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rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______
Time Completed min
LUCKY SEVEN
Curl+ Military Press
+ EZ Squat
Delt Raise+ Reverse
Lunge
Lat ObliqueTwist
EZ Push-Up + Clean+ Squat
Deadlift+ Bent Over
Row
Skull Crusher+ Press
+ Crunch
DATE:
_____/ 24 _____/ 24 _____/ 24 _____/ 24
Upright Row+ Calf Raise Zillaf
itness.co
m
DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
Pull Over 15 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 12 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 8 reps ________ ________ ________ ________ ________ ________Pull Over - Drop Set 8 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________
EZ Bar Row ________ ________ ________ ________ ________ ________One-Arm Row ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Reverse Fly ________ ________ ________ ________ ________ ________EZ Bar Row ________ ________ ________ ________ ________ ________One-Arm Row ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Reverse Fly ________ ________ ________ ________ ________ ________EZ Bar Row ________ ________ ________ ________ ________ ________One-Arm Row ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Reverse Fly ________ ________ ________ ________ ________ ________
30 Seconds ________ ________ ________ ________ ________ ________30 Seconds ________ ________ ________ ________ ________ ________30 Seconds ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
30 Seconds ________ ________ ________ ________ ________ ________30 Seconds ________ ________ ________ ________ ________ ________
Time Completed min _____/ 50 _____/ 50 _____/ 50 _____/ 50 _____/ 50 _____/ 50
BUILDBACK & BI'S
Deadlift
15 Reps
12 Reps
AirplaneCobra
8 Reps
Close GripChin-Up
SeatedBicep
Curl
1,1,2Hammer Curl
Neutral EZBar CurlZillaf
itness.co
m
DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
Incline Dumbell Fly ________ ________ ________ ________ ________ ________Incline Dumbell Press ________ ________ ________ ________ ________ ________Incline Dumbell Fly ________ ________ ________ ________ ________ ________Incline Dumbell Press ________ ________ ________ ________ ________ ________Incline Dumbell Fly ________ ________ ________ ________ ________ ________Incline Dumbell Press ________ ________ ________ ________ ________ ________Incline Dumbell Press 8 reps DS ________ ________ ________ ________ ________ ________
Close Grip Press ________ ________ ________ ________ ________ ________Partial Chest Fly ________ ________ ________ ________ ________ ________Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______Close Grip Press ________ ________ ________ ________ ________ ________Partial Chest Fly ________ ________ ________ ________ ________ ________Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______Close Grip Press ________ ________ ________ ________ ________ ________Partial Chest Fly ________ ________ ________ ________ ________ ________Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
Single Arm Kickback ________ ________ ________ ________ ________ ________Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______Single Arm Kickback ________ ________ ________ ________ ________ ________Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______Single Arm Kickback ________ ________ ________ ________ ________ ________Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______Single Arm Kickback 8 reps DS ________ ________ ________ ________ ________ ________
Dips 60 Sec. ________ ________ ________ ________ ________ ________In and Outs 60 Sec. ________ ________ ________ ________ ________ ________Time Completed min _____/ 49 _____/ 49 _____/ 49 _____/ 49 _____/ 49 _____/ 49
DumbellChest Press
BUILD CHESTAND TRI'S
15 reps
12 reps
8 reps
15 reps
12 reps
8 reps
TricepExtension
15 reps
12 reps
8 reps
Zillafitnes
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DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
Alternating Lunges ________ ________ ________ ________ ________ ________Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Alternating Lunges ________ ________ ________ ________ ________ ________Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Alternating Lunges ________ ________ ________ ________ ________ ________Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Parallel Squat ________ ________ ________ ________ ________ ________Bulgarian Squat ________ ________ ________ ________ ________ ________Straight Leg Deadlift ________ ________ ________ ________ ________ ________Parallel Squat ________ ________ ________ ________ ________ ________Bulgarian Squat ________ ________ ________ ________ ________ ________Straight Leg Deadlift ________ ________ ________ ________ ________ ________Parallel Squat ________ ________ ________ ________ ________ ________Bulgarian Squat ________ ________ ________ ________ ________ ________Straight Leg Deadlift ________ ________ ________ ________ ________ ________
