Advanced Fitness Phase: II, 3 days/week

Week 1, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
 CHEST S29 BENCH PRESS (Db) 15/7   12/6   10/5  
  S32 INCLINE BENCH PRESS (Bb) 12   12   10  
  S35 PUSH-UPS 12   12   12  
  *S34 INCLINE FLYS 15   12      
 TRICEP S22 ONE ARM TRICEP EXTENSION (Db) 15   12   10  
  S68 TRICEP PUSHDOWN 12   10   10  
  *S24 LYING TRICEP EXTENSION (Db) 10   10      
 ABDOMEN S38 PELVIC RAISES 20   20   20  
  *S37 TWISTED CRUNCHES 15   15   15  
  *S39 SEATED LEG LIFTS Fatigue Fatigue    


Week 1, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
 LEGS S3 SQUATS (Db)  15   12   10  
  S4 LUNGES (Db) 12   10   10  
  S43 LYING LEG CURLS 12   10   8  
  S47 LEG EXTENSION (ONE LEG) 10   8   8  
  S9 TOE RAISES 15   15   10  
 CALVES *S48 SEATED CALF RAISES 15   15   10  
 BICEPS S25 BICEPS CURL (Db) 15   12   12  
  S26 PREACHER CURL (Db) 12   10   10  
  *S44 CONCENTRATION CURL 10   10      
 WRIST *S70 WRIST CURLS (Bb) 15   12   10  
 ABDOMEN *S74 HANGING LEG LIFTS Fatigue Fatigue Fatigue
  *S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue    


Week 1, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
 BACK S12  LAT. MACHINE PULL-DOWN BEHIND THE NECK 12   12   10  
  S13 ONE ARM ROW 10   10   10  
  S60 SEATED CABLE ROW 12/6   10/5      
 SHOULDER S17 SHOULDER PRESS 12   10   10  
  *S20 UPRIGHT ROW (Db) 10   10      
  S61 ONE ARM LATERAL RAISE (CABLE) 10   10      
  S64 BENT OVER LATERAL RAISE (Db) 10   10      
  *S21 DUMBBELL SHRUGS 15   15      
ABDOMEN  S39 SEATED LEG LIFTS Fatigue Fatigue Fatigue
  S37 TWISTED CRUNCHES Fatigue Fatigue    
  *S72 LEG PULL PRONE Fatigue        


Week 2, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
 CHEST S46 DECLINE PUSH-UPS 15   12   12  
  S32 INCLINE BENCH PRESS (Bb) 12   10   10  
  S53 DIPS 10   10   10  
  *S33  FLYS 12   12      
 TRICEPS S49 TRICEP CABLE EXTENSION 12   12   10  
  S68 TRICEP PUSHDOWN 12/10   10/8   10/8  
  S69 LYING TRICEP EXTENSION (Bb) 15   12      
  *S50 TRICEP BENCH DIPS 10   10      
 ABDOMEN S38 PELVIC RAISES Fatigue Fatigue Fatigue
  S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue Fatigue
  S73 THE ROLL-UP Fatigue Fatigue    
  *S37 OBLIQUE CRUNCHES Fatigue Fatigue    


Week 2, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
 LEGS S6 STIFF-LEG DEADLIFTS (Bb) 15   12   10  
  S4 LUNGES (Db) 15   12   10  
  S47 LEG EXTENSIONS 10   10   10  
  S58 LEG PRESS 10   10      
 CALVES S48 SEATED CALF RAISES 15/10   15/10   15/10  
  *S8 STANDING CALF RAISES (Db) 15   15      
 BICEPS S51 HAMMER CURLS 12   12   10  
  S26 PREACHER CURL (Db) 12/6   10/6      
  *S45 CABLE CURL 10   10      
 WRIST *S28 REVERSE WRIST CURLS (Db) 15   15   15  
 ABDOMEN *S39 SEATED LEG LIFTS 15   15   15  
  *S36 CRUNCHES 15   15      


