BUILD AND BURN 2017 -- DAY 1 -- WEEK 1 -- BACK, BICEPS, FOREARMS

Last Date/Gym: Start: End: Total:

Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 1 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 1 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 1 -- ABS, CARDIO
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x20
Long Plank
seconds
Rest 1 minute between sets
3x10
Barbell Ab Press
reps
w/ 3 sec peak contraction hold
Rest 2 minutes between sets
3x20
Long Side Plank
seconds
No rest between left and right

Did It! CARDIO Choose One Cardio Session

15 minutes - intervals - 30/30
20 minutes - intervals - 30/60
15 minutes - intervals - 20/20
20 minutes - intervals - 40/180
60 minutes
As Fast as You Can
30 minutes - intervals - 60/60
30-60 minutes
30-60 minutes
5x15-20 reps
Bike Intervals: 30 seconds all all, 30 seconds recovery
Bike Intervals: 30 seconds all all, 60 seconds recovery
Bike Intervals: 20 seconds all all, 20 seconds recovery
Bike Intervals: 40 seconds all all, 180 seconds recovery
Treadmill Walking: 2.5% Incline - 4 mph speed
Burpees: 121 reps divided into the fewest sets
Stair Master: 60 seconds all out, 60 seconds recovery
Elliptical Machine: heartrate between 120-150 bpm
Steady State Bike: heartrate between 110-150 bpm
Burpees: rest time 1 minute bewteen each set

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 1 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Wide Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 1 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 7 -- WEEK 1 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 2 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 2 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 2 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 2 -- ABS, CARDIO
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x20
Long Plank
seconds
Rest 1 minute between sets
3x10
Barbell Ab Press
reps
w/ 3 sec peak contraction hold
Rest 2 minutes between sets
3x20
Long Side Plank
seconds
No rest between left and right

Did It! CARDIO Choose One Cardio Session

15 minutes - intervals - 30/30
20 minutes - intervals - 30/60
15 minutes - intervals - 20/20
20 minutes - intervals - 40/180
60 minutes
As Fast as You Can
30 minutes - intervals - 60/60
30-60 minutes
30-60 minutes
5x15-20 reps
Bike Intervals: 30 seconds all all, 30 seconds recovery
Bike Intervals: 30 seconds all all, 60 seconds recovery
Bike Intervals: 20 seconds all all, 20 seconds recovery
Bike Intervals: 40 seconds all all, 180 seconds recovery
Treadmill Walking: 2.5% Incline - 4 mph speed
Burpees: 121 reps divided into the fewest sets
Stair Master: 60 seconds all out, 60 seconds recovery
Elliptical Machine: heartrate between 120-150 bpm
Steady State Bike: heartrate between 110-150 bpm
Burpees: rest time 1 minute bewteen each set

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 2 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Wide Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 2 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 7 -- WEEK 2 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 3 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 3 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 3 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 3 -- ABS, CARDIO
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x20
Long Plank
seconds
Rest 1 minute between sets
3x10
Barbell Ab Press
reps
w/ 3 sec peak contraction hold
Rest 2 minutes between sets
3x20
Long Side Plank
seconds
No rest between left and right

Did It! CARDIO Choose One Cardio Session

15 minutes - intervals - 30/30
20 minutes - intervals - 30/60
15 minutes - intervals - 20/20
20 minutes - intervals - 40/180
60 minutes
As Fast as You Can
30 minutes - intervals - 60/60
30-60 minutes
30-60 minutes
5x15-20 reps
Bike Intervals: 30 seconds all all, 30 seconds recovery
Bike Intervals: 30 seconds all all, 60 seconds recovery
Bike Intervals: 20 seconds all all, 20 seconds recovery
Bike Intervals: 40 seconds all all, 180 seconds recovery
Treadmill Walking: 2.5% Incline - 4 mph speed
Burpees: 121 reps divided into the fewest sets
Stair Master: 60 seconds all out, 60 seconds recovery
Elliptical Machine: heartrate between 120-150 bpm
Steady State Bike: heartrate between 110-150 bpm
Burpees: rest time 1 minute bewteen each set

