My Personal Training Book - Routine Index

WEEKLYROUTINES

Routine 370 Five days a week Routine 374 Five days a week
Routine # for days one Routine # for day one
5 Chest – 100 Triceps 8 Chest – 104 Triceps
Routine # for day two Routine # for day two
194 Legs choose 4 to 6 motions – 254 Core 200 Legs choose 4 to 6 motions – 258 Core
Routine # for day three Routine # for day three
30 Back – 140 Biceps 34 Back – 144 Biceps
Routine # for day four Routine # for day four
221 Legs choose 4 to 6 motions – 254 Core 201 Legs choose 4 to 6 motions – 258 Core
Routine # for day five Routine # for day five
55 Traps – 71 Shoulders 59 Traps – 75 Shoulders

Routine 371 Five days a week Routine 375 Five days a week
Routine # for day one Routine # for day one
6 Chest – 101 Triceps 9 Chest – 105 Triceps
Routine # for day two Routine # for day two
195 Legs choose 4 to 6 motions – 255 Core 202 Legs choose 4 to 6 motions – 259 Core
Routine # for day three Routine # for day three
31 Back – 141 Biceps 35 Back – 145 Biceps
Routine # for day four Routine # for day four
222 Legs choose 4 to 6 motions – 255 Core 203 Legs choose 4 to 6 motions – 259 Core
Routine # for day five Routine # for day five
56 Traps – 72 Shoulders 60 Traps – 76 Shoulders

Routine 372 Five days a week Routine 376 Five days a week
Routine # for day one Routine # for day one
6 Chest – 102 Triceps 10 Chest – 106 Triceps
Routine # for day two Routine # for day two
196 Legs choose 4 to 6 motions – 256 Core 217 Legs choose 4 to 6 motions – 260 Core
Routine # for day three Routine # for day three
32 Back – 142 Biceps 36 Back - 146 Biceps
Routine # for day four Routine # for day four
197 Legs choose 4 to 6 motions – 256 Core 218 Legs choose 4 to 6 motions – 260 Core
Routine # for day five Routine # for day five
57 Traps – 73 Shoulders 61 Traps – 77 Shoulders

Routine 373 Five days a week Routine 377 Five days a week
Routine # for day one Routine # for day one
7 Chest – 103 Triceps 11 Chest – 107 Triceps
Routine # for day two Routine # for day two
198 Legs choose 4 to 6 motions – 257 Core 219 Legs choose 4 to 6 motions – 261 Core
Routine # for day three Routine # for day three
33 Back – 143 Biceps 37 Back – 147 Biceps
Routine # for day four Routine # for day four
199 Legs choose 4 to 6 motions – 257 Core 220 Legs choose 4 to 6 motions – 261 Core
Routine # for day five Routine # for day five
58 Traps – 74 Shoulders 62 Traps – 78 Shoulders

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WEEKLYROUTINES

Routine 378 Five days a week Routine 382 Five days a week
Routine # for day one Routine # for day one
12 Chest – 108 Triceps 16 Chest – 112 Triceps
Routine # for day two Routine # for day two
221 Legs choose 4 to 6 motions – 262 Core 196 Legs choose 4 to 6 motions – 266 Core
Routine # for day three Routine # for day three
38 Back – 148 Biceps 42 Back – 152 Biceps
Routine # for day four Routine # for day four
222 Legs choose 4 to 6 motions – 262 Core 197 Legs choose 4 to 6 motions – 266 Core
Routine # for day five Routine # for day five
63 Traps – 79 Shoulders 51 Traps – 83 Shoulders

Routine 379 Five days a week Routine 383 Five days a week
Routine # for day one Routine # for day one
13 Chest – 109 Triceps 17 Chest – 113 Triceps
Routine # for day two Routine # for day two
190 Legs choose 4 to 6 motions – 263 Core 198 Legs choose 4 to 6 motions – 267 Core
Routine # for day three Routine # for day three
39 Back – 149 Biceps 43 Back – 153 Biceps
Routine # for day four Routine # for day four
191 Legs choose 4 to 6 motions – 263 Core 199 Legs choose 4 to 6 motions – 267 Core
Routine # for day five Routine # for day five
64 Traps – 80 Shoulders 52 Traps – 84 Shoulders

