BEGINNERS FITNESS PHASE : 4 DAYS/WEEK


WF members have access to download the printable version of the twelve weeks Beginners strength training program (4 Days/Week). Click at the button provided below to download the Beginners  Strength Training Program.


WEEK 1, WORKOUT 1
 

Muscle Group EX#
 
 EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15   12  
*S30 Incline Bench Press (Db) 12   12  
SHOULDERS S17 Shoulder Press. (Db) 12   12  
*S19 Lateral Raise (Db) 12   12  
TRAPEZIUS *S21 Shrugs (Db) 15   15  
TRICEPS S68 Tricep Pushdown 12   12  
ABDOMINALS *S36 Crunches Fatigue   Fatigue  




WEEK 1, WORKOUT 2
 

Muscle Group EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S58 Leg Press 15   12  
S47 Leg Extension 12   12  
S43 Lying Leg Curls 12   12  
CALVES S48 Seated Calf Raises 20   20  
BACK S12 Lat. Machine Pulldown Behind The Neck 15   12  
*S13 One Arm Row 12   12  
BICEPS S25 Bicep Curl (Db) 12   12  
FOREARMS *S27 Wrist Curls (Db) 20   20  
ABDOMINALS S39 Seated Leg Lifts Fatigue   Fatigue  




Week 1, Workout 3
 


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S20 Upright Row (Db) 10   10   10  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



Week 1, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S47 Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10      
S48 Seated Calf Raises 15   15      
*S8 Standing Calf raises (Db) 12   12      
BACK S13 One arm row 12   10   12  
S14 Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10      
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15      

 

WEEK 2, WORKOUT 1
 

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15   12  
  *S29 Bench Press (Db) 12   12  
SHOULDERS S17 Shoulder Press (Db) 12   12  
  *S62 Upright Row (Cable) 12   12  
TRAPEZIUS *S21 Dumbbell Shrugs 15   12  
TRICEPS S23 Kickbacks 12   12  
ABDOMINALS S42 Pelvic Lifts Fatigue Fatigue




WEEK 2, WORKOUT 2
 

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12  
  *S4 Lunges (Db) 12   12  
CALVES S8 Standing Calf Raises (Db) 20   15  
BACK *S55 Machine Lower Back Workout 15   12  
  S14 Front Lat. Machine Pulldown 12   12  
BICEPS S25 Biceps Curl (Db) 12   12  
FOREARMS *S28 Reverse Wrist Curl 20   15  
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue





Week 2, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10  
*S53 Dips 8   8  
SHOULDERS
S19 Lateral Raise (Db) 12   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10  
TRICEPS S68 Tricep Push Down 12   10  
S69 Lying Tricep Extension (Bb) 10   12  
ABDOMINALS
*S37 Twisted Crunches Fatigue Fatigue



Week 2, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS
S47 Leg Extension 10   10  
S43 Lying Leg Curl 10   10  
S48 Seated Calf Raises 10   15  
BACK S13 One arm row 12   10  
*S15 Back extension lying on stomach 12   12  
BICEPS
S45 Cable Curl 10   10  
FOREARMS *S70 Wrist Curl (Bb) 12   10  
ABDOMINALS
*S36 Crunches 15   15  
 


 WEEK 3, WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME REPS LBS REPS LBS
CHEST S57
Pec. Deck Flys
 15
12

*S32 Bench Press (Bb) 12
12
SHOULDERS S63 Alternate Front
Raise (Db)		 12
12

*S61 One Arm Lateral Raise (Cable) 12


TRAPEZIUS S21
Dumbbell Shrugs
 15
15
TRICEPS S22 One Arm Dumbbell Tricep Ext. 12
12
ABDOMINALS *S72 Leg Pull Prone Fatigue Fatigue





WEEK 3 , WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S1

Squats

 15   12      
  S43

Lying Leg Curls

 12   12      
  *S10

Leg Extension With

Rubberband

 12   12      
CALVES S7

Standing Calf Raises

 20   20      
BACK S14

Front Lat. Machine

Pulldown

 12   12      
  *S60

Seated Cable Rows

 12   12      
BICEPS S44

Concentration Curl

 12   12      
FOREARMS *S28

Reverse Wrist

Curl (Db)

 20   15      
ABDOMINALS S36

Crunches

 Fatigue   Fatigue   Fatigue  




Week 3, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12  
*S53 Dips 8   8  
SHOULDERS
S20 Upright Row (Db) 10   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10  
TRICEPS S68 Tricep Push Down 12   10  
S69 Lying Tricep Extension (Bb) 10   12  
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue

 

 

