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Eason PHASE I
Workout Cards
68
Fitness
Not Applicable
03/05/2012
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Term
DAY 1,8
CHEST/TRICEPS
 Definition
Wide Pushups
3 sets of 12 reps
1 min rest
Term
Day 1,8
CHEST/TRICEPS
 Definition
Dumbbell Bench Press
3 sets of 12 reps
1 min rest
Term
DAY 1,8
CHEST/TRICEPS
 Definition
Flat Bench Cable Flyes
3 sets of 12 reps
1 min rest
Term
DAY 1,8
CHEST/TRICEPS
 Definition
Narrow Pushups
3 sets of 12 reps
1 min rest
Standard or on knees
Term
DAY 1,8
CHEST/TRICEPS
 Definition
Standing Dumbbell Triceps Extension
3 sets of 12 reps
1 min rest
Term
DAY 1,8
CHEST/TRICEPS
 Definition
Triceps Pushdown
3 sets of 12 reps
1 min rest
Term
DAY 2,9
BACK/BICEPS
 Definition
Wide-Grip Lat Pulldown
3 sets of 12 reps
1 min rest
Term
DAY 2,9
BACK/BICEPS
 Definition
One-Arm Dumbbell Row
3 sets of 12 reps
1 min rest
Term
DAY 2,9
BACK/BICEPS
 Definition
Seated Cable Rows
3 sets of 12 reps
1 min
Term
DAY 2,9
BACK/BICEPS
 Definition
Underhand Cable Pulldowns
3 sets of 12 reps
1 min rest
Term
DAY 2,9
BACK/BICEPS
 Definition
Dumbbell Alternate Bicep Curl
3 sets of 12 reps
1 min rest
Term
DAY 2,9
BACK/BICEPS
 Definition
One Arm Dumbbell Preacher Curl
3 sets of 12 reps
1 min rest
Term
DAY 2,9
BACK/BICEPS
 Definition
Standing Biceps Cable Curl
3 sets of 12 reps
1 min rest
Term
DAY 3,10
LEGS/CALVES
 Definition
Leg Press
3 sets of 12 reps
1 min rest
Term
DAY 3,10
LEGS/CALVES
 Definition
Leg Extensions
3 sets of 12 reps
1 min rest
Term
DAY 3,10
LEGS/CALVES
 Definition
Wide Stance Barbell Squat
3 sets of 12 reps
1 min rest
Term
DAY 3,10
LEGS/CALVES
 Definition
Seated Leg Curl
3 sets of 12 reps
1 min rest
Term
DAY 3,10
LEGS/CALVES
 Definition
Standing Calf Raises
3 sets of 12 reps
1 min rest
Term
DAY 3,10
LEGS/CALVES
 Definition
Seated Calf Raise
3 sets of 12 reps
1 min rest
Term
DAY 4,11
SHOULDERS/ABS
 Definition
Seated Dumbbell Press
3 sets of 12 reps
1 min rest
Term
DAY 4,11
SHOULDERS/ABS
 Definition
Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
3 sets of 12 reps
1 min rest
Term
DAY 4,11
SHOULDERS/ABS
 Definition
Side Lateral Raise
3 sets of 12 reps
1 min rest
Term
DAY 4,11
SHOULDERS/ABS
 Definition
Seated Bent-Over Rear Delt Raise
3 sets of 12 reps
1 min rest
Term
DAY 4,11
SHOULDERS/ABS
 Definition
Exercise Ball Crunch
3 sets of 12 reps
1 min rest
Term
DAY 4,11
SHOULDERS/ABS
 Definition
Air Bike
3 sets of 12 reps
1 min rest
Term
DAY 5,12,20,27
REST
 Definition
REST
Term
DAY 6,13,21,28
REST
 Definition
REST
Term
DAY 7,14
REST
 Definition
REST
Term
DAY 15,18,22,25
LEGS
 Definition
Leg Extensions
3 sets of 10 reps
Term
DAY 15,18,22,25
LEGS
 Definition
Wide Stance Barbell Squat
3 sets of 10 reps
Term
DAY 15,18,22,25
LEGS
 Definition
Walking Barbell Lunge
3 sets of 10 reps
Term
DAY 15,18,22,25
LEGS
 Definition
Single-Leg Barbell Deadlift (shown with kettlebell)
3 sets of 10 reps
Term
DAY 15,18,22,25
LEGS
 Definition
Lying Leg Curls
3 sets of 10 reps
Term
DAY 15,18,22,25
LEGS
 Definition
Seated Calf Raise
3 sets of 10 reps
Term
DAY 15,18,22,25
LEGS
 Definition
Standing Calf Raises
3 sets of 10 rep
Term
DAY 16
BACK/BICEPS
 Definition
Wide-Grip Lat Pulldown
3 sets of 10 reps
Alternate Option:
Pullup
Term
DAY 16
BACK/BICEPS
 Definition
Seated Narrow Grip Cable Rows
3 sets of 10 reps
Term
DAY 16
BACK/BICEPS
 Definition
T-Bar Row
3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row
Term
DAY 16
BACK/BICEPS
 Definition
Back Extensions
3 sets of 10 reps
Term
DAY 16
BACK/BICEPS
 Definition
Barbell Curl
3 sets of 10 reps
Term
DAY 16
BACK/BICEPS
 Definition
Incline Dumbbell Curl
3 sets of 10 reps
Term
DAY 16
BACK/BICEPS
 Definition
Alternate Hammer Curl
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Wide Pushups (close hand position also shown)
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Incline Dumbbell Press
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Flat Bench Flyes
3 sets of 10 reps
Alternate Option:
Machine Flyes
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Decline Flyes
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Bench Dips
3 sets of 10 reps
Alternate Option:
Bar Dips
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Lying EZ-Bar Triceps Extension
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Dumbbell Triceps Kickback
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Overhead Two Handed Triceps Extension
3 sets of 10 reps
Term
DAY 17,24
CHEST/TRICEPS
 Definition
Cable One Arm Triceps Extension
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Seated Dumbbell Press
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Rear-Delt Cable Flyes
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Dumbbell Front Raise
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Seated Arnold Press
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Dumbbell Lateral Raise
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Seated Bent-Over Rear Delt Raise
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Crunches
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Roman Chair Leg Raise
3 sets of 10 reps
Term
DAY 19,26
SHOULDER/ABS
 Definition
Oblique Crunches - On The Floor
3 sets of 10 reps per side
Term
DAY 23
BACK/BICEPS
 Definition
Hammer Strength Lat Pull
3 sets of 10 reps
Term
DAY 23
BACK/BICEPS
 Definition
Wide-Grip Lat Pulldown
3 sets of 10 reps
Alternate Option:
Pullup
Term
DAY 23
BACK/BICEPS
 Definition
Seated Narrow Grip Cable Rows
3 sets of 10 reps
Term
DAY 23
BACK/BICEPS
 Definition
T-Bar Row
3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row
Term
DAY 23
BACK/BICEPS
 Definition
Back Extensions
3 sets of 10 reps
Term
DAY 23
BACK/BICEPS
 Definition
Barbell Curl
3 sets of 10 reps
Term
DAY 23
BACK/BICEPS
 Definition
Incline Dumbbell Curl
3 sets of 10 reps
Term
DAY 23
BACK/BICEPS
 Definition
Alternate Hammer Curl
3 sets of 10 reps
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