Hyper Blitz III

Exercise Week 1 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 14 reps — 20 lbsSet 2 — 14 reps — 20 lbsSet 3 — 14 reps — 20 lbsSet 4 — 14 reps — 20 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 18 reps — 10 lbsSet 2 — 18 reps — 10 lbsSet 3 — 18 reps — 10 lbsSet 4 — 18 reps — 10 lbs
Cable Triceps Pushdown	Set 1 — 14 reps — 20 lbsSet 2 — 14 reps — 20 lbsSet 3 — 14 reps — 20 lbsSet 4 — 14 reps — 20 lbs
Triceps Pushdown	Set 1 — 18 reps — 10 lbsSet 2 — 18 reps — 10 lbsSet 3 — 18 reps — 10 lbsSet 4 — 18 reps — 10 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 14 reps — 50 lbsSet 2 — 14 reps — 50 lbsSet 3 — 14 reps — 50 lbsSet 4 — 14 reps — 50 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 9 reps — BW lbsSet 2 — 9 reps — BW lbsSet 3 — 9 reps — BW lbsSet 4 — 9 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 18 reps — 60 lbsSet 2 — 18 reps — 60 lbsSet 3 — 18 reps — 60 lbsSet 4 — 18 reps — 60 lbs
Cardio of Choice	Set 1 — 15 reps — 99 lbs
Exercise Week 1 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 14 reps — 20 lbsSet 2 — 14 reps — 20 lbsSet 3 — 14 reps — 20 lbsSet 4 — 14 reps — 20 lbs
Side Dumbbell Raise	Set 1 — 18 reps — 5 lbsSet 2 — 18 reps — 5 lbsSet 3 — 18 reps — 5 lbsSet 4 — 18 reps — 5 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 18 reps — 120 lbsSet 2 — 18 reps — 120 lbsSet 3 — 18 reps — 120 lbsSet 4 — 18 reps — 120 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 18 reps — 120 lbsSet 2 — 18 reps — 120 lbsSet 3 — 18 reps — 120 lbsSet 4 — 18 reps — 120 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 18 reps — 60 lbsSet 2 — 18 reps — 60 lbsSet 3 — 18 reps — 60 lbsSet 4 — 18 reps — 60 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 18 reps — 25 lbsSet 2 — 18 reps — 25 lbsSet 3 — 18 reps — 25 lbsSet 4 — 18 reps — 25 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 8 reps — BW lbsSet 2 — 8 reps — BW lbsSet 3 — 8 reps — BW lbsSet 4 — 8 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 14 reps — 50 lbsSet 2 — 14 reps — 50 lbsSet 3 — 14 reps — 50 lbsSet 4 — 14 reps — 50 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 9 reps — BW lbsSet 2 — 9 reps — BW lbsSet 3 — 9 reps — BW lbsSet 4 — 9 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 18 reps — 60 lbsSet 2 — 18 reps — 60 lbsSet 3 — 18 reps — 60 lbsSet 4 — 18 reps — 60 lbs
Cardio of Choice	Set 1 — 15 reps — 99 lbs
Exercise Week 1 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 14 reps — 50 lbsSet 2 — 14 reps — 50 lbsSet 3 — 14 reps — 50 lbsSet 4 — 14 reps — 50 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 18 reps — 45 lbsSet 2 — 18 reps — 45 lbsSet 3 — 18 reps — 45 lbsSet 4 — 18 reps — 45 lbs
Dumbbell Curl	Set 1 — 14 reps — 15 lbsSet 2 — 14 reps — 15 lbsSet 3 — 14 reps — 15 lbsSet 4 — 14 reps — 15 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 18 reps — 15 lbsSet 2 — 18 reps — 15 lbsSet 3 — 18 reps — 15 lbsSet 4 — 18 reps — 15 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 14 reps — 50 lbsSet 2 — 14 reps — 50 lbsSet 3 — 14 reps — 50 lbsSet 4 — 14 reps — 50 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 9 reps — BW lbsSet 2 — 9 reps — BW lbsSet 3 — 9 reps — BW lbsSet 4 — 9 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 18 reps — 60 lbsSet 2 — 18 reps — 60 lbsSet 3 — 18 reps — 60 lbsSet 4 — 18 reps — 60 lbs
