Dustin’s Journey

Well, we have not updated this page recently but it is exciting to report that Dustin did complete his journey!!  He competed in his first body building competition last weekend down in York, PA.  His division was the amateur heavy weight open division and I am pleased to inform you that he took a solid third place!!  Some of us even think he had a legit shot at 1st place.  As you know Dustin did this drug free and this competition was a all natural drug free event as well.  Watch for an upcoming post with Dustin’s pics and the actual video of him competing.  Everyone here at Variety Trainer is extremely proud of his dedication and determination to follow through with a plan and reach his goal.  Dustin is also thankful for all the support you all gave him for the entire past year.  Thank you!

Dustin’s injury has been healing well and is now starting to advance with his program into Phase III which will be a nice growth phase for him.

DUSTIN ROSE

Name:_________________________________   Phase:  III

Functional IP:  Day 1: Walking Hip Circuit

Day 2: Shoulder Circuit

Day 3: Hip LLR/RRL

Day 4: Scapular Retraction

Core:  Day 1: Side Bend

Day 2: Seated Plate Russian Twist ss Plate Crunch

Day 3: Db Oblique Raise

Day 4: Standing Cable Rotation

Emphasis:  Day 1                     Week 1                Week 2                Week 3               Week 4              Week 5

Sumo Squat	12	12	12		12
Sumo Squat	12	12	12		12
Back Squat	12	12	12	5	12
Back Squat	6	4	2	5	6
Back Squat	12	12	12	5	12
Back Squat	6	4	2	5	4
RDL	10	10	8	6	10
RDL	8	8	8	4	8
RDL	6	6	6	4	6
RDL		4	4		4

Supplemental:  Day 1              Week 1                Week 2                 Week 3             Week 4              Week 5

*Wall Sit                      F
Pull-up	40	40	50	40	50
Chin-up	30	40	40	60	50
*1 Arm Db Drop Curl Sets	/	/	/	/       /	/       /
Flexibility

Comments/Training Notes:

*Wall Sit-Lean back into a wall and sit down to you reach 90 degrees in your hips and knees, keep you back flat against the wall and squeeze a small medicine ball between your knees.  Stay in that position until fatigued and document your time each week.

• *1 Arm Db Drop Curl Sets:  Grab one dumbbell and curl it for 8 reps; set it down and grab a dumbbell 5-10 lbs lighter and curl it for 8 reps; repeat once more for another 8 reps; then complete with other arm; then rest for 90 seconds and repeat.

Emphasis:  Day 2                     Week 1                Week 2                Week 3               Week 4              Week 5

Incline Db Press ss       8 Spiderman Push-up      F	/ /	/ /	/       / /       /	/       / /       /	/ /
HS Decline Press	8	9	6	6	5
HS Alt. Decline Press	16	18	12	12	10
HS Decline Press	8	9	6	6	5
Cable Cross	10		10	8
Cable Cross	10		8	8
Upright Row		12		12	10
Upright Row		10		12	8
Upright Row		10			8

Supplemental:  Day 2              Week 1                Week 2                 Week 3             Week 4              Week 5

Triceps Complex	/	/       /	/	/	/       /
Wrist Flexion
Dirty Thirty Calves	/	/       /	/	/	/       /
Flexibility

• Grab a dumbbell and bring it behind your head and perform 10-15 over head extensions; then do 6 tricep kickbacks and without resting finish with bench dips to failure.  If doing multiple sets, give 90 sec-2 min rest between sets.

Day 3:  Core Work, High Intensity Interval Cardio, Flexibility

Emphasis:  Day 4                     Week 1                Week 2                Week 3               Week 4              Week 5

Seated Row WG	14	14	8	14	12
Seated Row WG	12	12	8	12	6
Seated Row NG	10	10		10	12
Seated Row NG	8	8		8	6
Seated Row NG	6	6		6
WG Lat Pull Down	10	12	14	8	10
WG Lat Pull Down	10	8	6	6	10
WG Lat Pull Down	10	8	6	4	10
One Arm Db Row			12	10	8
One Arm Db Row			10	8	6

Supplemental:  Day 4              Week 1                Week 2                 Week 3             Week 4              Week 5

Standing BB Curl ss   10 Alt. Db Curl ss           16 Eccentric Chin-up       F	/ / /	/ / /	/       / /       / /       /	/ / /	/       / /       / /       /
Wrist Extension
Seated Calves	/       /	/	/       /	/       /	/
Flexibility