Week 2, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S79 LAT PULL WITH TUBE 12   10   10  
  S59 CHIN-UPS 15/5   12/6   10/5  
  S54 SEATED WIDE-GRIP ROW 12   10      
  *S15 BACK EXTENSION LYING ON STOMACH 12   10   10  
  S63 ALTERNATE FRONT RAISE (Db) 10   10   10  
  S17 SHOULDER PRESS (Db) 12   10   10  
  S64 BENT OVER LATERAL RAISE (Db) 12   12      
  *S61 ONE ARM LATERAL RAISE (CABLE) 12   12      
  *S21 SHRUGS (Db) 15   12   10  
  S36 CRUNCHES 20   20   20  
  S74 HANGING LEG LIFTS 15   15      
  *S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue    
  *S37 TWISTED CRUNCHES Fatigue        


Week 3, Workout 1
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S29 BENCH PRESS (Db) 15   12   10   8  
  S30 INCLINE BENCH PRESS (Db) 12   10   10      
  S56 PULL-OVER 12/6   12/6          
  *S33 FLYS Fatigue Fatigue        
  S49 TRICEP EXTENSION (Cable) 12   12   12      
  0ss LYING TRICEP EXTENSION (Bb) 12   10          
  0s TRICEP ROPE PUSHDOWN 10   10          
  *S69 ONE ARM TRICEP PUSHDOWN 12   12          
  1 CABLE CRUNCHES 15   15   15      
  S37 TWISTED CRUNCHES 20   20          
  *S72 LEG PULL PRONE Fatigue Fatigue        
  *S39 SEATED LEG LIFTS Fatigue            


Week 3, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S4 LUNGES (Db) 12   10   10  
  S43 LYING LEG CURL 12   12   12  
  S3 FRONT SQUATS (Db) 15   12   10  
  S10 LEG EXTENSION WITH RUBBER BAND 10   10      
  S48 SEATED CALF RAISES 15   15   15  
  *S7 STANDING CALF RAISES 10   10   10  
  S26 PREACHER CURL (Db) 15   12   12  
  S45 CABLE CURL 10   10   10  
  *S52 INCLINE BENCH CURL 12   12      
  S28 REVERSE WRIST CURLS (Db) 15   15      
  *S27 WRIST CURLS (Db) 15   15      
  *S38 PELVIC RAISES Fatigue Fatigue    
  *S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue    


Week 3, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S14 FRONT LAT. PULL-DOWN 12   10   12  
  S60 SEATED CABLE ROW 10   10   10  
  S13 ONE ARM ROW 15/7   15/7   15/7  
  *S54 MACHINE ROWS 10   10      
  *S59 CHIN-UPS 15   12      
  S62 UPRIGHT ROWS (CABLE) 12   12      
  S17 SHOULDER PRESS (Db) 10   10   10  
  S19 LATERAL RAISE (Db) 12   12   12  
  *S63 FRONT SHOULDER RAISE (Db) 10/5   10/5      
  *S21 DUMBBELL SHRUGS 15   15   15  
  S74 HANGING LEG LIFTS 15   15   15  
  S73 THE ROLL-UP 25   25      
  *S36 CRUNCHES 30   30      


Week 4, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S46 DECLINE PUSH-UPS 12   10   10  
  S31 BENCH PRESS (Bb) 12   12   10  
  S53 DIPS 15   15      
  *S57 PEC. DECK FLYS 15   15      
  S68 TRICEP PUSHDOWN 15   12   10  
  S69 LYING TRICEP EXTENSION (Bb) 12/8   10/10      
  *S24 LYING TRICEP EXTENSION (Db) 12   12      
  *S50 TRICEP BENCH DIPS Fatigue Fatigue    
  S74 HANGING LEG LIFTS Fatigue Fatigue Fatigue
  S39 SEATED LEG LIFTS Fatigue Fatigue Fatigue
  *S37 TWISTED CRUNCHES 15   15      


Week 4, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S3 SQUATS (Db) 12   12   12  
  S58 LEG PRESS 10   10      
  S47 LEG EXTENSIONS 10   10   10  
  S6 STIFF-LEG DEADLIFTS (Bb) 12/6   12/6      
  *S43 LYING LEG CURL 12   12      
  S8 STANDING CALF RAISES (Db) 20   15   15  
  *S9 TOE RAISES 12   12      
  S25 BICEPS CURL (Db) 12   12   12  
  S51 HAMMER CURLS 10   10   10  
  S44 CONCENTRATION CURL 15   12      
  *S28 REVERSE WRIST CURLS (Db) 15   20   15  
  *S39 SEATED LEG LIFTS 15   15   15  
  *S36 CRUNCHES 20   20      


