Strength Training

Phase 1 | Week 1 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 1 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 2 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 2 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 3 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 3 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 4 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 4 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 2 | Week 1 Aiming For Weights That are 80 - 85% of Your One Rep Max Each Round Consists of: 12 Reps, 10 Reps, 8 Reps Some Rounds Have a 4th Set to Failure We Stay on One Muscle Group For A Couple Rounds, Then Move On

Phase 2 | Week 1 Aiming for reps that are 80% of your one rep max. Each Round consists of: 12 Reps, 10 Reps, 8 Reps, 4th Set to Failure (Not all Rounds)

Phase 2 | Week 2. 3 Rounds per Muscle Group consisting of: 12 Reps, 10 Reps, 8 Reps, Back Off Set to Failure

Phase 2 | Week 2 Aiming for reps that are 80% of your one rep max Each Round consists of: 12 reps, 10 Reps, 8 Reps, 4th Set To Failure (Some Rounds)

Phase 2 | Week 3 Double Wave Loading technique: 12 Reps, 10 Reps, 8 Reps, 12 Reps, 10 Reps, 8 Reps

Phase 2 | Week 3 Aiming for weights that are 75-80% of your one rep max. Double Wave Loading technique: 12 Reps, 10 Reps, 8 Reps, 12 Reps, 10 Reps, 8 Reps

Phase 2 | Week 4 Combines Two Training Techniques: Classic 12/10/8 Rep Set with the Same Weight Increment, and Drop Sets:3 Sets of 10 Reps Dropping Down in Weight Increments Each Set

Phase 2 | Week 4 Combines Two Training Techniques: Classic 12/10/8 Rep Set with the Same Weight Increment, and Drop Sets:3 Sets of 10 Reps Dropping Down in Weight Increments Each Set

The 3 Upper Body Rounds of Page 25: Chest & Triceps, Back & Biceps, Shoulders. Each Round consists of 3 exercises performed in 2 sets: 16 reps, then 12 reps. Some rounds have additional bonus burn exercise

Gym Style Series: Traditional no frills workout for the Chest & Triceps. Each round is approximately 3 sets of 12 reps in either a 2/2, 3/1, 6/2 rep count: 5 Rounds Chest, 1 Transition Round, 3 Rounds Triceps. Pair with Pages 27 & 28 for a Total Body Week of Strength Training

Gym Style Series: Traditional no frills workout for the Back, Biceps, & Shoulders. Each round is approximately 10 reps of 4/4, 2/2 count exercises: 3 Rounds For Back, 2 Rounds For Shoulders, 3 Rounds For Biceps. Pair with Page 26 & 28 for a Total Body Week of Strength Training

Combines the Bicep Rounds From Page 27 and the Tricep Rounds From Page 26 for Opposing Muscle Group or Push/Pull Training

Combines the Chest Rounds From Page 26 with the Back Rounds From Page 27 for Opposing Muscle Group or Push/Pull Training

All the Upper Body Rounds from Page 29

Upper/Lower Training Series. Each Round Consists of: 12 Reps Lighter Weight, 10 Reps Medium Weight, 8 Reps Heaviest Weight, 10 Reps Medium Weight, 12 Reps Lighter Weight. 2 Rounds for Chest, Back, Biceps, & Triceps 1 Superset Round for Shoulders

5 upper body rounds of Page 34. Just as the name states, there are MANY reps for each exercise. Grab light weights, but don't be fooled! This is hard.

Finisher Training Series. Each Round consists of: 3 Sets of 12 Reps Chased by a "Finisher" Move

Finisher Training Series. Each Round consists of: 3 Sets of 12 reps and Chased by a "Finisher" move

Upper/Lower Training Series. 5 Rounds focusing on one Muscle Group per Round: Back, Chest, Triceps, Shoulders, Biceps. Rep Patterns are a combination of 4/4, 2/2, and Singles Band work finishes most of the rounds for a Bonus Burn

All 3 Upper Body Rounds from Total Body Giant Sets. 12-16 reps per exercise at a 2/2 count.

Circuit Training Series. 8 Rounds of Chest, Back, and Shoulders. Approximately 16 reps of each exercise

Circuit Training Series. 9 Rounds Alternating Biceps & Triceps. Approximately 16 reps per exercise

Combines rounds from Pages 39 & 40 into one supersized Upper Body Workout if you've got the time!

Upper/Lower Training Series. 5 Rounds using weight from Phase 2: Chest, Back, Shoulders, Biceps, Triceps 3 sets of 10 reps per exercise and 3 exercises per muscle group. Each round ends with a bonus burn for that muscle group

Phase 3 | Week 1. 8 reps of each exercise at 80% of your 1 rep max. Push/Pull Method So That Each Muscle Group Has Ample Time to Recover

Phase 3 | Week 1. 8 reps of each exercise at 80% of your 1 rep max Circuit Fashion So That Each Muscle Group Has Ample Time to Recover

Phase 3 | Week 2. Repeating Page 42, but with weights that are 85% of your one rep max and 7 reps per exercise Push/Pull Method So That Each Muscle Group Has Ample Time to Recover

Phase 3 | Week 2. Repeating the exercises from Page 44, but aiming for reps that are 85% of your 1 rep max and 7 reps/exercise. Circuit Fashion So That Each Muscle Group Has Ample Time to Recover

Phase 3 | Week 3. Repeating the Exercises From Pages 42 & 45, but aiming for 6 reps or 90% of your one rep max

Phase 3 | Week 3. Repeating Exercises from Pages 44 & 47, but aiming for 90% of your one rep max and/or 6 reps per exercise

Phase 3 | Week 4. The last workout for Chest & Back. Aiming for 85% of your one rep max (weights from Page 45) and 8 reps to see if you are 5% stronger

Phase 3 | Week 4. The Last workout for Shoulders, Biceps, & Triceps. You are aiming for the 8 reps with the weights you used for Page 47 to see if you are 5% stronger