My Personal Training Book - Routine Index

TMRYAPINEIRNSGOBNOAOLK

OPTIONAL
ROUTINE INDEX

By Andre Garcia,

Licensed Personal Trainer #81501625
Licensed Massage Therapist MA#33619

MY PERSONAL TRAINING BOOK

OPTIONAL ROUTINE INDEX

By Andre Garcia,

Licensed Personal Trainer #81501625
Licensed Massage Therapist MA#33619

Editorial Consultant
Chuck Oldham
Design Consultant
Robin K. McDowall

HOW TO USE WEEKLY ROUTINES

STEP 1 – Choose the routine number you desire to do that week.

*NOTE* The Routine Numbers will be followed by the Motion Numbers in
the Routine Index. The Routine Numbers in the Routine Index
will be followed by the Motion Numbers of the movement.

STEP 2 – After choosing your Routine Numbers, mark or print out the
pages of the corresponding motions.

*NOTE* You can build your own daily routine by choosing your own
Motion Numbers.

ROUTINES INDEX

CHEST ROUTINES

You can do chest routines one to two days a week, either holds or movement, or add them to
other routines. Do three to four sets and 15- 12- 10- 8 or 6 reps. The speed of reps should be 2
to 3 seconds for the positive and negative motions. Don’t forget to breathe through the motions.

Routine 1 CHEST
Chapter 1 – Barbell flat bench press 1-1
Chapter 1 – Barbell incline bench press 1-2
Chapter 1 – Barbell high Incline bench press 1-3

Routine 2 CHEST
Chapter 1 – Dumbbell Flat bench press 1-4
Chapter 1 – Dumbbell incline bench press 1-7
Chapter 1 – Dumbbell high incline bench press 1-10

Routine 3 CHEST
Chapter 1 – Hammer grip dumbbell flat bench press 1-13
Chapter 1 – Hammer grip dumbbell incline bench press 1-16
Chapter 1 – Hammer grip dumbbell high Incline bench press 1-19

Routine 4 CHEST
Chapter 1 – Alternating dumbbells flat bench press 1-6
Chapter 1 – Alternating dumbbells incline bench press 1-9
Chapter 1 – Alternating dumbbells high incline bench press 1-12

Routine 5 CHEST
Chapter 1 – One-arm dumbbell flat bench press 1-5
Chapter 1 – One-arm dumbbell incline bench press 1-8
Chapter 1 – One-arm high incline bench press 1-11

Routine 6 CHEST
Chapter 1 – Dumbbell flat bench fly 1-22
Chapter 1 – Dumbbell incline bench fly 1-25
Chapter 1 – Dumbbell high Incline fly 1-28

Routine 7 CHEST
Chapter 1 – Rotating dumbbells in flat bench press 1-31
Chapter 1 – Rotating dumbbells in incline bench press 1-34
Chapter 1 – Rotating dumbbells in high incline bench press 1-37

Routine 8 CHEST
Chapter 1 – Dips 1-40
Chapter 1 – Pec Dec 1-41
Chapter 1 – Standing Straight arm push down 1-47

382

ROUTINESINDEX

Routine 9 CHEST
Chapter 1 – Standing upper chest lower dumbbell lift 1-49
Chapter 1 – Hindu push-up 1-44
Chapter 1 – Push-up 1-42

Routine 10 CHEST
Chapter 1 – Barbell flat bench press 1-1
Chapter 1 – Dumbbell incline bench press 1-7
Chapter 1 – Dips 1-40

Routine 11 CHEST
Chapter 1 – Alternating and rotating dumbbells in flat bench press 1-33
Chapter 1 – Dumbbell high incline bench press 1-10
Chapter 1 – Dumbbell incline bench press 1-7

Routine 12 CHEST
Chapter 1 – Alternating dumbbell flat bench fly 1-24
Chapter 1 – Barbell incline bench press 1-2
Chapter 1 – Pec Dec 1-41

Routine 13 CHEST
Chapter 1 – Hammer grip alternating dumbbells flat bench press 1-15
Chapter 1 – Dumbbell high incline bench fly 1-28
Chapter 1 – Push-ups 1-42

Routine 14 CHEST
Chapter 1 – Barbell flat bench press 1-1
Chapter 1 – Pec Dec 1-41
Chapter 1 – Standing upper chest lower dumbbell lift 1-49

Routine 15 CHEST
Chapter 1 – One-arm dumbbell flat bench press 1-5
Chapter 1 – Dips 1-40
Chapter 1 – Barbell incline bench press 1-2

Routine 16 CHEST
Chapter 1 – Barbell incline bench press 1-2
Chapter 1 – One-arm rotating dumbbell in flat bench press 1-31
Chapter 1 – Dumbbell high incline bench press 1-10

Routine 17 CHEST
Chapter 1 – Barbell incline bench press 1-2
Chapter 1 – Dumbbell flat bench fly 1-22
Chapter 1 – Rotating dumbbells in high incline bench press 1-37

383

ROUTINESINDEX

Routine 18 CHEST
Chapter 1 – Barbell incline bench press 1-2
Chapter 1 – Pec Dec 1-41
Chapter 1 – Barbell flat bench press 1-1

Routine 19 CHEST
Chapter 1 – Hammer grip alternating dumbbells incline bench press 1-18
Chapter 1 – Dips 1-40
Chapter 1 – Barbell flat bench press 1-1

Routine 20 CHEST
Chapter 1 – Push-ups 1-42
Chapter 1 – Alternating dumbbell incline bench fly 1-27
Chapter 1 – Rotating dumbbells in high incline bench press 1-37

Routine 21 CHEST
Chapter 1 – Dumbbell flat bench press 1-4
Chapter 1 – Barbell incline bench press 1-2
Chapter 1 – Standing straight arm push-downs 1-47

Routine 22 CHEST
Chapter 1 – Dumbbell incline bench press 1-7
Chapter 1 – Dumbbell high incline bench fly 1-11
Chapter 1 – Rotating dumbbells in flat bench press 1-31

Routine 23 CHEST
Chapter 1 – Dumbbell flat bench fly 1-22
Chapter 1 – Rotating dumbbells in incline bench press 1-34
Chapter 1 – Dumbbell high incline bench press 1-10

Routine 24 CHEST
Chapter 1 – Push-ups 1-42
Chapter 1 – Hindu push-ups 1-44
Chapter 1 – Dips 1-40

Routine 25 CHEST
Chapter 1 – Alternating dumbbells flat bench press 1-6
Chapter 1 – One-arm dumbbell incline bench press 1-8
Chapter 1 – Dumbbell high incline bench fly 1-28

384

ROUTINESINDEX

BACK ROUTINES

You can do back routines one to two days a week, either holds or movement, or add them to
other routines. Do three to four sets and 15- 12- 10- 8 or 6 reps. The speed of reps should be 2
to 3 seconds for the positive and negative motions. Don’t forget to breathe through the motions.

Routine 26 BACK
Chapter 2 – Wide grip pull-downs (seated) 2-1
Chapter 2 – Reverse grip pull-downs (seated) 2-2
Chapter 2 – Side grip pull-downs (seated) 2-3

Routine 27 BACK
Chapter 2 – Wide grip pull-downs (standing) 2-7
Chapter 2 – Reverse grip pull-downs (standing) 2-8
Chapter 2 – Side grip pull-downs (standing) 2-9

Routine 28 BACK
Chapter 2 – Bent over dumbbell rows elbows in (standing) 2-15
Chapter 2 – Bent over dumbbell rows elbows up (standing) 2-18
Chapter 2 – Bent over reverse fly (standing) 2-21

Routine 29 BACK
Chapter 2 – Bent over dumbbell rows, elbows in (seated) 2-24
Chapter 2 – Bent over dumbbell rows, elbows up (seated) 2-27
Chapter 2 – Bent over dumbbell reverse fly (seated) 2-30

Routine 30 BACK
Chapter 2 – Bent over alternating dumbbell rows, elbows in (standing)
Chapter 2 – Bent over alternating dumbbell rows, elbows up (standing)
Chapter 2 – Bent over alternating dumbbell reverse fly (standing)

Routine 31 BACK
Chapter 2 – Lying on a bench one-arm dumbbell rows elbows up 2-17
Chapter 2 – Lying on a bench one-arm dumbbell reverse fly 2-20
Chapter 2 – Lying on a bench one-arm dumbbell rows elbows in 2-23

Routine 32 BACK
Chapter 2 – Bent over one-arm dumbbell rows, elbows in (standing) 2-16
Chapter 2 – Bent over alternating dumbbell rows, elbows up (standing) 2-20
Chapter 2 – Pull-ups 2-13

Routine 33 BACK
Chapter 2 – Pull-ups 2-13
Chapter 2 – Chin-ups 2-14
Chapter 2 – Bent over dumbbell rows elbows in (seated) 2-24

385

ROUTINESINDEX

Routine 34 BACK
Chapter 2 – Wide grip pull-downs (seated) 2-1
Chapter 2 – Reverse grip pull-downs (seated) 2-2
Chapter 2 – Bent over dumbbell rows, elbow up (standing) 2-18

Routine 35 BACK
Chapter 2 – Wide grip pull-downs (standing) 2-7
Chapter 2 – One-arm side grip pull-downs (seated) 2-6
Chapter 2 – Bent over alternating dumbbell reverse fly (seated) 2-32

Routine 36 BACK
Chapter 2 – Chin ups 2-14
Chapter 2 – Wide grip pull-downs (seated) 2-1
Chapter 2 – Bent over barbell rows, elbows in (standing) 2-42

Routine 37 BACK
Chapter 2 – Pull ups 2-13
Chapter 2 – Side grip pull-downs (standing) 2-9
Chapter 2 – Bent over dumbbell rows, elbows up (seated) 2-27

Routine 38 BACK
Chapter 2 – One-arm reverse grip pull down (standing) 2-11
Chapter 2 – Lying on a bench dumbbell rows, elbows up 2-36
Chapter 2 – Lying on a bench dumbbell reverse fly 2-39

Routine 39 BACK
Chapter 2 – Wide grip pull-downs (seated) 2-1
Chapter 2 – Reverse grip pull-downs (standing) 2-36
Chapter 2 – Bent over barbell rows, elbows in (standing) 2-42

Routine 40 BACK
Chapter 2 – Bent over alternating dumbbell rows, elbows in (standing) 2-17
Chapter 2 – Pull-ups 2-13
Chapter 2 – Bent over dumbbell reverse fly (seated) 2-30

Routine 41 BACK
Chapter 2 – Bent over barbell rows, elbows in (standing) 2-42
Chapter 2 – Wide grip pull-downs (seated) 2-1
Chapter 2 – Chin-ups 2-14

Routine 42 BACK
Chapter 2 – Side grip pull-downs (standing) 2-9
Chapter 2 – Bent over barbell rows, elbows up (standing) 2-43
Chapter 2 – Lying on a bench dumbbell reverse fly 2-39

386

ROUTINESINDEX

Routine 43 BACK
Chapter 2 – Side grip pull-downs (seated) 2-3
Chapter 2 – Bent over one-arm dumbbell rows, elbow up (standing) 2-19
Chapter 2 – Wide grip pull-downs (standing) 2-7