Week 3, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS
S47 Leg Extension 10   10  
S4 Lunges (Db) 10   10  
*S8 Standing Calf raises (Db) 12   12  
BACK S13 One arm row 12   10  
*S15 Back extension lying on stomach 12   12  
BICEPS
S45 Cable Curl 10   10  
S52 Incline Bench Curl 10   10  
FOREARMS *S70 Wrist Curl (Bb) 12   10  
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue
 

 


 WEEK 4 .WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
  *S33 Flys (Db) 12   12   10  
SHOULDERS S18 Arnold Press 12   12   10  
  *S64 Bent Over Lat. Raises (Db) 12          
TRAPEZIUS S21 Dumbbell Shrugs 15   12   15  
TRICEPS S68 Tricep Pushdown 12   12   10  
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 4, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   12   10  
  *S4 Lunges (Db) 12   10   12  
CALVES *S48 Seated Calf Raises 20   15   15  
BACK S59 Chin-Ups 15   15   12  
  *S13 One Arm Row 12   10   12  
BICEPS S25 Biceps Curl (Db) 12   10   12  
FOREARMS S27 Wrist Curl (Db) 20   20   15  
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue




Week 4, Workout 3
 


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30  Bench Press (Db) 12   12   12  
S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S20 Upright Row (Db) 10   10   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue



Week 4, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 Squats (Db) 10   12   10  
S43 Lying Leg Curl 10   10   10  
*S8 Standing Calf raises (Db) 12   12  
 
BACK  
S14
 Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12      
BICEPS
S45 Cable Curl 10   10      
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
*S36 Crunches 15   15   10  
 


 WEEK 5, WORKOUT 1
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S29 Bench Press (DB) 15   12   10  
*S32 Incline Bench Press (Bb) 12   10   10  
SHOULDERS S62 Upright Row (Cable) 10   10      
*S19 Lateral Raise (Db) 12          
TRAPEZIUS S21 Dumbbell Shrugs 15   12   12  
TRICEPS S23 Kickbacks 12   10      
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue






WEEK 5, WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S43 Lying Leg Curls 15   12   10  
S47 Leg Extension 15   12   10  
  *S58 Leg Press 12   10   10  
CALVES S8 Standing Calf Raises (Db) 12   15   15  
BACK S60 Seated Cable Row 12   10   12  
*S14 Front Lat. Machine Pulldown 10   10   12  
BICEPS S52 Incline Bench Curl
 12   12   10  
FOREARMS *S27 Wrist Curl (Db) 20   15  
 
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue







Week 5, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10   10  
S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue  
*S37 Twisted Crunches Fatigue Fatigue    



Week 5, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 Squats (Db) 15   12   10  
S4 Lunges (Db) 10   10   10  
S48 Seated Calf Raises 15   15      
*S8 Standing Calf raises (Db) 12   12      
BACK S13 One arm row 12   10   12  
*S15 Back extension lying on stomach 12   12      
BICEPS
S45 Cable Curl 10   10   10  
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
S36 Crunches 15   15   15  
 


 WEEK 6, WORKOUT 1
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15   12   10  
*S29 Bench Press (Db) 10   10      
S33 Flys 10   10      
SHOULDERS *S61 One Arm Lateral Raise (Cable) 12   10   12  
S20 Upright Row (Db) 12          
TRAPEZIUS S21 Dumbbell Shrugs
 12   10   12  
TRICEPS S50 Tricep Bench Dips 12   10   12  
S22 One Arm Dumbbell Tricep Ext 10   10      
ABDOMINALS S36 Crunches Fatigue Fatigue    
S39 Seated Leg Lifts Fatigue Fatigue    






WEEK 6, WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S58 Leg Press 12   10   10  
*S66 Outer Thigh Abduction (Cable) 10   10   10  
CALVES S7 Standing Calf Raise 15   15      
*S48 Seated Calf Raise 20   20      
BACK S14 Front Lat. Machine Pulldown 12   10
10  
S15 Back Extension Lying On Stomach 15   12      
BICEPS S44 Concentration Curl 12   10      
*S25 Bicep Curl (Db) 12   10      
FOREARMS S28 Reverse Wrist Curl (Db) 20   15      
ABDOMINALS S40 Bent Kick Crosses Fatigue Fatigue Fatigue







Week 6, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10   10  
S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S20 Upright Row (Db) 10   10   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
S69 Lying Tricep Extension (Bb) 10   12   12  
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue    



Week 6, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47 Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10   8  
S48 Seated Calf Raises 15   15   15  
BACK S13 One arm row 12   10   12  
BICEPS
S45 Cable Curl 10   10      
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15      
 