Emphasis:  Day 5                     Week 1                Week 2                Week 3               Week 4              Week 5

*DB Farmers Walk      F
Db Reverse Lunge to Step-up	10		12	10	12
Db Reverse Lunge to Step-up	10		6	8	8
Db Reverse Lunge to Step-up	8		6	6
Partner Curl                  F			/		/
Db Bulgarian Split Squat		8		6	7
Db Bulgarian Split Squat		8		6	7
Db Bulgarian Split Squat		6		6
*Leg Extension Complex				/       /
*Leg Press Complex			/
Leg Press                      F

Supplemental:  Day 5              Week 1                Week 2                 Week 3             Week 4              Week 5

M-R Hip Abd/Add       F
Walking Db Lunge 10yds
Dips  ss                         F Triceps Push Down      F	/       / /       /	/       / /       /	/       / /       /	/       / /       /	/       / /       /
Shoulder Width Standing Calves           F	/	/       /	/	/	/       /
Flexibility

*Farmers Walk: Grab two heavy dumbbells and walk ten steps, squat 5 reps and then walk ten more steps-repeat until failure (grip will probably give out first).  Monitor Improvement each week!

*Leg Extension Complex: Extend Legs and hold (isometric) for 1min, rest 30sec and repeat hold for 1min.

*Leg Press Complex: 4 reps, rest 10sec, 4 reps, rest 20sec, 4 reps, rest 10sec, 2 reps, rest 10sec, 2 reps.

Day 6:  Core Work, High Intensity Interval Cardio, Flexibility

Day 7:  Flexibility, Rest/Recovery, Free Day-Nutrition

Comments/Training Notes:

Dustin is now starting Phase II after coming off an injury.  We are starting the chest area training slow so we don’t rush anything.  Below, Dustin posted a quick note to you all that have been following him and his training program.  Please post your comments to Dustin as he checks them often and loves the words of encouragement.

Hey guys, as I get back into the groove of a full-on workout, I thought I’d give you an update as to what’s been going on with my training in the past 9 weeks.  As many of you may know, I sustained a partial tear in my left pectoral muscle in week 4 of my initial training phase.  It took place during bench press.  The tear was very painful, and limited my range of motion and strength for around 8 weeks.  At the time, I was making great progress, and sustaining that injury set me into a state of depression.  This was tough to overcome, but about 2 weeks after my injury, I got back into the gym under Jerry’s guidance, and got a in a lot of good work.  I think now that the injury was a blessing in disguise, as I greatly improved the size and strength of my legs.

Now that I’m on Phase II of the workout that Jerry has designed for me, I will focus on injury prevention, and listening to my body during my pre-workout warm-ups.  If I had done so on the day I was injured, I would be much further along in my journey…  Live and learn, right?

DUSTIN ROSE

Name:_________________________________   Phase:  II

Functional IP:  Day 1: Walking Hip Circuit

Day 2: Shoulder Circuit

Day 3: Standing Hip Circuit

Day 4: Internal/External Shoulder Rotation

Core:  Day 1: Side Bend

Day 2: Seated Plate Russian Twist ss Plate Crunch

Day 3: Side Bend

Day 4: Seated Plate Russian Twist ss Plate Crunch

Emphasis:  Day 1                     Week 1                Week 2                Week 3               Week 4              Week 5

Back Squat	10      245	10       225	20       225	10     245	12     225
Back Squat	14      265	14       275	20       245	14     245	12     225
Back Squat	14      265	16       275		14     245	12     245
Back Squat	10      275			10     265	12     245
Dead Lift	10      185	12       225	10      205	10     205	10     185
Dead Lift	10      185	14       225	10      205	10     205	8      205
Dead Lift	10      185	14       225	16       185	10     205	8      205
Dead Lift		10       225	8        205

Supplemental:  Day 1              Week 1                Week 2                 Week 3             Week 4              Week 5

Leg Curl  ss                12 Leg Extension            12	170/170/170 90/90/95	100/110/110 190/190/190	100/110/110 190/190/190	110/110/130 190/200/200	110/110/130 190/200/200
Single Leg Calf Raise   20 (Standing)	45/45	55/45	55/50	55/55	60/50
Seated Calves               F (Soleus)	115/115	115/115	115/115	125/125	125/125
Wrist Flexion	55	55	60	60	60
Wrist Extension	55	55	60	60	60
Flexibility	15 min	15 min	15 min	15 min	15 min

Comments/Training Notes:

Day 1/Week 1:

Very difficult workout.  Back to heavy volume.  I plan on resting more between sets next week.

