Phase I

Workout A 1A Step Up Reps 20 each leg rest 60 seconds 15 reps rest 60 seconds 15 reps rest 60 seconds 15 reps rest 60 seconds Workout B 1A Seated Row To Neck( pull machine from leg to shoulder) 1B Partial Co-contraction Lunge 2A AB machine 2B Dumbbell Pullover(laying on the bench to do triceps weight) Bench Press reps 20 reps rest 60 seconds 15 reps each leg rest 60 seconds 20 reps each side 15 reps rest 60 seconds 15 reps rest 60 seconds

1B Dumbbell Shoulder Press 2A Wide-Seated Grip Row( row machine) 2B Pushup

3 Woodchop From Lunge ( pull machine over shoulder both hands) Workout C 1A Overheated Squat Weight or machine abs Pull up or weighted dip 2B Cuban Press( lifted from the middle of body to above head with bar 3 Plank

10 each side rest 60 seconds reps 20 reps rest 60 seconds 20 reps 15 reps 15 reps

Hold for a minute rest 60 seconds and do it 4 times