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 3 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Wide Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 3 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 7 -- WEEK 3 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 4 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 4 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 4 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 4 -- ABS, CARDIO
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x20
Long Plank
seconds
Rest 1 minute between sets
3x10
Barbell Ab Press
reps
w/ 3 sec peak contraction hold
Rest 2 minutes between sets
3x20
Long Side Plank
seconds
No rest between left and right

Did It! CARDIO Choose One Cardio Session

15 minutes - intervals - 30/30
20 minutes - intervals - 30/60
15 minutes - intervals - 20/20
20 minutes - intervals - 40/180
60 minutes
As Fast as You Can
30 minutes - intervals - 60/60
30-60 minutes
30-60 minutes
5x15-20 reps
Bike Intervals: 30 seconds all all, 30 seconds recovery
Bike Intervals: 30 seconds all all, 60 seconds recovery
Bike Intervals: 20 seconds all all, 20 seconds recovery
Bike Intervals: 40 seconds all all, 180 seconds recovery
Treadmill Walking: 2.5% Incline - 4 mph speed
Burpees: 121 reps divided into the fewest sets
Stair Master: 60 seconds all out, 60 seconds recovery
Elliptical Machine: heartrate between 120-150 bpm
Steady State Bike: heartrate between 110-150 bpm
Burpees: rest time 1 minute bewteen each set

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 4 -- BACK, BICEPS, FOREARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Wide Pull-ups

Rest 2-3 minutes between sets

3x6 V-Grip Pull Downs

Rest 2 minutes between sets

3x6 Barbell Row

Rest 2 minutes between sets

Bent Over
3x6-8
Dumbbell Raise
Rest 2 minutes between sets

3x5 Deadlifts

Rest 2-3 minutes between sets

3x6-8 Barbell Curls

Rest 1 minute between sets

Hammer Dumbbell
3x6-8
Curls
Rest 1 minute between sets
Barbell Reverse
3x10
Curls
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 4 -- CHEST, SHOULDERS, TRICEPS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

3x5 Flat Bench Press

Rest 2-3 minutes between sets

Standing Military
3x6
Brabell Press
Rest 2 minutes between sets
Standing Bilateral
3x6
Dumbbell Press
Rest 2 minutes between sets
Close Grip Triceps
3x6
Press
Rest 2 minutes between sets
Lying Barbell Triceps
3x6
Extensions
Rest 2 minutes between sets

3x10-12 Decline Push-Ups

Feet on bench, hands on floor

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 7 -- WEEK 4 -- LEGS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x5 Wide Barbell Squats

Rest 2 minutes between sets

Stationary Barbell
3x6-8
Lunges
Rest 1 min btwn left and right

3x10 Good Mornings

Rest 1 minute between sets

4x10 Nordic Curls

Rest 1 minute between sets

3x10 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

5x20 Standing Calf Raises

Rest 30 seconds between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 5 -- SHOULDERS, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Seated Lateral
3x12
Dumbbell Raises
Superset With

3x12 Seated Dumbbell Press

1 minute after each superset

Standing Dumbbell
3x12
Press
Rest 1 minute between sets
Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

3x15-20 Hanging Leg Raises

Rest 1 minute between sets

3x12 Ab Roller

Rest 1 minute between sets

3x15-20
Hanging Side Raises
per side
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 5 -- HAMSTRINGS, GLUTES, CALVES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