Week 2:

Rest between sets definitely helped…  Better workout this week.

Week 3:

Continued improvement.

Week 4:

Tough Week!

Week 5:

Getting Stronger!!!

Emphasis:  Day 2                     Week 1                Week 2                Week 3               Week 4              Week 5

Push-up (pain-free) F/20	20/20	20/25	30/25	30/30	35/30
Pec Dec X-Reps    12-18	80	105	105	105	110
Pec Dec X-Reps    12-18	80	110	110	110	115
One Arm Db Row	10      70	10        70	10      70	12       70	14       70
One Arm Db Row	10      70	10        75	8       70	8        75	6        80
One Arm Db Row	10      70	8         80	8       75	6        75	6        80
One Arm Db Row			6       75	6        75	12       65
Seated Row                  F	13×145	13 x 145	13 x 145	13 x 145	13 x 150
Seated Row                  F	13×120	14 x 135		13 x 150

Supplemental:  Day 2              Week 1                Week 2                 Week 3             Week 4              Week 5

*“The Rack”	50  —- 5	50 x 10–5 x 15	50 x 10–5 x 15	50 x 10–5 x 15	50 x 10–5 x 15
**Triceps Push Down Complex	192 —- 12	192 x 16–12 x 15	192 x 16–12 x 15	192 x 16–12 x 15	192 x 16–12 x 15
Flexibility	15 min.	15 min.	15 min.	15 min.	15 min.

• *“The Rack”:  Start curling the heaviest set of dumbbells until failure; set them down and count to seven then grab the next set down (5 lbs lighter) and curl them until failure; repeat until you have gone through ALL the pairs of dumbbells!
• **Push down the heaviest weight you can do for a 5 rep failure; pull the pin and place it in the next lesser weight selection; wait seven seconds and do press downs until failure; repeat working through the weight stack

Comments/Training Notes:

Day 2/Week 2:

Great workout.  Worked hard.  Keeping it moderate to avoid another injury.

Week 2:

Good Pump.  Much Stronger on “the rack”.

Week 3:

Great Pump Again!

Week 4:

Arms really improving!

Week 5:

17 1/4″ arm measurement post workout!! That’s a 1 1/4″ improvement!

Day 3:  Core Work, High Intensity Interval Cardio, Flexibility

Each Time:  Abdominal Circuit, 12 min Intnesity Interval, Stretching.

Emphasis:  Day 4                     Week 1                Week 2                Week 3               Week 4              Week 5

Back Squat	5      275	5  No Workout		5       275	3       275
Back Squat	5      275	5		5       275	3       275
Back Squat	5      295	5		3       295	3       295
Back Squat	5      295	5		3       295	3       295
Back Squat	5      315			3       295
Dead Lift	3      275	3	5        275	5       275	3       275
Dead Lift	3      295	3	5        275	5       265	3       275
Dead Lift	3      295	3	5        275	3       265	3       275
Dead Lift		3	5        265	3       265
Leg Press                      F			450/450		500

Supplemental:  Day 4              Week 1                Week 2                 Week 3             Week 4              Week 5

RDL                            12	130/130	/	13-/130/125	130/130/125	130/130/130
Walking Db Lunge  10yds	100		100		100
DB Step-up                10				100	100
Calf Raises        100 reps	10×10 @ 140		10 x 10 @160	10 x 10 @160	10 x 10 @160
Flexibility	15 mins.	15 mins.	15 mins.	15 mins.	15 mins.

Day 4/Week 1:

Great Workout.  Tough one.

Week 2:

Missed This one. Work ran really late.  I think my joints and back needed it though! Needed rest.

Week 3:

Good bounce back from last week.

Week 4:

Hard Volume today…

Week 5:

Still seeing improvement in lower back strength.