Routine 44 BACK
Chapter 2 – One-arm reverse grip pull-downs (standing) 2-11
Chapter 2 – One-arm side grip pull-downs (standing) 2-12
Chapter 2 – Bent over barbell rows, elbows up (standing) 2-43

Routine 45 BACK
Chapter 2 – Chin-ups 2-14
Chapter 2 – Pull-ups 2-13
Chapter 2 – Side grip pull-downs (standing) 2-9

Routine 46 BACK
Chapter 2 – Pull-ups 2-13
Chapter 2 – Bent over dumbbell reverse fly (standing) 2-21
Chapter 2 – Side grip pull-downs (seated) 2-7

Routine 47 BACK
Chapter 2 – Wide grip pull-downs (standing) 2-7
Chapter 2 – Bent over dumbbell rows, elbows in (seated) 2-24
Chapter 2 – Reverse grip pull-downs (standing) 2-8

Routine 48 BACK
Chapter 2 – Bent over barbell rows, elbows up (standing) 2-43
Chapter 2 – Bent over alternating dumbbell reverse fly (seated) 2-32
Chapter 2 – Side grip pull-downs (standing) 2-9

Routine 49 BACK
Chapter 2 – Bent over one-arm dumbbell rows, elbows in (standing) 2-16
Chapter 2 – Bent over alternating dumbbell rows, elbows up (standing) 2-20
Chapter 2 – Wide grip pull-downs (seated) 2-1

Routine 50 BACK
Chapter 2 – Bent over one-arm dumbbell rows, elbow up (standing) 2-19
Chapter 2 – Pull-ups 2-13
Chapter 2 – Bent over alternating dumbbell rows, elbows in (standing) 2-17

387

ROUTINESINDEX

TRAP ROUTINES

Choose two with a back routine or three on their own one to two days a week. Do three to
four sets and 15- 12- 10- 8 or 6. Reps the speed of reps should be 2 to 3 seconds for the
positive and negative motions. Don’t forget to breathe through the motions.

Routine 51 TRAPS
Chapter 3 – Dumbbell shrugs 3-1
Chapter 3 – Dumbbell upright rows to the chin 3-4
Chapter 3 – Bent arm side lateral dumbbell raise 3-10

Routine 52 TRAPS
Chapter 3 – Dumbbell upright rows to the shoulders 3-7
Chapter 3 – Alternating dumbbell shrugs 3-3
Chapter 3 – Bent arm side lateral dumbbell raise 3-10

Routine 53 TRAPS
Chapter 3 – One-arm dumbbell upright rows to the chin 3-5
Chapter 3 – Bent arm side lateral dumbbell raise 3-10
Chapter 3 – Alternating dumbbell upright rows to the shoulders 3-9

Routine 54 TRAPS
Chapter 3 – Dumbbell shrugs 3-1
Chapter 3 – Bent arm side lateral alternating dumbbell raise 3-12

Routine 55 TRAPS
Chapter 3 – Alternating dumbbell upright rows to the shoulders 3-9
Chapter 3 – Bent arm side lateral one-arm dumbbell raise 3-11

Routine 56 TRAPS
Chapter 3 – Bent arm side lateral dumbbell raise 3-10
Chapter 3 – Dumbbell upright rows to the chin 3-4

Routine 57 TRAPS
Chapter 3 – Dumbbell upright rows to the shoulders 3-7
Chapter 3 – Dumbbell shrugs 3-1

Routine 58 TRAPS
Chapter 3 – Dumbbell shrugs 3-1
Chapter 3 – Dumbbell upright rows to the chin 3-4

Routine 59 TRAPS
Chapter 3 – Barbell upright rows hands to the chin 3-13
Chapter 3 – Barbell shrugs 3-15

388

ROUTINESINDEX

Routine 60 TRAPS
Chapter 3 – One-arm barbell shrugs 3-16
Chapter 3 – Barbell upright rows hands to the shoulders 3-14

Routine 61 TRAPS
Chapter 3 – One-arm dumbbell upright row to the chin 3-5
Chapter 3 – One-arm barbell shrugs 3-16

Routine 62 TRAPS
Chapter 3 – One-arm barbell shrugs 3-16
Chapter 3 – Alternating dumbbell upright rows to the chin 3-6

Routine 63 TRAPS
Chapter 3 – Barbell upright rows, hands to the shoulders 3-14
Chapter 3 – Bent arm side lateral alternating dumbbell raise 3-12

Routine 64 TRAPS
Chapter 3 – Barbell shrugs 3-15
Chapter 3 – Alternating dumbbell upright rows to the shoulders 3-9

Routine 65 TRAPS
Chapter 3 – Bent arm lateral alternating dumbbell raise 3-12
Chapter 3 – One-arm barbell shrugs 3-16

Routine 66 TRAPS
Chapter 3 – Barbell upright rows hands to the chin 3-13
Chapter 3 – One-arm dumbbell shrug 3-2

389

ROUTINESINDEX

SHOULDER ROUTINES

You can do two motions with a chest routine or three on their own one to two days a week.
Do three to four sets and 15- 12- 10- 8 or 6 reps. The speed of reps should be 2 to 3 sec-
onds for the positive and negative motions. Don’t forget to breathe through the motions.

Routine 67 SHOULDERS
Chapter 4 – Dumbbell Military shoulder press (seated) 4-1
Chapter 4 – Dumbbell Arnold shoulder press (seated) 4-7
Chapter 4 – Rear shoulder dumbbell raise (seated) 4-19

Routine 68 SHOULDERS
Chapter 4 – Alternating dumbbells military shoulder press (seated) 4-3
Chapter 4 – Dumbbell shoulder press, palms in (seated) 4-10
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16

Routine 69 SHOULDERS
Chapter 4 – Hammer grip dumbbell shoulder press (seated) 4-4
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16
Chapter 4 – Rear shoulder dumbbell raise (seated) 4-19

Routine 70 SHOULDERS
Chapter 4 – Front shoulder dumbbell raise (seated) 4-13
Chapter 4 – Dumbbell Arnold shoulder press (seated) 4-7
Chapter 4 – Rear shoulder dumbbell raise (seated) 4-19

Routine 71 SHOULDERS
Chapter 4 – Dumbbell Military shoulder press (seated) 4-1
Chapter 4 – Front shoulder dumbbell raise (seated) 4-13
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16

Routine 72 SHOULDERS
Chapter 4 – Front shoulder dumbbell raise (seated) 4-13
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16
Chapter 4 – Rear shoulder dumbbell raise (seated) 4-19

Routine 73 SHOULDERS
Chapter 4 – Dumbbell shoulder press, palms in (seated) 4-10
Chapter 4 – Hammer grip dumbbell shoulder press (seated) 4-4
Chapter 4 – Dumbbell Military shoulder press (seated) 4-1

Routine 74 SHOULDERS
Chapter 4 – Dumbbell Arnold shoulder press (seated) 4-7
Chapter 4 – Hammer grip dumbbell shoulder press (seated) 4-4
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16

390

ROUTINESINDEX

Routine 75 SHOULDERS
Chapter 4 – One-arm dumbbell shoulder press, palms in (seated) 4-11
Chapter 4 – One-arm dumbbell military shoulder press (seated) 4-2
Chapter 4 – One-arm dumbbell Arnold shoulder press (seated) 4-8

Routine 76 SHOULDERS
Chapter 4 – Alternating dumbbell military shoulder press (standing) 4-23
Chapter 4 – One-arm dumbbell Arnold shoulder press (standing) 4-28
Chapter 4 – Rear shoulder alternating dumbbell raise (standing) 4-41

Routine 77 SHOULDERS
Chapter 4 – One-arm dumbbell shoulder press, palms in (standing) 4-31
Chapter 4 – Alternating dumbbell hammer grip shoulder press (standing) 4-26
Chapter 4 – Side shoulder dumbbell raise (standing) 4-36

Routine 78 SHOULDERS
Chapter 4 – Dumbbell Arnold shoulder press (standing) 4-27
Chapter 4 – Side shoulder alternating dumbbell raise (standing) 4-38
Chapter 4 – Rear shoulder alternating dumbbell raise (standing) 4-41

Routine 79 SHOULDERS
Chapter 4 – One-arm rear shoulder dumbbell raise (standing) 4-40
Chapter 4 – One-arm dumbbell hammer grip shoulder press (standing) 4-25
Chapter 4 – Dumbbell shoulder press, palms in (standing) 4-30

Routine 80 SHOULDERS
Chapter 4 – One-arm front shoulder dumbbell raise (standing) 4-34
Chapter 4 – Side shoulder alternating dumbbell raise (standing) 4-38
Chapter 4 – One-arm rear shoulder dumbbell raise (standing) 4-40

Routine 81 SHOULDERS
Chapter 4 – Alternating dumbbells shoulder press, palms in (standing) 4-32
Chapter 4 – Dumbbell Military shoulder press (standing) 4-21
Chapter 4 – Dumbbell Arnold shoulder press (standing) 4-27

Routine 82 SHOULDERS
Chapter 4 – One-arm dumbbell military shoulder press (standing) 4-22
Chapter 4 – One-arm hammer grip dumbbell shoulder press (standing) 4-25
Chapter 4 – One-arm dumbbell shoulder press, palms in (standing) 4-31

Routine 83 SHOULDERS
Chapter 4 – Barbell military shoulder press (seated) 4-42
Chapter 4 – Rear shoulder dumbbell raise (seated) 4-19
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16

391

ROUTINESINDEX

Routine 84 SHOULDERS
Chapter 4 – Close grip barbell shoulder press (seated) 4-43
Chapter 4 – Side shoulder dumbbell raise (seated) 4-16
Chapter 4 – Rear shoulder dumbbell raise (seated) 4-19

Routine 85 SHOULDERS
Chapter 4 – Close grip barbell shoulder press (seated) 4-43
Chapter 4 – Barbell military press (seated) 4-42
Chapter 4 – Rear shoulder dumbbell raise (standing) 4-39

Routine 86 SHOULDERS
Chapter 4 – Alternating dumbbells hammer grip shoulder press (standing) 4-26
Chapter 4 – Alternating dumbbells shoulder press, palms in (seated) 4-12

Routine 87 SHOULDERS
Chapter 4 – One-arm dumbbell military shoulder press (seated) 4-2
Chapter 4 – Alternating dumbbells shoulder press, palms in (standing) 4-32

Routine 88 SHOULDERS
Chapter 4 – One-arm front shoulder dumbbell raise (seated) 4-14
Chapter 4 – Side shoulder alternating dumbbells raise (standing) 4-38

Routine 89 SHOULDERS
Chapter 4 – Rear shoulder alternating dumbbells raise (seated) 4-20
Chapter 4 – One-arm side shoulder dumbbell raise (standing) 4-37

Routine 90 SHOULDERS
Chapter 4 – Dumbbell Arnold shoulder press (standing) 4-27
Chapter 4 – Dumbbell military shoulder press (seated) 4-1

Routine 91 SHOULDERS
Chapter 4 – Barbell military shoulder press (seated) 4-42
Chapter 4 – One-arm dumbbell Arnold shoulder press (standing) 4-1

Routine 92 SHOULDERS
Chapter 4 – Close grip barbell shoulder press (seated) 4-42
Chapter 4 – One-arm side shoulder dumbbell raise (standing) 4-28

Routine 93 SHOULDERS
Chapter 4 – Barbell military shoulder press (seated) 4-42
Chapter 4 – Alternating dumbbells shoulder press, palms in (seated) 4-12

Routine 94 SHOULDERS
Chapter 4 – Alternating dumbbell military shoulder press (seated) 4-3
Chapter 4 – One-arm side shoulder dumbbell raise (seated) 4-17

392

ROUTINESINDEX

Routine 95 SHOULDERS
Chapter 4 – One-arm dumbbell Arnold shoulder press (seated) 4-8
Chapter 4 – Alternating dumbbells hammer grip shoulder press (standing) 4-26

TRICEP ROUTINES

You can choose two motions with a chest and/or shoulders routine or three on their own one
to two days a week. Three to four sets and 15- 12- 10- 8 or 6 reps, the speed of reps should
be 2 to 3 seconds for the positive and negative motions. Don’t forget to breathe through the
motions.

