STRENGTH WORKOUT

MAKE SURE YOU DO

4 WEEKS, THIS CHART IS ONLY ONE WEEK!

WEEK 1
Exercise

Muscles

Weight

1
2
3
4
5
6
7
8

Upper Body
Biceps
Triceps
Deltoids
Pectorals
Rectus Abdmoninis
Olibques
Wrist Extensors
Wrist Flexors

pounds

1
2
3
4
5
6
7
8

Lower Body
Quadriceps
Hamstring
Gastrocnemius
Tibialis Anterior
Trapezius
Lastimis Dorsi
Erector Spinae
Glute Maximus

pounds

____ minutes

Full Body
Biceps
Triceps
Deltoids
Pectorals
Rectus Abdmoninis
Olibques

pounds

____ minutes

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16

Wrist Extensors
Wrist Flexors
Quadriceps
Hamstring
Gastrocnemius
Tibialis Anterior
Trapezius
Lastimis Dorsi
Erector Spinae
Glutemas Maximus

Sets and Reps

Frequency
day

Intensity

Time

easy, moderate, hard

____ minutes

E WEEK!
Equipment

ENDURANCE WORKOUT
Exercise/Sport Drills
WEEK 1
Bicep Curl
Bench Press
Smith Machine Shrugs
Push Ups
Sit Ups
Russian Twist
Wrist Roller Curl
Cable Wrist Rollers
WEEK 2
Alien Squat
90/90 Hamstring
Squats
Calf Stretch
Cable Shrug
Seated Cable Row
Back Extension
Squats
WEEK 3
Bicep Curl
Bench Press
Smith Machine Shrugs
Push Ups
Sit Ups
Russian Twist
Wrist Roller Curl
Cable Wrist Rollers
WEEK 4
Alien Squat
90/90 Hamstring
Squats
Calf Stretch
Cable Shrug
Seated Cable Row

Muscles
Upper
Biceps
Triceps
Deltoids
Pectorals
Rectus Abdmoninis
Olibques
Wrist Extensors
Wrist Flexors
Lower
Quadriceps
Hamstring
Gastrocnemius
Tibialis Anterior
Trapezius
Latissimus Dorsi
Erector Spinae
Glute Maximus
Upper
Biceps
Triceps
Deltoids
Pectorals
Rectus Abdmoninis
Olibques
Wrist Extensors
Wrist Flexors
Lower
Quadriceps
Hamstring
Gastrocnemius
Tibialis Anterior
Trapezius
Latissimus Dorsi

Sets and Reps Weights

pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds
2-15 Sets
10 Pounds

Frequency Intensity
days
easy, moderate,hard
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat
Easy
Mon,Thur,Sat

2-15
2-15
2-15
2-15
2-15
2-15
2-15
2-15

Sets
Sets
Sets
Sets
Sets
Sets
Sets
Sets

10
10
10
10
10
10
10
10

Squats
Pounds
Squats
Pounds
Pounds
Pounds
Pounds
Pounds

Mon,Thur,Sat

2-30
2-30
2-30
2-30
2-30
2-30
2-30
2-30

Sets
Sets
Sets
Sets
Sets
Sets
Sets
Sets

20
20
20
20
20
20
20
20

Pounds
Pounds
Pounds
Pounds
Pounds
Pounds
Pounds
Pounds

Mon,Thur,Sat

Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat

Hard
Hard
Hard
Hard
Hard
Hard
Hard
Hard

2-30
2-30
2-30
2-30
2-30
2-30

Sets
Sets
Sets
Sets
Sets
Sets

20
20
20
20
20
20

Pounds
Pounds
Pounds
Pounds
Pounds
Pounds

Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat

Hard
Hard
Hard
Hard
Hard
Hard

Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat

Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat
Mon,Thur,Sat

Easy
Easy
Easy
Easy
Easy
Easy
Easy
Easy

Back Extension
Squats

Erector Spinae
Glute Maximus

2-30 Sets
2-30 Sets

20 Pounds
20 Pounds

Mon,Thur,Sat
Mon,Thur,Sat

Hard
Hard

Time
32 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
32 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
4 Mins
48 Mins
6 Mins
6 Mins
6 Mins
6 Mins
6 Mins
6 Mins
6 Mins
6 Mins
48 Mins
6 Mins
6 Mins
6 Mins
6 Mins
6 Mins
6 Mins

Equipment
Dumbells
Bench Press
Weights
Body
Body
Weight ball
Body
Body
Body
Body
Body
Body
Cable
Cable
Body
Body
Dumbells
Bench Press
Weights
Body
Body
Weight ball
Body
Body
Body
Body
Body
Body
Cable
Cable

6 Mins
6 Mins

Body
Body

CARDIO-RESPIRATORY
Exercise
Cardiorespiratory: Week One
1
2
3
4
5
6
7
8

Muscles Distance Reps

Cardiorespiratory: Week Two

Heart
Heart
Heart
Heart
Heart
Heart
Heart
Heart
Cardiorespiratory: Week Three
1
2
3
4
5
6
7
8

Heart
Heart
Heart
Heart
Heart
Heart
Heart
Heart
Cardiorespiratory: Week Four

1
2
3
4
5
6
7

Frequency

Intensity
uphill, weights,terain

Heart
Heart
Heart
Heart
Heart
Heart
Heart
Heart

1
2
3
4
5
6
7
8

WORKOUT

Heart
Heart
Heart
Heart
Heart
Heart
Heart

Heart

Time
_____minutes

_____ minutes

______minutes

_____ minutes

Equipment

FLEXIABILTY WORKOUT
Pose/Stretch
WEEK 1
1
2
3
4
5
6
7
8

Muscle

Frequency
days

Intensity
easy, moderate, hard

Time
____minutes

Biceps
Triceps
Deltoids
Pectorals
Rectus Abdmoninis
Olibques
Wrist Extensors
Wrist Flexors
WEEK 2

1
2
3
4
5
6
7
8

____minutes
Quadriceps
Hamstring
Gastrocnemius
Tibialis Anterior
Trapezius
Lastimis Dorsi
Erector Spinae
Glute Maximus

WEEK 3
1
2
3
4
5
6
7
8

____minutes
Biceps
Triceps
Deltoids
Pectorals
Rectus Abdmoninis
Olibques
Wrist Extensors
Wrist Flexors

WEEK 4
1
2
3
4
5
6
7

Set

____minutes
Quadriceps
Hamstring
Gastrocnemius
Tibialis Anterior
Trapezius
Lastimis Dorsi
Erector Spinae

Glute Maximus

Hold Time
seconds

Equipment