HOW TO CREATE A
GREAT BODY
SIX WEEK CHALLENGE
SAFETY ALWAYS
COMES FIRST
ALWAYS WARM UP BEFORE, AND COOL DOWN AFTER, A WORKOUT
An important element of practicing safety is making sure that you always
warm up before you work out. Warming up reduces your likelihood of
sustaining an injury by preparing your mind and body for exercise.
Cooling down after a workout, which simply involves gently stretching
the muscles that you have trained, is also important for safety. The
procedure, helps to keep your muscles, tendons, and ligaments strong,
thus decreasing your risk of damaging them in the future. The postworkout stretch also helps to prevent a reduction in the range of motion
of your joints, which may occur if you consistently exercise using a
partial range of motion.
3
GENERAL TIPS FOR PROPER FORM AND TECHNIQUE
Before trying a new exercise, study its details closely.
Practice Movement of the exercise using light weights.
PRACTICE PROPER FORM AND TECHNIQUE
Perform every rep using the full range of motion without
locking out your joints, which
Each exercise that you perform has an ideal
method of Movement. Performing the exercise
using the ideal method of Movement ensures
that the proper muscle groups are activated, the
full range of motion is achieved, and the proper
movement pattern is strengthened — all of which
ensure maximum results. Sticking to the ideal
method of Movement also minimizes the risk of
injury and prevents a reduction in your joints’
range of motion.
will help to prevent joint damage.
Therefore, always be strict when it comes to form
and technique. The proper form of most of the
exercises included in the training programs is
explained
Maintain full control of the weight at all times. Do not
swing the weight because
momentum will take over, your target muscle(s) will cease
to be the focus, and you
will endanger your joints.
Visualize the contraction and relaxation of your target
muscle. This will reinforce the
mind–body connection, which will give you better control
of your body. It’s also
believed to produce better results.
4
PERFORM REPS AT THE RIGHT TEMPO
DON’T FORGET TO BREATHE
An important element of practicing proper
form is performing reps at the right tempo or
speed. Unless training to develop power, do reps
relatively slowly and deliberately. Musclefiber
growth is closely correlated with the amount of
time a muscle is put under tension.
Breathing is something you will almost certainly
have to work on. Get into the habit of breathing
properly from the outset so that you will not
have to try to fix improper breathing habits in
the future. The general rule is to inhale during
the eccentric phase of the rep and exhale during
the concentric phase. For example, if doing the
barbell squat, inhale as you squat and exhale as
you stand back up. Try not to hold your breath.
Fast, intense reps do increase strength and
power, but they do not lead to as much gains in
muscle mass and endurance as do slower, more
deliberate reps.
Sometimes, such as when deadlifting or
squatting a very heavy weight, you can’t help
but to hold your breath. try not to hold your
breath for longer than a couple of seconds.
5
Safety First
The 6 Weeks program we have designed is based on one of
the oldest, tried and true method for gaining strength and
muscles. This type of training has successfully prepared
almost every type of athletes, from Olympic weightlifters
to soccer players. It works so well that it has been used
continually for decades.
This program relies on basic techniques. That’s especially
true when a basic programme works as well as this.
Of course, we have taken the basic, but very effective
programme and tweaked it to perfect its effectiveness
and to maximise the results you get. These results include
greater strength, bigger muscles and less body fat.
Weight training can be dangerous. Not only can
you drop weights on your feet and trip over rogue
dumbbells, but you can also damage joints, tear
ligaments, and impinge nerves if you don’t exercise
properly or if you fail to follow important guidelines or
principles. Even worse, if you are not careful, you can
hurt someone else. With that in mind, always remember
that your main priority when working out is not to
develop your muscles or curves but rather to stay safe
and injury-free
An important element of practicing safety is making
sure that you always warm up before you work out.
Warming up reduces your likelihood of sustaining an
injury by preparing your mind and body for exercise.
Cooling down after a workout, which simply involves
gently stretching the muscles that you have trained,
is also important for safety. The procedure, helps to
keep your muscles, tendons, and ligaments strong,
thus decreasing your risk of damaging them in the
future. The post-workout stretch also helps to prevent
a reduction in the range of motion of your joints, which
may occur if you consistently exercise using a partial
range of motion.
6
FLOW CORRECT MOVEMENTS AS
ILLUSTRATED IN THIS WORKOUT.
Each exercise that you perform has an
ideal method of Movement.
Performing the exercise using the ideal method of Movement
ensures that the proper muscle groups are activated, the
full range of motion is achieved, and the proper movement
pattern is strengthened all of which ensure maximum results.
Sticking to the ideal method of Movement also minimizes the
risk of injury and prevents a reduction in your joints’ range
of motion. Therefore, always be strict when it comes to form
and technique. The proper form of most of the exercises
included in the training programs is explained
An important element of practicing proper form is
performing reps at the right tempo or speed. Unless training
to develop power, do reps relatively slowly and deliberately.
Musclefiber growth is closely correlated with the amount
of time a muscle is put under tension. Fast, intense reps do
increase strength and power, but they do not lead to as much
gains in muscle mass and endurance as do slower, more
deliberate reps.
Don’t Forget to Breathe
Breathing is something you will almost certainly
have to work on. Get into the habit of breathing
properly from the outset so that you will not have
to try to fix improper breathing habits in the future.
The general rule is to inhale during the eccentric
phase of the rep and exhale during the concentric
phase. For example, if doing the barbell squat,
inhale as you squat and exhale as you stand back
up. Try not to hold your breath. Sometimes, such
as when deadlifting or squatting a very heavy
weight, you can’t help but to hold your breath. try
not to hold your breath for longer than a couple of
seconds.
WEEK ONE
WEEK
ONE
8
SUMMARY
This is just a Summary; All the Exercises and Movements are Illustrated below. Please follow
the program in same sequence. Please allow 40-60 Seconds gap in between Exercise Routines.
1
DAY
2
DAY
3
DAY
Exercise
Jumping Jack:
Chest Press:
Incline Chest Press
Chest Fly’s
Bicep Curl
Hammer Curl
V Ups
Sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
Reps
Muscle Group
30 Seconds Abs
12 Reps
Chest
12 Reps
Arms & Chest
12 Reps
Chest
12 Reps
Biceps
12 Reps
Biceps
12 Reps
Abs
Exercise
High Knees
Lunges
Dead Lifts
Shoulder Press
W-Press
Rear Delt Fly
Sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
Reps
30 Seconds
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
Muscle Group
legs
Thigh & Legs
Thigh & Legs
Shoulders
Shoulders
Back
Exercise
Skaters
Bent Over Back Row
Sumo Row
Triceps Overhead Extension
Bench Triceps Extension
Bench Triceps Dips
Windshield Wipers
Sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
Reps
30 Seconds
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
30 Seconds
Muscle Group
Abs
Back
Thigh & Legs
Triceps
Triceps
Triceps
Abs
WEEK
ONE
9
DAY
1
Jumping Jack:
2 Sets, 30 Seconds
Set your feet together and your hands at your side. Simultaneously extend your arms above your
head and Jump up just enough to Spread your feet out wide. Quickly reverse the movement.
1
Feet together,
arms down
2
Jump up, pushing feet and arms
outward
3
Jump up, pushing feet and arms
outward
WEEK
ONE
10
DAY
1
Chest Press:
2 sets, 12 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee.
2. As you lie back on the bench, kick each dumbbell up into position, one at a time.
3. Position the dumbbells to the sides of your chest, with your arms bent at a 90-degree
angle. Your elbows should not be pointing straight out to the sides; rather, tuck them in a
little to approximately a 45-degree angle.
4. Spread your legs, bring your feet back, and place them firmly on the ground. Either your
toes or your heels should be planted firmly on the floor.
5. Arch your back and straighten your wrists.
Movement
1. Exhale as you slowly press the dumbbells upward and inwar d until your arms are almost
fully extended and the dumbbells nearly touch.
2. Inhale as you slowly lower the dumbbells back to the Set Up, or until you feel a slight
stretch in your chest.
3. Repeat.
WEEK
ONE
11
DAY
1
Incline Chest Press:
2 Sets, 12 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench inclined
at 45 degrees and rest one dumbbell on each knee.
2. As you lie back on the bench, kick the dumbbells up, one
at a time, into place.
3. Position the dumbbells to the sides of your chest, with
your elbows bent and tucked in to your torso a little.
4. Straighten your wrists.
5. Spread your legs and place your feet flat on the floor
Movement
1. Exhale as you press the dumbbells upward and inward
until your arms are almost fully extended and the
dumbbells nearly touch.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you lower the dumbbells back to the Set Up, or
until you feel a mild stretch in your chest.
4. Repeat.
WEEK
ONE
12
DAY
1
Chest Flys
2 Sets, 12 Reps
Set Up
1. Holding a pair of dumbbells, sit on a flat bench
and rest the dumbbells on your knees.
2. Lie back on the bench and, as you do so, kick
the dumbbells up into position over your chest,
one at a time.
3. Spread your legs and plant your feet flat on the
floor.
4. Bend your elbows a little, and internally rotate
your shoulders so that your elbows point out to
the sides.
5. Arch your back and stick out your chest.
Movement
1. Inhale as you lower the dumbbells in an arcing
motion to your sides until you feel a mild
stretch in your chest.
2. Exhale as you reverse the motion until the
dumbbells are nearly vertical.
3. Repeat.
WEEK
ONE
13
DAY
1
Bicep Curl
2 Sets, 12 Reps
Set Up
1. Stand with a dumbbell in each hand.
2. Pronate your wrists into a shoulder-width reverse
(overhand) grip.
Movement
1. Keeping your elbows by your sides, exhale as you
curl the dumbbells toward your shoulders until your
forearms are nearly vertical.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you return the dumbbells to the Set Up.