Routine 96 TRICEPS
Chapter 5 – Angled grip triceps bar push down 5-1
Chapter 5 – Straight grip triceps bar push down 5-2
Chapter 5 – Reverse grip triceps bar push downs 5-3

Routine 97 TRICEPS
Chapter 5 – Overhead extensions triceps bar 5-4
Chapter 5 – Straight grip triceps bar push down 5-2
Chapter 5 – Angled grip triceps bar push downs 5-1

Routine 98 TRICEPS
Chapter 5 – Angled grip triceps bar push downs 5-1
Chapter 5 – Overhead extensions triceps bar 5-4
Chapter 5 – Reverse grip triceps bar push downs 5-3

Routine 99 TRICEPS
Chapter 5 – Reverse grip triceps bar push downs 5-3
Chapter 5 – Straight grip triceps bar push downs 5-2
Chapter 5 – Overhead extensions triceps bar 5-4

Routine 100 TRICEPS
Chapter 5 – Wide grip lat bar triceps push downs 5-5
Chapter 5 – Middle grip lat bar triceps push downs 5-6
Chapter 5 – Close grip lat bar triceps push downs 5-7

Routine 101 TRICEPS
Chapter 5 – Middle grip lat bar triceps push downs 5-6
Chapter 5 – Wide grip lat bar triceps push downs 5-5
Chapter 5 – Close grip lat bar triceps push downs 5-7

393

ROUTINESINDEX

Routine 102 TRICEPS
Chapter 5 – Close grip lat bar triceps push downs 5-7
Chapter 5 – Wide grip lat bar triceps push downs 5-5
Chapter 5 – Middle grip lat bar triceps push downs 5-6

Routine 103 TRICEPS
Chapter 5 – Close grip lat bar triceps push downs 5-7
Chapter 5 – Middle grip lat bar triceps push downs 5-6
Chapter 5 – Wide grip lat bar triceps push downs 5-5

Routine 104 TRICEPS
Chapter 5 – Rope triceps push downs 5-8
Chapter 5 – Rope overhead extensions 5-9
Chapter 5 – One-arm triceps push downs 5-10

Routine 105 TRICEPS
Chapter 5 – One-arm reverse grip triceps push downs 5-11
Chapter 5 – Rope triceps push downs 5-8
Chapter 5 – Rope overhead extensions 5-9

Routine 106 TRICEPS
Chapter 5 – Rope overhead extensions 5-9
Chapter 5 – One-arm triceps push downs 5-10
Chapter 5 – One-arm reverse grip triceps push downs 5-11

Routine 107 TRICEPS
Chapter 5 – One-arm triceps push downs 5-10
Chapter 5 – One-arm reverse grip triceps push downs 5-11
Chapter 5 – Rope triceps push downs 5-8

Routine 108 TRICEPS
Chapter 5 – One dumbbell overhead extensions 5-13
Chapter 5 – Lying down triceps extensions with one dumbbell 5-20
Chapter 5 – Dumbbell triceps kick backs 5-15

Routine 109 TRICEPS
Chapter 5 – Two dumbbells overhead extensions 5-12
Chapter 5 – Lying down triceps extensions with two dumbbells 5-21
Chapter 5 – One-arm dumbbell triceps kick back 5-16

Routine 110 TRICEPS
Chapter 5 – Alternating dumbbells overhead extensions 5-14
Chapter 5 – Lying down alternating dumbbells triceps extensions 5-22
Chapter 5 – Alternating dumbbell triceps kick back 5-17

394

Routine 111 TRICEPS ROUTINESINDEX
Chapter 5 – Push-ups, elbows in 5-24 395
Chapter 5 – Bench or chair dips, elbows in 5-26
Chapter 5 – Lying down triceps extensions with a curl bar 5-19

Routine 112 TRICEPS
Chapter 5 – Overhead extensions with a curl bar 5-18
Chapter 5 – Bench or chair dips, elbows in 5-26
Chapter 5 – Push-ups elbows in 5-24

Routine 113 TRICEPS
Chapter 5 – Lying down extensions with a curl bar 5-19
Chapter 5 – Push-ups, elbows in 5-24
Chapter 5 – Overhead extensions with a curl bar 5-18

Routine 114 TRICEPS
Chapter 5 – Bench or chair dips elbows in 5-26
Chapter 5 – Overhead extensions with a curl bar 5-18
Chapter 5 – Lying down extensions with a curl bar 5-19

Routine 115 TRICEPS
Chapter 5 – Angled grip triceps bar push downs 5-1
Chapter 5 – Wide grip lat bar triceps push downs 5-5
Chapter 5 – Rope overhead extensions 5-9

Routine 116 TRICEPS
Chapter 5 – Straight grip triceps bar push downs 5-2
Chapter 5 – Rope triceps push downs 5-8
Chapter 5 – One-arm reverse grip triceps push downs 5-11

Routine 117 TRICEPS
Chapter 5 – Rope triceps push downs 5-8
Chapter 5 – Overhead extensions triceps bar 5-4
Chapter 5 – One-arm triceps push downs 5-10

Routine 118 TRICEPS
Chapter 5 – Middle grip lat bar triceps push downs 5-6
Chapter 5 – One dumbbell overhead extensions 5-13
Chapter 5 – Dumbbell triceps kick backs 5-15

Routine 119 TRICEPS
Chapter 5 – Push-ups, elbows in 5-24
Chapter 5 – Lying down triceps extensions with one dumbbell 5-20
Chapter 5 – One-arm triceps kick backs 5-16

ROUTINESINDEX

Routine 120 TRICEPS
Chapter 5 – Bench or chair dips, elbows in 5-26
Chapter 5 – Reverse grip triceps bar push downs 5-3
Chapter 5 – Lying down triceps extensions with a curl bar 5-19

Routine 121 TRICEPS
Chapter 5 – Close grip lat bar push downs 5-7
Chapter 5 – Rope triceps push downs 5-8
Chapter 5 – Two dumbbell overhead triceps extensions 5-12

Routine 122 TRICEPS
Chapter 5 – Angled grip triceps bar push downs 5-1
Chapter 5 – Rope triceps push downs 5-8

Routine 123 TRICEPS
Chapter 5 – Straight grip triceps bar push downs 5-2
Chapter 5 – Rope overhead triceps extensions 5-9

Routine 124 TRICEPS
Chapter 5 – Wide grip lat bar triceps push downs 5-5
Chapter 5 – Angled grip triceps bar push downs 5-1

Routine 125 TRICEPS
Chapter 5 – Reverse grip triceps bar push downs 5-14
Chapter 5 – One-arm triceps push downs 5-10

Routine 126 TRICEPS
Chapter 5 – Middle grip lat bar triceps push downs 5-6
Chapter 5 – Alternating dumbbell overhead triceps extensions 5-14

Routine 127 TRICEPS
Chapter 5 – Alternating dumbbells triceps kick backs 5-14
Chapter 5 – Bench or chair dips, elbows in 5-26

Routine 128 TRICEPS
Chapter 5 – Push-ups, elbows in 5-24
Chapter 5 – Overhead extensions triceps bar 5-4

Routine 129 TRICEPS
Chapter 5 – Push-ups, elbows in 5-24
Chapter 5 – Bench or chair dips, elbows in 5-26

Routine 130 TRICEPS
Chapter 5 – One-arm dumbbell triceps kick backs 5-16
Chapter 5 – Rope overhead triceps extensions 5-9

396

ROUTINESINDEX

Routine 131 TRICEPS
Chapter 5 – Angled grip triceps bar push downs 5-1
Chapter 5 – Straight grip triceps bar push downs 5-2

Routine 132 TRICEPS
Chapter 5 – Rope triceps push downs 5-8
Chapter 5 – Rope overhead triceps extensions 5-9

Routine 133 TRICEPS
Chapter 5 – Wide grip lat bar triceps push downs 5-5
Chapter 5 – Close grip lat bar triceps push downs 5-7

Routine 134 TRICEPS
Chapter 5 – One dumbbell overhead triceps extensions 5-13
Chapter 5 – One-arm dumbbell triceps kick backs 5-16

Routine 135 TRICEPS
Chapter 5 – One-arm triceps push downs 5-10
Chapter 5 – One-arm reverse grip triceps push downs 5-11

BICEPS ROUTINES

You can do two motions with a back or traps routine or three on their own one to two days a
week. Do three to four sets and 15- 12- 10- 8 or 6 reps. The speed of reps should be 2 to 3
seconds for the positive and negative motions. Don’t forget to breathe through the motions.

Routine 136 BICEPS
Chapter 6 – Straight grip dumbbell curls (standing) 6-1
Chapter 6 – Hammer grip dumbbell curls (standing) 6-4
Chapter 6 – Supinating dumbbell curls (standing) 6-10

Routine 137 BICEPS
Chapter 6 – Halfway up dumbbell curls (standing) 6-13
Chapter 6 – Halfway down dumbbell curls (standing) 6-16
Chapter 6 – Reverse grip dumbbell curls (standing) 6-7

Routine 138 BICEPS
Chapter 6 – Lying on a bench straight grip dumbbell curls 6-44
Chapter 6 – Concentration dumbbell curls (standing) 6-20
Chapter 6 – Straight grip alternating dumbbell curls (seated) 6-27

Routine 139 BICEPS
Chapter 6 – Concentration dumbbell curls (seated) 6-43
Chapter 6 – Reverse grip dumbbell curls (seated) 6-31
Chapter 6 – One-arm straight grip dumbbell curls (standing) 6-2

397

ROUTINESINDEX

Routine 140 BICEPS
Chapter 6 – Halfway up alternating dumbbell curls (seated) 6-39
Chapter 6 – Halfway down alternating dumbbell curls (seated) 6-42
Chapter 6 – One-arm hammer grip dumbbell curls (seated) 6-29

Routine 141 BICEPS
Chapter 6 – Hammer grip alternating dumbbell curls (standing) 6-6
Chapter 6 – Reverse grip alternating dumbbell curls (standing) 6-9
Chapter 6 – Lying on a bench straight grip alternating dumbbell curls 6-46

Routine 142 BICEPS
Chapter 6 – Supinating dumbbell curls (standing) 6-10
Chapter 6 – One-arm halfway down dumbbell curls (standing) 6-18
Chapter 6 – One-arm halfway up dumbbell curls (standing) 6-14

