BUILD

chad@zillafitness.com BACK & BI'S

DATE:
15 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________
Deadlift
8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
Pull Over 15 reps ________ ________ ________ ________ ________ ________
Pull Up 10 reps ________ ________ ________ ________ ________ ________
Pull Over 12 reps ________ ________ ________ ________ ________ ________
Pull Up 10 reps ________ ________ ________ ________ ________ ________
Pull Over 8 reps ________ ________ ________ ________ ________ ________
Pull Over - Drop Set 8 reps ________ ________ ________ ________ ________ ________
Pull Up 10 reps ________ ________ ________ ________ ________ ________
EZ Bar Row ________ ________ ________ ________ ________ ________
One-Arm Row 15 Reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Reverse Fly ________ ________ ________ ________ ________ ________
EZ Bar Row ________ ________ ________ ________ ________ ________
One-Arm Row 12 Reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Reverse Fly ________ ________ ________ ________ ________ ________
EZ Bar Row ________ ________ ________ ________ ________ ________
One-Arm Row 8 Reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Reverse Fly ________ ________ ________ ________ ________ ________
30 Seconds ________ ________ ________ ________ ________ ________
Close Grip
30 Seconds ________ ________ ________ ________ ________ ________
Chin-Up
30 Seconds ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
Seated
12 reps ________ ________ ________ ________ ________ ________
Bicep
8 reps ________ ________ ________ ________ ________ ________
Curl
8 reps Drop Set ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
1,1,2
12 reps ________ ________ ________ ________ ________ ________
Hammer Curl
8 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
Neutral EZ 12 reps ________ ________ ________ ________ ________ ________
Bar Curl 8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
Airplane 30 Seconds ________ ________ ________ ________ ________ ________
Cobra 30 Seconds ________ ________ ________ ________ ________ ________
 BUILD CHEST
chad@zillafitness.com AND TRI'S
DATE:
15 reps ________ ________ ________ ________ ________ ________
Dumbell 12 reps ________ ________ ________ ________ ________ ________
Chest Press 8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
Incline Dumbell Fly ________ ________ ________ ________ ________ ________
15 reps
Incline Dumbell Press ________ ________ ________ ________ ________ ________
Incline Dumbell Fly ________ ________ ________ ________ ________ ________
12 reps
Incline Dumbell Press ________ ________ ________ ________ ________ ________
Incline Dumbell Fly ________ ________ ________ ________ ________ ________
8 reps
Incline Dumbell Press ________ ________ ________ ________ ________ ________
Incline Dumbell Press 8 reps DS ________ ________ ________ ________ ________ ________
Close Grip Press ________ ________ ________ ________ ________ ________
Partial Chest Fly 15 reps ________ ________ ________ ________ ________ ________
Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______
Close Grip Press ________ ________ ________ ________ ________ ________
Partial Chest Fly 12 reps ________ ________ ________ ________ ________ ________
Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______
Close Grip Press ________ ________ ________ ________ ________ ________
Partial Chest Fly 8 reps ________ ________ ________ ________ ________ ________
Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______
15 reps ________ ________ ________ ________ ________ ________
Tricep 12 reps ________ ________ ________ ________ ________ ________
Extension 8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
Single Arm Kickback ________ ________ ________ ________ ________ ________
15 reps
Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______
Single Arm Kickback ________ ________ ________ ________ ________ ________
12 reps
Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______
Single Arm Kickback ________ ________ ________ ________ ________ ________
8 reps
Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______
Single Arm Kickback 8 reps DS ________ ________ ________ ________ ________ ________
Dips 60 Sec. ________ ________ ________ ________ ________ ________
In and Outs 60 Sec. ________ ________ ________ ________ ________ ________
 BUILD
chad@zillafitness.com LEGS
DATE:
15 reps ________ ________ ________ ________ ________ ________
Sumo 12 reps ________ ________ ________ ________ ________ ________
Squat 8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________

Alternating Lunges ________ ________ ________ ________ ________ ________

15 reps
Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Alternating Lunges ________ ________ ________ ________ ________ ________
12 reps
Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Alternating Lunges ________ ________ ________ ________ ________ ________
8 reps
Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

Parallel Squat ________ ________ ________ ________ ________ ________

Bulgarian Squat 15 reps ________ ________ ________ ________ ________ ________
Straight Leg Deadlift ________ ________ ________ ________ ________ ________
Parallel Squat ________ ________ ________ ________ ________ ________
Bulgarian Squat 12 reps ________ ________ ________ ________ ________ ________
Straight Leg Deadlift ________ ________ ________ ________ ________ ________
Parallel Squat ________ ________ ________ ________ ________ ________
Bulgarian Squat 8 reps ________ ________ ________ ________ ________ ________
Straight Leg Deadlift ________ ________ ________ ________ ________ ________