4. Repeat.
WEEK
ONE
14
DAY
1
Hammer Curl
2 Sets, 12 Reps
Set Up
1. Stand holding a dumbbell in each hand using a neutral
(aka hammer) grip (palms facing in).
Movement
1. Keeping your elbow by your side, exhale as you curl one
dumbbell up towards your shoulder until your biceps is
fully contracted.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you slowly lower the dumbbell to the Set Up.
4. Repeat with your opposite arm.
5. Keep alternating your arms.
WEEK
ONE
15
DAY
1
V Ups
2 Sets, 12 Reps
Set Up
1. Lie supine (on your back) on the floor with your
legs straight and your arms held straight by the
sides of your head.
Movement
1. Keeping your arms and legs straight, exhale as
you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the Set Up.
4. Repeat.
WEEK
ONE
16
DAY
2
High Knees
Squat
2 Sets, 30 Seconds
2 Sets, 12 Reps
Quickly running in place but driving
your knees as high as you can.
Set Up
1. Stand holding a pair of
dumbbells by your sides. Your
feet should be shoulder-width
apart and pointing slightly
outward.
2. Movement
3. Keeping your torso upright and
your shoulders back, inhale as
you squat down by pushing your
butt backward and bending
your knees forward. Descend
at least until your thighs are
parallel with the floor.
4. Exhale as you push yourself
back up to a standing position,
driving from your heels.
5. Repeat for the prescribed
number of repetitions.
WEEK
ONE
17
DAY
2
Lunge
2 Sets, 12 Reps
Set Up
1. Stand holding a dumbbell to each side.
Movement
1. Exhale as you take a large step forward with one leg
and lower your body until the knee of your back leg
almost touches the floor.
2. At the same time, allow your torso to tilt forward
15 to 20 degrees, and allow the dumbbells to hang
straight down without bending your back.
3. Exhale as you push yourself back up and step back
into the Set Up.
4. Repeat with your opposite leg.
WEEK
ONE
18
DAY
2
Dead Lift
2 Sets, 12 Reps
Set Up
1. Position a pair of dumbbells horizontally in front of
your feet.
2. Squat and grasp the dumbbells using a pronated
(overhand) grip.
3. Raise your hips a little, straighten your back, and
lean backward so that your torso is upright.
Movement
1. Exhale as you stand up and pull the dumbbells up
across the front of your body.
2. Inhale as you push your butt backward, flex your
hips and knees, and lower the dumbbells down the
front of your body to the floor.
3. Repeat.
WEEK
ONE
19
DAY
2
Shoulder Press
2 Sets, 12 Reps
Set Up
1. Stand with a dumbbell in each hand.
2. Raise the dumbbells to the height of your chin, with
your elbows pointing diagonally out to the sides
and your pinkie fingers raised higher than your
thumbs.
Movement
1. Exhale as you swing your elbows backward and
a little upward as you move your head and torso
forward. At the top of the movement, the pinkie
sides of your fists should be facing almost directly
upward.
2. Inhale as you reverse the movement and return to
the Set Up.
3. Repeat for the prescribed number of repetitions
WEEK
ONE
20
DAY
2
W-Press
2 Sets, 12 Reps
Set Up
1. With a dumbbell in each hand, stand
with your arms in a ‘W’ position.
Movement
1. Keeping your elbows fixed, exhale as you
raise the dumbbells in a circular motion
until they nearly touch each other over
your head.
2. Inhale as you return the dumbbells to
the Set Up.
3. Repeat for the prescribed number of
repetitions.
WEEK
ONE
21
DAY
2
Rear Delt Fly
2 Sets, 12 Reps
Set Up
1. Raise a bench to hip height.
2. Grasp a dumbbell in each hand and
stand behind the bench.
3. Flex your hips and rest your forehead
on the edge of the bench. Your back
should be straight, your torso should
be horizontal, and your arms should be
hanging straight down in front of you,
with your palms facing inward (neutral or
hammer grip).
Movement
1. Keeping your elbows slightly flexed,
exhale as you raise both arms out to
the sides until your elbows are level
with your shoulders. At the top of the
movement, your pinky finger should be
higher than your other fingers.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells
to the Set Up.
WEEK
ONE
22
DAY
3
Skaters
2 Sets, 12 Reps
Stand on your right with your right knee slightly bent. Place your left boot just behind your right
ankle and your right finger tips on the floor in front of your right foot. Jump laterally to the left,
landing with your left foot in front of your right foot and touching your left finger tips to the floor.
Repeat by jumping laterally back toward right
WEEK
ONE
23
DAY
3
Bent Over Back Row
2 sets, 30 Seconds
Set Up
1. Holding a dumbbell in each hand using a
neutral (hammer) grip, stand with your feet
shoulder-width apart.
2. Keeping a natural curvature of your spine,
flex your hips and knees until your torso is
horizontal or close to horizontal.
3. Allow the dumbbells to hang down by
your sides, with your shoulders stretching
downward.
Movement
1. Keeping your elbows close to your body, exhale
as you pull the dumbbells up to the sides of
your waist.
2. Hold for a count of two and squeeze your back
muscles.
3. Inhale as you lower the dumbbells to the Set
Up, with your shoulders stretching downward.
4. Repeat.
WEEK
ONE
24
DAY
3
Sumo Row
2 Sets, 12 Reps
Set Up
1. Grasp one end of a dumbbell with both hands.
2. Stand with your feet wide apart and pointing 30
to 45 degrees out to the sides (sumo stance).
3. Allow your arms to rest on the front of your
body so that the other end of the dumbbell
hangs downward between your legs.
Movement
1. Keeping your arms fixed and your torso upright,
inhale as you lower the dumbbell toward the
floor by flexing your hips and knees. Descend at
least until your thighs are parallel with the floor.
2. Hold for a count of two.
3. Exhale as you push yourself back up to a
standing position.
4. Repeat.
WEEK
ONE
25
DAY
3
Triceps Overhead
Extension
2 Sets, 12 Reps
Set Up
1. Holding a dumbbell, sit on a flat bench or chair and
rest the dumbbell on its side on one knee.
2. Grasp the base of the bar of the dumbbell with both
hands, one hand over the other.
3. Kick the dumbbell up with your knee and rest the
other end of the dumbbell on your shoulder.
4. Adjust your grip so that your hands make a heart
shape under the plate.
5. Lift the dumbbell around your shoulder and hold it
behind your back, with your upper arms vertical and
elbows flexed.
Movement
1. Keeping your elbows close to your head and
your upper arms vertical, exhale as you raise the
dumbbell by extending your elbows.
2. Inhale as you lower the dumbbell to the Set Up by
flexing your elbows.
3. Repeat.
WEEK
ONE
26
DAY
3
Bench Triceps
Extension
2 Sets, 12 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 to 60 degrees.
2. Raise the dumbbells vertically and hold them using
a neutral grip (palms facing each other).
Movement
1. Keeping your upper arms fixed, inhale as you lower
the dumbbells behind your head by flexing your
elbows.
2. Exhale as you push the dumbbells back up to the
Set Up by extending your elbows.
3. Repeat for the prescribed number of repetitions
WEEK
ONE
27
DAY
3
Bench Triceps Dips
2 Sets, 12 Reps
Set Up
1. Sit on the side of a bench and place your hands
on the edge of the bench, by your hips.
2. Move your feet forward a little and slide your
bottom off the bench so that your body weight is
supported by your arms and your knees are bent
at 90-degree angles.
Movement
1. Keeping your torso upright and your elbows
close to your body, inhale as you lower your
body by flexing your elbows.
2. Exhale as you raise your body by extending your
elbows.
3. Repeat.
WEEK
ONE
DAY
28
3
Windshield Wipers
2 Sets, 30 Seconds
Lie on your back your hands out to the sides and Palm up on the floor, Legs together straight up
towards ceiling. Slowly lower your legs to the right side towards the floor as far as is possible while
keeping your shoulders and arms in contact with the floor. Lift the legs back up towards the ceiling
and then lower them to the opposite side and repeat
WEEK TWO
WEEK
TWO
30
SUMMARY
This is just a Summary; All the Exercises and Movements are Illustrated below. Please follow
the program in same sequence. Please allow 40-60 Seconds gap in between Exercise Routines.
1
DAY
2
DAY
3
DAY
Exercise
Mountain Climbers
Speed Push Ups
Incline Chest Press
Incline Chest Fly
Bicep Curl
Squat with One Leg
V UPS
Sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
Reps
30 Seconds
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
Muscle Group
Abs
Chest
Triceps & Shoulders
Shoulders
Biceps
Thighs
Abs
Exercise
Jump Squat
Overhead Press
Reverse Lunges
Front Raise
Rear Delt Fly
Shoulder Raises
Sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
Reps
30 Seconds
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
Muscle Group
Abs
Triceps & Back
Thighs & Legs
Shoulders
Back
Chest & Shoulders
Exercise
Burpees
One Arm bent Over Back Row
Pull Over
Triceps Overhead Extension
Bench Triceps Extension
Bench Triceps Dips
Speed Push Ups
Reach Ups
Sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
2 sets
Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
20 Reps
12 Reps
Muscle Group
Abs
Arms & Back
Shoulders & Triceps
Triceps
Triceps
Triceps
Abs
Triceps & Shoulders
WEEK
TWO
DAY
1
Mountain Climbers
2 Sets, 30 Seconds
In a push up position. Hold while you
drive your knees towards your chest
one at a time
Speed Push Ups
2 Sets, 12 Reps
Set your hands and feet in traditional
pushup position with your hands on the
floor so that they are slightly wider than
in line with your shoulders. Lower your
body until your chest nearly touches the
floor. Pause, then push yourself until
your arms are extended. Repeat going as
fast as you can.
31
WEEK
TWO
32
DAY
1
Incline Chest Press
2 Sets, 12 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest one dumbbell on
each knee.
2. As you lie back on the bench, kick the
dumbbells up, one at a time, into place.