Single Leg Calf Raise ________ ________ ________ ________ ________ ________Seated Calf Raise ________ ________ ________ ________ ________ ________In and Outs ________ ________ ________ ________ ________ ________Single Leg Calf Raise ________ ________ ________ ________ ________ ________Seated Calf Raise ________ ________ ________ ________ ________ ________In and Outs ________ ________ ________ ________ ________ ________Time Completed min _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38
BUILDLEGS
15 reps
SumoSquat
30 sec
30 sec
12 reps
8 reps
15 reps
12 reps
8 reps
Zillafitnes
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DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
Lateral Raise ________ ________ ________ ________ ________ ________Upright Row ________ ________ ________ ________ ________ ________Lateral Raise ________ ________ ________ ________ ________ ________Upright Row ________ ________ ________ ________ ________ ________Lateral Raise ________ ________ ________ ________ ________ ________Upright Row ________ ________ ________ ________ ________ ________Upright Row 8 reps DS ________ ________ ________ ________ ________ ________
EZ Bar Underhand ________ ________ ________ ________ ________ ________1,1,2 Front Raise ________ ________ ________ ________ ________ ________Rear Delt Raise ________ ________ ________ ________ ________ ________EZ Bar Underhand ________ ________ ________ ________ ________ ________1,1,2 Front Raise ________ ________ ________ ________ ________ ________Rear Delt Raise ________ ________ ________ ________ ________ ________EZ Bar Underhand ________ ________ ________ ________ ________ ________1,1,2 Front Raise ________ ________ ________ ________ ________ ________Rear Delt Raise ________ ________ ________ ________ ________ ________
Standing Shrug ________ ________ ________ ________ ________ ________Scap Trap ________ ________ ________ ________ ________ ________Standing Shrug ________ ________ ________ ________ ________ ________Scap Trap ________ ________ ________ ________ ________ ________Standing Shrug ________ ________ ________ ________ ________ ________Scap Trap ________ ________ ________ ________ ________ ________Standing Shrug 8 reps DS ________ ________ ________ ________ ________ ________
Sagi Six Way 12 Reps ________ ________ ________ ________ ________ ________Tuck and Roll 15 Reps r_______ r_______ r_______ r_______ r_______ r_______Sagi Six Way 8 reps ________ ________ ________ ________ ________ ________Tuck and Roll 15 reps r_______ r_______ r_______ r_______ r_______ r_______Time Completed min _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38
ShoulderPress
15 reps
12 reps
8 reps
BUILD
8 reps
15 reps
12 reps
8 reps
15 reps
12 reps
SHOULDERS
Zillafitnes
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DATE:Lateral Raise 15 reps ________ ________ ________ ________ ________ ________Arnold Press 15 reps ________ ________ ________ ________ ________ ________Lateral Raise 12 reps ________ ________ ________ ________ ________ ________Arnold Press 12 reps ________ ________ ________ ________ ________ ________Lateral Raise 8 reps ________ ________ ________ ________ ________ ________Arnold Press 8 reps ________ ________ ________ ________ ________ ________Arnold Press Drop Set 8 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________BREAK
8 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________
Alt Front Raise 15 reps ________ ________ ________ ________ ________ ________Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________Alt Front Raise 12 reps ________ ________ ________ ________ ________ ________Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________Alt Front Raise 8 reps ________ ________ ________ ________ ________ ________Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________BREAK
8 reps ________ ________ ________ ________ ________ ________
12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________