Cardio of Choice	Set 1 — 15 reps — 99 lbs
Exercise Week 2 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 13 reps — 25 lbsSet 2 — 13 reps — 25 lbsSet 3 — 13 reps — 25 lbsSet 4 — 13 reps — 25 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 17 reps — 15 lbsSet 2 — 17 reps — 15 lbsSet 3 — 17 reps — 15 lbsSet 4 — 17 reps — 15 lbs
Cable Triceps Pushdown	Set 1 — 15 reps — 20 lbsSet 2 — 15 reps — 20 lbsSet 3 — 15 reps — 20 lbsSet 4 — 15 reps — 20 lbs
Triceps Pushdown	Set 1 — 17 reps — 20 lbsSet 2 — 17 reps — 20 lbsSet 3 — 17 reps — 20 lbsSet 4 — 17 reps — 20 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 13 reps — 60 lbsSet 2 — 13 reps — 60 lbsSet 3 — 13 reps — 60 lbsSet 4 — 13 reps — 60 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 10 reps — BW lbsSet 2 — 10 reps — BW lbsSet 3 — 10 reps — BW lbsSet 4 — 10 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 17 reps — 70 lbsSet 2 — 17 reps — 70 lbsSet 3 — 17 reps — 70 lbsSet 4 — 17 reps — 70 lbs
Cardio of Choice	Set 1 — 15 reps — 107 lbs
Exercise Week 2 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 15 reps — 20 lbsSet 2 — 15 reps — 20 lbsSet 3 — 15 reps — 20 lbsSet 4 — 15 reps — 20 lbs
Side Dumbbell Raise	Set 1 — 19 reps — 5 lbsSet 2 — 19 reps — 5 lbsSet 3 — 19 reps — 5 lbsSet 4 — 19 reps — 5 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 17 reps — 140 lbsSet 2 — 17 reps — 140 lbsSet 3 — 17 reps — 140 lbsSet 4 — 17 reps — 140 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 17 reps — 140 lbsSet 2 — 17 reps — 140 lbsSet 3 — 17 reps — 140 lbsSet 4 — 17 reps — 140 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 17 reps — 70 lbsSet 2 — 17 reps — 70 lbsSet 3 — 17 reps — 70 lbsSet 4 — 17 reps — 70 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 17 reps — 30 lbsSet 2 — 17 reps — 30 lbsSet 3 — 17 reps — 30 lbsSet 4 — 17 reps — 30 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 8 reps — BW lbsSet 2 — 8 reps — BW lbsSet 3 — 8 reps — BW lbsSet 4 — 8 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 13 reps — 60 lbsSet 2 — 13 reps — 60 lbsSet 3 — 13 reps — 60 lbsSet 4 — 13 reps — 60 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 10 reps — BW lbsSet 2 — 10 reps — BW lbsSet 3 — 10 reps — BW lbsSet 4 — 10 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 17 reps — 70 lbsSet 2 — 17 reps — 70 lbsSet 3 — 17 reps — 70 lbsSet 4 — 17 reps — 70 lbs
Cardio of Choice	Set 1 — 15 reps — 107 lbs
Exercise Week 2 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 15 reps — 50 lbsSet 2 — 15 reps — 50 lbsSet 3 — 15 reps — 50 lbsSet 4 — 15 reps — 50 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 17 reps — 50 lbsSet 2 — 17 reps — 50 lbsSet 3 — 17 reps — 50 lbsSet 4 — 17 reps — 50 lbs
Dumbbell Curl	Set 1 — 15 reps — 15 lbsSet 2 — 15 reps — 15 lbsSet 3 — 15 reps — 15 lbsSet 4 — 15 reps — 15 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 17 reps — 20 lbsSet 2 — 17 reps — 20 lbsSet 3 — 17 reps — 20 lbsSet 4 — 17 reps — 20 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 13 reps — 60 lbsSet 2 — 13 reps — 60 lbsSet 3 — 13 reps — 60 lbsSet 4 — 13 reps — 60 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 10 reps — BW lbsSet 2 — 10 reps — BW lbsSet 3 — 10 reps — BW lbsSet 4 — 10 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 17 reps — 70 lbsSet 2 — 17 reps — 70 lbsSet 3 — 17 reps — 70 lbsSet 4 — 17 reps — 70 lbs