3x12 Nordic Curls

Rest 1 minute between sets

Unilateral Leg Curl on
3x12
Foam Roller
Rest 1 minute between sets

3x12 Good Mornings

Rest 1 minute between sets

3x12 Romanian Deadlifts

Rest 1 minute between sets

3x12 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

3x12 Bilateral Glute Thrust

Rest 1 minute between sets

Unilateral Standing Calf

4x20
Raises

Rest 1 minute after left and right are done each round

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 5 -- BACK
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Unilateral Dumbbell
3x12
Row w/ Neutral Grip
Rest 1 minute between sets
Bilateral Dumbbell
3x12
Row
Rest 1 minute between sets
Neutral Grip
3x12
Pull-Downs
Rest 1 minute between sets

Wide Grip
4x10
Pull-Downs

Rest 1 minute between sets

Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 5 -- CHEST, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Push-Ups

Rest 1 minute between sets

3x12 Incline Dumbbell Press

Rest 1 minute between sets

3x12 Lateral Push-Ups

Rest 1 minute between sets

3x12 Incline Ab Raise

Rest 1 minute between sets

3x12 Decline Sit-Ups

Rest 1 minute between sets

3x12 Russian Twist

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 5 -- ARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Incline Dumbbell Curls

Rest 1 minute between sets

Incline Hammer
3x12
Dumbbell Curls
Rest 1 minute between sets
Wrist Dumbbell
3x20
Extensions
Rest 1 minute between sets
Unilateral Triceps
3x12
Dumbbell Extension
Rest 1 minute between sets
Incline Triceps Barbell
3x12
Extension
Rest 1 minute between sets
Unilateral Dumbbell
3x12
Kick Back
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 5 -- QUADS, GLUTES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

Unilateral Box
4x10
Squat

Rest 1 minute between sets

3x12 Barbell Side Lunges

Rest 1 minute between sets

Bulgarian Split
3x12
Squat
Rest 1 minute between sets

3x12 Sumo Deadlifts

Rest 1 minute between sets

3x12 Bilateral Leg Curls

Rest 1 minute between sets

Unilateral Good
3x12
Mornings
Rest 1 minute between sets

Calf Raise (in leg press

4x20
machine or standing)

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 6 -- SHOULDERS, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Seated Lateral
3x12
Dumbbell Raises
Superset With

3x12 Seated Dumbbell Press

1 minute after each superset

Standing Dumbbell
3x12
Press
Rest 1 minute between sets
Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

3x15-20 Hanging Leg Raises

Rest 1 minute between sets

3x12 Ab Roller

Rest 1 minute between sets

3x15-20
Hanging Side Raises
per side
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 6 -- HAMSTRINGS, GLUTES, CALVES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

3x12 Nordic Curls

Rest 1 minute between sets

Unilateral Leg Curl on
3x12
Foam Roller
Rest 1 minute between sets

3x12 Good Mornings

Rest 1 minute between sets

3x12 Romanian Deadlifts

Rest 1 minute between sets

3x12 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

3x12 Bilateral Glute Thrust

Rest 1 minute between sets

Unilateral Standing Calf

4x20
Raises

Rest 1 minute after left and right are done each round

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 6 -- BACK
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Unilateral Dumbbell
3x12
Row w/ Neutral Grip
Rest 1 minute between sets
Bilateral Dumbbell
3x12
Row
Rest 1 minute between sets
Neutral Grip
3x12
Pull-Downs
Rest 1 minute between sets

Wide Grip
4x10
Pull-Downs

Rest 1 minute between sets

Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 6 -- CHEST, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Push-Ups

Rest 1 minute between sets

3x12 Incline Dumbbell Press

Rest 1 minute between sets

3x12 Lateral Push-Ups

Rest 1 minute between sets

3x12 Incline Ab Raise

Rest 1 minute between sets

3x12 Decline Sit-Ups

Rest 1 minute between sets

3x12 Russian Twist

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 6 -- ARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Incline Dumbbell Curls

