WORKSHEET

This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the

W = WEIGHT

first round and the bottom line for the second round.

WEEK 1

WEEK 2

WEEK 3

01 Standard Push-Ups
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WEEK 9

WEEK 1 1

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02 Wide Front Pull-Ups

03 Military Push-Ups

04 Reverse Grip Chin-Ups

05 Wide Fly Push-Ups

06 Closed Grip Overhand Pull-Ups

07 Decline Push-Ups

08 Heavy Pants

09 Diamond Push-Ups

10 Lawnmowers

11 Dive-Bomber Push-Ups

12 Back Flys

CHEST

| BACK

WORKSHEET

SHOULDERS

|CHEST
ARMS

This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the

BACK

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

R = REPS

with the number of reps performed. This is a repeat workout, so for each exercise use the top line for the

W = WEIGHT

first round and the bottom line for the second round.

WEEK 1
01 Alternating Shoulder Presses

WEEK 2

WEEK 3

WEEK 9

WEEK 1 1

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02 In & Out Bicep Curls

03 Two-Arm Tricep Kickbacks

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04 Deep Swimmers Presses

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05 Full Supination Concentration Curls

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06 Chair Dips
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07 Upright Rows
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08 Static Arm Curls

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09 Flip-Grip Twist Tricep Kickbacks

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10 Two-Angle Shoulder Flys

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11 Crouching Cohen Curls

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12 Lying-Down Tricep Extensions

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BONUS ROUND

13 In & Out Straight-Arm Shoulder Flys

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14 Congdon Curls
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15 Side Tri-Rises
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SH OULDERS

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ARMS

WORKSHEET

This routine is performed every week that is not a Recovery week. Use the spaces provided for each
exercise to record the number of reps performed. If using a band as a substitute for a pull-up bar,

R = REPS

indicate its color along with your rep count. Each pull-up exercise in this workout is performed
twice, so for each exercise use the top line for the first round and the bottom line for the second
round. While this workout consists of both leg and pull-up exercises, we would like you to record
the number of reps you performed for JUST THE PULL-UP EXERCISES.

WEEK 1
01

02

03

04

02

03

04

WEEK 3

WEEK 5

WEEK 6

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WEEK 1 1

WEEK 1 2

Wide Front Pull-Ups

Closed Grip Overhand Pull-Ups

Switch Grip Pull-Ups

WEEK 7
01

WEEK 2

Reverse Grip Chin-Ups

WEEK 9

WEEK 1 0

Reverse Grip Chin-Ups

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LEGS

| BACK

WORKSHEET

CHEST

| SHOULDERS

| TRICEPS
LE GS

This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for

BACK

each exercise to record the number of reps and the weight lifted (where applicable). If

R = REPS

W = WEIGHT

using a band, indicate its color along with the number of reps performed.

WEEK 5

WEEK 6

WEEK 7

WEEK 1 0

WEEK 1 2

01

Slow-Motion 3-in-1 Push-Ups

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In & Out Shoulder Flys

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03

Chair Dips

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04

Plange Push-Ups

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05

Pike Presses

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06

Side Tri-Rises

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07

Floor Flys

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08

Scarecrows

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09

Overhead Tricep Extensions

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10

Two-Twitch Speed Push-Ups

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11

Y-Presses

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12

Lying Tricep Extensions

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13

Side-to-Side Push-Ups

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14

Pour Flys

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Side-Leaning Tricep Extensions

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16

One-Arm Push-Ups

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17

Weighted Circles

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18

Throw the Bomb

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19

Clap or Plyo Push-Ups

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20

Slo-Mo Throws

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21

Front-to-Back Tricep Extensions

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22

One-Arm Balance Push-Ups

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23

Fly-Row Presses

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24

Dumbbell Cross-Body Blows

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WORKSHEET

BACK | BICEPS
C HEST, SHOULDERS
TRiceps

This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for

each exercise to record the number of reps and the weight lifted (where applicable). If

R = REPS

W = WEIGHT

using a band, indicate its color along with the number of reps performed.

WEEK 5

WEEK 6

WEEK 7

WEEK 1 0

WEEK 1 2

01

Wide Front Pull-Ups

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Lawnmowers

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03

Twenty-Ones

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04

One-Arm Cross-Body Curls

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05

Switch Grip Pull-Ups

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06

Elbows-Out Lawnmowers

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07

Standing Bicep Curls

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08

One-Arm Concentration Curls

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09

Corn Cob Pull-Ups

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10

Reverse Grip Bent-Over Rows

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11

Open Arm Curls

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12

Static Arm Curls

13

Towel Pull-Ups

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14

Congdon Locomotives

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15

Crouching Cohen Curls

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One-Arm Corkscrew Curls

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17

Chin-Ups

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18

Seated Bent-Over Back Flys

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19

Curl-Up/Hammer Downs

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20

Hammer Curls

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21

Max Rep Pull-Ups

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22

Superman

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23

In-Out Hammer Curls

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24

Strip-Set Curls

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BACK

BICEPS