 WEEK 7, WORKOUT 1
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S34 Incline Flys (Db) 15   12   12  
S46 Decline Push-ups 12   12      
SHOULDERS S17 Shoulder Press (Db) 12   10   10  
S65 Upright Row (Bb) 10   10      
*S64 Bent Over Lat. Raises (Db) 10          
TRAPEZIUS S21 Dumbbell Shrugs 12   10   10  
TRICEPS *S23 Kickbacks 12   12      
S68 Tricep Pushdown 12   12      
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue    
*S74 Hanging Leg Lifts 20   15      






WEEK 7, WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S4 Lunges (Db) 15   12   12  
  *S3 Squats (Db) 12   12      
CALVES S8 Standing Calf Raise (Db) 20   20      
BACK S12

Lat. Machine Pulldown

Behind The Neck

 12   10   10  
  S13 One Arm Row 10   10      
  *S60 Seated Cable Row 10   10      
BICEPS S26 Preacher Curl 12   12   12  
FOREARMS *S28 Reverse Curl 20   15      
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue








Week 7, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
*S53 Dips 8   8      
SHOULDERS
S20 Upright Row (Db) 10   10   10  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue



Week 7, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47 Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S48 Seated Calf Raises 12   15   10  
BACK
S14 Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
*S36 Crunches 15   15   12  
 


 WEEK 8 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S31

Bench Press (Bb)

 15   10   8   8  
  S30

Incline Bench

Press (Db)

 10   8          
  *S33

Flys (Db)

 10   10          
SHOULDERS S64

Bent-Over Lat.

Raise (Db)

 12   12   10      
  S63

Alternate Front

Raise (Db)

 12   10          
TRAPEZIUS S21

Dumbbell Shrugs

 15   12   15      
TRICEPS S50

Tricep Bench Dips

 10   10   8      
ABDOMINALS *S75

Hanging Leg Lifts

To Sides

 20   15   20      








WEEK 8 WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   10   8  
  S47 Leg Extension
 10   10      
  *S43 Lying Leg Curls 10   10      
  S5 Stiff-leg Deadlift (Db) 12   10      
CALVES S48 Seated Calf Raises 20   15      
  *S7 Standing Calf Raise 20   15      
BACK S15

Back Extension

Lying On Stomach

 15   12   10  
  *S13 One Arm Row 12   12      
BICEPS S51 Hammer Curls 12   10   8  
  *S45 Cable Curl 10   8   10  
FOREARMS S27 Wrist Curl (Db) 15   12   12  
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue








Week 8, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S20 Upright Row (Db) 10   10   10  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS
*S37 Twisted Crunches Fatigue Fatigue Fatigue  



Week 8, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S4 Lunges (Db) 10   10      
S48 Seated Calf Raises 15   15      
*S8 Standing Calf raises (Db) 12   12      
BACK
S14 Front lat machine pulldown 10   10   10  
BICEPS S25 Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10      
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
*S36 Crunches 15   15   20  


 

WEEK 9 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S57 Pec. Deck Flys 15   12   12  
  S29 Bench Press (Db) 12   12      
SHOULDERS S18 Arnold Press 10   8   8  
  S65 Upright Row (Bb) 10   8      
  *S63 Alternate Front Shoulder Raise 10          
TRAPEZIUS S21 Dumbbell Shrugs 10   8   10  
TRICEPS S22 One Arm Dumbbell Tricep Extension 12   10      
  S68 Tricep Pushdown 12   12      
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
  *S39 Seated Leg Lifts Fatigue Fatigue    








WEEK 9, WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press
 15   12   10  
  S6 Stiff-leg Deadlift (Bb) 12   12      
  *S47 Leg Extension 12   12      
CALVES S8 Standing Calf Raises(Db) 20   20   20  
BACK S54 Machine Rows 12   10   8  
  S60 Seated Cable Row 8   8      
  *S12

Lat.Machine Pulldown

Behind The Neck

 10   8      
BICEPS S44 Concentration Curl 12   12   12  
FOREARMS *S28 Reverse Wrist Curl (Db) 20   15   20  
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue




Week 9, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
*S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69
 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue



Week 9, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 10   12   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10      
S48 Seated Calf Raises 15   15      
*S8 Standing Calf raises (Db) 12   12      
BACK
S14 Front lat machine pulldown 10   10   10  
BICEPS S25 Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10      
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15      
 