Rest 1 minute between sets

Incline Hammer
3x12
Dumbbell Curls
Rest 1 minute between sets
Wrist Dumbbell
3x20
Extensions
Rest 1 minute between sets
Unilateral Triceps
3x12
Dumbbell Extension
Rest 1 minute between sets
Incline Triceps Barbell
3x12
Extension
Rest 1 minute between sets
Unilateral Dumbbell
3x12
Kick Back
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 6 -- QUADS, GLUTES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

Unilateral Box
4x10
Squat

Rest 1 minute between sets

3x12 Barbell Side Lunges

Rest 1 minute between sets

Bulgarian Split
3x12
Squat
Rest 1 minute between sets

3x12 Sumo Deadlifts

Rest 1 minute between sets

3x12 Bilateral Leg Curls

Rest 1 minute between sets

Unilateral Good
3x12
Mornings
Rest 1 minute between sets

Calf Raise (in leg press

4x20
machine or standing)

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 7 -- SHOULDERS, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Seated Lateral
3x12
Dumbbell Raises
Superset With

3x12 Seated Dumbbell Press

1 minute after each superset

Standing Dumbbell
3x12
Press
Rest 1 minute between sets
Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

3x15-20 Hanging Leg Raises

Rest 1 minute between sets

3x12 Ab Roller

Rest 1 minute between sets

3x15-20
Hanging Side Raises
per side
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 7 -- HAMSTRINGS, GLUTES, CALVES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

3x12 Nordic Curls

Rest 1 minute between sets

Unilateral Leg Curl on
3x12
Foam Roller
Rest 1 minute between sets

3x12 Good Mornings

Rest 1 minute between sets

3x12 Romanian Deadlifts

Rest 1 minute between sets

3x12 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

3x12 Bilateral Glute Thrust

Rest 1 minute between sets

Unilateral Standing Calf

4x20
Raises

Rest 1 minute after left and right are done each round

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 7 -- BACK
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Unilateral Dumbbell
3x12
Row w/ Neutral Grip
Rest 1 minute between sets
Bilateral Dumbbell
3x12
Row
Rest 1 minute between sets
Neutral Grip
3x12
Pull-Downs
Rest 1 minute between sets

Wide Grip
4x10
Pull-Downs

Rest 1 minute between sets

Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 7 -- CHEST, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Push-Ups

Rest 1 minute between sets

3x12 Incline Dumbbell Press

Rest 1 minute between sets

3x12 Lateral Push-Ups

Rest 1 minute between sets

3x12 Incline Ab Raise

Rest 1 minute between sets

3x12 Decline Sit-Ups

Rest 1 minute between sets

3x12 Russian Twist

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 7 -- ARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Incline Dumbbell Curls

Rest 1 minute between sets

Incline Hammer
3x12
Dumbbell Curls
Rest 1 minute between sets
Wrist Dumbbell
3x20
Extensions
Rest 1 minute between sets
Unilateral Triceps
3x12
Dumbbell Extension
Rest 1 minute between sets
Incline Triceps Barbell
3x12
Extension
Rest 1 minute between sets
Unilateral Dumbbell
3x12
Kick Back
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 7 -- QUADS, GLUTES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

Unilateral Box
4x10
Squat

Rest 1 minute between sets

3x12 Barbell Side Lunges

Rest 1 minute between sets

Bulgarian Split
3x12
Squat
Rest 1 minute between sets

3x12 Sumo Deadlifts

Rest 1 minute between sets

3x12 Bilateral Leg Curls

Rest 1 minute between sets

Unilateral Good
3x12
Mornings
Rest 1 minute between sets

Calf Raise (in leg press

4x20
machine or standing)

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 8 -- SHOULDERS, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Seated Lateral
3x12
Dumbbell Raises
Superset With

3x12 Seated Dumbbell Press

1 minute after each superset

Standing Dumbbell
3x12
Press
Rest 1 minute between sets
Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

3x15-20 Hanging Leg Raises

Rest 1 minute between sets

3x12 Ab Roller

Rest 1 minute between sets

3x15-20
Hanging Side Raises
per side
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 8 -- HAMSTRINGS, GLUTES, CALVES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

