This program is for the serious lifter. It works the following areas (chest, bis, tris, legs, and back/shoulders) once a week with a different area worked twice each week. The program is written for ten weeks so each of the five areas will be worked twice in two different weeks during the program.
Other than the five areas mentioned above, we have thrown in an ab, core or cardio workout each day of the week as well. Sometimes we have you use dvd’s and sometimes we have added different ab or core exercises.
The minor and major muscles that work together are always separated by a day and the different areas are mixed up as to which day of the week they are worked.
Early in the program, the muscles are broken down by performing high reps with smaller weights and as we progress in the program, weights are increased and reps are reduced. In the final weeks with the higher weights and lower reps you should be adding bulk.
We also have put in a lot of different lifts so we have good variety to shock the muscles each week. Hopefully by week number ten you will have seen some great gains!
The Dog - Week #1
The Dog - Week #2
The Dog - Week #3
The Dog - Week #4
The Dog - Week #5
The Dog - Week #6
The Dog - Week #7
The Dog - Week #8
The Dog - Week #9
The Dog - Week #10
1. TOTAL BODY
2. UPPERLOWER
3. SPLIT BODY CIRCUIT
The Benefits of Exercise are in mind with these workouts, including:
Improved flexibility, increased muscular strength and endurance.
Increased cardiorespiratory endurance, increased bone mass.
Decreased percent body fat, decreased heart rate and blood pressure.
Increased self-esteem and feelings of well being.
The Paramounts
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3 DAY SPLIT #1
3 DAY SPLIT #2
3 DAY SPLIT #3
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3 DAY TOTAL BODY CIRCUIT #1
3 DAY TOTAL BODY CIRCUIT #2
3 DAY TOTAL BODY CIRCUIT #3
3 DAY TOTAL BODY CIRCUIT #4
3 DAY TOTAL BODY CIRCUIT #5
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4 DAY SPLIT #1
4 DAY SPLIT #2
4 DAY SPLIT #3
4 DAY SPLIT #4
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4 DAY UPPER LOWER#1
4 DAY UPPER LOWER#2
4 DAY UPPER LOWER#3