Cardio of Choice	Set 1 — 15 reps — 107 lbs
Exercise Week 3 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 12 reps — 30 lbsSet 2 — 12 reps — 30 lbsSet 3 — 12 reps — 30 lbsSet 4 — 12 reps — 30 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 18 reps — 15 lbsSet 2 — 18 reps — 15 lbsSet 3 — 18 reps — 15 lbsSet 4 — 18 reps — 15 lbs
Cable Triceps Pushdown	Set 1 — 12 reps — 30 lbsSet 2 — 12 reps — 30 lbsSet 3 — 12 reps — 30 lbsSet 4 — 12 reps — 30 lbs
Triceps Pushdown	Set 1 — 18 reps — 20 lbsSet 2 — 18 reps — 20 lbsSet 3 — 18 reps — 20 lbsSet 4 — 18 reps — 20 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 12 reps — 65 lbsSet 2 — 12 reps — 65 lbsSet 3 — 12 reps — 65 lbsSet 4 — 12 reps — 65 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 16 reps — 80 lbsSet 2 — 16 reps — 80 lbsSet 3 — 16 reps — 80 lbsSet 4 — 16 reps — 80 lbs
Cardio of Choice	Set 1 — 15 reps — 115 lbs
Exercise Week 3 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 12 reps — 25 lbsSet 2 — 12 reps — 25 lbsSet 3 — 12 reps — 25 lbsSet 4 — 12 reps — 25 lbs
Side Dumbbell Raise	Set 1 — 20 reps — 5 lbsSet 2 — 20 reps — 5 lbsSet 3 — 20 reps — 5 lbsSet 4 — 20 reps — 5 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 16 reps — 160 lbsSet 2 — 16 reps — 160 lbsSet 3 — 16 reps — 160 lbsSet 4 — 16 reps — 160 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 16 reps — 160 lbsSet 2 — 16 reps — 160 lbsSet 3 — 16 reps — 160 lbsSet 4 — 16 reps — 160 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 16 reps — 80 lbsSet 2 — 16 reps — 80 lbsSet 3 — 16 reps — 80 lbsSet 4 — 16 reps — 80 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 16 reps — 35 lbsSet 2 — 16 reps — 35 lbsSet 3 — 16 reps — 35 lbsSet 4 — 16 reps — 35 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 9 reps — BW lbsSet 2 — 9 reps — BW lbsSet 3 — 9 reps — BW lbsSet 4 — 9 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 12 reps — 65 lbsSet 2 — 12 reps — 65 lbsSet 3 — 12 reps — 65 lbsSet 4 — 12 reps — 65 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 16 reps — 80 lbsSet 2 — 16 reps — 80 lbsSet 3 — 16 reps — 80 lbsSet 4 — 16 reps — 80 lbs
Cardio of Choice	Set 1 — 15 reps — 115 lbs
Exercise Week 3 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 12 reps — 60 lbsSet 2 — 12 reps — 60 lbsSet 3 — 12 reps — 60 lbsSet 4 — 12 reps — 60 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 16 reps — 60 lbsSet 2 — 16 reps — 60 lbsSet 3 — 16 reps — 60 lbsSet 4 — 16 reps — 60 lbs
Dumbbell Curl	Set 1 — 16 reps — 15 lbsSet 2 — 16 reps — 15 lbsSet 3 — 16 reps — 15 lbsSet 4 — 16 reps — 15 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 16 reps — 25 lbsSet 2 — 16 reps — 25 lbsSet 3 — 16 reps — 25 lbsSet 4 — 16 reps — 25 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 12 reps — 65 lbsSet 2 — 12 reps — 65 lbsSet 3 — 12 reps — 65 lbsSet 4 — 12 reps — 65 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 16 reps — 80 lbsSet 2 — 16 reps — 80 lbsSet 3 — 16 reps — 80 lbsSet 4 — 16 reps — 80 lbs
Cardio of Choice	Set 1 — 15 reps — 115 lbs
Exercise Week 4 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 13 reps — 30 lbsSet 2 — 13 reps — 30 lbsSet 3 — 13 reps — 30 lbsSet 4 — 13 reps — 30 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 15 reps — 20 lbsSet 2 — 15 reps — 20 lbsSet 3 — 15 reps — 20 lbsSet 4 — 15 reps — 20 lbs
