Lesson 10.1

Random workouts produce random results.

Knowing what you're going to do before you go into the gym will produce significantly better results. This isn't improv, don't make it up as you go.


This marks the official start of your one and only assignment for the semester.

Create a 2-Day, 3-Day, or 4-Day Weight Training Program.

Due by the end of Week 11.During this lesson we'll go over Step 1 and 2 of designing your own training Program. See the Assignment page for a step-by-step guide on how to design your own Training Program.


Upper Body Band Warmup 1x8

Horizontal Pull Aparts
Vertical Pull Aparts
Front Raise
OH Press
High Pull
Bicep Curl
Chest Press
Chest Fly


Upper Body 4.1

A: BB Bench Press 4x6

B1: BB OH Press x33222
B2: Inverted Row 4x8

C1: Bicep Curl 3x8
C2: Tricep Ext Rolling or Skullcrusher 3x10