FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015

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1 FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015 MONDAY GLUTES / ABS WEEK THREE WEEK FOUR SQUATS: 3 X 10 WEIGHTED HIP THRUSTS: 3 X 20 DEADLIFTS: 3 X 10 SINGLE-LEG SQUAT: 3 X 10 BAND SIDE-STEPS (abduction): 3 X 20 WEIGHTED STRAIGHT LEG CRUNCH: 3 X 20 HEELS TO CEILING CRUNCHES: 3 X 20 BICYCLE CRUNCHES: 3 X 20

2 TUESDAY SHOULDERS / TRIS / CARDIO WEEK THREE WEEK FOUR DB SHOULDER PRESS: 3 X 10 DB FRONT DELT RAISES: 3 X DEGREE LYING LATERAL RAISES: 3 X 10 REAR DELT ROPE PULLS: 3 X 10 NARROW PUSH-UPS: 3 X 15 INCLINE BENCH SKULLCRUSHERS: 3 X 10 CARDIO: REPEAT 6 TIMES STEPMILL: 3 MINS JUMP LUNGES: 20 BICYCLE CRUNCHES: 25

3 WEDNESDAY CHEST / ABS WEEK THREE WEEK FOUR INCLINE CHEST PRESS: 3 X 10 WIDE PUSH-UPS: 3 X 20 DB PULL-OVERS: 3 X 10 CABLE FLYES: 3 X 10 UP-UP DOWN-DOWN PLANK PUSH-UPS: 3 X 20 V-UPS: 3 X 12 SWISS BALL AB TUCKS: 3 X 12

4 THURSDAY GLUTES / HAMS / CALVES WEEK THREE WEEK FOUR QUADS PRE-FATIGUE LEG LEG-EXTENSIONS: 3 X 20 WALKING LUNGES: 3 X 20 WIDE BB SQUAT: 3 X 20 ZERCHER STEP-UPS: 3 X 10 LYING LEG CURLS: 3 X 12 WEIGHTED HYPEREXTENSIONS: 3 X 12 STANDING CALF RAISES: 3 X 20 SEATED CALF RAISES: 3 X 20

5 FRIDAY BACK / BICEP / CARDIO WEEK THREE WEEK FOUR WIDE GRIP LAT PULL-DOWN: 3 X 12 NARROW GRIP LAT PULL-DOWN: 3 X 12 LYING INCLINE BENCH DB ROWS: 3 X 12 CABLE STRAIGHT ARM PUSH-DOWN: 3 X 12 ALTERNATING BICEP CURLS: 3 X 10 EACH SIDE CONCENTRATION CURLS: 3 X 10 EACH SIDE ROPE CABLE CURLS: 3 X 15

6 SATURDAY LEGS / ABS / CALVES WEEK THREE WEEK FOUR LEG PRESS: 4 X 10 4 reps 4 reps SINGLE LEG SQUAT: 3 X 10 LEG EXTENSIONS: 4 X 10 4 reps SUMO SQUATS: 3 X 10 DEADLIFTS: 4 X 10 4 reps SEATED CALF RAISES: 3 X 20 STANDING CALF RAISES: 3 X 20 SIDE CRUNCHES: 3 X 20 EACH SIDE SCISSOR KICKS: 3 X 20 REVERSE CRUNCHES: 3 X 20 4 reps 4 reps

7 NOTES:

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