Week 4, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S17  SHOULDER PRESS (Db) 12   10   10  
  S65 UPRIGHT ROW (Bb) 10   10   10  
  *S61 ONE ARM LATERAL RAISE (CABLE) 12   10      
  *S62 UPRIGHT ROW (CABLE) 15   12      
  S64 BENT OVER LATERAL RAISE (Db) 15   15      
  *S21 SHRUGS (Db) 12/8   10/6   10/6  
  *S15 BACK EXTENSIONS LYING ON STOMACH 12   12      
  S59 CHIN-UPS 10   10   Fatigue
  S60 SEATED CABLE ROW 12   12   12  
  S13 ONE ARM ROW 10   10      
  S74 HANGING LEG LIFTS 15   15   15  
  S75 HANGING LEG LIFTS TO SIDE 15   15   15  
  *S39 SEATED LEG LIFTS Fatigue Fatigue    


Week 5, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S46 DECLINE PUSH-UPS Fatigue Fatigue Fatigue
  S29 BENCH PRESS (Db) 12   12   10  
  *S32 INCLINE BENCH PRESS (Bb) 15   12      
  9 CABLE CROSS-OVERS 12   10   10  
  S68 TRICEPS PUSHDOWN 10   12   15  
  S49 TRICEP EXTENSION ( CABLE ) 10   10   10  
  S69 LYING TRICEP EXTENSION (Bb) 12   10      
  *S23 KICKBACKS (Db) Fatigue Fatigue    
  S39 SEATED LEG LIFTS 20   15   15  
  S71 ROLLING BACK 20   15   15  
  *S37 TWISTED CRUNCHES 15   15      
  *S72 LEG PULL PRONE Fatigue Fatigue    


Week 5, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S3 SQUATS (Db ) 12   10   10  
  S47 LEG EXTENSIONS 12   10   10  
  S58 LEG PRESS 10   10   10  
  *S43 LYING LEG CURLS 10   12      
  S9 TOE RAISES 20   20      
  S48 SEATED CALF RAISES 20   15   20  
  S77 SCOTT CURL 12   12   12  
  S25 BICEPS CURL (Db) 10   10   10  
  *S45 CABLE CURL 10/10   10/10      
  *S70 WRIST CURLS (Bb) 15   15   15  
  *S39 SEATED LEG LIFTS 15   20   20  
  *S36 CRUNCHES Fatigue Fatigue    


Week 5, Workout 3
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S14 FRONT LAT. MACHINE PULL-DOWN 12/6   10/5   10/5   6/12  
  S13 ONE ARM ROW 8   10   12      
  S60 SEATED CABLE ROW 10   8   6      
  *S15 BACK EXTENSIONS LYING ON STOMACH 10   12          
  S17 SHOULDER PRESS (Db) 12   10   10      
  S62 UPRIGHT ROWS (CABLE) 12   10   8      
  *S19 LATERAL RAISE (Db) 10   8   6      
  S64 BENT OVER LATERAL RAISE (Db) 10   10          
  S21 DUMBBELL SHRUGS 12   12          
  S39 SEATED LEG LIFTS Fatigue Fatigue Fatigue    
  S36 CRUNCHES Fatigue Fatigue Fatigue    
  *S37 TWISTED CRUNCHES Fatigue Fatigue        


Week 6, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S53 DIPS Fatigue Fatigue Fatigue
  S32 INCLINE BENCH PRESS (Bb) 15   12   10  
  S30 INCLINE BENCH PRESS (Db) 12/8   12/8      
  *S57 PEC. DECK FLYS 12   12   12  
  S50 TRICEP BENCH DIPS 12   12   10  
  S24 LYING DUMBBELL TRICEP EXTENSION 15   12   12  
  S49 OVERHEAD TRICEP EXTENSION (Cable) 12/6   12/6      
  *S69 LYING TRICEP EXTENSION (Bb) 12   15      
  S72  LEG PULL PRONE 20   15   15  
  S74 HANGING LEG LIFTS Fatigue Fatigue Fatigue
  *S37 TWISTED CRUNCHES 10   10   10  
  *S39 SEATED LEG LIFTS 15   15   15  