Cable Triceps Pushdown	Set 1 — 13 reps — 30 lbsSet 2 — 13 reps — 30 lbsSet 3 — 13 reps — 30 lbsSet 4 — 13 reps — 30 lbs
Triceps Pushdown	Set 1 — 19 reps — 20 lbsSet 2 — 19 reps — 20 lbsSet 3 — 19 reps — 20 lbsSet 4 — 19 reps — 20 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 11 reps — 75 lbsSet 2 — 11 reps — 75 lbsSet 3 — 11 reps — 75 lbsSet 4 — 11 reps — 75 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 15 reps — 90 lbsSet 2 — 15 reps — 90 lbsSet 3 — 15 reps — 90 lbsSet 4 — 15 reps — 90 lbs
Cardio of Choice	Set 1 — 15 reps — 122 lbs
Exercise Week 4 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 13 reps — 25 lbsSet 2 — 13 reps — 25 lbsSet 3 — 13 reps — 25 lbsSet 4 — 13 reps — 25 lbs
Side Dumbbell Raise	Set 1 — 15 reps — 8 lbsSet 2 — 15 reps — 8 lbsSet 3 — 15 reps — 8 lbsSet 4 — 15 reps — 8 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 15 reps — 180 lbsSet 2 — 15 reps — 180 lbsSet 3 — 15 reps — 180 lbsSet 4 — 15 reps — 180 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 15 reps — 180 lbsSet 2 — 15 reps — 180 lbsSet 3 — 15 reps — 180 lbsSet 4 — 15 reps — 180 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 15 reps — 90 lbsSet 2 — 15 reps — 90 lbsSet 3 — 15 reps — 90 lbsSet 4 — 15 reps — 90 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 15 reps — 40 lbsSet 2 — 15 reps — 40 lbsSet 3 — 15 reps — 40 lbsSet 4 — 15 reps — 40 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 10 reps — BW lbsSet 2 — 10 reps — BW lbsSet 3 — 10 reps — BW lbsSet 4 — 10 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 11 reps — 75 lbsSet 2 — 11 reps — 75 lbsSet 3 — 11 reps — 75 lbsSet 4 — 11 reps — 75 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 15 reps — 90 lbsSet 2 — 15 reps — 90 lbsSet 3 — 15 reps — 90 lbsSet 4 — 15 reps — 90 lbs
Cardio of Choice	Set 1 — 15 reps — 122 lbs
Exercise Week 4 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 11 reps — 70 lbsSet 2 — 11 reps — 70 lbsSet 3 — 11 reps — 70 lbsSet 4 — 11 reps — 70 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 15 reps — 70 lbsSet 2 — 15 reps — 70 lbsSet 3 — 15 reps — 70 lbsSet 4 — 15 reps — 70 lbs
Dumbbell Curl	Set 1 — 11 reps — 20 lbsSet 2 — 11 reps — 20 lbsSet 3 — 11 reps — 20 lbsSet 4 — 11 reps — 20 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 17 reps — 25 lbsSet 2 — 17 reps — 25 lbsSet 3 — 17 reps — 25 lbsSet 4 — 17 reps — 25 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 11 reps — 75 lbsSet 2 — 11 reps — 75 lbsSet 3 — 11 reps — 75 lbsSet 4 — 11 reps — 75 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 15 reps — 90 lbsSet 2 — 15 reps — 90 lbsSet 3 — 15 reps — 90 lbsSet 4 — 15 reps — 90 lbs
Cardio of Choice	Set 1 — 15 reps — 122 lbs
Exercise Week 5 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 10 reps — 35 lbsSet 2 — 10 reps — 35 lbsSet 3 — 10 reps — 35 lbsSet 4 — 10 reps — 35 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 16 reps — 20 lbsSet 2 — 16 reps — 20 lbsSet 3 — 16 reps — 20 lbsSet 4 — 16 reps — 20 lbs
Cable Triceps Pushdown	Set 1 — 14 reps — 30 lbsSet 2 — 14 reps — 30 lbsSet 3 — 14 reps — 30 lbsSet 4 — 14 reps — 30 lbs
