Workout Routine – Months 1-3

Tuesdays
3 sets of 5 reps of dumbbell rows
3 sets of 5 reps of dumbbell press
3 sets of 5 reps of dumbbell squats
30 minute treadmill – low speed
Thursdays
3 sets of 5 reps of chin-ups
3 sets of 5 reps of dumbbell overhead press
3 sets of 5 reps of trap bar deadlifts
Saturdays
3 sets of 5 reps of barbell rows
3 sets of 5 reps of bench press
3 sets of 5 reps of squats
Treadmill conditioning
HIGH incline, 6 mi/h (+1 per set), 15 second sprints
45 seconds of rest in between
Repeat 25 times

Note: Rest 2-3 minutes in between each set.

Another note: Add 5 pounds to each workout per session.
A third note: At the end of each workout do as many reps as possible (while maintaining good
form).