3x12 Nordic Curls

Rest 1 minute between sets

Unilateral Leg Curl on
3x12
Foam Roller
Rest 1 minute between sets

3x12 Good Mornings

Rest 1 minute between sets

3x12 Romanian Deadlifts

Rest 1 minute between sets

3x12 Unilateral Glute Thrust

Rest 1 minute after left and right are done each round

3x12 Bilateral Glute Thrust

Rest 1 minute between sets

Unilateral Standing Calf

4x20
Raises

Rest 1 minute after left and right are done each round

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 8 -- BACK
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

Unilateral Dumbbell
3x12
Row w/ Neutral Grip
Rest 1 minute between sets
Bilateral Dumbbell
3x12
Row
Rest 1 minute between sets
Neutral Grip
3x12
Pull-Downs
Rest 1 minute between sets

Wide Grip
4x10
Pull-Downs

Rest 1 minute between sets

Bent Over
3x12
Dumbbell Raise
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 8 -- CHEST, ABS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Push-Ups

Rest 1 minute between sets

3x12 Incline Dumbbell Press

Rest 1 minute between sets

3x12 Lateral Push-Ups

Rest 1 minute between sets

3x12 Incline Ab Raise

Rest 1 minute between sets

3x12 Decline Sit-Ups

Rest 1 minute between sets

3x12 Russian Twist

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 8 -- ARMS
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

3x12 Incline Dumbbell Curls

Rest 1 minute between sets

Incline Hammer
3x12
Dumbbell Curls
Rest 1 minute between sets
Wrist Dumbbell
3x20
Extensions
Rest 1 minute between sets
Unilateral Triceps
3x12
Dumbbell Extension
Rest 1 minute between sets
Incline Triceps Barbell
3x12
Extension
Rest 1 minute between sets
Unilateral Dumbbell
3x12
Kick Back
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 8 -- QUADS, GLUTES
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

Unilateral Box
4x10
Squat

Rest 1 minute between sets

3x12 Barbell Side Lunges

Rest 1 minute between sets

Bulgarian Split
3x12
Squat
Rest 1 minute between sets

3x12 Sumo Deadlifts

Rest 1 minute between sets

3x12 Bilateral Leg Curls

Rest 1 minute between sets

Unilateral Good
3x12
Mornings
Rest 1 minute between sets

Calf Raise (in leg press

4x20
machine or standing)

Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 9 -- PRESS DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

4x8 Flat Bench Press

Rest 1 minute between sets

4x8 Incline Bench Press

Rest 1 minute between sets

3x6-8 One Arm Push-Ups

Rest 1 minute after left and right

Close Grip Triceps

4x8
Press

Rest 1 minute between sets

Standing Bilateral
4x8
Dumbbell Press

Rest 1 minute between sets

3x10 Dips

Add weights on a belt if you can do more than 10 reps for all sets
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 9 -- PULL DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

5x10 Pull-Ups

If you can't do 10 without assistance, use an assisted pull-up machine or bands

Rest 1 minute between sets
1x10,10, Unilateral Dumbbell
10 Row w/ Neutral Grip
Drop Set
Rest 1 minute between sets

5x10 Pull-Downs

Rest 1 minute between sets

5x10 Chin-Ups

Rest 1 minute between sets

3x21 Dumbbell Curls

Rest 1 minute after each 21

2x10,10, Seated Cable Row w/

10 Neutral Grip

Drop Set
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 9 -- DEADLIFT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x12 Romanian Deadlifts

Rest 1 minute between sets

5x10 Unilateral Deadlifts

Rest 1 minute between sets

5x12 Sumo Deadlifts

Rest 1 minute between sets

5x12 Regular Deadlifts

Rest 2 minutes between sets

Comments:
 BUILD AND BURN 2017 -- DAY 4 -- WEEK 9 -- ACTIVE RECOVERY
Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 100 beats per minute
ACTIVITY Comments:

