Vous êtes sur la page 1sur 1

Phase 1: Wk 1-3

Day: 1 Chest & Back, Ab Ripper


2 Plyometrics
3 Shoulders & Arms, Ab Ripper
4 Yoga
5 Legs & Back, Ab Ripper
6 Kenpo
7 Rest/Stretch

Wk 4
Day: 1 Yoga
2 Core synergistics
3 Kenpo
4 Stretch
5 Core
6 Yoga
7 Rest/Stretch

Phase 2: Wk 5-7
Day: 1 Chest, should, triceps, Ab Ripper
2 Plyo
3 Back & Biceps, Ab Rip
4 Yoga
5 Legs & Back, Ab rip
6 Kenpo
7 Rest

Week 8: Same as Wk 4

Phase 3: Wk 9 & 11, Same as wk 1-3; Wk 10 & 12, Same as wk 5-7


Wk 13: same as wk 4