)

Hamstring Curl Machine 4 Sets, x15-20 Reps

Perform 3 core exercises (page 37)

Pulldown Machine 4 Sets, x10-12 Reps