Triceps Pushdown	Set 1 — 14 reps — 30 lbsSet 2 — 14 reps — 30 lbsSet 3 — 14 reps — 30 lbsSet 4 — 14 reps — 30 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 10 reps — 80 lbsSet 2 — 10 reps — 80 lbsSet 3 — 10 reps — 80 lbsSet 4 — 10 reps — 80 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 12 reps — BW lbsSet 2 — 12 reps — BW lbsSet 3 — 12 reps — BW lbsSet 4 — 12 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 14 reps — 100 lbsSet 2 — 14 reps — 100 lbsSet 3 — 14 reps — 100 lbsSet 4 — 14 reps — 100 lbs
Cardio of Choice	Set 1 — 15 reps — 130 lbs
Exercise Week 5 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 10 reps — 30 lbsSet 2 — 10 reps — 30 lbsSet 3 — 10 reps — 30 lbsSet 4 — 10 reps — 30 lbs
Side Dumbbell Raise	Set 1 — 14 reps — 10 lbsSet 2 — 14 reps — 10 lbsSet 3 — 14 reps — 10 lbsSet 4 — 14 reps — 10 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 14 reps — 205 lbsSet 2 — 14 reps — 205 lbsSet 3 — 14 reps — 205 lbsSet 4 — 14 reps — 205 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 14 reps — 205 lbsSet 2 — 14 reps — 205 lbsSet 3 — 14 reps — 205 lbsSet 4 — 14 reps — 205 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 14 reps — 100 lbsSet 2 — 14 reps — 100 lbsSet 3 — 14 reps — 100 lbsSet 4 — 14 reps — 100 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 14 reps — 45 lbsSet 2 — 14 reps — 45 lbsSet 3 — 14 reps — 45 lbsSet 4 — 14 reps — 45 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 10 reps — BW lbsSet 2 — 10 reps — BW lbsSet 3 — 10 reps — BW lbsSet 4 — 10 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 10 reps — 80 lbsSet 2 — 10 reps — 80 lbsSet 3 — 10 reps — 80 lbsSet 4 — 10 reps — 80 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 12 reps — BW lbsSet 2 — 12 reps — BW lbsSet 3 — 12 reps — BW lbsSet 4 — 12 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 14 reps — 100 lbsSet 2 — 14 reps — 100 lbsSet 3 — 14 reps — 100 lbsSet 4 — 14 reps — 100 lbs
Cardio of Choice	Set 1 — 15 reps — 130 lbs
Exercise Week 5 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 12 reps — 70 lbsSet 2 — 12 reps — 70 lbsSet 3 — 12 reps — 70 lbsSet 4 — 12 reps — 70 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 14 reps — 75 lbsSet 2 — 14 reps — 75 lbsSet 3 — 14 reps — 75 lbsSet 4 — 14 reps — 75 lbs
Dumbbell Curl	Set 1 — 12 reps — 20 lbsSet 2 — 12 reps — 20 lbsSet 3 — 12 reps — 20 lbsSet 4 — 12 reps — 20 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 14 reps — 30 lbsSet 2 — 14 reps — 30 lbsSet 3 — 14 reps — 30 lbsSet 4 — 14 reps — 30 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 10 reps — 80 lbsSet 2 — 10 reps — 80 lbsSet 3 — 10 reps — 80 lbsSet 4 — 10 reps — 80 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 12 reps — BW lbsSet 2 — 12 reps — BW lbsSet 3 — 12 reps — BW lbsSet 4 — 12 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 14 reps — 100 lbsSet 2 — 14 reps — 100 lbsSet 3 — 14 reps — 100 lbsSet 4 — 14 reps — 100 lbs
Cardio of Choice	Set 1 — 15 reps — 130 lbs
Exercise Week 6 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 9 reps — 40 lbsSet 2 — 9 reps — 40 lbsSet 3 — 9 reps — 40 lbsSet 4 — 9 reps — 40 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 13 reps — 25 lbsSet 2 — 13 reps — 25 lbsSet 3 — 13 reps — 25 lbsSet 4 — 13 reps — 25 lbs
Cable Triceps Pushdown	Set 1 — 9 reps — 40 lbsSet 2 — 9 reps — 40 lbsSet 3 — 9 reps — 40 lbsSet 4 — 9 reps — 40 lbs