Routine 380 Five days a week Routine 384 Five days a week
Routine # for day one Routine # for day one
14 Chest – 110 Triceps 18 Chest – 114 Triceps
Routine # for day two Routine # for day two
192 Legs choose 4 to 6 motions – 264 Core 200 Legs choose 4 to 6 motions – 268 Core
Routine # for day three Routine # for day three
40 Back – 150 Biceps 44 Back – 154 Biceps
Routine # for day four Routine # for day four
193 Legs choose 4 to 6 motions – 264 Core 201 Legs choose 4 to 6 motions – 268 Core
Routine # for day five Routine # for day five
65 Traps – 81 Shoulders 53 Traps – 85 Shoulders

Routine 381 Five days a week Routine 385 Five days a week
Routine # for day one Routine # for day one
15 Chest – 111 Triceps 19 Chest – 115 Triceps
Routine # for day two Routine # for day two
194 Legs choose 4 to 6 motions – 265 Core 202 Legs choose 4 to 6 motions – 269 Core
Routine # for day three Routine # for day three
41 Back – 151 Biceps 45 Back – 155 Biceps
Routine # for day four Routine # for day four
195 Legs choose 4to 6 motions – 265 Core 203 Legs choose 4 to 6 motions – 269 Core
Routine # for day five Routine # for day five
66 Traps – 82 Shoulders 54 Traps – 86 Shoulders

431

WEEKLYROUTINES

Routine 386 Five days a week Routine 388 Five days a week
Routine # for day one Routine # for day one
20 Chest – 116 Triceps 22 Chest – 118 Triceps
Routine # for day two Routine # for day two
217 Legs choose 4 to 6 motions – 270 Core 221 Legs choose 4 to 6 motions – 272 Core
Routine # for day three Routine # for day three
46 Back – 156 Biceps 48 Back – 158 Biceps
Routine # for day four Routine # for day four
218 Legs choose 4 to 6 motions - 270 Core 222 Legs choose 4 to 6 motions – 272 Core
Routine # for day five Routine # for day five
55 Traps – 87 Shoulders 57 Traps – 89 Shoulders

Routine 387 Five days a week Routine 389 Five days a week
Routine # for day one Routine # for day one
21 Chest – 117 Triceps 23 Chest – 119 Triceps
Routine # for day two Routine # for day two
219 Legs choose 4 to 6 motions – 271 Core 190 Legs choose 4 to 6 motions – 273 Core
Routine # for day three Routine # for day three
47 Back – 157 Biceps 49 Back – 159 Biceps
Routine # for day four Routine # for day four
220 Legs choose 4 to 6 motions – 271 Core 217 Legs choose 4 to 6 motions – 273 Core
Routine # for day five Routine # for day five
56 Traps – 88 Shoulders 58 Traps – 90 Shoulders

TWO DAYS A WEEK

Day one: upper body (pushing motions) legs and core. Day two: upper body (pulling mo-
tions) legs and core, super-set upper with lower or do each body part one at a time. Do
three to four sets with 15- 12- 10- 8 or 6 reps. Rest one or two minutes between the one
or two sets, and don’t forget to breathe.

Routine 390 Two days a week
Routine # for day one
1 Chest – 67 Shoulders – 96 Triceps – 250 Core
Routine # for day two
26 Back – 51 Traps – 136 Biceps – 251 Core

Routine 391 Two days a week
Routine # for day one
2 Chest – 68 Shoulders – 97 Triceps – 252 Core
Routine # for day two
27 Back – 52 Traps – 137 Biceps – 253 Core

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Routine 392 Two days a week WEEKLYROUTINES
Routine # for day one 433
3 Chest – 69 Shoulders – 98 Triceps – 254 Core
Routine # for day two
28 Back – 53 Traps – 138 Biceps – 255 Core

Routine 393 Two days a week
Routine # for day one
4 Chest – 70 Shoulders – 99 Triceps – 256 Core
Routine # for day two
29 Back – 54 Traps – 139 Biceps – 257 Core

Routine 394 Two days a week
Routine # for day one
5 Chest – 71 Shoulders – 100 Triceps – 258 Core
Routine # for day two
30 Back – 55 Traps – 140 Biceps – 259 Core

Routine 395 Two days a week
Routine # for day one
6 Chest – 72 Shoulders – 101 Triceps – 260 Core
Routine # for day two
31 Back – 56 Traps – 141 Biceps – 261 Core