Week 6, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S3 FRONT SQUATS (Advanced) 12   10   10  
  S4 LUNGES (Db) 15   12   10  
  S6 STIFF-LEG DEADLIFTS (Bb) 10   10      
  S47 LEG EXTENSION 10   10   10  
  *S58 LEG PRESS 20   20      
  S8 STANDING CALF RAISES (Db) 15   15   15  
  *S48 SEATED CALF RAISES 12   12      
  S51 HAMMER CURLS 12   12   12  
  S25 BICEPS CURL (Db) 10   10   8  
  *S52 INCLINE BENCH CURL 12   10      
  S28 REVERSE WRIST CURLS (Db) 15   12   10  
  *S71 ROLLING BACK Fatigue Fatigue    
  *S36 CRUNCHES Fatigue Fatigue    


Week 6, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S79 LAT. PULL WITH TUBE 12   10   10  
  S54 MACHINE ROWS 12   12   10  
  S14 FRONT LAT. PULL-DOWN 12/8   10/8   10/8  
  *S60 SEATED CABLE ROW 10   10   10  
  S18 ARNOLD PRESS 15   12      
  *S61 ONE-ARM LATERAL RAISE (CABLE) 12   12   10  
  S63 ALTERNATE FRONT RAISE (Db) 12 12 12
  S19 LATERAL RAISE (Db) 10   12   10  
  *S21 DUMBBELL SHRUGS 15   15      
  S39 SEATED LEG LIFTS 20   20   20  
  S37 TWISTED CRUNCHES 20   20   20  
  *S73 THE ROLL-UP 10 8    


Week 7, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S46 DECLINE PUSH-UPS 15   12   12  
  S56 PULLOVER 12   12   12  
  082 WIDE-GRIP BENCH PRESS 10   10   10  
  *S53 DIPS Fatigue Fatigue    
  S49  TRICEP EXTENSION (Cable) 15/8   12/8   10/6  
  S68 TRICEP  PUSHDOWN 10   10   10  
  S24 LYING DUMBBELL TRICEP EXTENSION 12   12      
  *S23 KICKBACKS (Db) Fatigue Fatigue    
  S39 SEATED LEG LIFTS 20   15   15  
  S37 TWISTED CRUNCHES 20   20   20  
  S88 CABLE CRUNCHES Fatigue Fatigue Fatigue


Week 7, Workout 2
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S58 LEG PRESS 10   10   10   10  
  S4  LUNGES (Db) 15   15   15      
  S6 STIFF-LEG DEADLIFTS (Bb) 12   12   12      
  *S47 LEG EXTENSIONS 10   10   Fatigue    
  S43 LYING LEG CURL 15   15   Fatigue    
  S48 SEATED CALF RAISES 20   20   20      
  S45 CABLE CURL 15/8   12/6   10/5      
  S25 BICEPS CURL (Db) 12   12   10      
  S44 CONCENTRATION CURL 10   10          
  *S27 DUMBBELL WRIST CURLS Fatigue Fatigue        
  S39 SEATED LEG LIFTS 15   15   15      
  *S74 HANGING LEG LIFTS 10   10   10      


Week 7, Workout 3
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S14 FRONT LAT. MACHINE PULL-DOWN 12   10   10   8  
  S13 ONE-ARM ROW 12/8   10/6   10/10      
  S54 MACHINE ROWS 12   10   10      
  S60 SEATED CABLE ROW 10   10          
  *S15 BACK EXTENSION LYING ON STOMACH 15   15   15      
  S12 LAT. MACHINE PULL DOWN BEHIND NECK 10   10   10      
  S17 SHOULDER PRESS (Db) 10   8   8      
  S20 UPRIGHT ROW (Db) 12   10          
  S19 LATERAL RAISE (Db) 12   10          
  S64 BENT OVER LATERAL RAISE (Db) 12   10          
  *S21 DUMBBELL SHRUGS 20   15   12      
  S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue Fatigue    
  S72 LEG PULL PRONE 25   25   Fatigue    
  *S37 TWISTED CRUNCHES 20   20          