Triceps Pushdown	Set 1 — 15 reps — 30 lbsSet 2 — 15 reps — 30 lbsSet 3 — 15 reps — 30 lbsSet 4 — 15 reps — 30 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 9 reps — 90 lbsSet 2 — 9 reps — 90 lbsSet 3 — 9 reps — 90 lbsSet 4 — 9 reps — 90 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 13 reps — BW lbsSet 2 — 13 reps — BW lbsSet 3 — 13 reps — BW lbsSet 4 — 13 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 13 reps — 110 lbsSet 2 — 13 reps — 110 lbsSet 3 — 13 reps — 110 lbsSet 4 — 13 reps — 110 lbs
Cardio of Choice	Set 1 — 15 reps — 138 lbs
Exercise Week 6 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 11 reps — 30 lbsSet 2 — 11 reps — 30 lbsSet 3 — 11 reps — 30 lbsSet 4 — 11 reps — 30 lbs
Side Dumbbell Raise	Set 1 — 15 reps — 10 lbsSet 2 — 15 reps — 10 lbsSet 3 — 15 reps — 10 lbsSet 4 — 15 reps — 10 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 13 reps — 225 lbsSet 2 — 13 reps — 225 lbsSet 3 — 13 reps — 225 lbsSet 4 — 13 reps — 225 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 13 reps — 225 lbsSet 2 — 13 reps — 225 lbsSet 3 — 13 reps — 225 lbsSet 4 — 13 reps — 225 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 13 reps — 110 lbsSet 2 — 13 reps — 110 lbsSet 3 — 13 reps — 110 lbsSet 4 — 13 reps — 110 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 13 reps — 50 lbsSet 2 — 13 reps — 50 lbsSet 3 — 13 reps — 50 lbsSet 4 — 13 reps — 50 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 9 reps — 90 lbsSet 2 — 9 reps — 90 lbsSet 3 — 9 reps — 90 lbsSet 4 — 9 reps — 90 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 13 reps — BW lbsSet 2 — 13 reps — BW lbsSet 3 — 13 reps — BW lbsSet 4 — 13 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 13 reps — 110 lbsSet 2 — 13 reps — 110 lbsSet 3 — 13 reps — 110 lbsSet 4 — 13 reps — 110 lbs
Cardio of Choice	Set 1 — 15 reps — 138 lbs
Exercise Week 6 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 9 reps — 80 lbsSet 2 — 9 reps — 80 lbsSet 3 — 9 reps — 80 lbsSet 4 — 9 reps — 80 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 13 reps — 85 lbsSet 2 — 13 reps — 85 lbsSet 3 — 13 reps — 85 lbsSet 4 — 13 reps — 85 lbs
Dumbbell Curl	Set 1 — 13 reps — 20 lbsSet 2 — 13 reps — 20 lbsSet 3 — 13 reps — 20 lbsSet 4 — 13 reps — 20 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 13 reps — 35 lbsSet 2 — 13 reps — 35 lbsSet 3 — 13 reps — 35 lbsSet 4 — 13 reps — 35 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 9 reps — 90 lbsSet 2 — 9 reps — 90 lbsSet 3 — 9 reps — 90 lbsSet 4 — 9 reps — 90 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 13 reps — BW lbsSet 2 — 13 reps — BW lbsSet 3 — 13 reps — BW lbsSet 4 — 13 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 13 reps — 110 lbsSet 2 — 13 reps — 110 lbsSet 3 — 13 reps — 110 lbsSet 4 — 13 reps — 110 lbs
Cardio of Choice	Set 1 — 15 reps — 138 lbs
Exercise Week 7 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 10 reps — 40 lbsSet 2 — 10 reps — 40 lbsSet 3 — 10 reps — 40 lbsSet 4 — 10 reps — 40 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 14 reps — 25 lbsSet 2 — 14 reps — 25 lbsSet 3 — 14 reps — 25 lbsSet 4 — 14 reps — 25 lbs
Cable Triceps Pushdown	Set 1 — 10 reps — 40 lbsSet 2 — 10 reps — 40 lbsSet 3 — 10 reps — 40 lbsSet 4 — 10 reps — 40 lbs