3. Position the dumbbells to the sides of your
chest, with your elbows bent and tucked in to
your torso a little.
4. Straighten your wrists.
5. Spread your legs and place your feet flat on the
floor.
Movement
1. Exhale as you press the dumbbells upward
and inward until your arms are almost fully
extended and the dumbbells nearly touch.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you lower the dumbbells back to the
Set Up, or until you feel a mild stretch in your
chest.
4. Repeat.
WEEK
TWO
33
DAY
1
Incline Chest Fly
2 Sets, 12 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest each dumbbell
on a knee.
2. Lie backward, and as you do so, kick the
dumbbells up into position over your chest, one
at a time.
3. Spread your legs and plant your feet flat on the
floor.
4. Flex your elbows slightly, and internally rotate
your shoulders so that your elbows point out to
the sides.
Movement
1. Keeping your elbows locked, inhale as you lower
the dumbbells to your sides in an arcing motion
until you feel a mild stretch in your chest or
shoulders.
2. Exhale as you reverse the motion and press the
dumbbells back up to the Set Up.
3. Repeat for the prescribed number of repetitions.
WEEK
TWO
34
DAY
1
Bicep Curl 02
2 Sets, 12 Reps
Set Up
1. Stand holding a pair of dumbbells by your sides
using a neutral grip (palms facing in).
2. Pull your shoulders back.
Movement
1. Exhale as you slowly curl one dumbbell up
towards your shoulder. As the dumbbell rises,
supinate your forearm gradually so that your
palm faces your shoulder by the top of the curl.
2. Once your elbow is fully flexed, allow your elbow
to move forward a little (shoulder flexion), just
until your forearm is vertical.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you slowly reverse the movement at
half the speed and return the dumbbell to the
Set Up.
5. Repeat the same action with the opposite arm,
and then alternate repetitions.
WEEK
TWO
35
DAY
1
Squat with One Leg
2 Sets, 12 Reps
Set Up
1. Holding a pair of dumbbells by your sides, stand
with your back facing the side of a bench. There
should be three or four feet of space between
you and the bench.
2. Extend one leg backward and place the top
of your foot on the bench so that your body is
being supported by only one leg.
Movement
1. Keeping your torso upright, inhale as you squat
down with your supporting leg until the knee of
your back leg nearly touches the floor.
2. Exhale as you push yourself back up to the Set
Up, driving through your heel.
3. Repeat for the prescribed number of repetitions.
4. Repeat the exercise with your opposite leg.
WEEK
TWO
36
DAY
1
V UPS
2 Sets, 12 Reps
Set Up
1. Lie supine (on your back) on the floor with your
legs straight and your arms held straight by the
sides of your head.
Movement
1. Keeping your arms and legs straight, exhale as
you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the Set Up.
4. Repeat.
WEEK
TWO
37
DAY
2
Jump Squat
2 Sets, 30 Seconds
Set your feet shoulder width apart. Then dip your knees and squat down, swinging your arms back,
in preparation to leap. Explosively jump as high as you can. When you land, Immediately squat down
and jump Again.
Set Up
1. Holding a pair of dumbbells by your sides, stand
facing a raised platform, such as a bench.
Movement
1. Exhale as you slowly step up onto the bench,
leading with your right leg.
2. Bring your feet together on the bench.
3. Inhale as you slowly step down off the bench,
leading with your right leg.
4. Bring your feet together on the floor.
5. Repeat, alternating the leg with which you step
up and down off the bench.
WEEK
TWO
38
DAY
2
Overhead Press
2 Set, 12 reps
Set Up
1. Holding a pair of dumbbells, sit up straight on
a bench or chair, preferably one that supports
your back.
2. Raise the dumbbells one at a time to each side,
and hold them at shoulder height, with your
palms facing forward.
Movement
1. Exhale as you press the dumbbells upward and
inward until they almost touch over your head.
2. At the top of the movement, shrug your
shoulders to raise the dumbbells even higher.
3. Inhale as you reverse the motions and lower the
dumbbells to the Set Up.
4. Repeat.
WEEK
TWO
39
DAY
2
Reverse Lunges
2 Set, 12 reps
Set Up
1. Holding a pair of dumbbells by your sides, stand
up straight.
Movement
1. Keeping your torso upright, inhale as you take
a large step backward with one leg and plant
your forefoot behind you. As you do so, flex the
knee and hip of your front leg to allow yourself
to descend into a kneeling position. However, do
not allow your rear knee to make contact with
the floor.
2. Exhale as you get back up into the Set Up by
extending the knee and hip of your front leg and
pushing off with your rear leg.
3. Repeat the movement with your opposite leg.
4. Keep alternating the leg with which your lunge
backward.
WEEK
TWO
40
DAY
2
Front Raise
2 Set, 12 reps
Set Up
1. Holding a dumbbell in each hand, sit on the
edge of a bench.
2. Position the dumbbells by your sides.
Movement
1. Keeping your elbow slightly bent and your
back straight, exhale as you raise one dumbbell
forward and upward in a semicircular motion
until your arm is a little over horizontal.
2. Hold for a count of two.
3. Inhale as you reverse the motion and lower your
arm to the Set Up as you raise your opposite arm
forward and upward.
4. Keep repeating, alternating the arm that you
raise.
WEEK
TWO
41
DAY
2
Rear Delt Fly
2 Set, 12 reps
Set Up
1. Raise a bench to hip height.
2. Grasp a dumbbell in each hand and stand
behind the bench.
3. Flex your hips and rest your forehead on the
edge of the bench. Your back should be straight,
your torso should be horizontal, and your arms
should be hanging straight down in front of
you, with your palms facing inward (neutral or
hammer grip).
Movement
1. Keeping your elbows slightly flexed, exhale as
you raise both arms out to the sides until your
elbows are level with your shoulders. At the top
of the movement, your pinky finger should be
higher than your other fingers.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells to the
Set Up.
4. Repeat.
WEEK
TWO
42
DAY
2
Shoulder Raises
2 Set, 12 reps
Set Up
1. With a dumbbell in each hand, stand with your
arms in a ‘W’ position.
Movement
1. Keeping your elbows fixed, exhale as you raise
the dumbbells in a circular motion until they
nearly touch each other over your head.
2. Inhale as you return the dumbbells to the Set
Up.
3. Repeat for the prescribed number of repetitions.
WEEK
TWO
43
DAY
3
Burpees
2 Set, 12 reps
Set your Shoulder width apart. Push your hips back, bend at your knees and lower your body into as
deep of a squat as you can. Now Kick your legs backwards into a plank/pushup position. Perform a
plank or a push-up position, then quickly spring your legs back to a squat position. Stand up quickly
and/or jump reaching overhead. That’s 1 rep
A
B
C
WEEK
TWO
44
DAY
3
One Arm bent
Over Back Row
2 Set, 12 reps
Set Up
1. Holding a dumbbell in your left hand, kneel on
a bench with your right knee and support your
body with your right arm. The dumbbell should
be hanging straight down, with your left arm
almost fully extended.
Movement
1. Exhale as you pull the dumbbell up to the side of
your waist.
2. Hold for a count of two.
3. Inhale as you lower the dumbbell to the Set Up.
4. Repeat for the desired number of reps.
5. Repeat with your right arm.
WEEK
TWO
45
DAY
3
Pull Over
2 Set, 12 reps
Set Up
1. Lie perpendicular on a bench with only your upper
back and shoulders being supported by the surface.
Your head and lower body should be extending
off the bench, with your lower body acting as a
counterbalance.
2. Hold a dumbbell with both hands directly above your
chest, with your arms almost fully extended and your
palms facing each other.
Movement
1. Exhale as you slowly lower the dumbbell in a
backward arc behind your head until your elbows are
level with your ears.
2. Hold for a count of two.
3. Inhale as you slowly raise the dumbbell back over
your head to the Set Up using the same arcing
motion.
4. Repeat for the desired number of repetitions.
WEEK
TWO
46
DAY
3
Triceps Overhead
Extension
2 Set, 12 reps
Set Up
1. Holding a dumbbell, sit on a flat bench or chair
and rest the dumbbell on its side on one knee.
2. Grasp the base of the bar of the dumbbell with
both hands, one hand over the other.
3. Kick the dumbbell up with your knee and rest
the other end of the dumbbell on your shoulder.
4. Adjust your grip so that your hands make a heart
shape under the plate.
5. Lift the dumbbell around your shoulder and
hold it behind your back, with your upper arms
vertical and elbows flexed.
Movement
1. Keeping your elbows close to your head and
your upper arms vertical, exhale as you raise the
dumbbell by extending your elbows.
2. Inhale as you lower the dumbbell to the Set Up
by flexing your elbows.
3. Repeat.
WEEK
TWO
DAY
47
3
Bench Triceps
Extension
2 Set, 12 reps
Hold One Dumbbell set in Each Hand. Sitting on the bench start with Arms Straight and with palm
facing in, Slowly Lower the Dumbbell towards your head but slightly to the side. Once Elbow is at 90
degrees, return weight to start position.
WEEK
TWO
48
DAY
3
Bench Triceps Dips
2 Set, 12 reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 to 60 degrees.
1. Raise the dumbbells vertically and hold them
using a neutral grip (palms facing each other).
Movement
1. Keeping your upper arms fixed, inhale as you
lower the dumbbells behind your head by
flexing your elbows.
2. Exhale as you push the dumbbells back up to the
Set Up by extending your elbows.
3. Repeat for the prescribed number of repetitions.
WEEK
TWO
49
DAY
3
Speed Push Ups
Reach Ups
2 Set, 20 reps
2 Set, 12 reps
Set your hands and feet in traditional
pushup position with your hands on the
floor so that they are slightly wider than
in line with your shoulders. Lower your
body until your chest nearly touches
the floor. Pause, then push yourself
until your arms are extended. Repeat
going as fast as you can.