Emphasis:  Day 5                     Week 1                Week 2                Week 3               Week 4              Week 5

HSDecline Press         10	180	200	200	200	200
HS Decline Press        10	230	230	230	230	240
HS Decline Press        10	230	250	250	250	260
Db Military Press       12	55	60	65	65	70
Db Military Press       12	65	70	70	70	70
Db Military Press       12	75	75	75	80	75
WG Lat Pull Down ss   10 NRG Lat Pull Down     10	130	130 x 2	130 x 2	130 x 2	130 x 2
WG Lat Pull Down ss   10 NRG Lat Pull Down     10	130	130 x 2	130 x 2	130 x 2	130 x 2
WG Lat Pull Down ss   10 NRG Lat Pull Down     10	120	130/120	130/120	130/120	130/120
WG Lat Pull Down ss   10 NRG Lat Pull Down     10	120	125/110	125/110	125/110	125/110

Supplemental:  Day 5              Week 1                Week 2                 Week 3             Week 4              Week 5

Standing E-Z Bar Curl-to-Press                         8	50/60/70	60/70/80	60/70/80	60/70/80	60/70/80
*Crazy Twelve Triceps	25/25/20	25/25/20	25/25/20	25/25/20	25/25/20
**Bicep Complex	35/35	(40/35/25) x 2	(40/35/25)x2	(40/35/25)x2	(45/35/30)x2
Flexibility	15 min.	15 min.	15 min.	15 min.	15 min.

Day 5/Week 1:

Good workout. Nice to do some wide chest and shoulders!!!

Week 2:

Great pump.  Already Stronger.

Week 3:

My back is getting thicker.

Week 4:

Another good pump!

Week 5:

Not a bad finish after my transition to North Carolina!!

Day 6:  Core Work, High Intensity Interval Cardio, Flexibility

Each time: Abdominal Circuit-12 minutes.  Intensity Interval, Stretching.

Day 7:  Flexibility, Rest/Recovery, Free Day-Nutrition

Comments/Training Notes:

• * “Crazy Twelve”:  Grab a dumbbell and do 4 tricep kickbacks; then switch hands and perform 4 tricep kickbacks; repeat 2 more times with no rest for a total of twelve reps on each arm.  If doing multiple sets, give 90 sec-2 min rest between sets.

• ** Grab two dumbbells and curl them for 8 reps; then start alternating curls for 10 reps; follow that up with concentration curls for each arm 6 reps or to failure.

Below is Dustin’s past workouts!

Hey Everyone,

Dustin is doing great and is improving daily!  Below I am posting the workout that Dustin has been doing as he has been recovering from his pec strain.  Anyone who has ever had a bad strain before knows it takes time and a slow progression of rehab and strengthening to get back and we are not going to rush Dustin.  He thinks this might be a little blessing in disguise because his legs were lacking a little and now his attention is towards building up other parts of his body particularly his lower half.  He is staying very positive and is determined to stay committed to his goals.  Here is what he has been doing:

Dustin’s Lower Body

Monday:

Walking Hip Circuit

Side Bends

Hack Squat 6 x 10

Partner Curl 1-2 x F

M-R Hip Abd/Add 1-2 x F

Seated Calves 2 x 12

Straight Calves 100 reps

Low Back Extensions 3-4 x 10

Stretching

Tuesday:

Arms/Core/High Intensity Interval Cardio

Dustin’s Lower Body

Friday:

Standing Hip Circuit

Side Bends

Leg Press 3 x 16, 1 x F

Leg Curl 5 x 10

(Superset)

Leg Extension 5 x 10

Seated Calves 2 x 12

Straight Calves 100 reps

Low Back Extensions 3-4 x 10

Stretching

Saturday:

Arms/Core/High Intensity Interval Cardio

We’re going to be using this page to track Dustin’s workouts and nutrition. Please leave comments & suggestions, your feedback is very much appreciated!

Phase I  August 2009

Functional IP:

• Day 1: Walking Hip Circuit
• Day 2: Shoulder Circuit
• Day 3: Standing Hip Circuit
• Day 4: Internal / External Shoulder Rotation

Core:

• Day 1: Side Bend
• Day 2: Oblique Raise
• Day 3: Side Bend
• Day 4: Oblique Raise

Day 1

Emphasis:  Day 1         Week 1                Week 2                Week 3           Week 4              Week 5

Back Squat	14      225	16       225	18      235	20       245
Back Squat	14      225	14       245	14      250	14        255
Back Squat	14      225	14       245	14      255	14        265
Back Squat	10      245	10       255	10      265	10        275
Back Squat	xxxxxxxxxxxxxx	xxxxxxxxxxxxxx	6        275	6          295
Dumbbell Lunge	12      45	14      45	10      50	10        55
Dumbbell Lunge	12      45	12      50	10      55	10        55
Dumbbell Lunge	10      50	10      55	10      55	10        60
Dumbbell Lunge	xxxxxxxxxxxxxx	xxxxxxxxxxxxxx	10      60	10        60