Week 8, Workout 1
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S69 LYING TRICEP EXTENSION (Bb) 15/8   12/Fatigue 10/Fatigue    
  S68 TRICEPS PUSHDOWN 10/8   10/6   12/8      
  S49 TRICEP EXTENSION (CABLE) 12   10          
  *S50 TRICEP BENCH DIPS Fatigue Fatigue        
  S30 INCLINE BENCH PRESS (Db) 12   10   10   8  
  S29 BENCH PRESS (Db) 12/6   12/6          
  S34 INCLINE FLYS (Db) 15   12   10      
  *S57 PEC. DECK FLYS 12   12          
  S36 CRUNCHES 30   30   30      
  S37 TWISTED CRUNCHES 15   15   15      
  *S39 SEATED LEG LIFTS Fatigue Fatigue Fatigue    


Week 8, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S15 STANDING LEG CURLS 15   10   10  
  S3 SQUATS (Db) 15   12   10  
  S47 LEG EXTENSIONS 10   10   10  
  S4 LUNGES (Db) 12   10   10  
  S9 TOE RAISES Fatigue Fatigue    
  S8 STANDING CALF RAISES (Db) Fatigue Fatigue    
  S25 BICEPS CURL (Bb) Fatigue Fatigue    
  S26 PREACHER CURL (Db) 12   12   12  
  S45 CABLE CURL 10   10      
  *S51 HAMMER CURLS 10   10      
  *S70 WRIST CURLS (Bb) 15   20   25  
  *S39 SEATED LEG LIFTS Fatigue Fatigue Fatigue
  *S36 CRUNCHES 15   15   15  


Week 8, Workout 3
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S12 LAT. MACHINE PULL-DOWN BEHIND THE NECK 10   10   10   8  
  S54 MACHINE ROWS 12/6   12/6   10/5      
  S60 SEATED CABLE ROW 15   12   10      
  *S13 ONE ARM ROW 10   10          
  S17 SHOULDER PRESS 12   10   10      
  S18 ARNOLD PRESS 10   10   10      
  S61 ONE-ARM LATERAL RAISE (CABLE) 12   10          
  S63 ALTERNATE FRONT RAISE (Db) 12   10          
  *S21 DUMBBELL SHRUGS 15/10   12/10   10/10      
  S37 TWISTED CRUNCHES 20   20   20      
  S74 HANGING LEG LIFTS 20   20   20      
  *S88 CABLE CRUNCHES Fatigue Fatigue        
  *S39 SEATED LEG LIFTS Fatigue Fatigue        


Week 9, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S56 PULLOVER 12   12   12  
  S46 DECLINE PUSH-UPS 10   10   10  
  S57 PEC. DECK FLYS 10   10   10  
  *S53 DIPS Fatigue Fatigue Fatgue  
  S68 TRICEPS PUSHDOWN 15   12   12  
  S22 ONE-ARM DUMBBELL TRICEP EXTENSION 15/8   12/6   10/5  
  S23 KICKBACKS 12   12      
  *S24 LYING TRICEP EXTENSION (Db) Fatigue Fatigue    
  S74 HANGING LEG LIFTS Fatigue Fatigue Fatigue
  S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue Fatigue
  S39 SEATED LEG LIFTS 15   15   15  
  *S73 THE ROLL- UP 20   20      


Week 9, Workout 2
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S3 SQUATS (Db) 15   12   10      
  S4 LUNGES (Db) 10   10   10      
  S43 LYING LEG CURL 10   10   10      
  *S5 STIFF-LEG DEADLIFTS (Db) 15   12   10      
  S47 LEG EXTENSION 12   Fatigue Fatigue    
  S48 SEATED CALF RAISES 15   15   15   15  
  S51 HAMMER CURLS 10   10   10      
  S80 BICEPS CURL WITH TUBE 12   10   10      
  S26 PREACHER CURL (Db) 12   12          
  *S28 REVERSE WRIST CURLS (Db) 20   15   15      
  *S71 ROLLING BACK 30   20          
  *S39 SEATED LEG LIFTS Fatigue Fatigue        
  *S72 LEG PULL PRONE 20   20          


Week 9, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S65 UPRIGHT ROW (Bb) 12/6   10/5   10/5  
  S61 ONE ARM LATERAL RAISE (CABLE) 12   10   10  
  S18 ARNOLD PRESS 12   12   12  
  *S19 LATERAL RAISE (Db) 12   12   12  
  S64 BENT OVER LATERAL RAISE (Db) 12   12   12  
  *S21 SHRUGS (Db) 15/15   12/12   10/10  
  S79 LAT. PULL WITH TUBE 10   10   10  
  027 CLOSE-GRIP LAT. PULL-DOWN 12   12   10  
  S13 ONE ARM ROW 15   12   10  
  *S89 GOOD MORNINGS (Advanced) 10   10      
  S36 CRUNCHES 25   25   25  
  S75 HANGING LEG LIFTS TO SIDE Fatigue Fatigue Fatigue
  *S39 SEATED LEG LIFTS Fatigue Fatigue    