Routine 143 BICEPS
Chapter 6 – Concentration dumbbell curls (seated) 6-43
Chapter 6 – Hammer grip dumbbell curls (seated) 6-28
Chapter 6 – Supinating dumbbell curls (seated) 6-34

Routine 144 BICEPS
Chapter 6 – Halfway up dumbbell curls (standing) 6-30
Chapter 6 – Halfway down dumbbell curls (standing) 6-36
Chapter 6 – Straight grip dumbbell curls (standing) 6-27

Routine 145 BICEPS
Chapter 6 – Hammer grip alternating dumbbell curls (seated) 6-30
Chapter 6 – Supinating and alternating dumbbell curls (seated) 6-36
Chapter 6 – Straight grip alternating dumbbell curls (seated) 6-27

Routine 146 BICEPS
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Wide grip curl bar curls 6-27

Routine 147 BICEPS
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Reverse grip curl bar curls 6-24
Chapter 6 – Wide grip curl bar curls 6-23

Routine 148 BICEPS
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Reverse grip curl bar curls 6-24

398

ROUTINESINDEX

Routine 150 BICEPS
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Reverse grip curl bar curls 6-24
Chapter 6 – Middle grip curl bar curls 6-22

Routine 151 BICEPS
Chapter 6 – Wide grip curl bar curls 6-23
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Middle grip curl bar curls 6-22

Routine 152 BICEPS
Chapter 6 – Straight grip alternating dumbbell curls (standing) 6-3
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Concentration dumbbell curls (seated) 6-43

Routine 153 BICEPS
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Halfway up dumbbell curls (standing) 6-13
Chapter 6 – Halfway down dumbbell curls (standing) 6-16

Routine 154 BICEPS
Chapter 6 – Hammer grip dumbbell curls (standing) 6-4
Chapter 6 – Supinating and alternating dumbbell curls (standing) 6-12
Chapter 6 – Reverse grip curl bar curls 6-24

Routine 155 BICEPS
Chapter 6 – Halfway up alternating dumbbell curls (standing) 6-15
Chapter 6 – Halfway down alternating dumbbell curls (standing) 6-19
Chapter 6 – Wide grip curl bar curls 6-23

Routine 156 BICEPS
Chapter 6 – One-arm halfway down dumbbell curls (seated) 6-41
Chapter 6 – One-arm halfway up dumbbell curls (seated) 6-38
Chapter 6 – Middle grip curl bar curls 6-22

Routine 157 BICEPS
Chapter 6 – Concentration dumbbell curls (standing) 6-20
Chapter 6 – Reverse grip curl bar curls 6-24
Chapter 6 – Hammer grip alternating dumbbell curls (standing) 6-6

Routine 158 BICEPS
Chapter 6 – Wide grip curl bar curls 6-23
Chapter 6 – One-arm hammer grip dumbbell curls (standing) 6-5
Chapter 6 – Straight grip alternating dumbbell curls (standing) 6-3

399

ROUTINESINDEX

Routine 159 BICEPS
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Straight grip dumbbell curls (standing) 6-1

Routine 160 BICEPS
Chapter 6 – One-arm straight grip dumbbell curls (seated) 6-26
Chapter 6 – Wide grip curl bar curls 6-23

Routine 161 BICEPS
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Hammer grip dumbbell curls (standing) 6-4

Routine 162 BICEPS
Chapter 6 – One-arm supinating dumbbell curls (standing) 6-11
Chapter 6 – Middle grip curl bar curls 6-22

Routine 163 BICEPS
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Straight grip dumbbell curls (standing) 6-1

Routine 164 BICEPS
Chapter 6 – Hammer grip dumbbell curls (seated) 6-28
Chapter 6 – Wide grip curl bar curls 6-23

Routine 165 BICEPS
Chapter 6 – Reverse grip curl bar curls 6-24
Chapter 6 – Straight grip dumbbell curls (standing) 6-1

Routine 166 BICEPS
Chapter 6 – Supinating dumbbell curls (seated) 6-34
Chapter 6 – Reverse grip curl bar curls 6-24

Routine 167 BICEPS
Chapter 6 – One-arm straight grip dumbbell curls (standing) 6-2
Chapter 6 – Hammer grip alternating dumbbell curls (standing) 6-6

Routine 168 BICEPS
Chapter 6 – One-arm supinating dumbbell curls (seated) 6-35
Chapter 6 – Hammer grip dumbbell curls (standing) 6-4

Routine 169 BICEPS
Chapter 6 – Supinating and alternating dumbbell curls (standing) 6-12
Chapter 6 – One-arm straight grip dumbbell curls (seated) 6-26

400

ROUTINESINDEX

Routine 170 BICEPS
Chapter 6 – Halfway up alternating dumbbell curls (standing) 6-15
Chapter 6 – Halfway down alternating dumbbell curls (standing) 6-19

Routine 180 BICEPS
Chapter 6 – Concentration dumbbell curls (seated) 6-43
Chapter 6 – One-arm hammer grip dumbbell curls (standing) 6-5

Routine 181 BICEPS
Chapter 6 – Straight grip alternating dumbbell curls (standing) 6-3
Chapter 6 – Reverse grip alternating dumbbell curls (standing) 6-9

Routine 182 BICEPS
Chapter 6 – Concentration dumbbell curls (standing) 6-20
Chapter 6 – Hammer grip alternating dumbbell curls (seated) 6-30

Routine 183 BICEPS
Chapter 6 – One-arm hammer grip dumbbell curls (seated) 6-29
Chapter 6 – Reverse grip alternating dumbbell curls (seated) 6-33

Routine 184 BICEPS
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Wide grip curl bar curls 6-23

Routine 185 BICEPS
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Middle grip curl bar curls 6-22

Routine 186 BICEPS
Chapter 6 – Middle grip curl bar curls 6-22
Chapter 6 – Reverse grip curl bar curls 6-24

Routine 187 BICEPS
Chapter 6 – Wide grip curl bar curls 6-23
Chapter 6 – Close grip curl bar curls 6-21

Routine 188 BICEPS
Chapter 6 – Wide grip curl bar curls 6-23
Chapter 6 – Reverse grip curl bar curls 6-24

Routine 189 BICEPS
Chapter 6 – Close grip curl bar curls 6-21
Chapter 6 – Reverse grip curl bar curls 6-24

401

ROUTINESINDEX

LEG ROUTINES

Choose six to seven motions on their own or do three to four with an upper body routine one
to two days a week. Do three to four sets each and 15- 12- 10- 8 or 6 reps. The speed of
reps should be 2 to 3 seconds for the positive and negative motions. Don’t forget to breathe
through the motions.

Routine 190 LEGS
Chapter 8 – Dumbbell squat shoulder width 8-1
Chapter 8 – Dumbbell squats close 8-2
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell stationary lunges 8-9
Chapter 8 – Dumbbell calf raise 8-15

Routine 191 LEGS
Chapter 8 – Dumbbell squats wide 8-3
Chapter 8 – Dumbbell squats one-legged 8-4
Chapter 8 – Dumbbell lunges one leg at a time 8-7
Chapter 8 – Dumbbell cross-legged stationary lunges 8-14
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell Calf raise one-legged 8-16

Routine 192 LEGS
Chapter 8 – Dumbbell alternating lunges 8-10
Chapter 8 – Dumbbell squat shoulder width 8-1
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell squat hold with side stepping 8-5
Chapter 8 – Dumbbell squats close 8-2
Chapter 8 – Dumbbell calf raise 8-15

Routine 193 LEGS
Chapter 8 – Dumbbell cross-legged stationary lunges 8-14
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Dumbbell squats one-legged 8-4
Chapter 8 – Dumbbell stepping back lunges one leg at a time 8-8
Chapter 8 – Dumbbell calf raises one-legged 8-16

402

Routine 194 LEGS ROUTINESINDEX
Chapter 8 – Dumbbell lunges one leg at a time 8-7 403
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell stationary lunges 8-9
Chapter 8 – Dumbbell squats wide 8-3
Chapter 8 – Dumbbell calf raise 8-15

Routine 195 LEGS
Chapter 7 – Dumbbell squat shoulder width 8-1
Chapter 7 – Dumbbell squats close 8-2
Chapter 7 – Dumbbell squats wide 8-3
Chapter 7 – Dumbbell squats one-legged 8-4
Chapter 7 – Dumbbell straight-legged dead lift 8-6
Chapter 7 – Dumbbell calf raise 8-15

Routine 196 LEGS
Chapter 8 – Dumbbell alternating lunges 8-10
Chapter 8 – Dumbbell alternating stepping back lunges 8-11
Chapter 8 – Dumbbell side lunge one side at a time 8-12
Chapter 8 – Dumbbell cross-legged stationary lunges 8-14
Chapter 8 – Dumbbell calf raises one-legged 8-16

Routine 197 LEGS
Chapter 8 – Dumbbell squat shoulder width 8-1
Chapter 8 – Dumbbell squats close 8-2
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Dumbbell calf raises one-legged 8-16

Routine 198 LEGS
Chapter 8 – Dumbbell stepping back lunges one leg at a time 8-8
Chapter 8 – Dumbbell stationary lunges 8-9
Chapter 8 – Dumbbell side lunge one leg at a time 8-12
Chapter 8 – Dumbbell calf raise 8-15

Routine 199 LEGS
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Dumbbell squats one-legged 8-4
Chapter 8 – Dumbbell squats wide 8-3
Chapter 8 – Dumbbell calf raises one-legged 8-16

Routine 200 LEGS
Chapter 8 – Dumbbell lunges one leg at a time 8-6
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell cross-legged stationary lunges 8-14
Chapter 8 – Dumbbell calf raise 8-15

ROUTINESINDEX

Routine 201 LEGS
Chapter 8 – Dumbbell squat shoulder width 8-1
Chapter 8 – Dumbbell alternating lunges 8-10
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Dumbbell calf raises one-legged 8-16

Routine 202 LEGS
Chapter 8 – Dumbbell squats wide 8-3
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell squats one-legged 8-4
Chapter 8 – Dumbbell calf raises one-legged 8-16

Routine 203 LEGS
Chapter 8 – Dumbbell cross-legged stationary lunges 8-14
Chapter 8 – Dumbbell squats close 8-2
Chapter 8 – Dumbbell squat hold with side stepping 8-5
Chapter 8 – Dumbbell alternating stepping back lunges 8-11

Routine 204 LEGS
Chapter 8 – Squats close (hold) 8-18
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Cross-legged stationary lunge (hold) 8-29
Chapter 8 – Wall squat wide (hold) 8-38
Chapter 8 – Ball butt lift one leg 8-47
Chapter 8 – Calf raises one-legged 8-31

Routine 205 LEGS
Chapter 8 – Squats close 8-18
Chapter 8 – Squats wide (hold) 8-19
Chapter 8 – Ball squats one leg other knee up 8-44
Chapter 8 – Ball butt lift one leg 8-47
Chapter 8 – Lunges one leg at a time 8-22
Chapter 8 – Calf raises one-legged 8-31

Routine 206 LEGS
Chapter 8 – Ball squats wide 8-43
Chapter 8 – Alternating lunges 8-25
Chapter 8 – Wall squat close (hold) 8-36
Chapter 8 – Squat one-legged 8-20
Chapter 8 – Calf raise 8-30

