Weeks 12 and 14 – Muscle-Building Workouts

Now after having gone through hell called Week 11, I was not really ready for week 12. This week has knocked the wind out of me so far. And it is only going to get worse. I am not sure if my shins have recovered yet and hence I won't be able to do the cardio circuit on Wednesday. Instead I am repeating the cardio circuit from Week 11. This week, the exercises are split up in a really weird manner. You think that you may be able to do 3 or 5 reps at a time and then rest for 15 – 20 seconds and repeat it, but trust me, its not easy as it seems!!! Anyways, below is the workout.


 
Notes:

• Warm up for 5-10 minutes using a treadmill, elliptical or any other cardio equipment
  
• Each weight-training day's workout consists of four exercises targeting 2 body parts (except as noted on Friday)
  
• For the 1^st and the 3^rd exercise each day, do 5 reps, rest 15 – 20 seconds, and continue alternating until you have completed 20 reps. That is one set. Rest 2 minutes before going through the same progression again. Complete three such progressions
  
• For the 2^nd and the 4^th exercise each day, do 3 reps, rest 15 – 20 seconds, and continue alternating until you have completed 12 reps. That is one set. Rest 2 minutes before going through the same progression again. Complete three such progressions
  

Monday

Chest:

• Incline barbell bench press
  
• Barbell bench press
  

Biceps:

• Standing barbell curl
  
• Preacher or incline dumbbell curl
  

Cardio:

• 30 minutes on any apparatus at 65 to 70% of MHR
  

Tuesday

Back:

• Bent-over barbell row
  
• Seated cable row
  

Triceps:

• Pushdown
  
• Dip
  

Wednesday

Cardio sprint workout:

• Warm up for 5 minutes at a casual pace (fast walk to slow run)
  
• Set the treadmill incline at between 8 and 12 and run at 85 to 95% of MHR for 30 seconds
  
• Place your feet astride the treadmill and rest for 30 seconds
  
• Alternate for 15 minutes
  
• Lower the incline to 3
  
• Do another 15 minutes, but with the high intervals at 80% of MHR
  

Thursday

Cardio Circuit:

• Jump rope for 1 minute
  
• Without resting, do pushups for 30 seconds
  
• Without resting, jump rope for 30 seconds
  
• Without resting, do pushups for 30 seconds
  
• Rest 1 minute and repeat
  
• Continue in this fashion for 30 minutes of total work
  

Friday

Shoulders:

• Seated dumbbell press
  
• Upright row
  

Abs:

• Machine crunch
  
• Hanging running man
  

*for abs, do three sets, 15 reps each in straight-sets fashion. Rest 30 seconds in between sets

Cardio:

• Set the treadmill at an incline of 10
  
• Walk uphill for 35 minutes at a speed of 3.5 to 4.5
  

Saturday

Quads:

• Barbell squat, hack squat, or leg press
  
• Leg extension
  

Hamstrings:

• Lying leg curl
  
• Romanian deadlift
  

Sunday: Active Rest