10 BACK & BICEPS
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
28
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05 LEGS & BACK
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
35
views
09 CHEST, SHOULDERS, & TRICEPS
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
29
views
04 YOGA X
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
35
views
07 X STRETCH
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
20
views
08 CORE SYNERGISTICS
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
18
views
06 KENPO X
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
46
views
03 SHOULDERS & ARMS
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
25
views
02 PLYOMETRICS
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
32
views
11 CARDIO X
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
18
views
12 AB RIPPER X
Phase 1:
weeks 1,2,3
1) <a herf src=https://rumble.com/v4gcmc3-01-chest-back.html target="_blank"> Chest & Back, Ab Ripper X </a>
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
72
views
01 CHEST & BACK
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
39
views
00 How to bring it
Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
23
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