BUILD AND BURN 2017 -- DAY 4 -- WEEK 10 -- ACTIVE RECOVERY

Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 100 beats per minute
ACTIVITY Comments:

BUILD AND BURN 2017 -- DAY 4 -- WEEK 11 -- ACTIVE RECOVERY

Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 100 beats per minute
ACTIVITY Comments:

BUILD AND BURN 2017 -- DAY 4 -- WEEK 12 -- ACTIVE RECOVERY

Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 110 beats per minute
ACTIVITY Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 9 -- LEFTOVER DAY
Last Date/Gym: Start: End: Total:
Weight WORKOUT Weight/Reps

5x20 Burpees

Rest 30 seconds between sets

3x20 Butterfly

Each rep takes 3 seconds

Superset With

3x20 Ab Roller

Hold on bottom for 2-3 secs

1 minute after each superset
Bilateral Dumbbell
3x12
Curls
Triple Set With
Bilateral Dumbbell
3x12
Hammer Curls
Triple Set With
Dumbbell Wrist
3x20
Extensions
30 sec after each triple set

3x12 Rope Pushdown

Triple Set With

Close Grip Triceps Push-
3x10-12
Ups
Triple Set With
Lying Triceps Barbell
3x12
Extensions
30 sec after each triple set
Horizontal External
3x15-20
Shoulder Rotations
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 9 -- SQUAT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

10x10 Barbell Box Squats

Superset With

10x10 Goblet Squats

1 minute after each superset

Wide Stance Barbell
3x15
Squats
Superset With
Overhead Barbell
3x15
Squats
1 minute after each superset
Seated Adductor
3x15
Machine
Superset With
Seated Abductor
3x15
Machine
1 minute after each superset

3x12 Glute Kicks

Peak hold for 3 seconds and 3 seconds on the way down (eccentric rep)
No rest between left and right

Comments:
 BUILD AND BURN 2017 -- DAY 7 -- WEEK 9 -- ACTIVE RECOVERY
Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 100 beats per minute
ACTIVITY Comments:

BUILD AND BURN 2017 -- DAY 7 -- WEEK 10 -- ACTIVE RECOVERY

Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 100 beats per minute
ACTIVITY Comments:

BUILD AND BURN 2017 -- DAY 7 -- WEEK 11 -- ACTIVE RECOVERY

Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 100 beats per minute
ACTIVITY Comments:

BUILD AND BURN 2017 -- DAY 7 -- WEEK 12 -- ACTIVE RECOVERY

Date/Gym: Start: End: Total:
Stretch, go for a walk, foam roll. Don't do power walking or any
activity with your heart rate over 110 beats per minute
ACTIVITY Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 10 -- PRESS DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

4x8 Flat Bench Press

Rest 1 minute between sets

4x8 Incline Bench Press

Rest 1 minute between sets

3x6-8 One Arm Push-Ups

Rest 1 minute after left and right

Close Grip Triceps

4x8
Press

Rest 1 minute between sets

Standing Bilateral
4x8
Dumbbell Press

Rest 1 minute between sets

3x10 Dips

Add weights on a belt if you can do more than 10 reps for all sets
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 10 -- PULL DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

5x10 Pull-Ups

If you can't do 10 without assistance, use an assisted pull-up machine or bands

Rest 1 minute between sets
1x10,10, Unilateral Dumbbell
10 Row w/ Neutral Grip
Drop Set
Rest 1 minute between sets

5x10 Pull-Downs

Rest 1 minute between sets

5x10 Chin-Ups

Rest 1 minute between sets

3x21 Dumbbell Curls

Rest 1 minute after each 21

2x10,10, Seated Cable Row w/

10 Neutral Grip

Drop Set
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 10 -- DEADLIFT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x12 Romanian Deadlifts