Week 10, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S32 INCLINE BENCH PRESS (Bb) 10/8   12/10   10/10  
  S29 BENCH PRESS (Db) 10   12   15  
  S34 INCLINE FLYS 15   12   10  
  *S53 DIPS Fatigue Fatigue    
  S49 TRICEP EXTENSION (Cable) 10/10   12/12   15/15  
  S68 TRICEP PUSHDOWN 15   15      
  S24 LYING DUMBBELL TRICEP EXTENSION 12   12      
  *S23 KICKBACKS Fatigue Fatigue    
  S74 HANGING LEG LIFTS Fatigue Fatigue Fatigue
  S75 HANGING LEG LIFTS TO SIDE 10   10   10  
  S38 PELVIC RAISES Fatigue Fatigue Fatigue
  *S37 TWISTED CRUNCHES 15   15   10  


Week 10, Workout 2
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S26 PREACHER CURL (Db) 15/10   12/10   10/10  
  S80 BICEPS CURL WITH TUBE 12   10   10  
  S45 CABLE CURL 12   10   10  
  *S70 WRIST CURLS (Bb) 15   15   15  
  S4 LUNGES (Db) 15   15   15  
  S58 LEG PRESS 10   12   15  
  S6 STIFF-LEG DEADLIFTS (Bb) 15   15   15  
  S47 LEG EXTENSION 10   10      
  *S43 LYING LEG CURL 15   15      
  S48 SEATED CALF RAISES Fatigue Fatigue Fatigue
  *S39 SEATED LEG LIFTS 20   20   20  
  *S88 CABLE CRUNCHES Fatigue Fatigue    
  *S37 TWISTED CRUNCHES 20   20      


Week 10, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S14 FRONT LAT. MACHINE PULL-DOWN 12   12   12  
  S60 SEATED CABLE ROW 10/8   10/8   15/8  
  S54 MACHINE ROWS 12   10   10  
  S59 CHIN-UPS 12   10   10  
  *S15 BACK EXTENSION LYING ON STOMACH 15   15      
  S63 ALTERNATE FRONT RAISE (Db) 10   12      
  S64 BENT OVER LATERAL RAISE (Db) 10   12      
  S17 ARNOLD PRESS 10   10   10  
  S65 UPRIGHT ROW (Bb) 10   10   10  
  036 SHOULDER PRESS (Db) 12   12      
  *S21 SHRUGS (Db) 15/10   15/12   15/15  
  S74 HANGING LEG LIFTS 20   20   20  
  S37 TWISTED CRUNCHES Fatigue Fatigue Fatigue
  *S71 ROLLING BACK 20   20      


Week 11, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S56 PULLOVER Fatigue Fatigue Fatigue
  S30 INCLINE BENCH PRESS (Db) 10   10   10  
  S32 INCLINE BENCH PRESS (Bb) 12   10   10  
  *S35 PUSH-UPS Fatigue Fatigue Fatigue
  S24 LYING DUMBBELL TRICEP EXTENSION 15   12   12  
  S68 TRICEP ROPE PUSHDOWN 15   15   10  
  S50 TRICEP BENCH DIPS 12   Fatigue Fatigue
  *S69 LYING TRICEP EXTENSION (Bb) 10   10      
  S74 HANGING LEG LIFTS Fatigue Fatigue Fatigue
  S36 CRUNCHES Fatigue Fatigue Fatigue
  S39 SEATED LEG LIFTS 15   15   15  
  *S42 PELVIC LIFTS 15   15   15  


Week 11, Workout 2
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S3 SQUATS (Db) 12   12   10   8  
  S4 LUNGES (Db) 12   10   10      
  S58 LEG PRESS 15   15          
  S66 OUTER THIGH ABDUCTION 10   10          
  *S67 INNER THIGH ADDUCTION Fatigue Fatigue Fatigue    
  S9 TOE RAISES 20   20   15      
  *S7 STANDING CALF RAISES 15   15   10      
  S51 HAMMER CURLS 10   10   10      
  S45 CABLE CURL 15/10   12/8   10/10      
  S44 CONCENTRATION CURL Fatigue Fatigue        
  S28 REVERSE WRIST CURLS (Db) 15   15          
  *S70 WRIST CURLS (Bb) 15   15          
  *S36 CRUNCHES 20   20   20      
  *S37 TWISTED CRUNCHES 15   15   15      


