Академический Документы
Профессиональный Документы
Культура Документы
Monday Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Yoga X Tuesday Plyometrics Wednesday Shoulder & Arms, AB Ripper X Shoulder & Arms, AB Ripper X Shoulder & Arms, AB Ripper X Kenpo X Thursday Yoga X Friday Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Core Synergistics Saturday Kenpo X Sunday Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch
PHASE 1
Plyometrics
Yoga X
Kenpo X
Yoga X
Kenpo X
X Stretch
Yoga X
Monday
Chest, Shoulders & Tirceps, Ab Ripper X Chest, Shoulders & Tirceps, Ab Ripper X Chest, Shoulders & Tirceps, Ab Ripper X
Tuesday Plyometrics
Wednesday Back and Biceps, Ab Ripper X Back and Biceps, Ab Ripper X Back and Biceps, Ab Ripper X Kenpo X
Thursday Yoga X
Friday Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Core Synergistics
Saturday Kenpo X
PHASE 2
Plyometrics
Yoga X
Kenpo X
Yoga X
Kenpo X
Yoga X
X Stretch
Yoga X
Tuesday Plyometrics
Wednesday Shoulder & Arms, AB Ripper X Back and Biceps, Ab Ripper X Shoulder & Arms, AB Ripper X Back and Biceps, Ab Ripper X Kenpo X
Thursday Yoga X
Friday Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Core Synergistics
Saturday Kenpo X
Sunday Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch
Phase 3
Plyometrics
Yoga X
Kenpo X
Plyometrics
Yoga X
Kenpo X
Yoga X
Kenpo X
Yoga X
X Stretch
Yoga X
Double P90X
Monday Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Yoga X Tuesday Plyometrics Wednesday Shoulder & Arms, AB Ripper X Shoulder & Arms, AB Ripper X Shoulder & Arms, AB Ripper X Kenpo X Thursday Yoga X Friday Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Core Synergistics Saturday Kenpo X Sunday Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch
PHASE 1
Plyometrics
Yoga X
Kenpo X
Yoga X
Kenpo X
X Stretch
Yoga X
PHASE 2
Monday amCardio X pmCST, Ab Ripper X amCardio X pmCST, Ab Ripper X amCardio X pmCST, Ab Ripper X Yoga X
Tuesday Plyometrics
Plyometrics
Wednesday amCardio X pmB&B, Ab Ripper X amCardio X pmB&B, Ab Ripper X amCardio X pmB&B, Ab Ripper X Kenpo X
Thursday Yoga X
Yoga X
Yoga X
Friday amCardio X pmL&B, Ab Ripper X amCardio X pmL&B, Ab Ripper X amCardio X pmL&B, Ab Ripper X Core Synergistics
Saturday Kenpo X
Kenpo X
Kenpo X
X Stretch
Yoga X
Monday amCardio X pmC&B, Ab Ripper X amCardio X pmCST, Ab Ripper X amCardio X pmC&B, Ab Ripper X amCardio X pmCST, Ab Ripper X Yoga X
Tuesday amCardio X pm Plyometrics amCardio X pm Plyometrics amCardio X pm Plyometrics amCardio X pm Plyometrics Core Synergistics
Wednesday
Thursday
Shoulder & Arms, amCardio X AB Ripper X pmYoga Back and Biceps, Ab Ripper X amCardio X pmYoga
Shoulder & Arms, amCardio X AB Ripper X pmYoga Back and Biceps, Ab Ripper X Kenpo X amCardio X pmYoga X Stretch
Friday amCardio X pmL&B, Ab Ripper X amCardio X pmL&B, Ab Ripper X amCardio X pmL&B, Ab Ripper X amCardio X pmL&B, Ab Ripper X Core Synergistics
Saturday Kenpo X