Rest 1 minute between sets

5x10 Unilateral Deadlifts

Rest 1 minute between sets

5x12 Sumo Deadlifts

Rest 1 minute between sets

5x12 Regular Deadlifts

Rest 2 minutes between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 10 -- LEFTOVER DAY
Last Date/Gym: Start: End: Total:
Weight WORKOUT Weight/Reps

5x20 Burpees

Rest 30 seconds between sets

3x20 Butterfly

Each rep takes 3 seconds

Superset With

3x20 Ab Roller

Hold on bottom for 2-3 secs

1 minute after each superset
Bilateral Dumbbell
3x12
Curls
Triple Set With
Bilateral Dumbbell
3x12
Hammer Curls
Triple Set With
Dumbbell Wrist
3x20
Extensions
30 sec after each triple set

3x12 Rope Pushdown

Triple Set With

Close Grip Triceps Push-
3x10-12
Ups
Triple Set With
Lying Triceps Barbell
3x12
Extensions
30 sec after each triple set
Horizontal External
3x15-20
Shoulder Rotations
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 10 -- SQUAT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

10x10 Barbell Box Squats

Superset With

10x10 Goblet Squats

1 minute after each superset

Wide Stance Barbell
3x15
Squats
Superset With
Overhead Barbell
3x15
Squats
1 minute after each superset
Seated Adductor
3x15
Machine
Superset With
Seated Abductor
3x15
Machine
1 minute after each superset

3x12 Glute Kicks

Peak hold for 3 seconds and 3 seconds on the way down (eccentric rep)
No rest between left and right

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 11 -- PRESS DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

4x8 Flat Bench Press

Rest 1 minute between sets

4x8 Incline Bench Press

Rest 1 minute between sets

3x6-8 One Arm Push-Ups

Rest 1 minute after left and right

Close Grip Triceps

4x8
Press

Rest 1 minute between sets

Standing Bilateral
4x8
Dumbbell Press

Rest 1 minute between sets

3x10 Dips

Add weights on a belt if you can do more than 10 reps for all sets
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 11 -- PULL DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

5x10 Pull-Ups

If you can't do 10 without assistance, use an assisted pull-up machine or bands

Rest 1 minute between sets
1x10,10, Unilateral Dumbbell
10 Row w/ Neutral Grip
Drop Set
Rest 1 minute between sets

5x10 Pull-Downs

Rest 1 minute between sets

5x10 Chin-Ups

Rest 1 minute between sets

3x21 Dumbbell Curls

Rest 1 minute after each 21

2x10,10, Seated Cable Row w/

10 Neutral Grip

Drop Set
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 11 -- DEADLIFT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x12 Romanian Deadlifts

Rest 1 minute between sets

5x10 Unilateral Deadlifts

Rest 1 minute between sets

5x12 Sumo Deadlifts

Rest 1 minute between sets

5x12 Regular Deadlifts

Rest 2 minutes between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 11 -- LEFTOVER DAY
Last Date/Gym: Start: End: Total:
Weight WORKOUT Weight/Reps

5x20 Burpees

Rest 30 seconds between sets

3x20 Butterfly

Each rep takes 3 seconds

Superset With

3x20 Ab Roller

Hold on bottom for 2-3 secs

1 minute after each superset
Bilateral Dumbbell
3x12
Curls
Triple Set With
Bilateral Dumbbell
3x12
Hammer Curls
Triple Set With
Dumbbell Wrist
3x20
Extensions
30 sec after each triple set

3x12 Rope Pushdown

Triple Set With

Close Grip Triceps Push-
3x10-12
Ups
Triple Set With
Lying Triceps Barbell
3x12
Extensions
30 sec after each triple set
Horizontal External
3x15-20
Shoulder Rotations
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 11 -- SQUAT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

10x10 Barbell Box Squats

Superset With

10x10 Goblet Squats

1 minute after each superset

Wide Stance Barbell
3x15
Squats
Superset With
Overhead Barbell
3x15
Squats
1 minute after each superset
Seated Adductor
3x15
Machine
Superset With
Seated Abductor
3x15
Machine
1 minute after each superset