Week 11, Workout 3
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S79 LAT. PULL WITH TUBE 12   10   10  
  S13 ONE ARM ROW 12/10   10/8   10/8  
  S12 LAT. MACHINE PULL-DOWN BEHIND THE NECK 15   15   15  
  S60 SEATED CABLE ROW 10   10   10  
  *S89 GOOD MORNINGS (Advanced) 15   15      
  S55 MACHINE LOWER BACK WORKOUT 10   10   10  
  S18 ARNOLD PRESS 10/10   10/10   10/10  
  S64 BENT OVER LATERAL RAISE (Db) 12   12      
  S63 ALTERNATE FRONT RAISE (Db) 12   12      
  S21 SHRUGS (Db) 15   15   15  
  *S20 UPRIGHT ROW (Cable) 12   12      
  S88 CABLE CRUNCHES 15   15   15  
  S39 SEATED LEG LIFTS 15   15   15  
  *S38 PELVIC RAISES 15   15      


Week 12, Workout 1
      SET 1 SET 2 SET 3
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS
  S32 INCLINE BENCH PRESS (Bb) 12   12   10  
  S29 BENCH PRESS (Db) 12   10   10  
  S33 FLYS 15/10   12/10   10/8  
  S53 DIPS Fatigue Fatigue    
  *S35 PUSH-UPS 10   10      
  S69 LYING TRICEP EXTENSION (Bb) 15/8   12/6   10/5  
  S49 TRICEP CABLE EXTENSION 10/10   10/10   10/10  
  S68 REVERSE TRICEP PUSHDOWN 12   12      
  *S78 MACHINE DIPS Fatigue Fatigue    
  S37 TWISTED CRUNCHES Fatigue Fatigue Fatigue
  S75 HANGING LEG LIFTS TO SIDE 10   10   10  
  S71 ROLLING BACK 10   10      
  *S39 SEATED LEG LIFTS Fatigue Fatigue    


Week 12, Workout 2
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S85 FRONT SQUATS 12   10   10   10  
  S58 LEG PRESS 15   12   10      
  S4 LUNGES (Db) 10   10   10      
  S6 STIFF-LEG DEADLIFTS (Bb) 15   12   10      
  S47 LEG EXTENSIONS Fatigue Fatigue Fatigue    
  S48 SEATED CALF RAISES Fatigue Fatigue Fatigue Fatigue
  S25 BICEPS CURL (Db) 12   10   8   12  
  S26 PREACHER CURL 12   10   10      
  S80 BICEPS CURL WITH TUBE 10/10   10/10          
  *S51 HAMMER CURLS 15   15          
  *S37 TWISTED CRUNCHES 20   20   20      
  *S87 ROMAN CHAIR LEG LIFTS 20   15   15      


Week 12, Workout 3
      SET 1 SET 2 SET 3 SET 4
MUSCLE GROUP EX.# EXERCISE NAME REPS LBS REPS LBS REPS LBS REPS LBS
  S59 CHIN-UPS 15   12   10   8  
  S60 SEATED CABLE ROW 10   10   10      
  S13 ONE ARM ROW 12   10   10      
  S14 FRONT LAT. MACHINE PULL-DOWN 10/8   10/8   10/5      
  *S89 GOOD MORNINGS (Advanced) 12   10   10      
  S18 ARNOLD PRESS 12   10   10   8  
  S20 UPRIGHT ROW (Db) 12   10   10      
  *S86 SMITH MACHINE SHOULDER PRESS 10   10   8      
  S63 ALTERNATE FRONT RAISES (Db) 15   12   10      
  S64 BENT OVER LATERAL RAISE (Db) 15   12   12      
  *S21 SHRUGS (Db) 15/15   15/15   10/10      
  S73 THE ROLL UP 30   30   25      
  S88 CABLE CRUNCHES 30   20   20      
  *S75 HANGING LEG LIFTS TO SIDE 15   15   15