PROGRAM II

Welcome to the next 4 Weeks of Jay’s program. This time, we are isolating each muscle group and going into little higher volume. Each workout will be run in circuits to limit workout time and keep your heart rate up.

SCHEDULE:

2 Days On - 1 Day Off - 2 Days On - 1 Day Off

  • DAY 1: Chest

  • DAY 2: Back

  • DAY 3: Rest

  • DAY 4: Legs

  • DAY 5: Shoulders & Arms

  • DAY 6: Rest

  • DAY 7: Chest

CHEST

Stair Master Warm Up: 5 - 10 Minutes

Chest Circuit: 5 Rounds

  • Bench Press: 8-10 Reps

  • Incline Bench Press: 8 - 10 Reps

  • Feet Elevated DB Flys: 12 - 15 Reps

  • Cable Crossover: 12 - 15 Reps

  • Plank Knee to Elbow: 20 Reps

Sprint Work: 1 Min On - 30 Seconds Off - For 10 Min.

BACK

Treadmill Warm Up: Walk/Jog - Lateral - Backward

Back Circuit: 5 Rounds

  • Hang Power Clean: 8 Reps

  • Barbell Row: 10 Reps

  • Pull-Up/Assisted Pull-Up: 8 -10 Reps

  • Ski Erg: 45 - 60 Seconds

Assault Bike Finisher: 45 seconds on 30 Seconds off - Repeat 3x

LEGS

Treadmill Warm Up: Walk/Jog - Lateral - Backward

Leg Circuit: 5 Rounds

  • Back Squat: 10 Reps

  • Box Jumps: 15 Reps

  • Walking Lunges: 16 Reps

  • Jump Rope: 60 Seconds

SHOULDERS & ARMS

Shoulder Circuit: 4 Rounds

  • DB Front Raises: 15 Reps

  • Alternating Lateral Raises: 20 Reps

  • DB Y Raises: 15 Reps

Tricep Circuit: 4 Rounds

  • Tricep Pushdown: 15 Reps

  • Dips: 10 Reps

Biceps: DB Curls - Run The Rack x 2

  • 5-10 Reps at Each Weight - Start light and up by 5 lb increments until failure - Then Work your way back down to your starting weight.

Abs: 3 Rounds

  • Standard Plank: 60 Seconds

  • Right Side Plank: 60 Seconds

  • Left Side Plank: 60 Seconds

WORKOUT FIVE

Elliptical: 20 min total: 2 min HR 150+ → 1 min low impact → Repeat

Battle Ropes: 15 seconds on → 15 seconds off → Repeat for 8 min

Hanging Leg Raise: 100 reps (as many sets as needed)