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    NEW YEAR NEW YOU 12 WEEK PROGRAM

    December 31, 2019


    This training guide consists of both cardio and weight training routines that focus on heavy lifting, supersets, and plyometrics to help you reach your fitness goals!

    Week 1: Monday - Lower Body + SS Cardio

    BB Back Squat 4 x 8

    SUPERSET:
    1. DB Walking Lunges
    2. DB Box Step Ups


    4 x 10
    4 x 10

    BB Deadlift 4 x 8

     

    SUPERSET:
    1. Leg Curl
    2. Leg Extension

    4 x 8
    4 x 8
    SUPERSET:
    1. Weighted Calf Raises
    2. Wall Sits
    4 x 10
    4 x 60 Sec
    SUPERSET:
    1. Russian Twists
    2. Crunches
    4 x 25
    4 x 25


    Week 1: Tuesday - Upper Body + SS Cardio

    DB Shoulder Press 4 x 8

    TRISET:
    1. Front Raise
    2. Lateral Raise
    3. Rear Delt Fly

    4 x 8
    4 x 8
    4 x 8
    SUPERSET:
    1. DB Curl
    2. DB Kickback
    4 x 8
    4 x 8
    Lat Pulldowns
    4 x 8
    SUPERSET:
    1. Push-ups
    2. Planks
    To Failure
    4 x 60 Sec

     
    Week 1: Wednesday - Rest


    To download the full workout program, please use the link below.

    DOWNLOAD FULL PDF WORKOUT

     

    *THERE IS POSSIBILITY OF PHYSICAL INJURY BY USING THIS PROGRAM. BY DOWNLOADING YOU AGREE THAT YOU DO SO AT YOUR OWN RISK, AND THAT YOU ASSUME ALL RISK OF INJURY TO YOURSELF, AND AGREE TO RELEASE AND DISCHARGE MUSCLEPHARM FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION, KNOWN OR UNKNOWN, ARISING OUT OF THIS PROGRAM.