Supplemental:  Day 1          Week 1              Week 2             Week 3            Week 4          Week 5

Hamstring Curl	12       110	12    100	12     115	12        115
Hamstring Curl	12       110	10    110	12     130	10        125
Hamstring Curl	12       120	8      120	12     135	8          135
Hamstring Curl	xxxxxxxxxxxxxx	6      130	xxxxxxxxxxxxxx	6          145
Satan Calves           6/6/6	140	140	140	145
Satan Calves           6/6/6	140	150	150	155
Satan Calves           6/6/6	135	155	160	155
Satan Calves           6/6/6	xxxxxxxxxxxxxx	155	xxxxxxxxxxxxxx	150
Flexibility	Legs	Legs (10 min)	Legs (10 min)	10 min

Comments/Training Notes:

Week 1 Day 1

Good, tough workout today.  I began feeling tightness in my lower back about half-way through the second set of squats, so I focused on good form, and that helped me get through it.  Hamstrings were good.  Lunges were tough, and once my quads began fatiguing, my glutes definitely started playing their role.  Overall, I feel like my fitness level is pretty good, but I can tell you this workout was very exhausting.  Looking forward to working upper-body tomorrow.

Week 2 Day 1

Rough one today.  The last set of squats were brutal, but I got through them.  Lunges were much better this week, as were calves.

Week 3 Day 1

Today was a great day at the gym.  18 reps on the 1^st set of squats seemed pretty daunting, but it wasn’t so bad.  I kept strict form, and was able to get pretty heavy on the last set.  I could have gotten around 300 in retrospect.  275 seemed easier than I imagined it would be.

Week 4, Day 1

Best squat workout ever!

Day 2

Emphasis:  Day 2          Week 1                Week 2               Week 3          Week 4              Week 5

Bench Press	10     225	10       230	12     230	12
Bench Press	8       225	8         235	8      235	8
Bench Press	8       235	8         235	8      245	8
Bench Press	6       240	6         240	6      250	6
Incline Db Press	12     65	14         65	14       65	14
Incline Db Press	12     65	12         65	14       70	12
Incline Db Press	10     70	10        65	10      70	10
Cable/Db Fly	10     45	10        50	10      50	8
Cable/Db Fly	10     45	10        50	8        60	8
Cable/Db Fly	xxxxxxxxxxxxxx	10        50	8        60	8

Supplemental:  Day 2     Week 1              Week 2              Week 3           Week 4            Week 5

Chin-ups      F Standing Barbell Curl 10	8 /   6   / 6 70 / 70  / 60	10 / 6 / 7 70 / 70 / 70	12/ 8  /7 70/70 /70	/       / /       /
Db Tricep Kick Back 10	20	25	25
Db Tricep Kick Back 10	25	20	25
Db Tricep Kick Back 10	20	20	25
Db Tricep Kick Back   F	xxxxxxxxxxxxxx	15       15	20
Db Tricep Kick Back   F	xxxxxxxxxxxxxx	xxxxxxxxxxxxxx	20
Flexibility	10 min.	10 min	10 min

Comments / Training Notes

Week 1 Day 2

Felt very strong today.  Had a little trouble at the end of the incline db’s.

Week 2  Day 2

Felt even stronger today.  Especially on benchpress.  Good workout!

Week 3, Day 2

Improving every week.  Great pump today.

Day 3

Core Work, High Intensity Interval Cardio, Flexibility

Week 1

Medicine Ball V-Ups       3 x 15

Side Bends                          3 x 15 (45 lbs)

Hanging Leg Raises        3 x 10

Weighed Crunches           3 x 10

12 Minute Intensity Interval

Week 2

Cable Crunches            3×15 (150 lbs)

Side Bends                      3×15  (45 lbs)

Hanging Leg Raise      3 x 10

12-minute Intensity Interval

Week 3

Medicine Ball V-Ups    3×15

Side Bends                           3×15 (45 lbs.)

Low Back Extension               3×15

Hanging Leg Raise               3×10

Weighted Crunches               3×10

12-Minute Intensity Interval

Comments / Training Notes

Week 1 Day 3

Good ab work today.  My lower back was really tightening up on the treadmill.