404

ROUTINESINDEX

Routine 207 LEGS
Chapter 8 – Squat jumps 8-32
Chapter 8 – Squats shoulder width 8-17
Chapter 8 – Ball butt lift with ball rolls two legged 8-48
Chapter 8 – Ball squats close 8-41
Chapter 8 – Squats one-legged 8-20
Chapter 8 – Calf raises one-legged 8-31

Routine 208 LEGS
Chapter 8 – Butt lift (hold) one leg at a time 8-35
Chapter 8 – Squat wide (hold) 8-19
Chapter 8 – Squats close (hold) 8-18
Chapter 8 – Wall squat one leg other knee up (hold) 8-39
Chapter 8 – Cross-legged stationary lunge (hold) 8-29
Chapter 8 – Calf raises one-legged (hold) 8-31

Routine 209 LEGS
Chapter 8 – Stationary lunge (hold) 8-24
Chapter 8 – Side lunge (hold) one leg at a time 8-27
Chapter 8 – Ball squat one leg other leg bent back (hold) 8-45
Chapter 8 – Butt lift (hold) one leg at a time 8-35
Chapter 8 – Squat shoulder width (hold) 8-17
Chapter 8 – Calf raise 8-30

Routine 210 LEGS
Chapter 8 – Squats wide 8-19
Chapter 8 – Squat jumps 8-32
Chapter 8 – Squat one-legged (hold) 8-20
Chapter 8 – Calf raises one-legged 8-31

Routine 211 LEGS
Chapter 8 – Ball butt lift one leg 8-47
Chapter 8 – Ball squats close 8-41
Chapter 8 – Ball squats wide 8-43
Chapter 8 – Calf raises (hold) 8-30

Routine 212 LEGS
Chapter 8 – Lunges one leg at a time 8-22
Chapter 8 – Cross-legged stationary lunges 8-29
Chapter 8 – Alternating side to side lunges 8-28
Chapter 8 – Calf raise 8-30

405

ROUTINESINDEX

Routine 213 LEGS
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Ball butt lift with ball roll one-legged 8-49
Chapter 8 – Calf raises one-legged 8-31

Routine 214 LEGS
Chapter 8 – Squat jumps 8-32
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Ball butt lift with ball rolls one-legged 8-49

Routine 215 LEGS
Chapter 8 – Cross-legged stationary lunges 8-29
Chapter 8 – Alternating side to side lunges 8-29
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Ball butt lift one leg 8-47

Routine 216 LEGS
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Ball squat shoulder width 8-42
Chapter 8 – Ball squats one leg other leg bent back 8-45
Chapter 8 – Ball butt lift with ball rolls two legged 8-48

Routine 217 LEGS
Chapter 8 – Dumbbell squat shoulder width 8-1
Chapter 8 – Butt lift 8-35
Chapter 8 – Wall squat one leg other leg bent back (hold) 8-40
Chapter 8 – Alternating side to side lunges 8-28
Chapter 8 – Dumbbell lunges one leg at a time 8-7
Chapter 8 – Dumbbell calf raises one leg 8-16

Routine 218 LEGS
Chapter 8 – Dumbbell lunge one leg at a time (hold) 8-7
Chapter 8 – Ball squats close 8-41
Chapter 8 – Squat wide (hold) 8-19
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Wall squat one leg other leg knee up (hold) 8-39
Chapter 8 – Ball butt lift one leg 8-47

Routine 219 LEGS
Chapter 8 – Ball squats one-legged other leg bent back 8-45
Chapter 8 – Squat shoulder width (hold) 8-17
Chapter 8 – Dumbbell squats wide 8-3
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Ball butt lift with ball rolls two legged 8-48

406

Routine 220 LEGS ROUTINESINDEX
Chapter 8 – Squats one-legged 8-20 407
Chapter 8 – Dumbbell squats close 8-2
Chapter 8 – Ball squat wide (hold) 8-43
Chapter 8 – Butt lift 8-35
Chapter 8 – Dumbbell straight-legged dead lift 8-6

Routine 221 LEGS
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Squats wide 8-19
Chapter 8 – Cross-legged stationary lunge (hold) 8-29
Chapter 8 – Side lunge one leg at a time 8-27
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Dumbbell calf raises one leg 8-16

Routine 222 LEGS
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Ball squats close (hold) 8-41
Chapter 8 – Dumbbell cross-legged stationary lunges 8-14
Chapter 8 – Dumbbell alternating lunges 8-10
Chapter 8 – Butt lift 8-35
Chapter 8 – Dumbbell calf raise 8-15

Routine 223 LEGS
Chapter 8 – Dumbbell squats wide 8-3
Chapter 8 – Wall squats close (hold) 8-36
Chapter 8 – Ball butt lift one leg 8-47

Routine 224 LEGS
Chapter 8 – Squat close (hold) 8-18
Chapter 8 – Cross-legged lunge (hold) 8-29
Chapter 8 – Alternating side to side dumbbell lunges 8-13
Chapter 8 – Dumbbell calf raise 8-15

Routine 225 LEGS
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Alternating side to side lunges 8-28

Routine 226 LEGS
Chapter 8 – Ball squats one leg other leg knee up (hold) 8-44
Chapter 8 – Dumbbell stationary lunges 8-9
Chapter 8 – Squat jumps 8-32

ROUTINESINDEX

Routine 227 LEGS
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Squat jumps 8-32
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Butt lift 8-35
Routine 228 LEGS
Chapter 8 – Stepping back lunges one leg at a time 8-23
Chapter 8 – Alternating side to side dumbbell lunges 8-19
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Routine 229 LEGS
Chapter 8 – Cross-legged stationary lunge (holds) 8-29
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Jumping lunges 8-34
Chapter 8 – Dumbbell calf raises one leg 8-16
Routine 230 LEGS
Chapter 8 – Dumbbell squat shoulder width 8-1
Chapter 8 – Hindu jump squats 8-33
Chapter 8 – Wall squats one leg other leg knee up (hold) 8-39
Chapter 8 – Ball butt lift with ball rolls one-legged 8-49
Routine 231 LEGS
Chapter 8 – Dumbbell straight-legged dead lift 8-6
Chapter 8 – Butt lift (hold) one leg at a time 8-35
Chapter 8 – Alternating lunges 8-25
Chapter 8 – Dumbbell calf raise 8-15

408

ROUTINESINDEX

MULTI MUSCLE ROUTINES

You can do multi muscle motions on their own or you can mix them with other routines
either holds or movement, one to two days a week. Do three to four sets and 15- 12- 10- 8
or 6 reps. The speed of reps should be 2 to 3 seconds for the positive and negative motions.
Don’t forget to breathe through the motions.

Routine 232 Multi muscle motions
Chapter 9 – Push-up hold with a one-arm row elbow out 9-1
Chapter 9 – Cuban press 9-7
Chapter 9 – Squat with dumbbells overhead 9-8
Chapter 9 – Crab walks 9-18
Chapter 9 – Mountain climbers 9-20
Chapter 9 – Duck walks 9-23
Chapter 9 – Inch worm 9-26

Routine 233 Multi muscle motions
Chapter 9 – Squat leg thrust 9-22
Chapter 9 – Grass hoppers 9-19
Chapter 9 – Table maker 9-15
Chapter 9 – Squat with shoulder press 9-9
Chapter 9 – Push-up hold with one-arm row, elbow in 9-2
Chapter 9 – Curl to Arnold press 9-12
Chapter 9 – Bench or chair dips (legs straight or bent) 5-26

Routine 234 Multi muscle motions
Chapter 9 – Hindu Push-ups 1-44
Chapter 9 – Jumping lunges 8-34
Chapter 9 – Bear crawls 9-16
Chapter 9 – Army crawls 9-24
Chapter 9 – Wall crawl 9-17
Chapter 9 – Push-up-Row-Push-up-Row, elbows in 9-6
Chapter 9 – Leg thrusts 9-21

Routine 235 Multi muscle motions
Chapter 9 – Alternating lunges with dumbbells overhead 9-13
Chapter 9 – Push-up-Row-Push-up-Row, elbows out 9-5
Chapter 9 – Cling-squat-shoulder press 9-10
Chapter 9 – Supinating curls-squat-Arnold press 9-11
Chapter 9 – Gator walk 9-25
Chapter 9 – Push-up, elbows in 5-24
Chapter 9 – Hindu jump squats 8-33

409

ROUTINESINDEX

Routine 236 Multi muscle motions
Chapter 9 – Push-ups 1-42
Chapter 9 – Hindu jump squats 8-33
Chapter 9 – Leg thrust 9-21
Chapter 9 – Inch worm 9-26
Chapter 9 – Duck walks 9-23
Chapter 9 – Crab walks 9-18
Chapter 9 – Side plank (hold) with one leg up 10-3

Routine 237 Multi muscle motions
Chapter 9 – Swimming on your hands and feet 10-8
Chapter 9 – Gator walks 9-25
Chapter 9 – Hindu Push-ups 1-44
Chapter 9 – Squat thrust 9-22
Chapter 9 – Mountain climbers 9-20
Chapter 9 – Table maker 9-15
Chapter 9 – Bear crawls 9-16

Routine 238 Multi muscle motions
Chapter 9 – Grass hoppers 9-19
Chapter 9 – Wall crawl 9-17
Chapter 9 – V-ups 10-9
Chapter 9 – Mountain climbers 9-20
Chapter 9 – Alternating lunges with dumbbell curls 9-14
Chapter 9 – Army crawls 9-24
Chapter 9 – Jumping lunges 8-34

Routine 239 Multi muscle motions
Chapter 9 – Supinating curls-Squat-Arnold press 9-11
Chapter 9 – Frog kicks 10-19
Chapter 9 – Alternating lunges with dumbbell overhead 9-13
Chapter 9 – Cuban press 9-7
Chapter 9 – Push-up-Row-Push-up-Row, elbows in 9-6
Chapter 9 – Push-up hold with alternating one-arm rows, elbows out 9-3

Routine 240 Multi muscle motions
Chapter 9 – Side to side crunches with leg straight 45 degree angle 10-15
Chapter 9 – Push-up-Row-Push-up-Row, elbows out 9-5
Chapter 9 – Push-up hold with one-arm row, elbows in 9-2
Chapter 9 – Squats with dumbbells overhead 9-8
Chapter 9 – Curl to Arnold press 9-12
Chapter 9 – Inch worm 9-26

410

Routine 241 Multi muscle motions ROUTINESINDEX
Chapter 9 – Side plank with a torso twist 10-4 411
Chapter 9 – Push-up hold with one-arm row, elbow out 9-1
Chapter 9 – Feet on the ball A frame 10-23
Chapter 9 – Push-ups 1-42
Chapter 9 – Leg thrusts 9-21
Chapter 9 – Bench or chair dips – legs straight or bent 5-26

Routine 242 Multi muscle motions
Chapter 9 – Seated torso twist (feet on or off the floor) 10-21
Chapter 9 – Ball plank with ball roll 10-26
Chapter 9 – Hindu jump squats 8-33
Chapter 9 – Crab walks 9-18
Chapter 9 – Duck walks 9-23
Chapter 9 – Gator walks 9-25