Set Up
1. Stand holding a dumbbell in one hand,
placing your free hand on your waist for
support.
2. Raise the dumbbell to the side of your
shoulder, keeping your elbow pointing
directly downward and your palm facing
forward.
Movement
1. Exhale as you press the dumbbell upward.
2. At the top of the movement, shrug your
shoulder to raise the dumbbell even
higher.
3. Inhale as you reverse the motions and
lower the dumbbell to the Set Up.
4. Repeat for the desired number of
repetitions.
5. Repeat with your opposite arm.
WEEK THREE
WEEK
ONE
51
SUMMARY
This is just a Summary; All the Exercises and Movements are Illustrated below. Please follow
the program in same sequence. Please allow 40-60 Seconds gap in between Exercise Routines.
1
DAY
2
DAY
3
DAY
Exercise
Jumping Jack
Chest Press
Incline Chest Press
Chest Flys
Bicep Curl
Hammer Curl
V Ups
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
Reps
30 Seconds
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
20 Reps
Muscle Group
Abs
Chest
Arms & Chest
Chest
Biceps
Biceps
Abs
Exercise
High Knees
Lunges
Dead Lifts
Shoulder Press
W-Press
Rear Delt Fly
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
Reps
30 Seconds
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
Muscle Group
legs
Thigh & Legs
Thigh & Legs
Shoulders
Shoulders
Back
Exercise
Skaters
Bent Over Back Row
Sumo Row
Triceps Overhead Extension
Bench Triceps Extension
Bench Triceps Dips
Windshield Wipers
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
30 Seconds
Muscle Group
Abs
Back
Thigh & Legs
Triceps
Triceps
Triceps
Abs
WEEK
THREE
52
DAY
1
Jumping Jack
Set your feet together and your hands at your side. Simultaneously extend your arms above your head
and Jump up just enough to Spread your feet out wide. Quickly reverse the movement.
2 Set, 30 Seconds
1
Feet together,
arms down
2
Jump up, pushing feet and arms
outward
3
Jump up, pushing feet and arms
outward
WEEK
THREE
53
DAY
1
Chest Press
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a flat
bench and rest one dumbbell on each knee.
2. As you lie back on the bench, kick each
dumbbell up into position, one at a time.
3. Position the dumbbells to the sides of your
chest, with your arms bent at a 90-degree angle.
Your elbows should not be pointing straight
out to the sides; rather, tuck them in a little to
approximately a 45-degree angle.
4. Spread your legs, bring your feet back, and place
them firmly on the ground. Either your toes or
your heels should be planted firmly on the floor.
5. Arch your back and straighten your wrists.
Movement
1. Exhale as you slowly press the dumbbells
upward and inward until your arms are almost
fully extended and the dumbbells nearly touch.
2. Inhale as you slowly lower the dumbbells back
to the Set Up, or until you feel a slight stretch in
your chest.
3. Repeat.
WEEK
THREE
54
DAY
1
Incline Chest Press
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest one dumbbell on
each knee.
2. As you lie back on the bench, kick the dumbbells
up, one at a time, into place.
3. Position the dumbbells to the sides of your
chest, with your elbows bent and tucked in to
your torso a little.
4. Straighten your wrists.
5. Spread your legs and place your feet flat on the
floor.
Movement
1. Exhale as you press the dumbbells upward and
inward until your arms are almost fully extended
and the dumbbells nearly touch.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you lower the dumbbells back to the
Set Up, or until you feel a mild stretch in your
chest.
WEEK
THREE
55
DAY
1
Chest Flys
3 sets, 10 Reps
Set Up
1. Holding a pair of dumbbells, sit on a flat bench and
rest the dumbbells on your knees.
2. Lie back on the bench and, as you do so, kick the
dumbbells up into position over your chest, one at a
time.
3. Spread your legs and plant your feet flat on the floor.
4. Bend your elbows a little, and internally rotate your
shoulders so that your elbows point out to the sides.
5. Arch your back and stick out your chest.
Movement
1. Inhale as you lower the dumbbells in an arcing
motion to your sides until you feel a mild stretch in
your chest.
2. Exhale as you reverse the motion until the dumbbells
are nearly vertical.
3. Repeat
WEEK
THREE
56
DAY
1
Bicep Curl
3 sets, 10 Reps
Set Up
1. Stand with a dumbbell in each hand.
2. Pronate your wrists into a shoulder-width
reverse (overhand) grip.
Movement
1. Keeping your elbows by your sides, exhale as
you curl the dumbbells toward your shoulders
until your forearms are nearly vertical.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you return the dumbbells to the Set
Up.
4. Repeat.
WEEK
THREE
57
DAY
1
Hammer Curl
3 sets, 10 Reps
Set Up
1. Stand holding a dumbbell in each hand using a
neutral (aka hammer) grip (palms facing in).
Movement
1. Keeping your elbow by your side, exhale as you
curl one dumbbell up towards your shoulder
until your biceps is fully contracted.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you slowly lower the dumbbell to the
Set Up.
4. Repeat with your opposite arm.
5. Keep alternating your arms.
WEEK
THREE
58
DAY
1
V Ups
3 sets, 20 Reps
Set Up
1. Lie supine (on your back) on the floor with your
legs straight and your arms held straight by the
sides of your head.
Movement
1. Keeping your arms and legs straight, exhale as
you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the Set Up.
4. Repeat.
WEEK
THREE
59
DAY
02
High Knees
Squat
2 Sets, 30 Seconds
3 sets, 10 Reps
Quickly running in place but driving
your knees as high as you can.
Set Up
1. Stand holding a pair of dumbbells
by your sides. Your feet should
be shoulder-width apart and
pointing slightly outward.
Movement
1. Keeping your torso upright and
your shoulders back, inhale as
you squat down by pushing your
butt backward and bending your
knees forward. Descend at least
until your thighs are parallel with
the floor.
2. Exhale as you push yourself back
up to a standing position, driving
from your heels.
3. Repeat for the prescribed number
of repetitions.
WEEK
THREE
60
DAY
02
Lunge
3 sets, 20 Reps
Set Up
1. Stand holding a dumbbell to each side.
Movement
1. Exhale as you take a large step forward with one
leg and lower your body until the knee of your
back leg almost touches the floor.
2. At the same time, allow your torso to tilt forward
15 to 20 degrees, and allow the dumbbells to
hang straight down without bending your back.
3. Exhale as you push yourself back up and step
back into the Set Up.
4. Repeat with your opposite leg.
WEEK
THREE
61
DAY
02
Dead Lift
3 sets, 10 Reps
Set Up
1. Position a pair of dumbbells horizontally in front
of your feet.
2. Squat and grasp the dumbbells using a pronated
(overhand) grip.
3. Raise your hips a little, straighten your back, and
lean backward so that your torso is upright.
Movement
1. Exhale as you stand up and pull the dumbbells
up across the front of your body.
2. Inhale as you push your butt backward, flex your
hips and knees, and lower the dumbbells down
the front of your body to the floor.
3. Repeat.
WEEK
THREE
62
DAY
02
Shoulder Press
3 sets, 10 Reps
Set Up
1. Stand with a dumbbell in each hand.
2. Raise the dumbbells to the height of your chin,
with your elbows pointing diagonally out to the
sides and your pinkie fingers raised higher than
your thumbs.
Movement
1. Exhale as you swing your elbows backward
and a little upward as you move your head and
torso forward. At the top of the movement, the
pinkie sides of your fists should be facing almost
directly upward.
2. Inhale as you reverse the movement and return
to the Set Up.
3. Repeat for the prescribed number of repetitions
WEEK
THREE
63
DAY
02
Shoulder Raises
3 sets, 10 Reps
Set Up
1. With a dumbbell in each hand, stand with your
arms in a ‘W’ position.
Movement
1. Keeping your elbows fixed, exhale as you raise
the dumbbells in a circular motion until they
nearly touch each other over your head.
2. Inhale as you return the dumbbells to the Set
Up.
3. Repeat for the prescribed number of
repetitions.
WEEK
THREE
64
DAY
02
Rear Delt Fly
3 sets, 10 Reps
Set Up
1. Raise a bench to hip height.
2. Grasp a dumbbell in each hand and stand
behind the bench.
3. Flex your hips and rest your forehead on the
edge of the bench. Your back should be straight,
your torso should be horizontal, and your arms
should be hanging straight down in front of
you, with your palms facing inward (neutral or
hammer grip).
Movement
1. Keeping your elbows slightly flexed, exhale as
you raise both arms out to the sides until your
elbows are level with your shoulders. At the top
of the movement, your pinky finger should be
higher than your other fingers.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells to the
Set Up.
4. Repeat.
WEEK
THREE
65
DAY
03
Skaters
Bent Over Back Row
2 sets, 30 Seconds
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand using
a neutral (hammer) grip, stand with
your feet shoulder-width apart.
2. Keeping a natural curvature of your
spine, flex your hips and knees until
your torso is horizontal or close to
horizontal.
3. Allow the dumbbells to hang down
by your sides, with your shoulders
stretching downward.
Movement
1. Keeping your elbows close to your
body, exhale as you pull the dumbbells
up to the sides of your waist.
2. Hold for a count of two and squeeze
your back muscles.
Stand on your right with your right knee
slightly bent. Place your left boot just behind
your right ankle and your right finger tips
on the floor in front of your right foot. Jump
laterally to the left, landing with your left foot
in front of your right foot and touching your
left finger tips to the floor. Repeat by jumping
laterally back toward right
3. Inhale as you lower the dumbbells
to the Set Up, with your shoulders
stretching downward.
WEEK
THREE
66
DAY
03
Sumo Row
3 sets, 10 Reps
Set Up
1. Grasp one end of a dumbbell with both hands.
2. Stand with your feet wide apart and pointing 30
to 45 degrees out to the sides (sumo stance).
