Platinum WOrkout

Warm Up - 10 minutes Bench Press - (8,6,4 - superset last set with elevated pushups, to failure) Incline Bench - (8,6,4 - superse t last set with pushups, done to failure) Barbell Curl (3x6) Incline Dumbbell Curl (2x6) Triceps Dip (2x8) Triceps Pushdown (3x6) Hanging Knee Raise (10,15) Cool Down - 12 m inutes interval cardio Tuesday - Lower Body Warm Up - 10 min utes Squats (10,8,6,4) Leg Extension - (2x8) Lying Leg Curl (8,6,4) Romanian Deadlift (3x10) Wednesday - 30 m inutes of steady-state cardio Thursday - Shoulders, Triceps, Abs Seated Dumbbell Press (8,6,4) Bent-Over Lat Raise (8,6,6) Dumbbell Lat Raise (2x8) Scooter s Ab Circuit (15 reps: Situps/Crun ches/Jackknife - 2 supersets) Skullcrushers/Dips Superset (8,6,6) Triceps Pushdowns (2x15) Friday - Back, Cardio Pullups (3xFailu re) Bent-Over Row (8,6,4) Seated Row (8,6,4) 25 minutes interval cardio Saturday/Sunday - Active Rest Week 8-9: Strength , Part II Monday - Chest Incline Bench (3x5) Dips (3x 5) Elevated Pushups (Failure) superset w/ Incline Flyes (15 reps) 30 minutes interval cardio (30 sec. sprints, 1 min. jog) Tuesday - Back, Abs Warm Up - 10 minutes Pullup (3x5) Seated R ow (3x5) Bent-Over Row (2x15) Scooter s Ab Circuit (3 se ts 20 reps: Cable Crunch/Hanging Knee Raise/Knee-In) Wednesday - 35 minutes c ardio Thursday - Arms, Abs Warm Up - 10 minutes Standing Barbell Curl (3x5) Dips (3x5) Preacher Curl (3x5) Triceps Pushdown (3x10) Scooter s Ab Circuit (2 sets, 15 reps: Rev erse Crunch/Decline Situp/Knee-In) Friday - Legs, Shoulders Warm Up - 10 minutes Squats (3x5) Leg Extension (3x5) Lying Leg Curl (3x5) Standing Calf Raise (3x5) Seated B arbell Press (3x5) 20 minutes interval cardio (30 sec. sprints with 1 min. jog) Saturday/Sunday - Active Rest Week 10: Active Rest Week 11: Muscle-Up Monday - Chest, Back, Shoulders Bench Press/Elevated Pushup Superset (2x15-20) Incline Bench (1x15-20) One-arm Dumbbell Row/Bent-Over Row Superset (2x15-20) Lat Pulldown (1x 15-20) Upright Row/Seated Dumbbell Press Superset (2x15-20) Scooter s Ab Circuit (2 sets, 20 reps: Jackknife/Hanging Running Man/Crunch) Cardio - 30 minutes Tuesday - Legs Squats/Leg Extension Superset (1 5,20,25,10) Lying Leg Curl/Hyperextension Superset (5,8,8,6,20) Cardio - 30 minutes Wednesday - 20 minutes interval cardio Thursday - Arms Barbell Curl/Dips Superset (10,8,6,5,20) Preacher Curl/Skull Crus her Superset (10,8,6,5,20) Scooter s Ab Circuit (2 sets, 20 reps: Jac kknife/Hanging Running Man/Crunch) Cardio - 30 minutes Friday Scooter s Cardio Circuit 1 minute jump rope 30 sec. pushups 30 sec. jump rope 30 sec. pushups Rest 1 minute and repeat until 20 minutes of total work Saturday - Upper Body Incline Bench (8,8,6,15/,6) Pullup (8,8,6,15/,6) Seated Dumbbell Press (8,8,6,15/,6) Cardio - 40 minutes Sunday Active Rest Week 12: Rest-Pause Monday - Chest, Biceps Incline Bench 3x(5/15,5/15,5/15,5/15) Bench 3x(3/15,3/15,3/15,3/15) Barbell Curl 3x(5/15,5/15,5/15,5/15) Preacher Curl 3x(3/15,3/15,3/15, 3/15) Cardio - 30 minutes Tuesday - Back, Triceps Bent-Over Row 3x(5/15,5/15,5/15,5/15) Seated Row 3x(3/15,3/15,3/15,3/1 5) Triceps Pushdown 3x(5/15,5/15,5/15,5/15) Dips 3x( 3/15,3/15,3/15,3/15) Wednesday - Scooter s sprint workout 5 min. w arm up Sprint for 30 sec, rest for 30 sec. Alternate for 30 minutes Thursday - Scooter s cardio circuit 1 minute jump ro pe 30 sec. pushups 30 sec. jump rope 30 sec. pushups Rest 1 minute and repeat until 30 minutes of tot al work Friday - Shoulders, Abs, Cardio Seated dumbbell press 3x(5/15,5/15,5/15,5/15) Upright Row 3x(3/15,3/15,3/15,3/15) Cable Crunch Hanging running man 35 min. walk Saturday - Legs Squats 3x(5/15,5/15,5/15,5/15) Leg extension 3x