Triceps Pushdown	Set 1 — 16 reps — 30 lbsSet 2 — 16 reps — 30 lbsSet 3 — 16 reps — 30 lbsSet 4 — 16 reps — 30 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 8 reps — 95 lbsSet 2 — 8 reps — 95 lbsSet 3 — 8 reps — 95 lbsSet 4 — 8 reps — 95 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 14 reps — BW lbsSet 2 — 14 reps — BW lbsSet 3 — 14 reps — BW lbsSet 4 — 14 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 12 reps — 120 lbsSet 2 — 12 reps — 120 lbsSet 3 — 12 reps — 120 lbsSet 4 — 12 reps — 120 lbs
Cardio of Choice	Set 1 — 15 reps — 145 lbs
Exercise Week 7 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 8 reps — 35 lbsSet 2 — 8 reps — 35 lbsSet 3 — 8 reps — 35 lbsSet 4 — 8 reps — 35 lbs
Side Dumbbell Raise	Set 1 — 16 reps — 10 lbsSet 2 — 16 reps — 10 lbsSet 3 — 16 reps — 10 lbsSet 4 — 16 reps — 10 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 12 reps — 245 lbsSet 2 — 12 reps — 245 lbsSet 3 — 12 reps — 245 lbsSet 4 — 12 reps — 245 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 12 reps — 245 lbsSet 2 — 12 reps — 245 lbsSet 3 — 12 reps — 245 lbsSet 4 — 12 reps — 245 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 12 reps — 120 lbsSet 2 — 12 reps — 120 lbsSet 3 — 12 reps — 120 lbsSet 4 — 12 reps — 120 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 12 reps — 55 lbsSet 2 — 12 reps — 55 lbsSet 3 — 12 reps — 55 lbsSet 4 — 12 reps — 55 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 11 reps — BW lbsSet 2 — 11 reps — BW lbsSet 3 — 11 reps — BW lbsSet 4 — 11 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 8 reps — 95 lbsSet 2 — 8 reps — 95 lbsSet 3 — 8 reps — 95 lbsSet 4 — 8 reps — 95 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 14 reps — BW lbsSet 2 — 14 reps — BW lbsSet 3 — 14 reps — BW lbsSet 4 — 14 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 12 reps — 120 lbsSet 2 — 12 reps — 120 lbsSet 3 — 12 reps — 120 lbsSet 4 — 12 reps — 120 lbs
Cardio of Choice	Set 1 — 15 reps — 145 lbs
Exercise Week 7 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 8 reps — 90 lbsSet 2 — 8 reps — 90 lbsSet 3 — 8 reps — 90 lbsSet 4 — 8 reps — 90 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 12 reps — 95 lbsSet 2 — 12 reps — 95 lbsSet 3 — 12 reps — 95 lbsSet 4 — 12 reps — 95 lbs
Dumbbell Curl	Set 1 — 8 reps — 25 lbsSet 2 — 8 reps — 25 lbsSet 3 — 8 reps — 25 lbsSet 4 — 8 reps — 25 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 14 reps — 35 lbsSet 2 — 14 reps — 35 lbsSet 3 — 14 reps — 35 lbsSet 4 — 14 reps — 35 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 8 reps — 95 lbsSet 2 — 8 reps — 95 lbsSet 3 — 8 reps — 95 lbsSet 4 — 8 reps — 95 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 14 reps — BW lbsSet 2 — 14 reps — BW lbsSet 3 — 14 reps — BW lbsSet 4 — 14 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 12 reps — 120 lbsSet 2 — 12 reps — 120 lbsSet 3 — 12 reps — 120 lbsSet 4 — 12 reps — 120 lbs
Cardio of Choice	Set 1 — 15 reps — 145 lbs
Exercise Week 8 / Day 1		S	Dur	Int
Incline Dumbbell Press WU: 10r 15w & 8r 15w P: Back (3), Foot (), Seat (), Other ()	Set 1 — 7 reps — 45 lbsSet 2 — 7 reps — 45 lbsSet 3 — 7 reps — 45 lbsSet 4 — 7 reps — 45 lbs
Incline Dumbbell Fly P: Back (3), Foot (), Seat (), Other ()	Set 1 — 11 reps — 30 lbsSet 2 — 11 reps — 30 lbsSet 3 — 11 reps — 30 lbsSet 4 — 11 reps — 30 lbs