3. Allow your arms to rest on the front of your body
so that the other end of the dumbbell hangs
downward between your legs.
Movement
1. Keeping your arms fixed and your torso upright,
inhale as you lower the dumbbell toward the
floor by flexing your hips and knees. Descend at
least until your thighs are parallel with the floor.
2. Hold for a count of two.
3. Exhale as you push yourself back up to a
standing position.
4. Repeat.
WEEK
THREE
67
DAY
03
Triceps Overhead
Extension
3 sets, 10 Reps
Set Up
1. Holding a dumbbell, sit on a flat bench or chair
and rest the dumbbell on its side on one knee.
2. Grasp the base of the bar of the dumbbell with
both hands, one hand over the other.
3. Kick the dumbbell up with your knee and rest
the other end of the dumbbell on your shoulder.
4. Adjust your grip so that your hands make a heart
shape under the plate.
5. Lift the dumbbell around your shoulder and
hold it behind your back, with your upper arms
vertical and elbows flexed.
Movement
1. Keeping your elbows close to your head and
your upper arms vertical, exhale as you raise the
dumbbell by extending your elbows.
2. Inhale as you lower the dumbbell to the Set Up
by flexing your elbows.
3. Repeat.
WEEK
THREE
68
DAY
03
Bench Triceps
Extension
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 to 60 degrees.
2. Raise the dumbbells vertically and hold them
using a neutral grip (palms facing each other).
Movement
1. Keeping your upper arms fixed, inhale as you
lower the dumbbells behind your head by
flexing your elbows.
2. Exhale as you push the dumbbells back up to the
Set Up by extending your elbows.
3. Repeat for the prescribed number of repetitions
WEEK
THREE
69
DAY
03
Bench Triceps Dips
3 sets, 10 Reps
Set Up
1. Sit on the side of a bench and place your hands
on the edge of the bench, by your hips.
2. Move your feet forward a little and slide your
bottom off the bench so that your body weight is
supported by your arms and your knees are bent
at 90-degree angles.
Movement
1. Keeping your torso upright and your elbows
close to your body, inhale as you lower your
body by flexing your elbows.
2. Exhale as you raise your body by extending your
elbows.
3. Repeat.
WEEK
THREE
DAY
03
Windshield Wipers
3 Sets, 30 Seconds
Lie on your back your hands out to the sides
and Palm up on the floor, Legs together
straight up towards ceiling. Slowly lower your
legs to the right side towards the floor as far
as is possible while keeping your shoulders
and arms in contact with the floor. Lift the legs
back up towards the ceiling and then lower
them to the opposite side and repeat
70
WEEK FOUR
WEEK
FOUR
1
DAY
2
DAY
3
DAY
72
SUMMARY
This is just a Summary; All the Exercises and Movements are Illustrated below. Please follow
the program in same sequence. Please allow 40-60 Seconds gap in between Exercise Routines.
Exercise
Mountain Climbers
Speed Push Ups
Incline Chest Press
Incline Chest Fly
Bicep Curl
Squat with One Leg
V UPS
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
20 Reps
10 Reps
10 Reps
10 Reps
10 Reps
20 Reps
Muscle Group
Abs
Chest
Triceps & Shoulders
Shoulders
Biceps
Thighs
Abs
Exercise
Jump Squat
Set Ups
Overhead Press
Reverse Lunges
Front Raise
Rear Delt Fly
Shoulder Raises
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
30 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
Muscle Group
Abs
Thighs & Legs
Triceps & Back
Thighs & Legs
Shoulders
Back
Chest & Shoulders
Exercise
Burpees
One Arm bent Over Back Row
Pull Over
Triceps Overhead Extension
Bench Triceps Extension
Bench Triceps Dips
Speed Push Ups
Reach Ups
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
3 Sets
Reps
30 Seconds
30 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
Muscle Group
Abs
Arms & Back
Shoulders & Triceps
Triceps
Triceps
Triceps
Abs
Triceps & Shoulders
WEEK
FOUR
73
DAY
01
Mountain Climbers
Speed Push Ups
3 Sets, 30 Seconds
3 sets, 20 Reps
In a push up position. Hold while you drive your
knees towards your chest one at a time
Set your hands and feet in traditional
pushup position with your hands on the
floor so that they are slightly wider than in
line with your shoulders. Lower your body
until your chest nearly touches the floor.
Pause, then push yourself until your arms
are extended. Repeat going as fast as you
can.
WEEK
FOUR
74
DAY
01
Incline Chest Press
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest one dumbbell on
each knee.
2. As you lie back on the bench, kick the dumbbells
up, one at a time, into place.
3. Position the dumbbells to the sides of your
chest, with your elbows bent and tucked in to
your torso a little.
4. Straighten your wrists.
5. Spread your legs and place your feet flat on the
floor.
Movement
1. Exhale as you press the dumbbells upward and
inward until your arms are almost fully extended
and the dumbbells nearly touch.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you lower the dumbbells back to the
Set Up, or until you feel a mild stretch in your
chest.
4. Repeat.
WEEK
FOUR
75
DAY
01
Incline Chest Fly
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest each dumbbell
on a knee.
2. Lie backward, and as you do so, kick the
dumbbells up into position over your chest, one
at a time.
3. Spread your legs and plant your feet flat on the
floor.
4. Flex your elbows slightly, and internally rotate
your shoulders so that your elbows point out to
the sides.
Movement
1. Keeping your elbows locked, inhale as you lower
the dumbbells to your sides in an arcing motion
until you feel a mild stretch in your chest or
shoulders.
2. Exhale as you reverse the motion and press the
dumbbells back up to the Set Up.
3. Repeat for the prescribed number of repetitions.
WEEK
FOUR
76
DAY
01
Bicep Curl 02
3 sets, 10 Reps
Set Up
1. Stand holding a pair of dumbbells by your sides
using a neutral grip (palms facing in).
2. Pull your shoulders back.
Movement
1. Exhale as you slowly curl one dumbbell up
towards your shoulder. As the dumbbell rises,
supinate your forearm gradually so that your
palm faces your shoulder by the top of the curl.
2. Once your elbow is fully flexed, allow your elbow
to move forward a little (shoulder flexion), just
until your forearm is vertical.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you slowly reverse the movement at
half the speed and return the dumbbell to the
Set Up.
5. Repeat the same action with the opposite arm,
and then alternate repetitions.
WEEK
FOUR
77
DAY
01
Squat with One Leg
3 sets, 10 Reps
Set Up
1. Holding a pair of dumbbells by your sides, stand
with your back facing the side of a bench. There
should be three or four feet of space between
you and the bench.
2. Extend one leg backward and place the top
of your foot on the bench so that your body is
being supported by only one leg.
Movement
1. Keeping your torso upright, inhale as you squat
down with your supporting leg until the knee of
your back leg nearly touches the floor.
2. Exhale as you push yourself back up to the Set
Up, driving through your heel.
3. Repeat for the prescribed number of repetitions.
4. Repeat the exercise with your opposite leg.
WEEK
FOUR
78
DAY
01
V UPS
3 sets, 20 Reps
Set Up
1. Lie supine (on your back) on the floor with your
legs straight and your arms held straight by the
sides of your head.
Movement
1. Keeping your arms and legs straight, exhale as
you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the Set Up.
4. Repeat.
WEEK
FOUR
79
DAY
02
Jump Squat
Set Ups
2 Sets, 30 Seconds
3 sets, 30 Reps
Set your feet shoulder width apart. Then dip
your knees and squat down, Swinging your
arms back, in preparation to leap. Explosively
jump as high as you can. When you land,
Immediately squat down and jump Again.
Set Up
1. Holding a pair of dumbbells by
your sides, stand facing a raised
platform, such as a bench.
Movement
1. Exhale as you slowly step up onto
the bench, leading with your right
leg.
2. Bring your feet together on the
bench.
3. Inhale as you slowly step down off
the bench, leading with your right
leg.
4. Bring your feet together on the
floor.
5. Repeat, alternating the leg with
which you step up and down off
the bench.
WEEK
FOUR
80
DAY
02
Overhead Press
3 sets, 10 Reps
Set Up
1. Holding a pair of dumbbells, sit up straight on
a bench or chair, preferably one that supports
your back.
2. Raise the dumbbells one at a time to each side,
and hold them at shoulder height, with your
palms facing forward.
Movement
1. Exhale as you press the dumbbells upward and
inward until they almost touch over your head.
2. At the top of the movement, shrug your
shoulders to raise the dumbbells even higher.
3. Inhale as you reverse the motions and lower the
dumbbells to the Set Up.
4. Repeat.
WEEK
FOUR
81
DAY
02
Reverse Lunges
3 sets, 10 Reps
Set Up
1. Holding a pair of dumbbells by your sides, stand
up straight.
Movement
1. Keeping your torso upright, inhale as you take
a large step backward with one leg and plant
your forefoot behind you. As you do so, flex the
knee and hip of your front leg to allow yourself
to descend into a kneeling position. However, do
not allow your rear knee to make contact with
the floor.
2. Exhale as you get back up into the Set Up by
extending the knee and hip of your front leg and
pushing off with your rear leg.
3. Repeat the movement with your opposite leg.
4. Keep alternating the leg with which your lunge
backward.
WEEK
FOUR
82
DAY
02
Front Raise
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on the
edge of a bench.
2. Position the dumbbells by your sides.
Movement
1. Keeping your elbow slightly bent and your
back straight, exhale as you raise one dumbbell
forward and upward in a semicircular motion
until your arm is a little over horizontal.
2. Hold for a count of two.
3. Inhale as you reverse the motion and lower your
arm to the Set Up as you raise your opposite arm
forward and upward.
4. Keep repeating, alternating the arm that you
raise.
