PROGRAM I
Welcome to Jay's Program. This 4 week trainer is perfect for a beginner or intermediate looking for a combination of weights, calisthenics and cardio intervals.
SCHEDULE: 4 Days On 1 Day off - Repeat
DAY 1: Legs
DAY 2: Shoulders & Abs
DAY 3: Back & Biceps
DAY 4: Chest & Triceps
DAY 5: Rest
DAY 6: Legs
Day 7: Shoulders & Abs
SHOULDERS & LEGS
Stationary Forward Lunges 3x10 (Increasing Weight)
Stationary Reverse Lunges 3x10 (Increasing Weight)
Jane Fondas 10 each leg
Leg extensions 3x10 (Increasing Weight)
Jane Fondas 10 Each Leg
Leg curls 3x10 (Increasing Weight
Jane Fondas 10 each Leg
Cable Glute Kick-Back 3x10
SHOULDERS & ABS
DB Shoulder Press: 3x10 (Increasing Weight)
20 Bike Crunches
DB Upright Rows: 3x10 (Increasing Weight)
20 Knee To Elbow Crunches
Alternating Lateral Raises: 3x10 (Increasing Weight)
10 Leg Raises
Alternating Front Raises: 3x10 (Increasing Weight)
20 Flutters
BACK & BICEPS
Lat Pull Down: 3x10 (Increasing Weight)
DB Single Arm Row: 3x10 (Increasing Weight)
3x10 increase weight each set
Seated Cable Row: 3x10 (Increasing Weight)
Reverse Grip Straight Bar Row: 3x10 (Increasing Weight)
Straight Bar Curl: 3x10 (Increasing Weight)
Seated Incline DB Curl: 3x10 (Increasing Weight)
Hammer Curls: 3x10 (Increasing Weight)
Cable Curls: 3x10 (Increasing Weight)
CHEST & TRICEPS
DB Incline Press: 3x10 (Increasing Weight)
Medicine Ball Overhead: 3x10
Flat Bench Press: 3x10 (Increasing Weight)
DB Flys: 3x10 (Increasing Weight)
Tricep Kick Backs (Increasing Weight)
Rope Extensions: 3x10 (Increasing Weight
Skull Crushers: 3x10 (Increasing Weight)
Dips: 3x10