Superman Stretch 10 reps ________ ________ ________ ________ ________ ________Plank Twist-Twist 30 sec. ________ ________ ________ ________ ________ ________Superman Stretch 10 reps ________ ________ ________ ________ ________ ________Plank Twist-Twist 30 sec. ________ ________ ________ ________ ________ ________Time Completed min _____/ 35 _____/ 35 _____/ 35 _____/ 35 _____/ 35 _____/ 35
Reverse Fly
Upright Row
Upright Row
BULKSHOULDERS
BREAK
BREAK
Reverse Fly
Zillafitnes
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DATE:Incline Fly ________ ________ ________ ________ ________ ________Incline Press ________ ________ ________ ________ ________ ________Incline Fly ________ ________ ________ ________ ________ ________Incline Press ________ ________ ________ ________ ________ ________Incline Fly ________ ________ ________ ________ ________ ________Incline Press ________ ________ ________ ________ ________ ________Incline Press Drop Set 8 reps ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________BREAK 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________
Decline Push Ups 15 reps ________ ________ ________ ________ ________ ________Cobra to Airplane 10 reps ________ ________ ________ ________ ________ ________Decline Push Ups 12 reps ________ ________ ________ ________ ________ ________Russian Twist 30 sec ________ ________ ________ ________ ________ ________Decline Push Ups 8 reps ________ ________ ________ ________ ________ ________Time Completed min _____/ 30 _____/ 30 _____/ 30 _____/ 30 _____/ 30 _____/ 30
Incline Press
Incline Press
Close Gripto Fly
BULKCHEST
15 reps
12 reps
8 reps
Chest Presswith
Rotation
Zillafitnes
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DATE:Pull Over 15 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 12 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 8 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 8 reps Drop Set ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________BREAK 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
Reverse Fly 15 ________ ________ ________ ________ ________ ________Plank Rotation 30 sec ________ ________ ________ ________ ________ ________Reverse Fly 12 ________ ________ ________ ________ ________ ________Plank Rotation 30 sec ________ ________ ________ ________ ________ ________Time Completed min _____/ 29 _____/ 29 _____/ 29 _____/ 29 _____/ 29 _____/ 29
Deadlift
BULKBACK
Reverse GripRow
Reverse GripRow
One Arm Row
Zillafitnes
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15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Weighted CrunchWeighted Crunch 30 Reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Time Completed min _____/ 36 _____/ 36 _____/ 36 _____/ 36 _____/ 36 _____/ 36
Hammer Curl
Hammer Curl
Tricep Kickbacks
Tricep Kickbacks
BULKARMS
Skull Crusher
Wide EZ Bar Curl
Tricep Extension
Standing Curl
Standing Curl
Zillafitnes
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DATE:12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____10 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________
5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____break 1:00 1:00 1:00 1:00 1:00 1:00
8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____
Stiff Leg Deadlift 15 reps ________ ________ ________ ________ ________ ________Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift 12 reps ________ ________ ________ ________ ________ ________Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________
Stiff Leg Deadlift 8 reps ________ ________ ________ ________ ________ ________Stiff Leg Deadlift 8 reps ________ ________ ________ ________ ________ ________Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________
Calf Raise 50 reps ________ ________ ________ ________ ________ ________Beast Abs 30 sec. ________ ________ ________ ________ ________ ________Calf Raise 50 reps ________ ________ ________ ________ ________ ________Beast Abs 30 sec. ________ ________ ________ ________ ________ ________
Time Completed min _____/ 40 _____/ 40 _____/ 40 _____/ 40 _____/ 40 _____/ 40
BULK
Split Squatwith
EZ Bar
Split Squatwith
EZ Bar
Squat
Squat
LEGS
Front to BackLunge
Full to 1/2Sumo Squat
Zillafitnes
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[email protected] 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