WEEK
FOUR
83
DAY
02
Rear Delt Fly
3 sets, 10 Reps
Set Up
1. Raise a bench to hip height.
2. Grasp a dumbbell in each hand and stand
behind the bench.
3. Flex your hips and rest your forehead on the
edge of the bench. Your back should be straight,
your torso should be horizontal, and your arms
should be hanging straight down in front of
you, with your palms facing inward (neutral or
hammer grip).
Movement
1. Keeping your elbows slightly flexed, exhale as
you raise both arms out to the sides until your
elbows are level with your shoulders. At the top
of the movement, your pinky finger should be
higher than your other fingers.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells to the
Set Up.
4. Repeat.
WEEK
FOUR
84
DAY
02
Shoulder Raises
3 sets, 10 Reps
Set Up
1. With a dumbbell in each hand, stand with your
arms in a ‘W’ position.
Movement
1. Keeping your elbows fixed, exhale as you raise
the dumbbells in a circular motion until they
nearly touch each other over your head.
2. Inhale as you return the dumbbells to the Set
Up.
3. Repeat for the prescribed number of repetitions.
WEEK
FOUR
DAY
85
03
Burpees
2 Sets, 30 Reps
Set your Shoulder width apart. Push your hips back, bend at your knees and lower your body into as deep of a squat as
you can. Now Kick your legs backwards into a plank/pushup position. Perform a plank or a push-up position, then quickly
spring your legs back to a squat position. Stand up quickly and/or jump reaching overhead. That’s 1 rep
WEEK
FOUR
86
DAY
03
One Arm bent
Over Back Row
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in your left hand, kneel on
a bench with your right knee and support your
body with your right arm. The dumbbell should
be hanging straight down, with your left arm
almost fully extended.
Movement
1. Exhale as you pull the dumbbell up to the side of
your waist.
2. Hold for a count of two.
3. Inhale as you lower the dumbbell to the Set Up.
4. Repeat for the desired number of reps.
5. Repeat with your right arm.
WEEK
FOUR
87
DAY
03
Pull Over
3 sets, 10 Reps
Set Up
1. Lie perpendicular on a bench with only your
upper back and shoulders being supported by
the surface. Your head and lower body should be
extending off the bench, with your lower body
acting as a counterbalance.
2. Hold a dumbbell with both hands directly above
your chest, with your arms almost fully extended
and your palms facing each other.
Movement
1. Exhale as you slowly lower the dumbbell in
a backward arc behind your head until your
elbows are level with your ears.
2. Hold for a count of two.
3. Inhale as you slowly raise the dumbbell back
over your head to the Set Up using the same
arcing motion.
4. Repeat for the desired number of repetitions.
WEEK
FOUR
88
DAY
03
Triceps Overhead
Extension
3 sets, 10 Reps
Set Up
1. Holding a dumbbell, sit on a flat bench or chair
and rest the dumbbell on its side on one knee.
2. Grasp the base of the bar of the dumbbell with
both hands, one hand over the other.
3. Kick the dumbbell up with your knee and rest
the other end of the dumbbell on your shoulder.
4. Adjust your grip so that your hands make a heart
shape under the plate.
5. Lift the dumbbell around your shoulder and
hold it behind your back, with your upper arms
vertical and elbows flexed.
Movement
1. Keeping your elbows close to your head and
your upper arms vertical, exhale as you raise the
dumbbell by extending your elbows.
2. Inhale as you lower the dumbbell to the Set Up
by flexing your elbows.
WEEK
FOUR
89
DAY
03
Bench Triceps
Extension
3 sets, 10 Reps
Hold One Dumbbell set in Each Hand.
Sitting on the bench start with Arms
Straight and with palm facing in,
Slowly Lower the Dumbbell towards
your head but slightly to the side. Once
Elbow is at 90 degrees, return weight to
start position.
Bench Triceps Dips
3 sets, 10 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a
bench inclined at 45 to 60 degrees.
2. Raise the dumbbells vertically and hold them
using a neutral grip (palms facing each other).
Movement
1. Keeping your upper arms fixed, inhale as you
lower the dumbbells behind your head by
flexing your elbows.
2. Exhale as you push the dumbbells back up to
the Set Up by extending your elbows.
3. Repeat for the prescribed number of
repetitions.
WEEK
FOUR
90
DAY
03
Speed Push Ups
Reach Ups
3 sets, 20 Reps
3 sets, 10 Reps
Set your hands and feet in traditional
pushup position with your hands on
the floor so that they are slightly wider
than in line with your shoulders. Lower
your body until your chest nearly
touches the floor.
Pause, then push yourself until your
arms are extended. Repeat going as
fast as you can.
A
B
Set Up
1. Stand holding a dumbbell in one hand, placing
your free hand on your waist for support.
2. Raise the dumbbell to the side of your
shoulder, keeping your elbow pointing directly
downward and your palm facing forward.
Movement
1. Exhale as you press the dumbbell upward.
2. At the top of the movement, shrug your
shoulder to raise the dumbbell even higher.
3. Inhale as you reverse the motions and lower
the dumbbell to the Set Up.
4. Repeat for the desired number of repetitions.
5. Repeat with your opposite arm.
WEEK FIVE
WEEK
FIVE
1
DAY
2
DAY
3
DAY
92
SUMMARY
This is just a Summary; All the Exercises and Movements are Illustrated below. Please follow
the program in same sequence. Please allow 40-60 Seconds gap in between Exercise Routines.
Exercise
Jumping Jack
Chest Press
Incline Chest Press
Chest Flys
Bicep Curl
Hammer Curl
V Ups
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
20 Reps
Muscle Group
Abs
Chest
Arms & Chest
Chest
Biceps
Biceps
Abs
Exercise
High Knees
Squat
Lunges
Dead Lifts
Shoulder Press
W-Press
Rear Delt Fly
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
Muscle Group
legs
Thighs
Thigh & Legs
Thigh & Legs
Shoulders
Shoulders
Back
Exercise
Skaters
Bent Over Back Row
Sumo Row
Triceps Overhead Extension
Bench Triceps Extension
Bench Triceps Dips
Windshield Wipers
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
30 Seconds
Muscle Group
Abs
Back
Thigh & Legs
Triceps
Triceps
Triceps
Abs
WEEK
93
DAY
FIVE 01
Jumping Jack
2 Sets, 30 Seconds
Set your feet together and your hands at your side. Simultaneously extend your arms above your
head and Jump up just enough to Spread your feet out wide. Quickly reverse the movement.
Set your feet together and your hands
at your side. Simultaneously extend
your arms above your head and Jump
up just enough to Spread your feet out
wide. Quickly reverse the movement.
1
Feet together,
arms down
2
Jump up, pushing feet and arms
outward
3
Jump up, pushing feet and arms
outward
WEEK
94
DAY
FIVE 01
Chest Press
3 sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a flat
bench and rest one dumbbell on each knee.
2. As you lie back on the bench, kick each dumbbell
up into position, one at a time.
3. Position the dumbbells to the sides of your chest,
with your arms bent at a 90-degree angle. Your
elbows should not be pointing straight out to the
sides; rather, tuck them in a little to approximately
a 45-degree angle.
4. Spread your legs, bring your feet back, and place
them firmly on the ground. Either your toes or your
heels should be planted firmly on the floor.
5. Arch your back and straighten your wrists.
Movement
1. Exhale as you slowly press the dumbbells upward
and inward until your arms are almost fully
extended and the dumbbells nearly touch.
2. Inhale as you slowly lower the dumbbells back to
the Set Up, or until you feel a slight stretch in your
chest.
3. Repeat.
WEEK
95
DAY
FIVE 01
Incline Chest Press
3 sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest one dumbbell on
each knee.
2. As you lie back on the bench, kick the dumbbells
up, one at a time, into place.
3. Position the dumbbells to the sides of your
chest, with your elbows bent and tucked in to
your torso a little.
4. Straighten your wrists.
5. Spread your legs and place your feet flat on the
floor.
Movement
1. Exhale as you press the dumbbells upward and
inward until your arms are almost fully extended
and the dumbbells nearly touch.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you lower the dumbbells back to the
Set Up, or until you feel a mild stretch in your
chest.
4. Repeat.
WEEK
96
DAY
FIVE 01
Chest Flys
3 sets, 8 Reps
Set Up
1. Holding a pair of dumbbells, sit on a flat bench
and rest the dumbbells on your knees.
2. Lie back on the bench and, as you do so, kick the
dumbbells up into position over your chest, one
at a time.
3. Spread your legs and plant your feet flat on the
floor.
4. Bend your elbows a little, and internally rotate
your shoulders so that your elbows point out to
the sides.
5. Arch your back and stick out your chest.
Movement
1. Inhale as you lower the dumbbells in an arcing
motion to your sides until you feel a mild stretch
in your chest.
2. Exhale as you reverse the motion until the
dumbbells are nearly vertical.
WEEK
97
DAY
FIVE 01
Bicep Curl
3 sets, 8 Reps
Set Up
1. Stand with a dumbbell in each hand.
2. Pronate your wrists into a shoulder-width
reverse (overhand) grip.
Movement
1. Keeping your elbows by your sides, exhale as
you curl the dumbbells toward your shoulders
until your forearms are nearly vertical.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you return the dumbbells to the Set
Up.
WEEK
98
DAY
FIVE 01
Hammer Curl
3 sets, 8 Reps
Set Up
1. Stand holding a dumbbell in each hand using a
neutral (aka hammer) grip (palms facing in).
Movement
1. Keeping your elbow by your side, exhale as you
curl one dumbbell up towards your shoulder
until your biceps is fully contracted.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you slowly lower the dumbbell to the
Set Up.
4. Repeat with your opposite arm.
5. Keep alternating your arms.
WEEK
99
DAY
FIVE 01
V Ups
3 sets, 20 Reps
Set Up
1. Lie supine (on your back) on the floor with your
legs straight and your arms held straight by the
sides of your head.