Routine 243 Multi muscle motions
Chapter 9 – Mountain climbers 9-20
Chapter 9 – Grasshoppers 9-19
Chapter 9 – Feet on the ball hip twist 10-27
Chapter 9 – Jumping lunges 8-34
Chapter 9 – Army crawl 9-24
Chapter 9 – Wall crawl 9-17

Routine 244 Multi muscle motions
Chapter 9 – Shoulders on the ball torso twist 10-28
Chapter 9 – Push-up hold with one-arm row, elbow out 9-1
Chapter 9 – Push-up hold with one-arm out, elbow in 9-2
Chapter 9 – Squat with shoulder press 9-9
Chapter 9 – Curl to Arnold press 9-12
Chapter 9 – Push-ups, elbows in 5-24

Routine 245 Multi muscle motions
Chapter 9 – Push-up- Row- Push-up - Row, elbows in 9-6
Chapter 9 – Push-up- Row- Push-up - Row, elbows out 9-5
Chapter 9 – Jumping lunges 8-34
Chapter 9 – Hindu jump squats 8-33
Chapter 9 – Cuban press 9-7

Routine 246 Multi muscle motions
Chapter 9 – Crab walks 9-18
Chapter 9 – Bear crawls 9-6
Chapter 9 – Gator walks 9-25
Chapter 9 – Inchworms 9-26
Chapter 9 – Duck walks 9-23

ROUTINESINDEX

Routine 247 Multi muscle motions
Chapter 9 – Table maker 9-15
Chapter 9 – Mountain climber 9-20
Chapter 9 – Squat leg thrusts 9-22
Chapter 9 – Army crawls 9-24
Chapter 9 – Grasshoppers 9-19

Routine 248 Multi muscle motions
Chapter 9 – Bear crawls 9-16
Chapter 9 – Crab walks 9-18
Chapter 9 – Grasshoppers 9-19
Chapter 9 – Squat leg thrusts 9-22
Chapter 9 – Mountain climbers 9-20

Routine 249 Multi muscle motions
Chapter 9 – Gator walks 9-25
Chapter 9 – Army crawls 9-24
Chapter 9 – Inchworms 9-26
Chapter 9 – Leg thrusts 9-21
Chapter 9 – Table makers 9-15

CORE ROUTINES

You can do abs two to four days a week – just do something different every other day,
either holds or movement. Do three to four sets and 15- 12- 10- 8 or 6 reps. The speed
of reps should be 2 to 3 seconds for the positive and negative motions. Don’t forget to
breathe through the motions.

Routine 250 Core motions
Chapter 10 – Plank (hold) 10-1
Chapter 10 – Side plank (hold) 10-2
Chapter 10 – Swimming (hold) 10-7

Routine 251 Core motions
Chapter 10 – Supermans 10-6
Chapter 10 – Swimming on hands and feet 10-8
Chapter 10 – V-ups 10-9

Routine 252 Core motions
Chapter 10 – Crunches 10-11
Chapter 10 – Reverse crunches 10-17
Chapter 10 – Side to side crunches 10-13

412

ROUTINESINDEX

Routine 253 Core motions
Chapter 10 – Crunches with legs straight, 45 degree angle 10-15
Chapter 10 – Side to side Crunches with legs straight, 45 degree angle 10-16
Chapter 10 – Crunches with your leg bent to the side 10-12

Routine 254 Core motions
Chapter 10 – Seated on the floor torso twist with feet on the floor 10-22
Chapter 10 – Reverse crunches and crunches together 10-18
Chapter 10 – Superman (hold) 10-6

Routine 256 Core motions
Chapter 10 – Side plank with one leg up 10-3
Chapter 10 – Side plank (hold) with torso twist 10-4
Chapter 10 – Frog kicks 10-19

Routine 257 Core motions
Chapter 10 – Bicycle crunches 10-14
Chapter 10 – Sit-ups 10-10
Chapter 10 – Superman (hold) 10-6

Routine 258 Core motions
Chapter 10 – Plank (hold) 10-1
Chapter 10 – Side to side crunches 10-13
Chapter 10 – Reverse crunches and crunches together 10-18

Routine 259 Core motions
Chapter 10 – Frog kicks (hold) 10-19
Chapter 10 – Side plank up and down 10-5
Chapter 10 – Swimming on hands and feet 10-8

Routine 260 Core motions
Chapter 10 – Crunches with legs bent to the side 10-12
Chapter 10 – Crunch (hold) with legs straight 45 degree angle 10-15
Chapter 10 – Reverse crunches 10-17

Routine 261 Core motions
Chapter 10 – V-up 10-9
Chapter 10 – Frog kicks 10-19
Chapter 10 – Side to side crunches 10-13

Routine 262 Core motions
Chapter 10 – Seated on the floor torso twist feet off the floor 10-21
Chapter 10 – Reverse crunches and crunches together
Chapter 10 – Side plank (hold) 10-2

413

ROUTINESINDEX

Routine 263 Core motions
Chapter 10 – Crunches 10-11
Chapter 10 – Crunches with your legs bent to the side 10-12
Chapter 10 – Superman (hold) 10-6

Routine 264 Core motions
Chapter 10 – Swimming 10-17
Chapter 10 – V-ups 10-9
Chapter 10 – Side plank with up and down movement 10-5

Routine 265 Core motions
Chapter 10 – Swimming on hands and feet 10-8
Chapter 10 – Sit-up (hold) 10-10
Chapter 10 – Frog kick hands on the floor (holds) 10-20

Routine 266 Core motions
Chapter 10 – Side to side crunches 10-13
Chapter 10 – Crunches with legs straight 45 degree angle 10-15
Chapter 10 – Reverse crunches 10-17

Routine 267 Core motions
Chapter 10 – Sit-ups 10-10
Chapter 10 – V-ups 10-9
Chapter 10 – Side plank (hold) with a torso twist 10-4

Routine 268 Core motions
Chapter 10 – Side plank (hold) 10-2
Chapter 10 – Superman 10-6
Chapter 10 – Crunch (hold) with ball roll between feet 10-29

Routine 269 Core motions
Chapter 10 – Ball plank with ball roll 10-26
Chapter 10 – Shoulders on the ball torso twist 10-28
Chapter 10 – Feet on the ball torso twist 10-27

Routine 270 Core motions
Chapter 10 – Crunches on the ball 10-24
Chapter 10 – Side to side crunches on the ball 10-25
Chapter 10 – Feet on the ball A Frame 10-23

Routine 271 Core motions
Chapter 10 – Plank (hold) 10-1
Chapter 10 – Feet on the ball A Frame 10-25
Chapter 10 – Shoulders on the ball torso twist 10-28

414

ROUTINESINDEX

Routine 272 Core motions
Chapter 10 – Frog kicks hands on the floor 10-20
Chapter 10 – Ball plank with ball roll 10-26
Chapter 10 – Side plank (hold) 10-2

Routine 273 Core motions
Chapter 10 – Feet on the ball hip twist 10-27
Chapter 10 – Side to side crunches on the ball 10-25
Chapter 10 – Ball plank with ball roll 10-26

WEEKLY ROUTINES

You can do two to three days a week, with a one day break between each day. Do two to
three sets with one to two minutes of rest between each set. Reps can be 15-12-10-8 or
6. You can do one motion at a time or super-set them. Example: chest-back, shoulders-
traps, triceps-biceps, legs-core. Do one set of one, then do one set of the other one, with a
minute rest between each set for a total of 2 to 3 sets before going to the next body part.
The speed of reps should be 2 to 3 seconds for the positive and negative motions. Don’t
forget to breathe through the motions.

Routine 274 Full Body Routine 276 Full Body
Routine # Routine #
1 Chest [choose 2 to 3 motions] 3 Chest [choose 2 to 3 motions]
26 Back [choose 2 to 3 motions] 28 Back [choose 2 to 3 motions]
67 Shoulders 69 Shoulders
51 Traps 53 Traps
96 Triceps 98 Triceps
136 Biceps 138 Biceps
190 Legs [choose 3 to 4 motions] 192 Legs [choose 3 to 4 motions]
250 Core 252 Core

Routine 275 Full Body Routine 277 Full Body
Routine # Routine #
2 Chest [choose 2 to 3 motions] 4 Chest [choose 2 to 3 motions]
27 Back [choose 2 to 3 motions] 29 Back [choose 2 to 3 motions]
68 Shoulders 70 Shoulders
52 Traps 54 Traps
97 Triceps 99 Triceps
137 Biceps 139 Biceps
191 Legs [choose 3 to 4 motions] 193 Legs [choose 3 to 4 motions]
251 Core 253 Core

415

WEEKLYROUTINES Routine 281 Full Body
Routine #
Routine 278 Full Body 34 Back [choose 2 to 3 motions]
Routine # 9 Chest [choose 2 to 3 motions]
5 Chest [choose 2 to 3 motions] 59 Traps
30 Back [choose 2 to 3 motions] 75 Shoulders
71 Shoulders 143 Biceps
55 Traps 104 Triceps
100 Triceps 198 Legs [choose 3 to 4 motions]
140 Biceps 258 Core
194 Legs [choose 3 to 4 motions]
254 Core Routine 282 Full Body
Routine #
Routine 278 Full Body 199 Legs [choose 3 to 4 motions]
Routine # 35 Back [choose 2 to 3 motions]
6 Chest [choose 2 to 3 motions] 10 Chest [choose 2 to 3 motions]
31 Back [choose 2 to 3 motions] 60 Traps
72 Shoulders 76 Shoulders
56 Traps 144 Biceps
101 Triceps 105 Triceps
141 Biceps 259 Core
195 Legs [choose 3 to 4 motions]
255 Core Routine 283 Full Body
Routine #
Routine 279 Full Body 200 Legs [choose 3 to 4 motions]
Routine # 11 Chest [choose 2 to 3 motions]
7 Chest [choose 2 to 3 motions] 36 Back [choose 2 to 3 motions]
32 Back [choose 2 to 3 motions] 77 Shoulders
73 Shoulders 61 Traps
57 Traps 106 Triceps
102 Triceps 145 Biceps
141 Biceps 260 Core
196 Legs [choose 3 to 4 motions]
256 Core Routine 284 Full Body
Routine #
Routine 280 Full Body 201 Legs [choose 3 to 4 motions]
Routine # 12 Chest [choose 2 to 3 motions]
33 Back [choose 2 to 3 motions] 37 Back [choose 2 to 3 motions]
8 Chest [choose 2 to 3 motions] 78 Shoulders
58 Traps 62 Traps
74 Shoulders 107 Triceps
142 Biceps 146 Biceps
103 Triceps 261 Core
197 Legs
257 Core

416

WEEKLYROUTINES

Routine 285 Full Body Routine 287 Full Body
Routine # Routine #
202 Legs [choose 3 to 4 motions] 15 Chest [choose 2 to 3 motions]
38 Back [choose 2 to 3 motions] 204 Legs [choose 3 to 4 motions]
13 Chest [choose 2 to 3 motions] 40 Back [choose 2 to 3 motions]
63 Traps 81 Shoulders
79 Shoulders 65 Traps
147 Biceps 110 Triceps
108 Triceps 149 Biceps
262 Core 264 Core

Routine 286 Full Body
Routine #
39 Back [choose 2 to 3 motions]
203 Legs [choose 3 to 4 motions]
14 Chest [choose 2 to 3 motions]
64 Traps
80 Shoulders
148 Biceps
109 Triceps
263 Core

LEGS-MULTI MUSCLE-FULL BODYDo three days a week with one day of rest between each day.