3x12 Glute Kicks

Peak hold for 3 seconds and 3 seconds on the way down (eccentric rep)
No rest between left and right

Comments:
 BUILD AND BURN 2017 -- DAY 1 -- WEEK 12 -- PRESS DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Last WORKOUT Weight/Reps

4x8 Flat Bench Press

Rest 1 minute between sets

4x8 Incline Bench Press

Rest 1 minute between sets

3x6-8 One Arm Push-Ups

Rest 1 minute after left and right

Close Grip Triceps

4x8
Press

Rest 1 minute between sets

Standing Bilateral
4x8
Dumbbell Press

Rest 1 minute between sets

3x10 Dips

Add weights on a belt if you can do more than 10 reps for all sets
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 2 -- WEEK 12 -- PULL DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps

3x30 Arm Circles

2x10 Burpees

2x30 Jumping Jacks

Horizontal External
3x20
Shoulder Rotations

2x20 Butterfly

Last WORKOUT Weight/Reps

5x10 Pull-Ups

If you can't do 10 without assistance, use an assisted pull-up machine or bands

Rest 1 minute between sets
1x10,10, Unilateral Dumbbell
10 Row w/ Neutral Grip
Drop Set
Rest 1 minute between sets

5x10 Pull-Downs

Rest 1 minute between sets

5x10 Chin-Ups

Rest 1 minute between sets

3x21 Dumbbell Curls

Rest 1 minute after each 21

2x10,10, Seated Cable Row w/

10 Neutral Grip

Drop Set
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 3 -- WEEK 12 -- DEADLIFT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

5x12 Romanian Deadlifts

Rest 1 minute between sets

5x10 Unilateral Deadlifts

Rest 1 minute between sets

5x12 Sumo Deadlifts

Rest 1 minute between sets

5x12 Regular Deadlifts

Rest 2 minutes between sets

Comments:
 BUILD AND BURN 2017 -- DAY 5 -- WEEK 12 -- LEFTOVER DAY
Last Date/Gym: Start: End: Total:
Weight WORKOUT Weight/Reps

5x20 Burpees

Rest 30 seconds between sets

3x20 Butterfly

Each rep takes 3 seconds

Superset With

3x20 Ab Roller

Hold on bottom for 2-3 secs

1 minute after each superset
Bilateral Dumbbell
3x12
Curls
Triple Set With
Bilateral Dumbbell
3x12
Hammer Curls
Triple Set With
Dumbbell Wrist
3x20
Extensions
30 sec after each triple set

3x12 Rope Pushdown

Triple Set With

Close Grip Triceps Push-
3x10-12
Ups
Triple Set With
Lying Triceps Barbell
3x12
Extensions
30 sec after each triple set
Horizontal External
3x15-20
Shoulder Rotations
Rest 1 minute between sets

Comments:
 BUILD AND BURN 2017 -- DAY 6 -- WEEK 12 -- SQUAT DAY
Last Date/Gym: Start: End: Total:
Weight WARMUP Weight/Reps
Bent Over Bent Leg
3x20
Raises
Leg Swings
2x30
(per leg)
Glute Thrust
2x20
(on floor)

2x20 Body Weight Squat

Leg Kick
1x20
(per leg)

Last WORKOUT Weight/Reps

10x10 Barbell Box Squats

Superset With

10x10 Goblet Squats

1 minute after each superset

Wide Stance Barbell
3x15
Squats
Superset With
Overhead Barbell
3x15
Squats
1 minute after each superset
Seated Adductor
3x15
Machine
Superset With
Seated Abductor
3x15
Machine
1 minute after each superset

3x12 Glute Kicks

Peak hold for 3 seconds and 3 seconds on the way down (eccentric rep)
No rest between left and right

Comments: