Week 10

Strength Training For Women
(Intermediate To Advance)

Week 1, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S29	Bench Press (Db)	15		12		10
	S56	Pullover	10		10		10
	S53	Dips	8		8		8
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	12		10		8
	S62	Upright Row (Cable)	10/6		10/5		10/4
	S63	Alternate Front Raise (Db)	12		10		12
	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
	S24	Lying dumbbell triceps extension	10		10		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 1, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	15		12		10
	S10	Leg extensions with rubberband	10		10		10
	S43	Lying Leg Curl	10		10		10
	S2	Lunge	10		10		10
	S48	Seated Calf Raises	15		15		10
	S8	Standing Calf raises (Db)	12		12		10
BACK	S13	One arm row	12		10		12
	S14	Front lat machine pulldown	10/6		10/6		8/4
	S15	Back extension lying on stomach	12		12
BICEPS	S52	Incline Bench Curl	12		10		12
	S45	Cable Curl	10		10		12
	S51	Hammer Curls	10		10
FOREARMS	*S28	Reverse wrist curls (Db)	12		10		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S72	Leg Pull Prone	15/8		15/8		10/6

Week 1, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S31	Bench Press (Bb)	15/8		12/6		10/4
	S57	Pec. Deck Flys	10		12		10
	S30	Incline Bench Press (Db)	12		10		12
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		12		12
	S64	Bent-Over Lateral Raises (Db)	10		10		8
	S63	Alternate Front Raise (Db)	10		10		8
	*S21	Dumbbell Shrugs	12		10		12
TRICEPS	S50	Tricep Bench Dips	12		10		10
	S68	Tricep Push Down	8		10		12
	*S23	Kick backs (Db)	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

Week 2, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		12		10
	S47	Leg Extension	12/6		10/6		12/5
	S43	Lying Leg Curl	12		12
	S5	Stiff-leg dead lifts (Db)	10		10
	S8	Standing Calf raises (Db)	10		12		15
BACK	S59	Chin-Ups	10		8		6
	S13	One arm row	10/5		10/5		8/4
	S60	Seated Cable Row	10		10
	* S14	Front lat machine pulldown	10		10
BICEPS	S25	Bicep curls (Db)	12		10		12
	S26	Preacher Curl (Db)	12		10
FOREARMS	S28	Reverse wrist curls (Db)	12		10
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S42	Pelvic lifts	Fatigue		Fatigue		Fatigue

Week 2, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	12		10		12
	S33	Flys (Db)	10/6		10/6
	S53	Dips	10		8		6
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		8
	S20	Upright Row (Db)	10		10		8
	S19	Lateral Raise (Db)	10		10		8
	* S21	Dumbbell Shrugs	12		10
TRICEPS	S68	Tricep Push Down	12		10		8
	* S22	One arm Dumbbell Triceps Extension.	10		10		12
CHEST	S57	Pec. Deck Flys	Fatigue		Fatigue		Fatigue
ABDOMINALS	S38	Pelvic Raises	15		12		10

Week 2, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	15		10		12
	S58	Leg Press	12		10		8
	S47	Leg Extension	10/6		10/6
	S66	Outer-Thigh Abduction (Cable)	10/6		8/4
	S7	Standing calf raises	12		12		12
BACK	S14	Front lat machine pulldown	12		10		10
	S13	One arm row	10/6		8/5
	S15	Back extension lying on stomach	12		12		10
BICEPS	S45	Cable Curl	12		10		12
	S51	Hammer Curls	10		12		10
FOREARMS	* S28	Reverse wrist curls (Db)	12		12
ABDOMINALS	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	Fatigue		Fatigue

