PHASE ONE: SIZE

MAY 21-JUNE 15

PHASE ONE: SIZE

MAY 21-JUNE 15

AM:
Monday Bench Press 10/8/6/4 Incline Dumbbell Press 10/8/6 Decline Bench10/8/6 Cable Flys10/8/6 Push Ups10/10/10 Tuesday Barbell Squat 10/8/6/4 Leg Extensions10/8/6 Leg Curls10/8/6 Seated Calf Raises10/8/6 Dead Lifts10/8/6 Barbell Good Morning10/10/10 Romanian Raises10/10/10 Wednesday Barbell Shoulder Press 10/8/6/4 Dumbbell Arnold Press10/8/6 Dumbbell Lateral Raises10/8/6 Dumbbell Front Raises10/8/6 Barbell Upright Row10/8/6 Shrugs10/8/6 Thursday Close-Grip Bench Press 10/8/6/4 Skull Crushers10/8/6 Cable Pulldowns10/8/6 Overhead Dumbbell Extensions10/8/6 Pushdown Machine10/8/6 Dips10/10/10 Friday Pull Ups10/10/10 Wide Grip Pull Downs10/8/6/4 Bent Over Barbell Row10/8/6 Reverse Flys10/8/6 Seated Alternating Dumbbell Curl10/8/6/4 Hammer Curls10/8/6 Preacher Curls10/8/6 Supinated Bent Over Rows10/8/6 21s21/21/21 Wednesday 80m Dash (80%)1 50m Dash (90%)2 30m Dash (100%)3 400m Brisk Walk Monday 100m Dash (80%)5 400m Brisk Walk

PM:

PHASE TWO: STRENGTH

JUNE 18-JULY 13

PHASE TWO: STRENGTH

JUNE 18-JULY 13

AM:
Monday Bench Press 6/5/4/3 Incline Dumbbell Press 6/5/4/3 Decline Bench6/5/4/3 Cable Flys6/5/4 Push Ups10/10/10 Tuesday Barbell Squat 6/5/4/3 Leg Extensions6/5/4 Leg Curls6/5/4 Seated Calf Raises6/5/4 Dead Lift6/5/4 Barbell Good Morning10/10/10 Romanian Raises10/10/10 Wednesday Barbell Shoulder Press 6/5/4/3 Dumbbell Arnold Press6/5/4 Dumbbell Lateral Raises6/5/4 Dumbbell Front Raises6/5/4 Barbell Upright Row6/5/4 Shrugs6/5/4 Thursday Close-Grip Bench Press 6/5/4 Skull Crushers6/5/4 Cable Pulldowns6/5/4 Overhead Dumbbell Extensions6/5/4 Pushdown Machine6/5/4 Dips10/10/10 Friday Pull Ups10/10/10 Wide Grip Pull Downs6/5/4 Bent Over Barbell Row6/5/4 Reverse Flys6/5/4 Seated Alternating Dumbbell Curl6/5/4 Hammer Curls6/5/4 Preacher Curls6/5/4 Supinated Bent Over Rows6/5/4 21s21/21/21 Wednesday 80m Dash (80%)1 50m Dash (90%)2 30m Dash (100%)3 400m Brisk Walk Monday 100m Dash (80%)5 400m Brisk Walk

PM:

PHASE THREE: SIZE V2

JULY 16-AUGUST 10

PHASE THREE: SIZE V2

JULY 16-AUGUST 10

AM:
Monday Bench Press 10/8/6/4 Incline Dumbbell Press 10/8/6 Decline Bench10/8/6 Cable Flys10/8/6 Push Ups10/8/6 Tuesday Barbell Squat 10/8/6/4 Leg Extensions10/8/6 Leg Curls10/8/6 Seated Calf Raises10/8/6 Dead Lift10/8/6 Barbell Good Morning10/10/10 Romanian Raises10/10/10 Wednesday Barbell Shoulder Press 10/8/6/4 Dumbbell Arnold Press10/8/6 Dumbbell Lateral Raises10/8/6 Dumbbell Front Raises10/8/6 Barbell Upright Row10/8/6 Shrugs10/8/6 Thursday Close-Grip Bench Press 10/8/6/4 Skull Crushers10/8/6 Cable Pulldowns10/8/6 Overhead Dumbbell Extensions10/8/6 Pushdown Machine10/8/6 Dips10/10/10 Friday Pull Ups10/10/10 Wide Grip Pull Downs10/8/6/4 Bent Over Barbell Row10/8/6 Reverse Flys10/8/6 Seated Alternating Dumbbell Curl10/8/6/4 Hammer Curls10/8/6 Preacher Curls10/8/6 Supinated Bent Over Rows10/8/6 21s21/21/21 Wednesday 80m Dash (80%)1 50m Dash (90%)2 30m Dash (100%)3 400m Brisk Walk Monday 100m Dash (80%)5 400m Brisk Walk

PM:

ABDOMINALS
MONDAYS/WEDNESDAYS/FRIDAYS
Monday Cable Crunches10/10/10 Ab Rollers15/15/15 Decline Crunch10/10/10 Bicycles3x60sec Wednesday Dumbbell Side Dips10/10/10 Bosu Ball Side Crunches10/10/10 Hanging Leg Raise with Twists15/15/15 Russian Twists3x60sec Friday Front Plank10x30sec Left Side Plank10x30sec Right Side Plank10x30sec

STRETCHING
STUDIES SHOW MEN WHO STRETCH LIFT 800 TIMES MORE AND GET 800 TIMES MORE BITCHES
Monday Wall Stretch30sec Behind the Back Chest Stretch20sec Cross-Body Shoulder/Tricep Stretch15sec Jumping Jacks--25 Tuesday Split-Leg Hamstring Stretch15sec Butterfly Stretch25sec Laying Down Quad Stretch20sec Wall Calf Stretch15sec Jumping Jacks--25 Wednesday Shoulder Pulls15sec Shoulder Rolls10sec Cross-Body Shoulder/Tricep Stretch15sec Arm Circles20sec each size, in&out Jumping Jacks--25 Thursday Shoulder Pulls15sec Shoulder Rolls10sec Cross-Body Shoulder/Tricep Stretch15sec Jumping Jacks--25 Friday Wall Stretch30sec Sitting-on-Hands Bicep Stretch20sec Cross-Body Shoulder/Tricep Stretch15sec Jumping Jacks--25