Single Leg Calf Raise ________ ________ ________ ________ ________ ________
Seated Calf Raise 30 sec ________ ________ ________ ________ ________ ________
In and Outs ________ ________ ________ ________ ________ ________
Single Leg Calf Raise ________ ________ ________ ________ ________ ________
Seated Calf Raise 30 sec ________ ________ ________ ________ ________ ________
In and Outs ________ ________ ________ ________ ________ ________
 BUILD
chad@zillafitness.com SHOULDERS
DATE:
15 reps ________ ________ ________ ________ ________ ________
Shoulder 12 reps ________ ________ ________ ________ ________ ________
Press 8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
Lateral Raise ________ ________ ________ ________ ________ ________
15 reps
Upright Row ________ ________ ________ ________ ________ ________
Lateral Raise ________ ________ ________ ________ ________ ________
12 reps
Upright Row ________ ________ ________ ________ ________ ________
Lateral Raise ________ ________ ________ ________ ________ ________
8 reps
Upright Row ________ ________ ________ ________ ________ ________
Upright Row 8 reps DS ________ ________ ________ ________ ________ ________

EZ Bar Underhand ________ ________ ________ ________ ________ ________

1,1,2 Front Raise 15 reps ________ ________ ________ ________ ________ ________
Rear Delt Raise ________ ________ ________ ________ ________ ________
EZ Bar Underhand ________ ________ ________ ________ ________ ________
1,1,2 Front Raise 12 reps ________ ________ ________ ________ ________ ________
Rear Delt Raise ________ ________ ________ ________ ________ ________
EZ Bar Underhand ________ ________ ________ ________ ________ ________
1,1,2 Front Raise 8 reps ________ ________ ________ ________ ________ ________
Rear Delt Raise ________ ________ ________ ________ ________ ________
Standing Shrug ________ ________ ________ ________ ________ ________
15 reps
Scap Trap ________ ________ ________ ________ ________ ________
Standing Shrug ________ ________ ________ ________ ________ ________
12 reps
Scap Trap ________ ________ ________ ________ ________ ________
Standing Shrug ________ ________ ________ ________ ________ ________
8 reps
Scap Trap ________ ________ ________ ________ ________ ________
Standing Shrug 8 reps DS ________ ________ ________ ________ ________ ________
Sagi Six Way 12 Reps ________ ________ ________ ________ ________ ________
Tuck and Roll 15 Reps r_______ r_______ r_______ r_______ r_______ r_______
Sagi Six Way 8 reps ________ ________ ________ ________ ________ ________
Tuck and Roll 15 reps r_______ r_______ r_______ r_______ r_______ r_______
 BULK
chad@zillafitness.com SHOULDERS
DATE:
Lateral Raise 15 reps ________ ________ ________ ________ ________ ________
Arnold Press 15 reps ________ ________ ________ ________ ________ ________
Lateral Raise 12 reps ________ ________ ________ ________ ________ ________
Arnold Press 12 reps ________ ________ ________ ________ ________ ________
Lateral Raise 8 reps ________ ________ ________ ________ ________ ________
Arnold Press 8 reps ________ ________ ________ ________ ________ ________
Arnold Press Drop Set 8 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Upright Row 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
BREAK BREAK
8 reps ________ ________ ________ ________ ________ ________
Upright Row 12 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________

Alt Front Raise 15 reps ________ ________ ________ ________ ________ ________
Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________
Alt Front Raise 12 reps ________ ________ ________ ________ ________ ________
Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________
Alt Front Raise 8 reps ________ ________ ________ ________ ________ ________
Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Reverse Fly 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________
BREAK BREAK
8 reps ________ ________ ________ ________ ________ ________
Reverse Fly 12 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________

Superman Stretch 10 reps ________ ________ ________ ________ ________ ________

Plank Twist-Twist 30 sec. ________ ________ ________ ________ ________ ________
Superman Stretch 10 reps ________ ________ ________ ________ ________ ________
Plank Twist-Twist 30 sec. ________ ________ ________ ________ ________ ________
 BULK
chad@zillafitness.com CHEST
DATE:
Incline Fly ________ ________ ________ ________ ________ ________
15 reps
Incline Press ________ ________ ________ ________ ________ ________
Incline Fly ________ ________ ________ ________ ________ ________
12 reps
Incline Press ________ ________ ________ ________ ________ ________
Incline Fly ________ ________ ________ ________ ________ ________
8 reps
Incline Press ________ ________ ________ ________ ________ ________
Incline Press Drop Set 8 reps ________ ________ ________ ________ ________ ________