Pull-Up rps ________ ________ ________ ________ ________ ________Push-Up rps ________ ________ ________ ________ ________ ________Squat w ________ ________ ________ ________ ________ ________Crunch rps ________ ________ ________ ________ ________ ________Pull-Up rps ________ ________ ________ ________ ________ ________Push-Up rps ________ ________ ________ ________ ________ ________Squat w ________ ________ ________ ________ ________ ________Crunch rps ________ ________ ________ ________ ________ ________Incline Press w ________ ________ ________ ________ ________ ________Bent Over Row w ________ ________ ________ ________ ________ ________Reverse Alternating Lunge w ________ ________ ________ ________ ________ ________Plank Twist Twist rps ________ ________ ________ ________ ________ ________Incline Press w ________ ________ ________ ________ ________ ________Bent Over Row w ________ ________ ________ ________ ________ ________Reverse Alternating Lunge w ________ ________ ________ ________ ________ ________Plank Twist Twist rps ________ ________ ________ ________ ________ ________
1,1,2 Military Press w ________ ________ ________ ________ ________ ________Post Delt Raise Right w ________ ________ ________ ________ ________ ________Post Delt Raise Left w ________ ________ ________ ________ ________ ________Stiff Leg Deadlift w ________ ________ ________ ________ ________ ________Russian Twist rps ________ ________ ________ ________ ________ ________1,1,2 Military Press w ________ ________ ________ ________ ________ ________Post Delt Raise Right w ________ ________ ________ ________ ________ ________Post Delt Raise Left w ________ ________ ________ ________ ________ ________Stiff Leg Deadlift w ________ ________ ________ ________ ________ ________Russian Twist rps ________ ________ ________ ________ ________ ________
Bicep Curl Up Hammer Down w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - R w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - L w ________ ________ ________ ________ ________ ________Calf Raise Weight at Shoulder w ________ ________ ________ ________ ________ ________Side Forearm Plank Right rps ________ ________ ________ ________ ________ ________Side Forearm Plank Left rps ________ ________ ________ ________ ________ ________Bicep Curl Up Hammer Down w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - R w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - L w ________ ________ ________ ________ ________ ________Calf Raise Weight at Shoulder w ________ ________ ________ ________ ________ ________Side Forearm Plank Right rps ________ ________ ________ ________ ________ ________Side Forearm Plank Left rps ________ ________ ________ ________ ________ ________Time Completed min _____/ 39 _____/ 39 _____/ 39 _____/ 39 _____/ 39 _____/ 39
15 REPS FOR EVERYTHING
TOTALBODY
Zillafitnes
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15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Wide Plank In & Out 10 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Hanging Circle 10 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Lat Oblique Twist 10 reps ________ ________ ________ ________ ________ ________
15 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____12 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
8 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Hanging Curl 10 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Mountain Climber 10 reps ________ ________ ________ ________ ________ ________
Time Completed min _____/ 53 _____/ 53 _____/ 53 _____/ 53 _____/ 53 _____/ 53
Pull-Up
Reverse BentOver Rows
Preacher Curl
All-Angle Bicep
TEMPOBACK/BI'S
Pull-Over
Zillafitnes
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15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Figure 4 Crunch 10 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Cricket Crunch 10 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________Tempo Plank 10 reps ________ ________ ________ ________ ________ ________
15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________
8 reps ________ ________ ________ ________ ________ ________EZ Bar Crunch 10 reps ________ ________ ________ ________ ________ ________
Tricep Kickback 15 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Dip 15 reps ________ ________ ________ ________ ________ ________Tricep Kickback 12 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Dip 12 reps ________ ________ ________ ________ ________ ________Tricep Kickback 8 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Dip 8 reps ________ ________ ________ ________ ________ ________Plank Twist Twist 10 reps ________ ________ ________ ________ ________ ________
Time Completed min _____/ 53 _____/ 53 _____/ 53 _____/ 53 _____/ 53 _____/ 53
Skull Crusher
TEMPOCHEST/TRI'S
Chest Press
Inlcine Press
Incline Fly
Zillafitnes
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