Routine 396 Two days a week
Routine # for day one
7 Chest – 73 Shoulders – 102 Triceps – 262 Core
Routine # for day two
32 Back – 57 Traps – 142 Biceps – 263 Core

Routine 397 Two days a week
Routine # for day one
8 Chest – 74 Shoulders – 103 Triceps – 264 Core
Routine # for day two
33 Back – 58 Traps – 143 Biceps – 265 Core

Routine 398 Two days a week
Routine # for day one
9 Chest – 75 Shoulders – 104 Triceps – 266 Core
Routine # for day two
34 Back – 59 Traps – 144 Biceps – 267 Core

WEEKLYROUTINES

Routine 399 Two days a week
Routine # for day one
10 Chest – 76 Shoulders – 105 Triceps – 268 Core
Routine # for day two
35 Back – 60 Traps – 145 Biceps – 269 Core

Routine 400 Two days a week
Routine # for day one
11 Chest – 77 Shoulders – 106 Triceps – 270 Core
Routine # for day two
36 Back – 61 Traps – 146 Biceps – 271 Core

Routine 401 Two days a week
Routine # for day one
12 Chest – 78 Shoulders – 107 Triceps – 272 Core
Routine # for day two
37 Back – 62 Traps – 147 Biceps – 273 Core

Routine 402 Two days a week
Routine # for day one
13 Chest – 79 Shoulders – 108 Triceps – 250 Core
Routine # for day two
38 Back – 63 Traps – 148 Biceps – 251 Core

Routine 403 Two days a week
Routine # for day one
14 Chest – 80 Shoulders – 109 Triceps – 252 Core
Routine # for day two
39 Back – 64 Traps – 149 Biceps – 253 Core

Routine 404 Two days a week
Routine # for day one
15 Chest – 81 Shoulders – 110 Triceps – 254 Core
Routine # for day two
40 Back – 65 Traps – 150 Biceps – 255 Core

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WEEKLYROUTINES

One-arm AND ONE LEG 3 DAYS A WEEK

(UPPER-LOWER-UPPER)

Do three to four sets with 15- 12- 10- 8 or 6 reps. Do one-arm, then the other arm, or
one leg, then the other leg for one set and rest for one or two minutes between sets. Or do
three to four sets total and then rest. Don’t forget to breathe.

Routine 405 One-arm and one leg Routine 407 One-arm and one leg
Chapters for day one Chapters for day one
Chest 1-5, 1-8, 1-11. Shoulders 4-2, 4-17 Chest 1-23, 1-26, 1-29
Triceps 5-10, 5-11. Core (Routine #250) Shoulders 4-8, 4-17
Chapters for day two Triceps 5-23, 5-10. Core (Routine #254)
Legs 8-4, 8-7, 8-12, 8-16 Chapters for day two
Chapters for day three Legs 8-40 Hold 8-49, 8-7, 8-16
Back 2-4, 2-5, 2-6. Traps 3-5, 3-8 Chapters for day three
Biceps 6-2, 6-5 Back 2-16, 2-19, 2-22. Traps 3-8, 3-2
Core (Routine #251) Biceps 6-8, 6-2
Core (Routine #255)
Routine 406 One-arm and one leg
Chapters for day one Routine 408 One-arm and one leg
Chest 1-4, 1-17, 1-20. Shoulders 4-5, 4-17 Chapters for day one
Triceps 5-13, 5-16 Chest 1-32, 1-35, 1-38
Core (Routine #252) Shoulders 4-11, 4-17
Chapters for day two Triceps 5-11, 5-13. Core (Routine #256)
Legs 8-8, 8-4, 8-35, 8-16 Chapters for day two
Chapters for day three Legs 8-44, 8-10, 8-12, 8-37, 8-16
Back 6-10, 6-11, 6-12 Chapters for day three
Traps 3-8, 3-2 Back 2-25, 2-28, 2-31. Traps 3-11, 3-5
Biceps 6-5, 6-8. Core (Routine #253) Biceps 6-14, 6-18, 6-20. Core (routine #257)

MULTI MUSCLE
You can do two days a week with one, two or three days of rest between each day, or add
another routine to make it three days a week with one day of rest between each day. Do
three to four sets, with one to two minutes of rest between each set, or go from one mo-
tion to the next with no rest. Holds can be done for 30 seconds to a minute, or you can do
movement or holds to failure.