5 reps ________ ________ ________ ________ ________ ________

Chest Press 5 reps ________ ________ ________ ________ ________ ________
with 5 reps ________ ________ ________ ________ ________ ________
Rotation 5 reps ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Incline Press 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
BREAK 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________
Incline Press 12 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Close Grip
12 reps ________ ________ ________ ________ ________ ________
to Fly
8 reps ________ ________ ________ ________ ________ ________

Decline Push Ups 15 reps ________ ________ ________ ________ ________ ________
Cobra to Airplane 10 reps ________ ________ ________ ________ ________ ________
Decline Push Ups 12 reps ________ ________ ________ ________ ________ ________
Russian Twist 30 sec ________ ________ ________ ________ ________ ________
Decline Push Ups 8 reps ________ ________ ________ ________ ________ ________
 BULK
chad@zillafitness.com
BACK
DATE:
Pull Over 15 reps ________ ________ ________ ________ ________ ________
Pull Up 10 reps ________ ________ ________ ________ ________ ________
Pull Over 12 reps ________ ________ ________ ________ ________ ________
Pull Up 10 reps ________ ________ ________ ________ ________ ________
Pull Over 8 reps ________ ________ ________ ________ ________ ________
Pull Up 10 reps ________ ________ ________ ________ ________ ________
Pull Over 8 reps Drop Set ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Reverse Grip
12 reps ________ ________ ________ ________ ________ ________
Row
8 reps ________ ________ ________ ________ ________ ________
BREAK 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________
Reverse Grip
12 reps ________ ________ ________ ________ ________ ________
Row
15 reps ________ ________ ________ ________ ________ ________

5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
One Arm Row 5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

15 reps ________ ________ ________ ________ ________ ________

12 reps ________ ________ ________ ________ ________ ________
Deadlift
8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________

Reverse Fly 15 ________ ________ ________ ________ ________ ________

Plank Rotation 30 sec ________ ________ ________ ________ ________ ________
Reverse Fly 12 ________ ________ ________ ________ ________ ________
Plank Rotation 30 sec ________ ________ ________ ________ ________ ________
 BULK
chad@zillafitness.com
ARMS
DATE:
15 reps ________ ________ ________ ________ ________ ________
Standing Curl 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________
Standing Curl 12 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________
Tricep Extension
8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________
Wide EZ Bar Curl 5 reps ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________
Skull Crusher
8 reps ________ ________ ________ ________ ________ ________
8 reps Drop Set ________ ________ ________ ________ ________ ________
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Hammer Curl 12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Hammer Curl 12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Tricep Kickbacks 12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Tricep Kickbacks 12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Weighted Crunch
Weighted Crunch 30 Reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
 BULK
chad@zillafitness.com
LEGS
DATE:
12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Front to Back
10 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Lunge
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ________ ________ ________ ________ ________ ________
Squat 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________
Squat 12 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Full to 1/2
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Sumo Squat
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

