Phase 1: Day 4

[learn_more caption=”Seated Dumbbell Press”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Standing Dumbbell Straight-Arm Front Delt Raise to A ‘T’ (up and open)”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Side Lateral Raise”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Seated Bent-Over Rear Delt Raise”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Exercise Ball Crunch”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Air Bike”] 3 sets of 12 reps, 1 min rest[/learn_more]

Phase 1: Day 3

[learn_more caption=”Running”] 30 minutes running[/learn_more]

[learn_more caption=”Leg Press”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Leg Extensions”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Wide Stance Barbell Squat”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Seated Leg Curl”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Standing Calf Raises”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Seated Calf Raisesl”] 3 sets of 12 reps, 1 min rest[/learn_more]

20140325-200139.jpg

Phase 1: Day 2

[learn_more caption=”Running”] 30 minutes running[/learn_more]

[learn_more caption=”Wide-Grip Lat Pulldown”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”One-Arm Dumbbell Row”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Seated Cable Rows”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Underhand Cable Pulldowns”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Dumbbell Alternate Bicep Curl”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”One Arm Dumbbell Preacher Curl”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Standing Biceps Cable Curl”] 3 sets of 12 reps, 1 min rest[/learn_more]

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Phase 1: Day 1

[learn_more caption=”Running”] 30 minutes running[/learn_more]

[learn_more caption=”Wide Pushups”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Dumbbell Bench Press”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Flat Bench Cable Flyes”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Narrow Pushups”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Standing Dumbbell Triceps Extension”] 3 sets of 12 reps, 1 min rest[/learn_more]

[learn_more caption=”Triceps Pushdown”] 3 sets of 12 reps, 1 min rest[/learn_more]