Movement
1. Keeping your arms and legs straight, exhale as
you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the Set Up.
WEEK
100
DAY
FIVE 02
High Knees
2 Sets, 30 Seconds
Quickly running in place but driving
your knees as high as you can.
Set Up
Squat
3 sets, 8 Reps
1. Stand holding a pair of
dumbbells by your sides. Your
feet should be shoulder-width
apart and pointing slightly
outward.
Movement
1. Keeping your torso upright and
your shoulders back, inhale as
you squat down by pushing your
butt backward and bending
your knees forward. Descend
at least until your thighs are
parallel with the floor.
2. Exhale as you push yourself
back up to a standing position,
driving from your heels.
3. Repeat for the prescribed
number of repetitions.
WEEK
101
DAY
FIVE 02
Lunge
3 Sets, 20 Reps
Set Up
1. Stand holding a dumbbell to each side.
Movement
1. Exhale as you take a large step forward with one
leg and lower your body until the knee of your
back leg almost touches the floor.
2. At the same time, allow your torso to tilt
forward 15 to 20 degrees, and allow the
dumbbells to hang straight down without
bending your back.
3. Exhale as you push yourself back up and step
back into the Set Up.
4. Repeat with your opposite leg.
WEEK
102
DAY
FIVE 02
Dead Lift
3 sets, 8 Reps
Set Up
1. Position a pair of dumbbells horizontally in front
of your feet.
2. Squat and grasp the dumbbells using a pronated
(overhand) grip.
3. Raise your hips a little, straighten your back, and
lean backward so that your torso is upright.
Movement
1. Exhale as you stand up and pull the dumbbells
up across the front of your body.
2. Inhale as you push your butt backward, flex your
hips and knees, and lower the dumbbells down
the front of your body to the floor.
3. Repeat.
WEEK
103
DAY
FIVE 02
Shoulder Press
3 sets, 8 Reps
Set Up
1. Stand with a dumbbell in each hand.
2. Raise the dumbbells to the height of your chin,
with your elbows pointing diagonally out to the
sides and your pinkie fingers raised higher than
your thumbs.
Movement
1. Exhale as you swing your elbows backward
and a little upward as you move your head and
torso forward. At the top of the movement, the
pinkie sides of your fists should be facing almost
directly upward.
2. Inhale as you reverse the movement and return
to the Set Up.
3. Repeat for the prescribed number of repetitions
WEEK
104
DAY
FIVE 02
Shoulder Raises
3 sets, 8 Reps
Set Up
1. With a dumbbell in each hand, stand with your
arms in a ‘W’ position.
Movement
1. Keeping your elbows fixed, exhale as you raise
the dumbbells in a circular motion until they
nearly touch each other over your head.
2. Inhale as you return the dumbbells to the Set
Up.
3. Repeat for the prescribed number of repetitions.
WEEK
105
DAY
FIVE 02
Rear Delt Fly
3 sets, 8 Reps
Set Up
1. Raise a bench to hip height.
2. Grasp a dumbbell in each hand and stand
behind the bench.
3. Flex your hips and rest your forehead on the
edge of the bench. Your back should be straight,
your torso should be horizontal, and your arms
should be hanging straight down in front of
you, with your palms facing inward (neutral or
hammer grip).
Movement
1. Keeping your elbows slightly flexed, exhale as
you raise both arms out to the sides until your
elbows are level with your shoulders. At the top
of the movement, your pinky finger should be
higher than your other fingers.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells to the
Set Up.
WEEK
106
DAY
FIVE 03
Skaters
Bent Over Back Row
2 sets, 30 Seconds
3 sets, 8 Reps
Stand on your right with your right
knee slightly bent. Place your left boot
just behind your right ankle and your
right finger tips on the floor in front of
your right foot. Jump laterally to the
left, landing with your left foot in front
of your right foot and touching your
left finger tips to the floor. Repeat by
jumping laterally back toward right
Set Up
1. Holding a dumbbell in each hand using a
neutral (hammer) grip, stand with your feet
shoulder-width apart.
2. Keeping a natural curvature of your spine,
flex your hips and knees until your torso is
horizontal or close to horizontal.
3. Allow the dumbbells to hang down by
your sides, with your shoulders stretching
downward.
Movement
1. Keeping your elbows close to your body,
exhale as you pull the dumbbells up to the
sides of your waist.
2. Hold for a count of two and squeeze your
back muscles.
3. Inhale as you lower the dumbbells to the
Set Up, with your shoulders stretching
downward.
WEEK
107
DAY
FIVE 03
Sumo Row
3 sets, 8 Reps
Set Up
1. Grasp one end of a dumbbell with both hands.
2. Stand with your feet wide apart and pointing 30
to 45 degrees out to the sides (sumo stance).
3. Allow your arms to rest on the front of your body
so that the other end of the dumbbell hangs
downward between your legs.
Movement
1. Keeping your arms fixed and your torso upright,
inhale as you lower the dumbbell toward the
floor by flexing your hips and knees. Descend at
least until your thighs are parallel with the floor.
2. Hold for a count of two.
3. Exhale as you push yourself back up to a
standing position.
WEEK
108
DAY
FIVE 03
Triceps Overhead
Extension
3 sets, 8 Reps
Set Up
1. Holding a dumbbell, sit on a flat bench or chair
and rest the dumbbell on its side on one knee.
2. Grasp the base of the bar of the dumbbell with
both hands, one hand over the other.
3. Kick the dumbbell up with your knee and rest
the other end of the dumbbell on your shoulder.
4. Adjust your grip so that your hands make a heart
shape under the plate.
5. Lift the dumbbell around your shoulder and
hold it behind your back, with your upper arms
vertical and elbows flexed.
Movement
1. Keeping your elbows close to your head and
your upper arms vertical, exhale as you raise the
dumbbell by extending your elbows.
2. Inhale as you lower the dumbbell to the Set Up
by flexing your elbows.
WEEK
109
DAY
FIVE 03
Bench Triceps
Extension
3 sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 to 60 degrees.
2. Raise the dumbbells vertically and hold them
using a neutral grip (palms facing each other).
Movement
1. Keeping your upper arms fixed, inhale as you
lower the dumbbells behind your head by
flexing your elbows.
2. Exhale as you push the dumbbells back up to the
Set Up by extending your elbows.
WEEK
110
DAY
FIVE 03
Bench Triceps Dips
3 sets, 8 Reps
Set Up
1. Sit on the side of a bench and place your hands
on the edge of the bench, by your hips.
2. Move your feet forward a little and slide your
bottom off the bench so that your body weight is
supported by your arms and your knees are bent
at 90-degree angles.
Movement
1. Keeping your torso upright and your elbows
close to your body, inhale as you lower your
body by flexing your elbows.
2. Exhale as you raise your body by extending your
elbows.
WEEK
DAY
FIVE 03
Windshield Wipers
3 Sets, 30 Seconds
Lie on your back your hands out to the
sides and Palm up on the floor, Legs
together straight up towards ceiling.
Slowly lower your legs to the right side
towards the floor as far as is possible
while keeping your shoulders and
arms in contact with the floor. Lift the
legs back up towards the ceiling and
then lower them to the opposite side
and repeat
111
WEEK SIX
113
WEEK
SIX SUMMARY
1
DAY
2
DAY
3
DAY
This is just a Summary; All the Exercises and Movements are Illustrated below. Please follow
the program in same sequence. Please allow 40-60 Seconds gap in between Exercise Routines.
Exercise
Mountain Climbers
Speed Push Ups
Incline Chest Press
Incline Chest Fly
Bicep Curl
Squat with One Leg
V UPS
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
20 Reps
8 Reps
8 Reps
8 Reps
8 Reps
20 Reps
Muscle Group
Abs
Chest
Triceps & Shoulders
Shoulders
Biceps
Thighs
Abs
Exercise
Jump Squat
Set Ups
Overhead Press
Reverse Lunges
Front Raise
Rear Delt Fly
Shoulder Raises
Sets
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 Sets
Reps
30 Seconds
30 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
Muscle Group
Abs
Thighs & Legs
Triceps & Back
Thighs & Legs
Shoulders
Back
Chest & Shoulders
Exercise
Burpees
One Arm bent Over Back Row
Pull Over
Triceps Overhead Extension
Bench Triceps Extension
Bench Triceps Dips
Speed Push Ups
Reach Ups
Sets
2 sets
3 sets
3 sets
3 sets
2 sets
3 sets
3 Sets
3 Sets
Reps
8 Reps
8 Reps
8 Reps
8 Reps
12 Reps
8 Reps
8 Reps
8 Reps
Muscle Group
Abs
Arms & Back
Shoulders & Triceps
Triceps
Triceps
Triceps
Abs
Triceps & Shoulders
WEEK
DAY
SIX 01
Mountain Climbers
3 Sets, 30 Seconds
In a push up position. Hold while you
drive your knees towards your chest
one at a time
Speed Push Ups
3 Sets, 20 Seconds
Set your hands and feet in traditional
pushup position with your hands on
the floor so that they are slightly wider
than in line with your shoulders. Lower
your body until your chest nearly
touches the floor. Pause, then push
yourself until your arms are extended.
Repeat going as fast as you can.
114
WEEK
115
DAY
SIX 01
Incline Chest Press
3 sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest one dumbbell on
each knee.
2. As you lie back on the bench, kick the dumbbells
up, one at a time, into place.
3. Position the dumbbells to the sides of your
chest, with your elbows bent and tucked in to
your torso a little.
4. Straighten your wrists.
5. Spread your legs and place your feet flat on the
floor.
Movement
1. Exhale as you press the dumbbells upward and
inward until your arms are almost fully extended
and the dumbbells nearly touch.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you lower the dumbbells back to the
Set Up, or until you feel a mild stretch in your
chest.
