1 u 05 16 1,2,3,9,and 11. Use the spaces pr Gos numberof reps performed and, when using eurbbells, the weigh lied. If using aband, mdicate is cole storg R= REPS W=WEIGHT vith the number ef reps performed. THs is 2 "ropest” wortou, 52 for exch exercige use the top line forthe first round andthe bottom tine fr th Standard Push-ups Wide Fore Pullups Miltary Peshrups overse Grip Chin-ips Wiee Fy Fust: Clored Grea Gverard Pullups Lavnamowars Dive-bombor shuns | WEEK1 WEEK 2 _ |r R f a a R a. eee R a. a | a a e os e a. ys ee a. Aw. a f a. fk Rew a. a a_w. ow. aw aw WEEK 3 [SSWEEKY WEEK 11 a = —_ Ja R. ~ A a a a R a elas R a R R. ww aya A R A R. R w. in a lew ln CHEST & BACKThis routine s performes during weeks 1, S| and 11. Use the spaces provided for each exercise to racord the numberof reps perlormed and, when using dumbbells, the wright liked. Fusing @ bard, indicate its eter along R=RERS W=WeEIGHT withthe number ef reps performed. This s a “repeat” workout, so fer each exercise use the top Lie for the fiat round andthe bottom line for the second round WEEK 1 WEEK 2 WEEK 3 WEEK’? WEEK 11 01 Alternating Shoulder Presses 08 Two-a1m Tecop Kickback 04 Doop Swimmers Presses 06: Char Die 07 Uprignt Rows 09, Fipgip Twist Ticep Kekbscks 10 Two-angle Shovate Fys 12. Lyina down “Tieeo Extensions 18. In & Gut Staigh-arm Shoulder Five 14 Congéon Curls SHOULDERS & ARMStine Is performed every week that isnot a Recovery week Uso the spaces provided for each Sone uercse te resort the number of eps performed, using a band as a substitute fora pull-up ba, a= Rers indicate is color along with your rep count. Each pul-ap exercise in this workout Is performed twice, Se for esch exercise use the topline fer the frst round and the bottom line for the seconé ‘ound. While this workout consists ofboth Lag ane ull-up exercises, we woud like you te record ‘the number of reps yu performed fr JUST THE PULL-UPEXERCISES = WEEK 1 fo WEEK 2 WEEK'S WEEK 6 OF Reverse Grip Chirups R A A R. a A A. R. aaa A. e. A a eae a R i ® ——|& 06 Switch Gro Pullsins lr A WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK 12 01 Reverse Grip Chin-ups R a R - rR R R a a 02 Wide Front Puil-eps IR 02 Closes Grp Overhard Pullups ir ___ |e k _|r A 8 Switch Grp Pultuns i a a a in & f LEGS & BACH