Week 3, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	12/6		10/5		8/4
	S29	Bench Press (Db)	10		12		12
	S56	Pullover	10		8		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		8		10
	S61	One Arm Lateral Raise (Cable)	12/6		12/6
	S65	Upright Rows (Bb)	10		10		8
TRICEPS	S69	Lying Tricep Extension (Bb)	10		10		10
	* S68	Tricep Push Down	12		12		12
	S23	Kick backs	10/5		10/5
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S72	Leg Pull Prone	15		12		10
	* S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 3, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S10	Leg extensions with rubberband	12/6		10/5		8/4
	S43	Lying Leg Curl	12		10		12
	S47	Leg Extension	12		10		10
	S1	Squats	12		10		8
	S48	Seated Calf Raises	12		12		10
	* S7	Standing calf raises	8		8		8
BACK	S14	Front lat machine pulldown	12		12		12
	S13	One arm row	10		12		10
	S60	Seated Cable Row	12		12
BICEPS	S44	Concentration Curl	12/8		10/6		8/5
	S45	Cable Curl	8		10		12
FOREARMS	S28	Reverse wrist curls (Db)	12		10		12
	* S70	Wrist Curl (Bb)	12		10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 3, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S29	Bench Press (Db)	12/6		12/6		12/6
	S53	Dips	10		10		10
	* S35	Push – ups	10		10		10
SHOULDERS AND TRAPEZIUS	S65	Upright Rows (Bb)	12		10		8
	S64	Bent-Over Lateral Raises (Db)	10		10		10
	S21	Dumbbell Shrugs	12		12
	S63	Alternate Front Raise (Db)	12		10
TRICEPS	S68	Tricep Push Down	10		8		8
	S50	Tricep Bench Dips	10/6		8/4
	S49	Tricep Extension (Cable)	8		10		12
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S40	Bent Kick Crosses	Fatigue		Fatigue		Fatigue
	* S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

Week 4, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S1	Squats	10/6		8/5		5/8
	S58	Leg Press	10		8		10
	S5	Stiff-leg dead lifts (Db)	10		10		8
	S47	Leg Extension	10		10		8
	S7	Standing calf raises	15/8		12/6		15/6
BACK	S12	Lat machine pulldowns	10		8		6
	S16	Hyperextensions reserved	10		10		10
	* S59	Chin-Ups	8		10		12
BICEPS	S52	Incline Bench Curl	10		10		10
	S26	Preacher Curl (Db)	10		10		8
FOREARMS	S28	Reverse wrist curls (Db)	10/6		8/4
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S72	Leg Pull Prone	15/8		12/6
	*S74	Hanging Leg Lifts	Fatigue		Fatigue

Week 4, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	15		12		10		8
	S33	Flys (Db)	10/5		10/5		10/5
	S31	Bench Press (Bb)	12		10		8
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	10		10		10
	S63	Alternate Front Raise (Db)	12		12		12
	S64	Bent-Over Lateral Raises (Db)	12		12
	* S21	Dumbbell Shrugs	12/8		12/6
TRICEPS	S50	Tricep Bench Dips	10		8		8
	S68	Tricep Push Down	12		12		12
	* S49	Tricep Extension (Cable)	10/6		6/10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

Week 4, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		12		12
	S4	Lunges (Db)	10		8		8
	S43	Lying Leg Curl	10/6		10/6		10/6
	* S47	Leg Extension	10/6		10/6		10/6
	S48	Seated Calf Raises	15		15		15
BACK	S59	Chin-Ups	10		8		6
	S54	Machine Rows	10		10		10
	S14	Front lat machine pulldown	12		12		12
BICEPS	S25	Bicep curls (Db)	10		10		8
	S51	Hammer Curls	10		10		8
FOREARMS	S28	Reverse wrist curls (Db)	15		12		10
ABDOMINALS	S73	The Roll-Up	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	Fatigue		Fatigue

Week 5, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S46	Decline Push–ups	15		12		10
	S30	Incline Bench Press (Db)	10		10		10
	S57	Pec. Deck Flys	12/8		12/6
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		10		10
	S61	One Arm Lateral Raise (Cable)	12		10		8
	S54x	BENT OVERxx LATERAL RAISES (Db)	10		10		10
	S21	Dumbbell Shrugs	12		12		12
TRICEPS	S23	Kick backs (Db)	12		12		12
	S68	Tricep Push Down	10/6		10/5		8/4
	* S69	Lying Tricep Extension (Bb)	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	15		12		15
	* S73	The Roll-Up	Fatigue		Fatigue		Fatigue