 WEEK 10, WORKOUT 1
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Bb) 15   10   8   6  
  S46 Decline Push-Ups 10   8   6      
  *S33 Flys 10   10          
SHOULDERS S62 Upright Row (Cable) 12   10   12      
  S64 Bent O Lat. Raises (Db) 12   10          
TRAPEZIUS S21 Shrugs (Db) 15   12   12      
TRICEPS S68 Tricep Pushdown 12   10   8      
  *S50 Tricep Bench Dips 10   8   6      
ABDOMINALS S36 Crunches Fatigue Fatigue Fatigue    
  *S37 Twisted Crunches 15   15   15      




WEEK 10, WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   10   8   6  
  S4 Lunges (Db) 10   10          
  S47 Leg Extension 10   10          
  S43 Lying Leg Curls 10   10          
CALVES S48 Seated Calf Raises 15   15          
  S7 Standing Calf Raise 15   15          
BACK S14 Front Lat. Machine Pulldown 12   10          
  S54 Machine Rows 12   10          
BICEPS S26 Preacher Curl (Db) 12   10   8      
  S45 Cable Curl 10   8          
FOREARMS S27 Wrist Curl (Bb) 15   15          
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue    




Week 10, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8      
SHOULDERS
 		S17 Shoulder Press (Db) 12   10   12  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue



Week 10, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10      
*S8 Standing Calf raises (Db) 12   12      
BACK S13 One arm row 12   10   12  
*S15 Back extension lying on stomach 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15      

 


 WEEK 11, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
SHOULDERS S17 Shoulder Press (Db) 10   8   6  
  S62 Upright Row (Cable) 8   8      
  *S61 One Arm Lateral Raise (Cable) 10   10   8  
TRAPEZIUS S21 Dumbbell Shrugs 12   12      
    Shrugs (Bb) 8   8      
TRICEPS S68 Tricep Pushdown 12   12      
  S69 Lying Tricep Extension (Bb) 12   12      
ABDOMINALS S74 Hanging Leg Lifts Fatigue Fatigue Fatigue




WEEK 11, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S5 Stiff-leg Deadlift (Db) 15   12   12  
  S3 Squats (Db) 12   12   12  
  *S4 Lunges (Db) 12   10      
CALVES S8 Standing Calf Raise (Db) 20   15      
BACK S15 Back Extension Lying on Stomach 15   12   10  
  S14 Front Lat. Machine Pulldown 10   8   6  
  *S13 One Arm Row 8   8      
BICEPS S26 Preacher Curl (Db) 12   10      
  S45 Cable Curl 12   10      
FOREARMS S28 Reverse Wrist Curl (Db) 15   12      
  *S70 Wrist Curls (Bb) 15   12      
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue




Week 11, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30  Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S20 Upright Row (Db) 10   10   10  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue    



Week 11, Workout 4
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47 Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S48 Seated Calf Raises 15   15      
*S8 Standing Calf raises (Db) 12   12   10  
BACK S13 One arm row 12   10   12  
S14 Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15      


WEEK 12, WORKOUT 1
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15   8   6   6  
  S34 Incline Flys 10   10          
  *S46 Decline Push-Ups 10   8          
SHOULDERS S65 Upright Row (Bb) 12   12          
  S64 Bent O. Lat. Raise(Db) 12              
TRAPEZIUS S21 Dumbbell Shrugs 15   15   12      
TRICEPS S68 Tricep Pushdown 10   8   6      
  S50 Tricep Bench Dips 10   10          
  *S22 One Arm Dumbbell Tricep
Extension.		 10   10          
ABDOMINALS S36 Crunches Fatigue Fatigue        
  S73 The Roll-Up 15   15        




WEEK 12, WORKOUT 2
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   8   6   10  
  S47 Leg Extension 10   10          
  S66 Outer Thigh Abduction 10   10          
  *S4 Lunges (Db) 12   10          
CALVES *S48 Seated Calf Raises 20   20          
  S7 Standing Calf Raise 15   15          
BACK S54 Machine Rows 12   10   12      
  S60 Seated Cable Row 10   10   12      
BICEPS S25 Biceps Curl (Db) 10   8   8      
  *S44 Concentration Curl 8   10          
FOREARMS S28 Reverse Curls 12   10   12      
ABDOMINALS S74 Hanging Leg Lifts Fatigue Fatigue Fatigue    
 

 

Week 12, Workout 3
 

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8      
SHOULDERS S17 Shoulder Press (Db) 12   10   12  
S20 Upright Row (Db) 10   10   10  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS S68 Tricep Push Down 12   10   10  
S69 Lying Tricep Extension (Bb) 10   12      
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue    



Week 12, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S47 Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10      
S48 Seated Calf Raises 15   15      
*S8 Standing Calf raises (Db) 12   12      
BACK S13 One arm row 12   10   12  
S14 Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10      
S52 Incline Bench Curl 10   10      
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
 S37 Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15