Split Squat 15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

with 12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
EZ Bar 8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
break 1:00 1:00 1:00 1:00 1:00 1:00
Split Squat 8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
with 12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
EZ Bar 15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Stiff Leg Deadlift 15 reps ________ ________ ________ ________ ________ ________
Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift 12 reps ________ ________ ________ ________ ________ ________
Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift 8 reps ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift 8 reps ________ ________ ________ ________ ________ ________
Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________
Calf Raise 50 reps ________ ________ ________ ________ ________ ________
Beast Abs 30 sec. ________ ________ ________ ________ ________ ________
Calf Raise 50 reps ________ ________ ________ ________ ________ ________
Beast Abs 30 sec. ________ ________ ________ ________ ________ ________
 TOTAL
chad@zillafitness.com
BODY
15 REPS FOR EVERYTHING WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
Pull-Up rps ________ ________ ________ ________ ________ ________
Push-Up rps ________ ________ ________ ________ ________ ________
Squat w ________ ________ ________ ________ ________ ________
Crunch rps ________ ________ ________ ________ ________ ________
Pull-Up rps ________ ________ ________ ________ ________ ________
Push-Up rps ________ ________ ________ ________ ________ ________
Squat w ________ ________ ________ ________ ________ ________
Crunch rps ________ ________ ________ ________ ________ ________
Incline Press w ________ ________ ________ ________ ________ ________
Bent Over Row w ________ ________ ________ ________ ________ ________
Reverse Alternating Lunge w ________ ________ ________ ________ ________ ________
Plank Twist Twist rps ________ ________ ________ ________ ________ ________
Incline Press w ________ ________ ________ ________ ________ ________
Bent Over Row w ________ ________ ________ ________ ________ ________
Reverse Alternating Lunge w ________ ________ ________ ________ ________ ________
Plank Twist Twist rps ________ ________ ________ ________ ________ ________
1,1,2 Military Press w ________ ________ ________ ________ ________ ________
Post Delt Raise Right w ________ ________ ________ ________ ________ ________
Post Delt Raise Left w ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift w ________ ________ ________ ________ ________ ________
Russian Twist rps ________ ________ ________ ________ ________ ________
1,1,2 Military Press w ________ ________ ________ ________ ________ ________
Post Delt Raise Right w ________ ________ ________ ________ ________ ________
Post Delt Raise Left w ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift w ________ ________ ________ ________ ________ ________
Russian Twist rps ________ ________ ________ ________ ________ ________
Bicep Curl Up Hammer Down w ________ ________ ________ ________ ________ ________
Tricep Extension Kickback - R w ________ ________ ________ ________ ________ ________
Tricep Extension Kickback - L w ________ ________ ________ ________ ________ ________
Calf Raise Weight at Shoulder w ________ ________ ________ ________ ________ ________
Side Forearm Plank Right rps ________ ________ ________ ________ ________ ________
Side Forearm Plank Left rps ________ ________ ________ ________ ________ ________
Bicep Curl Up Hammer Down w ________ ________ ________ ________ ________ ________
Tricep Extension Kickback - R w ________ ________ ________ ________ ________ ________
Tricep Extension Kickback - L w ________ ________ ________ ________ ________ ________
Calf Raise Weight at Shoulder w ________ ________ ________ ________ ________ ________
Side Forearm Plank Right rps ________ ________ ________ ________ ________ ________
Side Forearm Plank Left rps ________ ________ ________ ________ ________ ________
 TEMPO
chad@zillafitness.com
BACK/BI'S
DATE:
15 reps ________ ________ ________ ________ ________ ________
Pull-Over 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Wide Plank In & Out 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Pull-Up 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Hanging Circle 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Reverse Bent
12 reps ________ ________ ________ ________ ________ ________
Over Rows
8 reps ________ ________ ________ ________ ________ ________
Lat Oblique Twist 10 reps ________ ________ ________ ________ ________ ________

15 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

Preacher Curl 12 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
8 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
Hanging Curl 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

All-Angle Bicep 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Mountain Climber 10 reps ________ ________ ________ ________ ________ ________
 TEMPO
chad@zillafitness.com
CHEST/TRI'S
DATE:
15 reps ________ ________ ________ ________ ________ ________
Chest Press 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Figure 4 Crunch 10 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

15 reps ________ ________ ________ ________ ________ ________

Inlcine Press 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Cricket Crunch 10 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

15 reps ________ ________ ________ ________ ________ ________

Incline Fly 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Tempo Plank 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

Skull Crusher 12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
EZ Bar Crunch 10 reps ________ ________ ________ ________ ________ ________

Tricep Kickback 15 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

Dip 15 reps ________ ________ ________ ________ ________ ________
Tricep Kickback 12 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
Dip 12 reps ________ ________ ________ ________ ________ ________
Tricep Kickback 8 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
Dip 8 reps ________ ________ ________ ________ ________ ________
Plank Twist Twist 10 reps ________ ________ ________ ________ ________ ________
 LUCKY
chad@zillafitness.com
SEVEN
DATE:
rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______
EZ Push-Up rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
+ Clean
+ Squat rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______

rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______

Deadlift rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
+ Bent Over
Row rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______

rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______

Skull Crusher rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
+ Press
+ Crunch rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______

rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______

Curl rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
+ Military Press
+ EZ Squat rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______

rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______

Delt Raise rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
+ Reverse
Lunge rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______
Lat Oblique rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
Twist rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______
Upright Row rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______
+ Calf Raise rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______
rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
Zil a
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Zil a
fitn
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.com
 BEACHBODY PERFORMANCE SUPPLEMENT LINE:
(replaces discontinued Body Beast supplement line)
order at: performance.zillafitness.com

EVERY WORKOUT. ANYWHERE

Now you can have streaming access to EVERY Beachbody workout,
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 COACHES WANTED!

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INTERESTED?
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