Week 5, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S47	Leg Extension	12		10		8
	S43	Lying Leg Curl	12		10		8
	S1	Squats	10		12		15
	S58	Leg Press	8/4		8/4
	S8	Standing Calf raises (Db)	10/6		12/6		15/6
BACK	S59	Chin-Ups	10		8		6
	S14	Front lat machine pulldown	6		8		10
	* S15	Back extension lying on stomach	15		12		10
BICEPS	S52	Incline Bench Curl	10/6		8/4		4/8
	S26	Preacher Curl (Db)	8		8
FOREARMS	S28	Reverse wrist curls (Db)	12		10
	S70	Wrist Curl (Bb)	12		10
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	Fatigue		Fatigue

Week 5, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S29	Bench Press (Db)	15		12		10		8
	S53	Dips	8		8		6
	S34	Incline Flys (Db)	12/8		10/6
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	8		10		12
	S20	Upright Row (Db)	12		10		8
	S19	Lateral Raise (Db)	12		10		8
	* S21	Dumbbell Shrugs	12		12		12
TRICEPS	S68	Tricep Push Down	12		12		12
	S49	Tricep Extension (Cable)	10		10		10
	S24	Lying dumbbell triceps extension	8		8
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	* S37	Twisted Crunches	Fatigue		Fatigue

Week 6, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	12		10		8
	S1	Squats	10		10		10
	S5	Stiff-leg dead lifts (Db)	10/6		12/8		12/8
	S10	Leg extensions with rubberband	10		10		8
	S7	Standing calf raises	12		12		12
BACK	S13	One arm row	12		10		8
	S59	Chin-Ups	8		8
	S60	Seated Cable Row	10/6		10/6		10/6
BICEPS	S52	Incline Bench Curl	10		12		15
	S44	Concentration Curl	10		10		8
	S45	Cable Curl	10		10		8
FOREARMS	S70	Wrist Curl (Bb)	15		15		15
ABDOMINALS	* S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	* S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 6, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	12		10		8		12
	S56	Pullover	10		10		10
	S46	Decline Push–ups	12/6		12/6
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	8		10		12
	S61	One Arm Lateral Raise (Cable)	10		10		10
	S62	Upright Row (Cable)	10		10		10
	S21	Dumbbell Shrugs	12/8		12/6		15/6
TRICEPS	S24	Lying dumbbell triceps extension	12		10		8
	S68	Tricep Push Down	12		10		8
	* S49	Tricep Extension (Cable)	12		12		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue
	* S37	Twisted Crunches	Fatigue		Fatigue

Week 6, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S1	Squats	12		10		8		8
	S43	Lying Leg Curl	8		10		12
	S47	Leg Extension	8		10		12
	S4	Lunges (Db)	8		8		8
	S48	Seated Calf Raises	12		12		12
	* S7	Standing calf raises	12		10		8
BACK	S14	Front lat machine pulldown	8/8		8/8		8/8
	S15	Back extension lying on stomach	12		10		8
	S13	One arm row	10		10		10
BICEPS	S51	Hammer Curls	10		10		10
	S44	Concentration Curl	8/5		8/5
	S26	Preacher Curl (Db)	10		10
ABDOMINALS	S72	Leg Pull Prone	20		20		20
	*S36	Crunches	Fatigue		Fatigue		Fatigue

Week 7, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S33	Flys (Db)	12		10		8
	S29	Bench Press (Db)	8		10		12
	S53	Dips	8		8		8
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		8		12
	S64	Bent-Over Lateral Raises (Db)	8		8		8
	S62	Upright Row (Cable)	10/5		10/5
	* S21	Dumbbell Shrugs	12		15		12
TRICEPS	S68	Tricep Push Down	10		10		10
	S69	Lying Tricep Extension (Bb)	8/5		8/5		8/5
	* S23	Kick backs (Db)	10/6		10/6
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	* S38	Pelvic Raises	12		12		12

Week 7, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	15		12		10		8
	S2	Lunge	8		10		12
	S5	Stiff-leg dead lifts (Db)	10/6		10/6		8/8
	S47	Leg Extension	10/6		10/6		8/8
	S7	Standing calf raises	15		15		12
	* S48	Seated Calf Raises	12		12		10
BACK	S59	Chin-Ups	10		8		8
	S16	Hyperextensions reserved	10/6		8/4		12/6
	S60	Seated Cable Row	8		10		12
BICEPS	S45	Cable Curl	12		10		8
	S52	Incline Bench Curl	8		10		12
FOREARMS	* S28	Reverse wrist curls (Db)	12		15		12
ABDOMINALS	S73	The Roll-Up	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

Week 7, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	12		10		8		8
	S29	Bench Press (Db)	12		10		8
	S33	Flys (Db)	12		10		8
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	10/6		8/4		8/4
	S65	Upright Rows (Bb)	10		8		8
	S63	Alternate Front Raise (Db)	8		8
	* S21	Dumbbell Shrugs	8/8		10/6		12/8
TRICEPS	S68	Tricep Push Down	10		8		8
	S69	Lying Tricep Extension (Bb)	12		10		8
	S49	Tricep Extension (Cable)	12		10		8
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue

Week 8, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S2	Lunge	12		10		8
	S58	Leg Press	10/6		10/6		10/6
	S47	Leg Extension	10/6		10/6		8/4
	S43	Lying Leg Curl	10/6		10/6		8/4
	S48	Seated Calf Raises	12		12		12
BACK	S13	One arm row	8		8		8
	S14	Front lat machine pulldown	10/6		8/5		10/4
	* S12	Lat machine pulldowns	12		12		12
BICEPS	S45	Cable Curl	12		12		12
	S25	Bicep curls (Db)	10		10		10
	S26	Preacher Curl (Db)	8		8		8
FOREARMS	S26xx	REVERSE WRIST xxCURLS (Db)	15		12		15
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	* S75	Hanging Leg Lifts To Sides

Week 8, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S31	Bench Press (Bb)	15		12		8		8
	S53	Dips	10		8		6
	S57	Pec. Deck Flys	12		10		10
SHOULDERS AND TRAPEZIUS	S62	Upright Row (Cable)	12		10		10
	S17	Shoulder Press (Db)	10		10		12
	S19	Lateral Raise (Db)	10		10		12
	*S21	Dumbbell Shrugs	12		12		12
TRICEPS	S50	Tricep Bench Dips	8/4		8/4		5/5
	S49	Tricep Extension (Cable)	10		10		12
	S68	Tricep Push Down	8		8
ABDOMINALS	S71	Rolling Back	20		15		12
	S36	Crunches	Fatigue		Fatigue		Fatigue
	* S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 8, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	12		12		12
	S6	Stiff-leg dead lifts (Bb)	10		10		10
	S4	Lunges (Db)	10		10		8
	S47	Leg Extension	12/8		12/6		10/5
	S7	Standing calf raises	20		20		12
	S48	Seated Calf Raises	15		15		12
BACK	S13	One arm row	12		10		8
	S59	Chin-Ups	10		10		10
	S60	Seated Cable Row	12		12		12
BICEPS	S44	Concentration Curl	12		10		8		12
	S26	Preacher Curl (Db)	12		10		8
FOREARMS	S28	Reverse wrist curls (Db)	12		12		12
	* S27	Dumbbell wrist curls	12		12		12
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	Fatigue		Fatigue

Week 9, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S53	Dips	10		8		8
	S31	Bench Press (Bb)	10		10		10
	S35	Push – ups	10		10		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12/6		10/8		8/4
	S64	Bent-Over Lateral Raises (Db)	8		8		8
	S61	One Arm Lateral Raise (Cable)	10		10		10
	* S21	SHRUGS (cxcxccBb)	15		15		12
TRICEPS	S22	One arm Dumbbell Triceps Extension.	12		10		8
	*S23	Kick backs (Db)	8		10		12
	S68	Tricep Push Down	10/6		8/4		6/8
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	* S40	Bent Kick Crosses	12/8		12/8

Week 9, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	12/8		10/6		8/4
	S58	Leg Press	10		10		10
	S43	Lying Leg Curl	10		10		8
	S4	Lunges (Db)	10		10		8
	S8	Standing Calf raises (Db)	12/8		12/8		12/8
BACK	S55	Machine Lower Back Workout	10		10		10
	S14	Front lat machine pulldown	12		12		12
	S60	Seated Cable Row	10		10		8
BICEPS	S25	Bicep curls (Db)	10		8		8
	S26	Preacher Curl (Db)	10		8		8
	S44	Concentration Curl	8/6		10/5
FOREARMS	S28	Reverse wrist curls (Db)	12		10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	* S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

Week 9, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	12		12		12
	S29	Bench Press (Db)	10		8		10
	S57	Pec. Deck Flys	10/6		10/6		10/6
SHOULDERS AND TRAPEZIUS	S62	Upright Row (Cable)	12		12		10
	S18	Arnold Press	8		8		8
	S61	One Arm Lateral Raise (Cable)	8		10		12
	* S21	Dumbbell Shrugs	12		12		12
TRICEPS	S68	Tricep Push Down	15		12		10		8
	S49	Tricep Extension (Cable)	12		12		10
	S50	Tricep Bench Dips	8		8		8
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	108-ss	CABLE CRUNCHESxxx	15		15		15
	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue
	* S37	Twisted Crunches	Fatigue		Fatigue

Week 10, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S2	Lunge	12		10		8		6
	S58	Leg Press	12		12		12
	S1	Squats	10		10		8
	S47	Leg Extension	12		10
	S43	Lying Leg Curl	12		10
	*S7	Standing calf raises	12		12		12
BACK	S59	Chin-Ups	10		8		6
	S54	Machine Rows	8		10		12
	S60	Seated Cable Row	8/5		8/5		8/5
BICEPS	S44	Concentration Curl	10/6		10/5		10/4
	S45	Cable Curl	12		12		8
	S52	Incline Bench Curl	10		10		8
FOREARMS	S27	Dumbbell wrist curls	15		12		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 10, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S31	Bench Press (Bb)	12		10		10
	S56	Pullover	10		10		8
	S53	Dips	10		8		6
	S34	Incline Flys (Db)	10		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		10		10
	S20	Upright Row (Db)	8		8		8
	S19	Lateral Raise (Db)	10		10		10
	S63	Alternate Front Raise (Db)	15		15
	S21	Dumbbell Shrugs	12		12		12
TRICEPS	S69	Lying Tricep Extension (Bb)	12/8		10/6		8/4
	S49	Tricep Extension (Cable)	12		10		10
	S50	Tricep Bench Dips	10		10		8
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	* S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue

Week 10, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	12		10		8
	S5	Stiff-leg dead lifts (Db)	10/6		10/6		10/6
	S3	Squats (Db)	8		12		12
	S47	Leg Extension	10/6		10/6		10/6
	S7	Standing calf raises	12		12		12
BACK	* S15	Back extension lying on stomach	12		10		12
	S54	Machine Rows	12		10		8
	S14	Front lat machine pulldown	10		10
	S12	Lat machine pulldowns	10		10
BICEPS	S52	Incline Bench Curl	12/6		10/6		12/6
	S51	Hammer Curls	8		8
FOREARMS	S28	Reverse wrist curls (Db)	12		12
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S71	Rolling Back	20		15		12
	* S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

Week 11, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	15		12		15
	S35	Push – ups	8		8		8
	S34	Incline Flys (Db)	10		10
	* S29	Bench Press (Db)	12		12
SHOULDERS AND TRAPEZIUS	S64	Bent-Over Lateral Raises (Db)	12		10		8
	S65	Upright Rows (Bb)	10		12		8
	S18	Arnold Press	10		12		15
	* S21	Dumbbell Shrugs	10		10
TRICEPS	S68	Tricep Push Down	10/6		8/5		6/6
	S49	Tricep Extension (Cable)	8		8
	S22	One arm Dumbbell Triceps Extension.	10		10
ABDOMINALS	S72	Leg Pull Prone	15		12		12
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

Week 11, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S4	Lunges (Db)	15		12		10
	S58	Leg Press	10		8		10
	S66	Outer-Thigh Abduction (Cable)	12		10		12
	S67	Inner Thigh Adduction (Cable)	12		10		12
	S48	Seated Calf Raises	12/8		12/8		12/8
	* S7	Standing calf raises	10		10		10
BACK	S59	Chin-Ups	12		10		8		6
	S13	One arm row	8		10		12
	S12	Lat machine pulldowns	6		8		10
	S60	Seated Cable Row	10		8		6
BICEPS	S26	Preacher Curl (Db)	12		10		12
	S45	Cable Curl	10		8		8
	S52	Incline Bench Curl	10		8		8
ABDOMINALS	*S37	Twisted Crunches	15		15		15
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S38	Pelvic Raises	Fatigue		Fatigue

Week 11, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	12		10		12
	S29	Bench Press (Db)	10		10		10
	S33	Flys (Db)	10		10		10
	* S53	Dips			8
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		8
	S63	Alternate Front Raise (Db)	15		12
	S19	Lateral Raise (Db)	12		12
	S20	Upright Row (Db)	10		10
	* S21	Dumbbell Shrugs	15		15
TRICEPS	S68	Tricep Push Down	10		12		15
	S50	Tricep Bench Dips	8		8		8
	* S69	Lying Tricep Extension (Bb)	8/8		10/6		12/5
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 12, Workout 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	12		10		8		8
	S58	Leg Press	8		8		8
	S6	Stiff-leg dead lifts (Bb)	10		10		10
	S4	Lunges (Db)	10		10
	S8	Standing Calf raises (Db)	12/8		12/8		12/8
BACK	S54	Machine Rows	12		12		12
	S60	Seated Cable Row	8		8		8
	S15	Back extension lying on stomach	12		15
	* S59	Chin-Ups	10		10
BICEPS	S51	Hammer Curls	12		10
	S45	Cable Curl	12		10
	S52	Incline Bench Curl	8		8		8
FOREARMS	S28	Reverse wrist curls (Db)	15		15
	S27	Dumbbell wrist curls	10		10
ABDOMINALS	* S36	Crunches	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

Week 12, Workout 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	12		12		12
	S35	Push – ups	8		8		8
	S56	Pullover	10		12		12
	S53	Dips	8		8
SHOULDERS AND TRAPEZIUS	S64	Bent-Over Lateral Raises (Db)	12		12		12
	S17	Shoulder Press (Db)	10		8		10
	048-st	ALTERNATE FRONT xxx RAISE (Db)	8/6		10/5
	S62	Upright Row (Cable)	8		8
	S21	Dumbbell Shrugs	12		12
TRICEPS	S24	Lying dumbbell triceps extension	12		12		12
	S68	Tricep Push Down	15/6		12/6
	S23	Kick backs (Db)	10		8		6
ABDOMINALS	* S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	* S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 12, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S1	Squats	12		10		8		6
	S58	Leg Press	10		12		15
	S47	Leg Extension	12		12		12
	S43	Lying Leg Curl	10		10		10
	S48	Seated Calf Raises	12/8		12/8		12/8
BACK	S54	Machine Rows	12		12		12
	S14	Front lat machine pulldown	10		10		10
	S60	Seated Cable Row	12		10		8
	* S59	Chin-Ups	8		8
BICEPS	S44	Concentration Curl	12		12		12
	S51	Hammer Curls	15		15
	S45	Cable Curl	12		12
FOREARMS	S27	Dumbbell wrist curls	15/8		12/6		12/6
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	Fatigue		Fatigue		Fatigue