Cable Triceps Pushdown	Set 1 — 11 reps — 40 lbsSet 2 — 11 reps — 40 lbsSet 3 — 11 reps — 40 lbsSet 4 — 11 reps — 40 lbs
Triceps Pushdown	Set 1 — 11 reps — 40 lbsSet 2 — 11 reps — 40 lbsSet 3 — 11 reps — 40 lbsSet 4 — 11 reps — 40 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 7 reps — 100 lbsSet 2 — 7 reps — 100 lbsSet 3 — 7 reps — 100 lbsSet 4 — 7 reps — 100 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 14 reps — BW lbsSet 2 — 14 reps — BW lbsSet 3 — 14 reps — BW lbsSet 4 — 14 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 11 reps — 135 lbsSet 2 — 11 reps — 135 lbsSet 3 — 11 reps — 135 lbsSet 4 — 11 reps — 135 lbs
Cardio of Choice	Set 1 — 15 reps — 153 lbs
Exercise Week 8 / Day 2		S	Dur	Int
Overhead DB Press WU: 10r 10w & 8r 15w P: Back (8), Foot (), Seat (), Other ()	Set 1 — 7 reps — 40 lbsSet 2 — 7 reps — 40 lbsSet 3 — 7 reps — 40 lbsSet 4 — 7 reps — 40 lbs
Side Dumbbell Raise	Set 1 — 17 reps — 10 lbsSet 2 — 17 reps — 10 lbsSet 3 — 17 reps — 10 lbsSet 4 — 17 reps — 10 lbs
Leg Press WU: 12r 85w & 10r 105w P: Back (), Foot (), Seat (1), Other ()	Set 1 — 11 reps — 270 lbsSet 2 — 11 reps — 270 lbsSet 3 — 11 reps — 270 lbsSet 4 — 11 reps — 270 lbs
Seated Calf Raise P: Back (), Foot (), Seat (5), Other ()	Set 1 — 11 reps — 270 lbsSet 2 — 11 reps — 270 lbsSet 3 — 11 reps — 270 lbsSet 4 — 11 reps — 270 lbs
Leg Extensions P: Back (4), Foot (1), Seat (), Other ()	Set 1 — 11 reps — 130 lbsSet 2 — 11 reps — 130 lbsSet 3 — 11 reps — 130 lbsSet 4 — 11 reps — 130 lbs
Seated Leg Curls P: Back (4), Foot (3), Seat (), Other (1)	Set 1 — 11 reps — 60 lbsSet 2 — 11 reps — 60 lbsSet 3 — 11 reps — 60 lbsSet 4 — 11 reps — 60 lbs
Smith Squat P: Back (), Foot (), Seat (), Other (15lbs)	Set 1 — 12 reps — BW lbsSet 2 — 12 reps — BW lbsSet 3 — 12 reps — BW lbsSet 4 — 12 reps — BW lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 7 reps — 100 lbsSet 2 — 7 reps — 100 lbsSet 3 — 7 reps — 100 lbsSet 4 — 7 reps — 100 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 14 reps — BW lbsSet 2 — 14 reps — BW lbsSet 3 — 14 reps — BW lbsSet 4 — 14 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 11 reps — 135 lbsSet 2 — 11 reps — 135 lbsSet 3 — 11 reps — 135 lbsSet 4 — 11 reps — 135 lbs
Cardio of Choice	Set 1 — 15 reps — 153 lbs
Exercise Week 8 / Day 3		S	Dur	Int
Lat Pulldown Machine	Set 1 — 9 reps — 90 lbsSet 2 — 9 reps — 90 lbsSet 3 — 9 reps — 90 lbsSet 4 — 9 reps — 90 lbs
Seated Cable Row WU: 12r 30w & 10r 40w	Set 1 — 11 reps — 100 lbsSet 2 — 11 reps — 100 lbsSet 3 — 11 reps — 100 lbsSet 4 — 11 reps — 100 lbs
Dumbbell Curl	Set 1 — 9 reps — 25 lbsSet 2 — 9 reps — 25 lbsSet 3 — 9 reps — 25 lbsSet 4 — 9 reps — 25 lbs
Matrix Ultra Biceps P: Back (), Foot (), Seat (5), Other ()	Set 1 — 11 reps — 40 lbsSet 2 — 11 reps — 40 lbsSet 3 — 11 reps — 40 lbsSet 4 — 11 reps — 40 lbs
Matrix Abdominal P: Back (), Foot (), Seat (5), Other ()	Set 1 — 7 reps — 100 lbsSet 2 — 7 reps — 100 lbsSet 3 — 7 reps — 100 lbsSet 4 — 7 reps — 100 lbs
Back Extensions P: Back (), Foot (), Seat (), Other (10lb)	Set 1 — 14 reps — BW lbsSet 2 — 14 reps — BW lbsSet 3 — 14 reps — BW lbsSet 4 — 14 reps — BW lbs
Matrix Ultra Rotary Torso	Set 1 — 11 reps — 135 lbsSet 2 — 11 reps — 135 lbsSet 3 — 11 reps — 135 lbsSet 4 — 11 reps — 135 lbs
Cardio of Choice	Set 1 — 15 reps — 153 lbs