Week 2 Day 3

Abs went pretty well today.  I felt a little bloated from all of the caloric intake.  I was able to work past it during cardio, however.  The bike absolutely smoked my quads today.

Week 3, Day 3

Great work today.  Cardio really killed!

Day 4

Emphasis:  Day 4           Week 1                Week 2              Week 3          Week 4              Week 5

Dead Lift	5           245	5         245	5       255	5
Dead Lift	5           245	5         245	5       255	5
Dead Lift	5           275	5         265	5       255	5
Dead Lift	5           275	5         275	5       275	3
Dead Lift	xxxxxxxxxxxxx	5         315	5       275	3
RDL	8           95	8        165	8       170	8
RDL	8           145	8        165	8       170	8
RDL	8           145	8        165	8       170	6
RDL	8           165	xxxxxxxxxxxxx	6       180	6

Supplemental:  Day 4    Week 1               Week 2            Week 3             Week 4             Week 5

Leg Extension	14         150	12       170	12     180	10
Leg Extension	12         170	12       190	10     190	10
Leg Extension	12         170	12       200	10     200	F
Leg Extension	12         170	xxxxxxxxxxxxx	10     210	xxxxxxxxxxxxx
Dirty Thirty Calves  12/12/12	Seated   90	Seated   115	Press 360
Dirty Thirty Calves 12/12/12	Seated   90	Standing  140	Press 360
Dirty Thirty Calves  12/12/12	Press     360	Standing   140	Stand 140
Dirty Thirty Calves  12/12/12	Press     360	xxxxxxxxxxxxx	Stand 120
Flexibility	15 min	15 min	10 min

Comments / Training Notes

Week 1 Day 4

Tough work today. Good motivation level.  Still a little weak in the lower back.

Week2 Day 4

Best workout yet on dead lift.  My back is definitely feeling stronger.  Tweaked my abdominals just under the left side of my rib cage.  Probably just a strain.

Week 3, Day 4

Decent work today.  Felt some lower abdominal pain that might have ended up a hernia.  Backed off a little afterward.  Calves felt great!

Day 5

Emphasis:  Day 5          Week 1                Week 2                Week 3          Week 4              Week 5

Bent Over Row	10         180	10     200	12     210	12
Bent Over Row	8          200	8       220	8      220	8
Bent Over Row	8          200	8       220	8      230	8
Bent Over Row	6          200	6       230	6      235	6
WG Lat Pull Down	12         120	14      130	14    130	14
WG Lat Pull Down	12         120	12      130	14    130	12
WG Lat Pull Down	10        130	10     140	10    140	10
Shrug	10         80	10      85	12     85	12
Shrug	10         80	10      85	10     85	10
Shrug	F (15)   80	F (12)  85	F (12) 90	F

Supplemental:  Day 5     Week 1                Week 2            Week 3            Week 4          Week 5

BW Dips    10 Triceps Push Down 10/F	12 / 12 / 12 40 / 35 / 30	15 / 15 / 15 40 / 35 / 30	16/ 16 /16 40/ 40 /35	/       / /       /
Descending Weight One Arm Db Bicep Curl 8/8/8	35 / 30 / 25	35 / 35 / 30	40/ 35 /30	/       /
Additional Work:
Wrist Curls	70 / 70 / 70	65 / 65 / 65	65/65/65
Reverse Wrist Curls	25 / 25 / 25
Flexibility	10 min	10 min	N/A

Comments/Training Notes:

Week 1 Day 5

Tough work today.  Good motivation level.  Still a little weak in the lower back.

Week 2 Day 5

Great workout today.  Continually feeling stronger.

Day 6

Core Work, High Intensity Interval Cardio, Flexibility

Week 1 Day 6

Swiss Ball Crunches     3×15

Side Bends                          3×15 (45 lbs.)

Hanging Leg Raise              3×10

Weighted Crunches              3×10

12-Minute Intensity Interval

Week 2 Day 6

Swiss Ball Crunches     3×15

Side Bends                          3×15 (45 lbs.)

Hanging Leg Raise              3×10

Weighted Crunches              3×10

12-Minute Intensity Interval

Week 3, Day 6

Medicine Ball V-Ups    3×15

Side Bends                           3×15 (45 lbs.)

Low Back Extension               3×15

Hanging Leg Raise               3×10

Weighted Crunches               3×10

12-Minute Intensity Interval

Day 7

Flexibility, Rest/Recovery, Free Day-Nutrition