(3/15,3/15,3/15,3/15) Lying leg curl 3x(5/15,5/15,5/15,5/15) Romanian deadlift 3x(3/15,3/15,3/15,3/15) Sunday - Active Rest Week 13: S ame as Week 11 Week 14: Same as Week 12 Week 15: The Player s Workout 1. Roll a die to get your exercise 1 = pushups 2 = body weight squats 3 = mountain climber 4 = crunches 5 = burp ee with jump 6 = lunges 2. Roll the die again to get the number of sets. If you roll the same number as you did on the first roll, do 20 reps of each exercise without resting, and roll again. 3. Roll the die again to determine the number of reps. Multiply this number by the number of sets, and that s how many reps you do. 4. Rest 10 seconds between sets 5. Do this workout on Monday and Friday. On Wednesday, do the same workout, but use weights. Week 16: Super-Muscle-Building Workouts Monday Warm Up - 10 minutes Chest Variety (4x20-24) Triceps Variety (3x20-25) Back Variety (4x24-30) Hamstrings Varie ty (3x24-30) Tuesday Warm Up - 10 minutes Quads Va riety (3x24-35) Shoulders Variety (2x35-40) Biceps V ariety (3x20-24) Calves Variety (3x40-50) Abs (4x6 0-70) Wednesday Warm Up - 5 minutes Sprint 1 minute, rest 1 1/2 minutes, until 40 minutes total Thursday - Active Rest Friday 45 minutes cardio Saturday Seated Row (4x8-10) Incline Bench (4x8-10) Triceps Pushdown (3x8-10) Lying Le g Curl (4x8-10) Sunday Abs (3x20) Squats (4x8-10) Standing Calf Raise (4x50) Barbell Curl (3x8) Military Press (4x8) Week 17: Super-Muscle-Building Workouts (cont.) Monday - Rest Tuesday - Cardio Run uphill 150 yards Repeat 5 times, equaling 6 total runs Sprint a 440, then jog a 440. Alternate until 4 of each Wednesday Flat/Incline Bench (6x5-7) Skull Crushers/Triceps Pushdown (4x5-7) Bent-Over Row/Lat Pull D own (6x5-7) Lying Leg Curl (5x5-7) Run 50 minutes Thursday - Rest Friday Squats/Leg Extensions (5x5-7) Military Press/Upright Row (4x4-6) Barbell Curl/Hammer Curl (4x6-8) Standing Calf Raises (3x15) Abs (4x30-40) Run 50 minutes W eek 18: Same as Week 16 Week 19: Same as Week 17 Week 20: LL s Most hardcore Worko uts Monday Chest/Cardio Circuit No.1 1. Incli ne Bench (2x10-12) 2. Incline Pushup with tubing (2x10-12) 3. Jump rope (2x 2 minutes) Chest/Cardio Circuit No. 2 1. Bench Press (2x10-12) 2. Incline Flyes (2x10) 3. Treadmill run (2x 2 minutes) 4. Dips (2x12) 5. Boxing Drills (2 minutes) Biceps/Cardio Circuit 1. Barbell Curl (3x4-6) 2. Incline dumbbell curl (3x8-10 ) 3. Preacher curl (3x12-15) 4. Sprin ts (3x 1 minute) Tuesday Run 40 minutes Wednesday Pullups (5,7,10,12) Squats (5,5,10,15) Military Press ( 7,7,10,12) Deadlifts (6,6,10) Skull-crushers (6,10,15) Thursday Rest Friday - Scooter s Track Circuit Run once around a track. Rest 30 seconds Sprint 100 yards. Walk t he turn. Stop and do 30 seconds of pushups Sprint 1 00 yards. Run 2 laps. Jog one lap. Rest 3 minutes. Repeat u ntil 35 minutes of total work is achieved. Saturday Rest Sunday Squats (8,8,10,10) Leg Extensions (8,10) Lying Leg Curl (8,10,10,10) Hyperextension (5,5,5) Alternat e 1 minute of sprinting and jogging for 30 minutes Week 21: LL s Most H ardcore Workouts Monday 30 minutes of cardio Tuesday Scooter s bsck/cardio circuit Pulldowns (5,7,10,12,15) Bent-Over Row (5,7,10,12,15) Seated Row (5x20) Box Jump (5x1 minute) Triceps Pushdowns (6,8,10) Skull-cr ushers (6,8,10) Dumbbell pulse squats (3 minutes) Wednesda y Scooter s shoulders/cardio circuit Arnold P ress (5x5) Bent-Over Lat Raise (8,8,10,10,10) Upright Row (5x5) Jump Rope (5x1 minute)

Explosive Pushups (5x30 seconds) Thursday Alternate joggin g and sprinting in 1 minute intervals totaling 30 minutes Friday Rest Saturday Squat/Leg Extension Superset (15,15,20) Lying Leg Curl/Romanian Deadlift Superset (4x10) Barbell Curl (2x 15) Preacher Curl/Incline dumbbell curl Superset (1x20) Sunday Scooter s chest/back/cardio circuit Incline Bench Press (4x1 0) Pullup (4x10) Boxing drills (4x2 minut es) Scooter s chest/back/cardio circuit Dumbbell Bench Press (4x10) One-Arm Row (4x10) Jump Rope (4x1 minute) Stepups (4x1 minute) Jump Rop e for 1 minute. Rest 45 seconds. Alternate until 20 minutes. Week 22: Do nothin g. It s a wrap.