You can do three to four sets with a minute or two of rest between each set, and 15- 12-
10- 8 or 6 reps. You can do the leg motions selected or you can choose from the leg rou-
tines described. The speed of reps should be 2 to 3 seconds for the positive and negative
motions. Don’t forget to breathe through the motions. You have the pages and routine # to
choose from.

Routine 288 Legs & Core-Multi Routine 289 Legs & Core-Multi
muscle-Full body muscle-Full body
Routine # for day one Routine # for day one
205 Legs and 265 Core 206 Legs and 266 Core
Routine # for day two Routine # for day two
232 Multi muscle 233 Multi muscle
Routine # for day three Routine # for day three
274 Full body 275 Full body

417

WEEKLYROUTINES Routine 294 Legs & Core-Multi
muscle-Full body
Routine 289 Legs & Core-Multi Routine # for day one
muscle-Full body 212 Legs and 272 Core
Routine # for day one Routine # for day two
207 Legs and 267 Core 239 Multi muscle
Routine # for day two Routine # for day three
234 Multi muscle 281 Full body
Routine # for day three
276 Full body Routine 295 Legs & Core-Multi
muscle-Full body
Routine 290 Legs & Core-Multi Routine # for day one
muscle-Full body 213 Legs and 273 Core
Routine # for day one Routine # for day two
208 Legs and 268 Core 240 Multi muscle
Routine # for day two Routine # for day three
235 Multi muscle 282 Full body
Routine # for day three
277 Full body Routine 296 Legs & Core-Multi
muscle-Full body
Routine 291 Legs & Core-Multi Routine # for day one
muscle-Full body 214 Legs and 250 Core
Routine # for day one Routine # for day two
209 Legs and 269 Core 241 Multi muscle
Routine # for day two Routine # for day three
236 Multi muscle 283 Full body
Routine # for day three
278 Full body Routine 297 Legs & Core-Multi
muscle-Full body
Routine 292 Legs & Core-Multi Routine # for day one
muscle-Full body 215 Legs and 251 Core
Routine for day one Routine # for day two
210 Legs and 270 Core 242 Multi muscle
Routine # for day two Routine # for day three
237 Multi muscle 284 Full body
Routine # for day three
279 Full body Routine 298 Legs & Core-Multi
muscle-Full body
Routine 293 Legs & Core-Multi Routine # for day one
muscle-Full body 216 Legs and 252 Core
Routine # for day one Routine # for day two
211 Legs and 271 Core 243 Multi muscle
Routine # for day two Routine # for day three
238 Multi muscle 285 Full body
Routine # for day three
280 Full body

418

WEEKLYROUTINES

Routine 298 Legs & Core-Multi Routine 300 Legs & Core-Multi
muscle-Full body muscle-Full body
Routine # for day one Routine # for day one
217 Legs and 253 Core 219 Legs and 255 Core
Routine # for day two Routine # for day two
244 Multi muscle 246 Multi muscle
Routine # for day three Routine # for day three
286 Full body 274 Full body

Routine 299 Legs & Core-Multi
muscle-Full body
Routine # for day one
218 Legs and 254 Core
Routine # for day two
245 Multi muscle
Routine # for day three
287 Full body

UPPER-LOWER-UPPER

Three days a week with one day of rest between each day, or three days in a row and one
or two days or more off. You can do three to four sets with a minute or two of rest between
each set, and 15- 12- 10- 8 or 6 reps. The speed of reps should be 2 to 3 seconds for the
positive and negative motions. Don’t forget to breathe.

Routine 301 Upper-Lower-Upper

Routine # for day one Routine # for day two Routine # for day three
26 Back
14 Chest 190 Legs 51 Traps
150 Biceps
67 Shoulders 251 Core 252 Core

100 Triceps Routine # for day three
27 Back
250 Core 52 Traps
151 Biceps
Routine 302 Upper-Lower-Upper 253 Core

Routine # for day one Routine # for day two

15 Chest 191 Legs

68 Shoulders 252 Core

101 Triceps

251 Core

419

WEEKLYROUTINES

Routine 303 Upper-Lower-Upper

Routine # for day one Routine # for day two Routine # for day three
28 Back
16 Chest 192 Legs 53 Traps
152 Biceps
69 Shoulders 253 Core 254 Core

102 Triceps Routine # for day three
29 Back
252 Core 54 Traps
153 Biceps
Routine 304 Upper-Lower-Upper 255 Core

Routine # for day one Routine # for day two Routine # for day three
30 Back
17 Chest 193 Legs 55 Traps
154 Biceps
70 Shoulders 254 Core 256 Core

103 Triceps Routine # for day three
31 Back
253 Core 56 Traps
155 Biceps
Routine 305 Upper-Lower-Upper 257 Core

Routine # for day one Routine # for day two Routine # for day three
32 Back
18 Chest 194 Legs 57 Traps
156 Biceps
71 Shoulders 255 Core 258 Core

104 Triceps Routine # for day three
33 Back
254 Core 58 Traps
157 Biceps
Routine 306 Upper-Lower-Upper 259 Core

Routine # for day one Routine # for day two

19 Chest 195 Legs

72 Shoulders 256 Core

105 Triceps

255 Core

Routine 307 Upper-Lower-Upper

Routine # for day one Routine # for day two

20 Chest 196 Legs

73 Shoulders 257 Core

106 Triceps

256 Core

Routine 308 Upper-Lower-Upper

Routine # for day one Routine # for day two

21 Chest 196 Legs

74 Shoulders 258 Core

107 Triceps

257 Core

420

Routine 309 Upper-Lower-Upper WEEKLYROUTINES

Routine # for day one Routine # for day two Routine # for day three
34 Back
22 Chest 197 Legs 59 Traps
158 Biceps
75 Shoulders 259 Core 260 Core

108 Triceps Routine # for day three
35 Back
258 Core 60 Traps
159 Biceps
Routine 310 Upper-Lower-Upper 261 Core

Routine # for day one Routine # for day two Routine # for day three
36 Back
23 Chest 198 Legs 61 Traps
160 Biceps
76 Shoulders 260 Core 262 Core

109 Triceps Routine # for day three
37 Back
259 Core 62 Traps
161 Biceps
Routine 311 Upper-Lower-Upper 263 Core

Routine # for day one Routine # for day two Routine # for day three
38 Back
24 Chest 199 Legs 63 Traps
162 Biceps
75 Shoulders 261 Core 264 Core

110 Triceps Routine # for day three
39 Back
260 Core 64 Traps
163 Biceps
Routine 312 Upper-Lower-Upper 265 Core

Routine # for day one Routine # for day two

25 Chest 200 Legs

76 Shoulders 262 Core

111 Triceps

261 Core

Routine 313 Upper-Lower-Upper

Routine # for day one Routine # for day two

26 Chest 201 Legs

77 Shoulders 263 Core

112 Triceps

262 Core

Routine 314 Upper-Lower-Upper

Routine # for day one Routine # for day two

27 Chest 202 Legs

78 Shoulders 264 Core

113 Triceps

263 Core

421

WEEKLYROUTINES

FULL UPPER-LOWER

Full Upper- Lower can be done two days a week with one or more days of rest between
each day, or two days in a row. You can do three to four sets of each routine with legs.
Rest a minute or two between each set. Super-set the upper body routines. Example:
chest-back, shoulders-traps, triceps-biceps. Rest one to two minutes after you do one set
of each motion. You can also do the upper body routine one motion at a time with a one to
two minute rest between each motion. The speed of reps should be 2 to 3 seconds for the
positive and negative motions. Don’t forget to breathe through the motions.

Routine 315 Full Upper-Lower Routine # for day two
Routine # for day one 190 Legs
1 Chest and 26 Back 251 Core
67 Shoulders and 51 Traps
96 Triceps and 136 Biceps Routine # for day two
250 Core 191 Legs
252 Core
Routine 316 Full Upper-Lower
Routine # for day one Routine # for day two
2 Chest and 27 Back 192 Legs
68 Shoulders and 52 Traps 253 Core
97 Triceps and 137 Biceps
251 Core Routine # for day two
193 Legs
Routine 317 Full Upper-Lower 254 Core
Routine # for day one
3 Chest and 28 Back Routine # for day two
69 Shoulders and 53 Traps 194 Legs
98 Triceps and 138 Biceps 255 Core
252 Core

Routine 318 Full Upper-Lower
Routine # for day one
4 Chest and 29 Back
70 Shoulders and 54 Traps
99 Triceps and 139 Biceps
253 Core

Routine 319 Full Upper-Lower
Routine # for day one
5 Chest and 30 Back
71 Shoulders and 55 Traps
100 Triceps and 140 Biceps
254 Core

422

Routine 320 Full Upper-Lower WEEKLYROUTINES
Routine # for day one
6 Chest and 31 Back Routine # for day two
72 Shoulders and 56 Traps 195 Legs
101 Triceps and 141 Biceps 256 Core
255 Core
Routine # for day two
Routine 321 Full Upper-Lower 196 Legs
Routine # for day one 257 Core
7 Chest and 32 Back
73 Shoulders and 57 Traps Routine # for day two
102 Triceps and 142 Biceps 197 Legs
256 Core 258 Core

Routine 322 Full Upper-Lower Routine # for day two
Routine # for day one 198 Legs
8 Chest and 33 Back 259 Core
74 Shoulders and 58 Traps
103 Triceps and 143 Biceps Routine # for day two
257 Core 199 Legs
260 Core
Routine 323 Full Upper-Lower
Routine # for day one Routine # for day two
9 Chest and 34 Back 200 Legs
75 Shoulders and 59 Traps 261 Core
104 Triceps and 144 Biceps
258 Core

Routine 324 Full Upper-Lower
Routine # for day one
10 Chest and 35 Back
76 Shoulders and 60 Traps
105 Triceps and 145 Biceps
261 Core

Routine 325 Full Upper-Lower
Routine # for day one
11 Chest and 36 Back
77 Shoulders and 61 Traps
106 Triceps and 146 Biceps
262 Core

423

WEEKLYROUTINES Routine # for day two
201 Legs
Routine 326 Full Upper-Lower 262 Core
Routine # for day one
16 Chest and 37 Back Routine # for day two
75 Shoulders and 62 Traps 202 Legs
107 Triceps and 147 Biceps 263 Core
263 Core

Routine 327 Full Upper-Lower
Routine # for day one
17 Chest and 38 Back
76 Shoulders and 63 Traps
108 Triceps and 148 Biceps
264 Core

FOUR DAYS A WEEK (SUPER SET)

You can do three to four sets of each routine, with 15- 12- 10- 8 or 6 reps. Super-set the
upper body routines with one minute rest after you do a set of each motion. The speed
of reps should be 2 to 3 seconds for the positive and negative motions. Don’t forget to
breathe through the motions.