Sunday Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch
Phase 3
Kenpo X
Kenpo X
Kenpo X
Yoga X
Lean P90X
Monday Core Synergistics Core Synergistics Core Synergistics Yoga X Tuesday Cardio X Wednesday Shoulder & Arms, AB Ripper X Shoulder & Arms, AB Ripper X Shoulder & Arms, AB Ripper X Kenpo X Thursday Yoga X Friday Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Cardio X Saturday Kenpo X Sunday Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch
PHASE 1
Cardio X
Yoga X
Kenpo X
Yoga X
Kenpo X
X Stretch
Yoga X
Tuesday Cardio X
Wednesday
Chest, Shoulders & Tirceps, Ab Ripper X Chest, Shoulders & Tirceps, Ab Ripper X Chest, Shoulders & Tirceps, Ab Ripper X
Thursday Yoga X
Friday Legs and Back, AB Ripper X Legs and Back, AB Ripper X Legs and Back, AB Ripper X Cardio X
Saturday Kenpo X
PHASE 2
Cardio X
Yoga X
Kenpo X
Yoga X
Kenpo X
Kenpo X
X Stretch
Yoga X
Tuesday Cardio X
Wednesday Shoulder & Arms, AB Ripper X Back and Biceps, Ab Ripper X Shoulder & Arms, AB Ripper X Back and Biceps, Ab Ripper X Kenpo X
Thursday Yoga X
Friday Core Synergistics Core Synergistics Core Synergistics Core Synergistics Cardio X
Saturday Kenpo X
Sunday Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch Rest or XStretch
Phase 3
Cardio X
Yoga X
Kenpo X
Cardio X
Yoga X
Kenpo X
Yoga X
Kenpo X
Yoga X
X Stretch
Yoga X
Mass P90X
Monday Chest & Back Tuesday Cardio X, Ab Ripper X Cardio X, Ab Ripper X Cardio X, Ab Ripper X BLOCK 1 PHASE 1, Targeted number of reps: (10 to 12) Wednesday Thursday Friday Shoulder & Arms X Stretch; Ab Ripper Legs & Back X or Abs/Core Plus X Stretch; Ab Ripper Legs & Back X or Abs/Core Plus X Stretch; Ab Ripper Legs & Back X or Abs/Core Plus Saturday Yoga X Sunday OFF
Yoga X
OFF
Yoga X
OFF
BLOCK 1 PHASE 2, Targeted number of reps: (8 to 10) Monday Chest & Back Chest & Back Chest & Back Tuesday Cardio X, Ab Ripper X Cardio X, Ab Ripper X Cardio X, Ab Ripper X Wednesday Shoulder & Arms Shoulder & Arms Shoulder & Arms Thursday X Stretch; Ab Ripper X or Abs/Core Plus X Stretch; Ab Ripper X or Abs/Core Plus X Stretch; Ab Ripper X or Abs/Core Plus Friday Legs & Back Saturday Yoga X Sunday OFF
Yoga X
OFF
Yoga X
OFF
RECOVERY Monday X - Stretch Tuesday Yoga X Wednesday Core Synergistics Thursday Kenpo Friday Yoga X Saturday X-Stretch Sunday OFF
BLOCK 2 PHASE 1, Targeted number of reps: (6 to 10) Monday Tuesday Wednesday Legs & Back Thursday Friday Saturday Yoga X Sunday OFF
Yoga X
OFF
BLOCK 2 PHASE 2, Targeted number of reps: (4 to 8) Monday Tuesday Wednesday Legs & Back Thursday Friday Saturday Yoga X Sunday OFF
X Stretch; Ab Ripper
Yoga X
OFF
Monday
Tuesday
BLOCK 2 PHASE 3, Targeted number of reps: (4 to 6) Wednesday Thursday Friday Back & Biceps X Stretch; Ab Ripper Legs & Back
Saturday Yoga X
Sunday OFF
RECOVERY Monday X - Stretch Tuesday Yoga X Wednesday Core Synergistics ` Thursday Kenpo Friday Yoga X Saturday X-Stretch Sunday OFF