Routine 409 Multi Muscles Routine 411 Multi Muscles
Routine #232 for day one Routine #236 for day one
Routine #233 for day two Routine #237 for day two

Routine 410 Multi Muscles Routine 412 Multi Muscles
Routine #234 for day one Routine #238 for day one
Routine #235 for day two Routine #239 for day two

435

WEEKLYROUTINES Routine 425 Multi Muscles
Routine #247 for day one
Routine 413 Multi Muscles Routine #249 for day two
Routine #240 for day one Routine #232 for day three
Routine #241 for day two
Routine 426 Multi Muscles
Routine 414 Multi Muscles Routine #233 for day one
Routine #242 for day one Routine #234 for day two
Routine #243 for day two Routine #237 for day three
Routine 427 Multi Muscles
Routine 415 Multi Muscles Routine #238 for day one
Routine #244 for day one Routine #241 for day two
Routine #245 for day two Routine #242 for day three

Routine 416 Multi Muscles Routine 428 Multi Muscles
Routine #246 for day one Routine #245 for day one
Routine #247 for day two Routine #246 for day two
Routine #249 for day three
Routine 417 Multi Muscles
Routine #248 for day one Routine 429 Multi Muscles
Routine #249 for day two Routine #248 for day one
Routine #247 for day two
Routine 418 Multi Muscles Routine #244 for day three
Routine #232 for day one
Routine #234 for day two Routine 430 Multi Muscles
Routine #243 for day one
Routine 419 Multi Muscles Routine #240 for day two
Routine #233 for day one Routine #239 for day three
Routine #235 for day two Routine 431 Multi Muscles
Routine #236 for day one
Routine 420 Multi Muscles Routine #235 for day two
Routine #236 for day one Routine #232 for day three
Routine #238 for day two
Routine 432 Multi Muscles
Routine 421 Multi muscles Routine #238 for day one
Routine #239 for day one Routine #249 for day two
Routine #241 for day two Routine #244 for day three

Routine 422 Multi Muscles Routine 433 Multi Muscles
Routine #240 for day one Routine #233 for day one
Routine #242 for day two Routine #241 for day two
Routine #246 for day three
Routine 423 Multi Muscles
Routine #243 for day one Routine 434 Multi Muscles
Routine #245 for day two Routine #234 for day one
Routine #240 for day two
Routine 424 Multi Muscles Routine #237 for day three
Routine #246 for day one
Routine #248 for day two

436

CIRCUITTRAINING

CIRCUIT TRAINING

Create your own Circuit Training Routine, which is great for the heart and lungs. Two to
three days a week, do six to eight sets of four different upper body motions and two differ-
ent leg and core motions. Go to failure on all the motions. Only rest if needed.

Choose three different motions, from seven different muscle groups, for three to four sets of
each to failure.

Example one: Legs – Chest – Back – Legs – Shoulders – Traps – Core
Example two: Chest – Back – Legs – Shoulders – Taps – Legs – Core
Example three: Back – Chest – Legs – Traps – Shoulders – Legs – Core

Circuit Training - Do one motion after the other to failure, for a total of six to eight sets of
each without a break. Below are four examples that you can also use.

Routine 435 Circuit Training (example one) Routine 437 Circuit Training
Chapters for motions (example three)
Barbell incline bench press 1-2 Chapters for motions
Standing reverse grip pull-downs 2-8 Pull ups 2-13
Squat leg thrust 9-22 Dips 1-40
Dumbbell hammer grip shoulder press 4-24 Alternating side to side lunges 8-29
Dumbbell bent arm side lateral raise 3-10 Dumbbell upright rows to the chin 3-4
Squat wide 8-19 Dumbbell side shoulder raise 4-36
Crunches with legs 45 degree angle 10-15 Squats shoulder width 8-17
Bicycle crunches 10-14
Routine 436 Circuit Training (example two)
Chapters for motions Routine 438 Circuit Training (example four)
Hindu jump squats 8-33 Chapters for motions
Barbell flat bench press 1-1 Jumping lunges 8-34
Dumbbell bent over rows elbows up 2-18 Push-ups 1-42
Alternating stepping back lunges 8-26 Dumbbell bent over rows elbows in 2-15
Dumbbell palms in press 4-30 Squat close 8-18
Dumbbell shrugs 3-1 Standing dumbbell military press 4-21
Crunch hold with ball roll between feet 10-29 Dumbbell upright row to the shoulders 3-7
Frog kicks hands on the floor 10-20

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