Routine 328 Four days a week Routine 330 Four days a week
Routine # for day one Routine # for day one
18 Chest - 39 Back - 265 Core 20 Chest – 41 Back – 269 Core
Routine # for day two Routine # for day two
203 Legs 205 Legs
Routine # for day three Routine # for day three
77 Shoulders - 109 Triceps 79 Shoulders – 111 Triceps
Routine # for day four Routine # for days four
64 Traps - 149 Biceps - 266 Core 66 Traps – 151 Biceps – 270 Core

Routine 329 Four days a week Routine 331 Four days a week
Routine # for day one Routine # for day one
19 Chest – 40 Back – 267 Core 21 Chest – 42 Back – 271 Core
Routine # for days two Routine # for day two
204 Legs 206 Legs
Routine # for day three Routine # for day three
78 Shoulders – 110 Triceps 80 Shoulders – 125 Triceps
Routine # for day four Routine # for day four
65 Traps – 150 Biceps – 268 Core 51 Traps – 170 Biceps – 272 Core

424

Routine 332 Four days a week WEEKLYROUTINES
Routine # for day one
22 Chest – 45 Back – 273 Core Routine 336 Four days a week
Routine # for day two Routine # for day one
207 Legs 1 Chest – 49 Back – 257 Core
Routine # for day three Routine # for day two
81 Shoulders – 126 Triceps 225 Legs
Routine # for day four Routine # for day three
52 Traps – 171 Biceps – 250 Core 85 Shoulders – 130 Triceps
Routine # for day four
Routine 333 Four days a week 56 Traps – 175 Biceps - 257 Core
Routine # for day one
23 Chest – 46 Back – 251 Core Routine 337 Four days a week
Routine # for day two Routine # for day one
208 Legs 2 Chest – 50 Back – 258 Core
Routine # for day three Routine # for day two
82 Shoulders – 127 Triceps 226 Legs
Routine # for day four Routine # for day three
53 Traps – 172 Biceps – 252 Core 86 Shoulders – 131 Triceps
Routine # for day four
Routine 334 Four days a week 57 Traps – 176 Biceps – 259 Core
Routine # for day one
24 Chest – 47 Back – 253 Core Routine 338 Four days a week
Routine # for day two Routine # for day one
209 Legs 3 Chest – 26 Back – 260 Core
Routine # for day three Routine # for day two
83 Shoulders – 128 Triceps 227 Legs
Routine # for day four Routine # for day three
54 Traps – 173 Biceps – 254 Core 87 Shoulders – 132 Triceps
Routine # for day four
Routine 335 Four days a week 58 Traps – 177 Biceps – 261 Core
Routine # for day one
25 Chest – 48 Back – 255 Core Routine 339 Four days a week
Routine # for day two Routine # for day one
210 Legs 10 Chest – 27 Back – 262 Core
Routine # for day three Routine # for day two
84 Shoulders – 129 Triceps 228 Legs
Routine # for day four Routine # for day three
55 Traps – 174 Biceps – 256 Core 88 Shoulders – 133 Triceps
Routine # for day four
59 Traps – 178 Biceps – 263 Core

425

WEEKLYROUTINES

Routine 340 Four days a week Routine 341 Four days a week
Routine # for day one Routine # for day one
11 Chest – 28 Back – 264 Core 12 Chest – 29 Back – 265 Core
Routine # for day two Routine # for day two
229 Legs 230 Legs
Routine # for day three Routine # for day three
89 Shoulders – 134 Triceps 90 Shoulders – 135 Triceps
Routine # for day four Pages for day four
60 Traps – 179 Biceps – 264 Core 61 Traps – 180 Biceps- 266 Core

FOUR DAYS A WEEK

You can do three to four sets with 15- 12- 10- 8 or 6 reps, and rest one to two minutes
between each set. The speed of reps should be 2 to 3 seconds for the positive and nega-
tive motions. Don’t forget to breathe through the motions.

Routine 342 Four days a week Routine 345 Four days a week
Routine # for day one Routine # for day one
1 Chest – 67 Shoulders – 250 Core 4 Chest – 70 Shoulders – 256 Core
Routine # for day two Routine # for day two
26 Back – 51 Traps 29 Back – 54 Traps
Routine # for day three Routine # for day three
190 Legs – 251 Core 193 Legs – 257 Core
Routine # for day four Routine # for day four
136 Biceps – 96 Triceps 139 Biceps – 99 Triceps

Routine 343 Four days a week Routine 346 Four days a week
Routine # for day one Routine # for day one
2 Chest – 68 Shoulders – 252 Core 5 Chest – 71 Shoulders – 258 Core
Routine # for day two Routine # for day two
27 Back – 52 Traps 30 Back – 55 Traps
Routine # for day three Routine # for day three
191 Legs – 253 Core 194 Legs – 259 Core
Routine # for day four Routine # for day four
137 Biceps – 97 Triceps 140 Biceps – 100 Triceps

Routine 344 Four days a week Routine 347 Four days a week
Routine # for day one Routine # for day one
3 Chest – 69 Shoulders – 254 Core 6 Chest – 71 Shoulders – 260 Core
Routine # for day two Routine # for day two
28 Back – 53 Traps 31 Back – 56 Traps
Routine # for day three Routine # for day three
192 Legs – 255 Core 195 Legs – 261 Core
Routine # for day four Routine # for day four
138 Biceps – 98 Triceps 141 Biceps – 101 Triceps

426

Routine 348 Four days a week WEEKLYROUTINES
Routine # for day one
7 Chest – 72 Shoulders – 262 Core Routine 352 Four days a week
Routine # for day two Routine # for day one
32 Back – 57 Traps 11 Chest – 76 Shoulders – 270 Core
Routine # for day three Routine # for day two
196 Legs – 263 Core 36 Back – 61 Traps
Routine # for day four Routine # for day three
142 Biceps – 102 Triceps 200 Legs – 271 Core
Routine # for day four
Routine 349 Four days a week 146 Biceps – 106 Triceps
Routine # for day one
8 Chest – 73 Shoulders – 264 Core Routine 353 Four days a week
Routine # for day two Routine # for day one
33 Back – 58 Traps 12 Chest – 77 Shoulders – 272 Core
Routine # for day three Routine # for day two
197 Legs – 265 Core 37 Back – 62 Traps
Routine # for day four Routine # for day three
143 Biceps – 103 Triceps 201 Legs – 273 Core
Routine # for day four
Routine 350 Four days a week 147 Biceps – 107 Triceps
Routine # for day one
9 Chest – 74 Shoulders – 266 Core Routine 354 Four days a week
Routine # for day two Routine # for day one
34 Back – 59 Traps 13 Chest – 78 Shoulders – 250 Core
Routine # for day three Routine # for day two
198 Legs – 267 Core 38 Back – 63 Traps
Routine # for day four Routine # for day three
144 Biceps – 104 Triceps 202 Legs – 251 Core
Routine # for day four
Routine 351 Four days a week 148 Biceps – 108 Triceps
Routine # for day one
10 Chest – 75 Shoulders – 268 Core Routine 355 Four days a week
Routine # for day two Routine # for day one
35 Back – 60 Traps 14 Chest – 79 Shoulders – 252 Core
Routine # for day three Routine # for day two
199 Legs – 269 Core 39 Back – 64 Traps
Pages for day four Routine # for day three
145 Biceps – 105 Triceps 203 Legs – 253 Core
Routine # for day four
149 Biceps – 109 Triceps

427

WEEKLYROUTINES Routine 360 Four days a week
Routine # for day one
Routine 356 Four days a week 19 Chest – 84 Shoulders – 262 Core
Routine # for day one Routine # for day two
15 Chest – 80 Shoulders – 254 Core 44 Back – 53 Traps
Routine # for day two Routine # for day three
40 Back – 65 Traps 208 Legs – 263 Core
Routine # for day three Routine # for day four
204 Legs – 255 Core 154 Biceps – 114 Triceps
Routine # for day four
150 Biceps – 110 Triceps Routine 361 Four days a week
Routine # for day one
Routine 357 Four days a week 20 Chest – 85 Shoulders – 264 Core
Routine # for day one Routine # for day two
16 Chest – 81 Shoulders – 256 Core 45 Back – 54 Traps
Routine # for day two Routine # for day three
41 Back – 66 Traps 209 Legs – 265 Core
Routine # for day three Routine # for day four
205 Legs – 257 Core 155 Biceps – 115 Triceps
Routine # for day four
151 Biceps – 111 Triceps Routine 362 Four days a week
Routine # for day one
Routine 358 Four days a week 21 Chest – 86 Shoulders - 266 Core
Routine # for days one Routine # for day two
17 Chest – 82 Shoulders – 258 Core 46 Back – 55 Traps
Routine # for day two Routine # for day three
42 Back – 51 Traps 210 Legs – 267 Core
Routine # for day three Routine # for day four
206 Legs – 259 Core 156 Biceps – 116 Triceps
Routine # for day four
152 Biceps – 112 Triceps Routine 363 Four days a week
Routine # for day one
Routine 359 Four days a week 22 Chest – 87 Shoulders – 268 Core
Routine # for day one Routine # for day two
18 Chest - 83 Shoulders – 260 Core 47 Back – 56 Traps
Routine # for day two Pages for day three
43 Back – 52 Traps 211 Legs – 269 Core
Routine # for day three Routine # for day four
207 Legs – 261 Core 157 Biceps – 117 Triceps
Routine # for day four
153 Biceps – 113 Triceps

428

Routine 364 Four days a week WEEKLYROUTINES
Routine # for day one
23 Chest – 88 Shoulders – 270 Core Routine 365 Four days a week
Routine # for day two Routine # for day one
48 Back – 57 Traps 24 Chest – 89 Shoulders – 272 Core
Routine # for day three Routine # for day two
212 Legs – 271 Core 49 Back – 58 Traps
Routine # for day four Routine # for day three
158 Biceps – 118 Triceps 213 Legs – 273 Core
Routine # for day four
159 Biceps – 119 Triceps

FIVE DAYS A WEEK (SUPER SET)

You can do three to four sets of each routine, with 15- 12- 10- 8 or 6 reps, and with one
to two minutes rest between each set. The speed of reps should be 2 to 3 seconds for the
positive and negative motions. Don’t forget to breathe through the motions.

Routine 366 Five days a week Routine 368 Five days a week
Routine # for day one Routine # for day one
1 Chest – 96 Triceps 3 Chest – 98 Triceps
Routine # for day two Routine # for a day two
190 Legs choose 4 to 6 motions – 250 Core 192 Legs choose 4 to 6 motions – 252 Core
Routine # for day three Routine # for day three
26 Back – 136 Biceps 28 Back – 138 Biceps
Routine # for day four Routine # for day four
217 Legs choose 4 to 6 motions – 250 Core 219 Legs choose 4 to 6 motions – 252 Core
Routine # for day five Routine # for day five
51 Traps – 67 Shoulders 53Traps – 69 Shoulders

Routine 367 Five days a week Routine 369 Five days a week
Routine # for day one Routine # for day one
2 Chest – 97 Triceps 4 Chest – 99 Triceps
Routine # for day two Routine # for day two
191 Legs choose 4 to 6 motions – 251 Core 193 Legs choose 4 to 6 motions – 253 Core
Routine # for day three Routine # for day three
27 Back – 137 Biceps 29 Back – 139 Biceps
Routine # for day four Routine # for day four
218 Legs choose 4 to 6 motions – 251 Core 220 Legs choose 4 to 6 motions – 253 Core
Routine # for day five Routine # for day five
52 Traps – 68 Shoulders 54 Traps – 70 Shoulders

429