WEEK
116
DAY
SIX 01
Incline Chest Fly
3 sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a bench
inclined at 45 degrees and rest each dumbbell
on a knee.
2. Lie backward, and as you do so, kick the
dumbbells up into position over your chest, one
at a time.
3. Spread your legs and plant your feet flat on the
floor.
4. Flex your elbows slightly, and internally rotate
your shoulders so that your elbows point out to
the sides.
Movement
1. Keeping your elbows locked, inhale as you lower
the dumbbells to your sides in an arcing motion
until you feel a mild stretch in your chest or
shoulders.
2. Exhale as you reverse the motion and press the
dumbbells back up to the Set Up.
WEEK
117
DAY
SIX 01
Bicep Curl 02
3 sets, 8 Reps
Set Up
1. Stand holding a pair of dumbbells by your sides
using a neutral grip (palms facing in).
2. Pull your shoulders back.
Movement
1. Exhale as you slowly curl one dumbbell up
towards your shoulder. As the dumbbell rises,
supinate your forearm gradually so that your
palm faces your shoulder by the top of the curl.
2. Once your elbow is fully flexed, allow your elbow
to move forward a little (shoulder flexion), just
until your forearm is vertical.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you slowly reverse the movement at
half the speed and return the dumbbell to the
Set Up.
WEEK
118
DAY
SIX 01
Squat with One Leg
3 sets, 8 Reps
Set Up
1. Holding a pair of dumbbells by your sides, stand
with your back facing the side of a bench. There
should be three or four feet of space between
you and the bench.
2. Extend one leg backward and place the top
of your foot on the bench so that your body is
being supported by only one leg.
Movement
1. Keeping your torso upright, inhale as you squat
down with your supporting leg until the knee of
your back leg nearly touches the floor.
2. Exhale as you push yourself back up to the Set
Up, driving through your heel.
3. Repeat for the prescribed number of repetitions.
4. Repeat the exercise with your opposite leg.
WEEK
119
DAY
SIX 01
V UPS
3 sets, 8 Reps
Set Up
1. Lie supine (on your back) on the floor with your
legs straight and your arms held straight by the
sides of your head.
Movement
1. Keeping your arms and legs straight, exhale as
you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the Set Up.
WEEK
DAY
SIX 02
Jump Squats
2 Sets, 30 Seconds
Set your feet shoulder width apart.
Then dip your knees and squat
down, Swinging your arms back, in
preparation to leap. Explosively jump
as high as you can. When you land,
Immediately squat down and jump
Again.
120
WEEK
121
DAY
SIX 02
Set Ups
3 Set, 30 reps
Set Up
1. Holding a pair of dumbbells by your sides,
stand facing a raised platform, such as a
bench.
Movement
1. Exhale as you slowly step up onto the bench,
leading with your right leg.
2. Bring your feet together on the bench.
3. Inhale as you slowly step down off the bench,
leading with your right leg.
4. Bring your feet together on the floor.
5. Repeat, alternating the leg with which you step
up and down off the bench.
WEEK
122
DAY
SIX 02
Overhead Press
3 Sets, 8 Reps
Set Up
1. Holding a pair of dumbbells, sit up straight on
a bench or chair, preferably one that supports
your back.
2. Raise the dumbbells one at a time to each side,
and hold them at shoulder height, with your
palms facing forward.
Movement
1. Exhale as you press the dumbbells upward and
inward until they almost touch over your head.
2. At the top of the movement, shrug your
shoulders to raise the dumbbells even higher.
3. Inhale as you reverse the motions and lower
the dumbbells to the Set Up.
WEEK
123
DAY
SIX 02
Reverse Lunges
3 Sets, 8 Reps
Set Up
1. Holding a pair of dumbbells by your sides,
stand up straight.
Movement
1. Keeping your torso upright, inhale as you take
a large step backward with one leg and plant
your forefoot behind you. As you do so, flex the
knee and hip of your front leg to allow yourself
to descend into a kneeling position. However,
do not allow your rear knee to make contact
with the floor.
2. Exhale as you get back up into the Set Up by
extending the knee and hip of your front leg
and pushing off with your rear leg.
3. Repeat the movement with your opposite leg.
4. Keep alternating the leg with which your lunge
backward.
WEEK
124
DAY
SIX 02
Front Raise
3 Sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on the
edge of a bench.
2. Position the dumbbells by your sides.
Movement
1. Keeping your elbow slightly bent and
your back straight, exhale as you raise
one dumbbell forward and upward in a
semicircular motion until your arm is a little
over horizontal.
2. Hold for a count of two.
3. Inhale as you reverse the motion and lower
your arm to the Set Up as you raise your
opposite arm forward and upward.
4. Keep repeating, alternating the arm that you
raise.
WEEK
125
DAY
SIX 02
Rear Delt Fly
3 Sets, 8 Reps
Set Up
1. Raise a bench to hip height.
1. Grasp a dumbbell in each hand and stand
behind the bench.
2. Flex your hips and rest your forehead on
the edge of the bench. Your back should be
straight, your torso should be horizontal, and
your arms should be hanging straight down
in front of you, with your palms facing inward
(neutral or hammer grip).
Movement
1. Keeping your elbows slightly flexed, exhale as
you raise both arms out to the sides until your
elbows are level with your shoulders. At the
top of the movement, your pinky finger should
be higher than your other fingers.
2. Hold for a count of two.
3. Inhale as you slowly lower the dumbbells to
the Set Up.
WEEK
126
DAY
SIX 02
Shoulder Raises
3 Sets, 8 Reps
Set Up
1. With a dumbbell in each hand, stand with your
arms in a ‘W’ position.
Movement
1. Keeping your elbows fixed, exhale as you raise
the dumbbells in a circular motion until they
nearly touch each other over your head.
2. Inhale as you return the dumbbells to the Set
Up.
WEEK
DAY
SIX 03
Burpees
2 Sets, 8 Reps
Set your Shoulder width apart. Push
your hips back, bend at your knees
and lower your body into as deep of
a squat as you can. Now Kick your
legs backwards into a plank/pushup
position. Perform a plank or a pushup position, then quickly spring your
legs back to a squat position. Stand
up quickly and/or jump reaching
overhead. That’s 1 rep
127
WEEK
128
DAY
SIX 03
One Arm bent
Over Back Row
3 Sets, 8 Reps
Set Up
1. Holding a dumbbell in your left hand, kneel
on a bench with your right knee and support
your body with your right arm. The dumbbell
should be hanging straight down, with your
left arm almost fully extended.
Movement
1. Exhale as you pull the dumbbell up to the side
of your waist.
2. Hold for a count of two.
3. Inhale as you lower the dumbbell to the Set
Up.
4. Repeat for the desired number of reps.
5. Repeat with your right arm.
WEEK
129
DAY
SIX 03
Pull Over
3 Sets, 8 Reps
Set Up
1. Lie perpendicular on a bench with only your
upper back and shoulders being supported by
the surface. Your head and lower body should
be extending off the bench, with your lower
body acting as a counterbalance.
2. Hold a dumbbell with both hands directly
above your chest, with your arms almost fully
extended and your palms facing each other.
Movement
1. Exhale as you slowly lower the dumbbell in
a backward arc behind your head until your
elbows are level with your ears.
2. Hold for a count of two.
3. Inhale as you slowly raise the dumbbell back
over your head to the Set Up using the same
arcing motion.
WEEK
130
DAY
SIX 03
Triceps Overhead
Extension
3 Sets, 8 Reps
Set Up
1. Holding a dumbbell, sit on a flat bench or chair
and rest the dumbbell on its side on one knee.
2. Grasp the base of the bar of the dumbbell with
both hands, one hand over the other.
3. Kick the dumbbell up with your knee and
rest the other end of the dumbbell on your
shoulder.
4. Adjust your grip so that your hands make a
heart shape under the plate.
5. Lift the dumbbell around your shoulder and
hold it behind your back, with your upper arms
vertical and elbows flexed.
Movement
1. Keeping your elbows close to your head and
your upper arms vertical, exhale as you raise
the dumbbell by extending your elbows.
2. Inhale as you lower the dumbbell to the Set Up
by flexing your elbows.
WEEK
DAY
SIX 03
Bench Triceps
Extension
2 Sets, 12 Reps
Hold One Dumbbell set in Each Hand.
Sitting on the bench start with Arms
Straight and with palm facing in, Slowly
Lower the Dumbbell towards your head
but slightly to the side. Once Elbow is
at 90 degrees, return weight to start
position.
131
WEEK
132
DAY
SIX 03
Bench Triceps Dips
3 Sets, 8 Reps
Set Up
1. Holding a dumbbell in each hand, sit on a
bench inclined at 45 to 60 degrees.
2. Raise the dumbbells vertically and hold them
using a neutral grip (palms facing each other).
Movement
1. Keeping your upper arms fixed, inhale as you
lower the dumbbells behind your head by
flexing your elbows.
2. Exhale as you push the dumbbells back up to
the Set Up by extending your elbows.
WEEK
133
DAY
SIX 03
Speed Push Ups
Reach Ups
3 Sets, 8 Reps
3 Sets, 8 Reps
Set your hands and feet in traditional
pushup position with your hands on the
floor so that they are slightly wider than in
line with your shoulders. Lower your body
until your chest nearly touches the floor.
Pause, then push yourself until your arms
are extended. Repeat going as fast as you
can.
Set Up
1. Stand holding a dumbbell in one hand,
placing your free hand on your waist for
support.
2. Raise the dumbbell to the side of your
shoulder, keeping your elbow pointing
directly downward and your palm facing
forward.
Movement
1. Exhale as you press the dumbbell
upward.
2. At the top of the movement, shrug your
shoulder to raise the dumbbell even
higher.
3. Inhale as you reverse the motions and
lower the dumbbell to the Set Up.
4. Repeat for the desired number of
repetitions.
5. Repeat with your opposite arm.