Jamie Eason LiveFit 12 Week Trainer DAY 1 CHEST/TRICEPS: Wide Pushups Dumbbell Bench Press Flat Bench Cable Flyes 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 1 min rest 1 min rest 1 min rest Narrow Pushups Standing Dumbbell Triceps Extension Triceps Pushdown 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 1 min rest Standard or on knees 1 min rest 1 min rest
Jamie Eason Livefit Trainer
Dec 02, 2014
Jamie Eason Livefit 12 week Trainer
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Jamie Eason LiveFit 12 Week Trainer
DAY 1
CHEST/TRICEPS:
Wide Pushups Dumbbell Bench Press Flat Bench Cable Flyes
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Narrow Pushups Standing Dumbbell Tri-ceps Extension
Triceps Pushdown
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest Standard or on knees
1 min rest 1 min rest
DAY2
Jamie Eason LiveFit 12 Week Trainer
BACK/BICEPS
Wide-Grip Lat Pulldown One-Arm Dumbbell Row Seated Cable Rows
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min
Underhand Cable Pulldowns
Dumbbell Alter-nate Bicep Curl
One Arm Dumb-bell Preacher Curl
Standing Biceps Cable Curl
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest 1 min rest
LEGS/CALVES:
Jamie Eason LiveFit 12 Week Trainer
DAY3
LEGS/CALVES:
Leg Press Leg Extensions Wide Stance Barbell Squat
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Seated Leg Curl Standing Calf Raises Seated Calf Raise
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
DAY4
Jamie Eason LiveFit 12 Week Trainer
SHOULDER/ABS:
Seated Dumbbell Press Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
Side Lateral Raise
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Seated Bent-Over Rear Delt Raise
Exercise Ball Crunch Air Bike
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
DAY 5,6,7: REST
DAY8
Jamie Eason LiveFit 12 Week Trainer
TRICEPS
Wide Pushups Dumbbell Bench Press Flat Bench Cable Flyes
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Narrow Pushups Standing Dumbbell Tri-ceps Extension
Triceps Pushdown
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
DAY9
Jamie Eason LiveFit 12 Week Trainer
BACK
Wide-Grip Lat Pulldown One-Arm Dumbbell Row Seated Cable Rows
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min
Underhand Cable Pulldowns
Dumbbell Alter-nate Bicep Curl
One Arm Dumb-bell Preacher Curl
Standing Biceps Cable Curl
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest 1 min rest
DAY10
Jamie Eason LiveFit 12 Week Trainer
CALVES
Leg Press Leg Extensions Wide Stance Barbell Squat
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Seated Leg Curl Standing Calf Raises Seated Calf Raise
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
DAY11
Jamie Eason LiveFit 12 Week Trainer
SHOULDER/ABS:
Seated Dumbbell Press Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
Side Lateral Raise
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
Seated Bent-Over Rear Delt Raise
Exercise Ball Crunch Air Bike
3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps
1 min rest 1 min rest 1 min rest
DAY 12,13,14: REST
DAY15
Jamie Eason LiveFit 12 Week Trainer
LEGS
Leg Extensions Wide Stance Barbell Squat
Walking Barbell Lunge
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Single-Leg Bar-bell Deadlift (shown with ket-tlebell)
Lying Leg Curls Seated Calf Raise Standing Calf Raises
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
DAY16
Jamie Eason LiveFit 12 Week Trainer
BACK/BICEPS
Hammer Strength Lat Pull
Wide-Grip Lat Pulldown
Seated Narrow Grip Cable Rows
T-Bar Row
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Alternate Option: Pullup
Back Extensions Barbell Curl Incline Dumbbell Curl
Alternate Ham-mer Curl
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
DAY17
CHEST/TRICEPTS
Wide Pushups (close hand position also shown)
Incline Dumbbell Press Flat Bench Flyes
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Decline Flyes Bench Dips Lying EZ-Bar Triceps Extension
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Dumbbell Triceps Kick-back
Overhead Two Handed Triceps Extension
Cable One Arm Triceps Extension
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
DAY18
Jamie Eason LiveFit 12 Week Trainer
LEGS
Leg Extensions Wide Stance Barbell Squat
Walking Barbell Lunge
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Single-Leg Bar-bell Deadlift (shown with ket-tlebell)
Lying Leg Curls Seated Calf Raise Standing Calf Raises
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
DAY19
SHOULDER/ABS
Seated Dumbbell Press Rear-Delt Cable Flyes Dumbbell Front Raise
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Seated Arnold Press Dumbbell Lateral Raise Seated Bent-Over Rear Delt Raise
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Crunches Roman Chair Leg Raise Oblique Crunches - On The Floor
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps per side
DAY 20,21: REST
DAY22
Jamie Eason LiveFit 12 Week Trainer
LEGS
Leg Extensions Wide Stance Barbell Squat
Walking Barbell Lunge
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Single-Leg Bar-bell Deadlift (shown with ket-tlebell)
Lying Leg Curls Seated Calf Raise Standing Calf Raises
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
DAY23
BACK/BICEPS
Hammer Strength Lat Pull
Wide-Grip Lat Pulldown
Seated Narrow Grip Cable Rows
T-Bar Row
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Alternate Option:Pullup Alternate Option:bent-over barbell row
Back Extensions Barbell Curl Incline Dumbbell Curl
Alternate Ham-mer Curl
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
DAY24
Wide Pushups (close hand position also shown)
Incline Dumbbell Press Flat Bench Flyes
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Alternate Option:Machine fly
Decline Flyes Bench Dips Lying EZ-Bar Triceps Extension
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Alternate Option: bar dip
Dumbbell Triceps Kick-back
Overhead Two Handed Triceps Extension
Cable One Arm Triceps Extension
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
DAY25
Jamie Eason LiveFit 12 Week Trainer
Leg Extensions Wide Stance Barbell Squat
Walking Barbell Lunge
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Single-Leg Bar-bell Deadlift (shown with ket-tlebell)
Lying Leg Curls Seated Calf Raise Standing Calf Raises
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
DAY26
SHOULDER/ABS
Seated Dumbbell Press Rear-Delt Cable Flyes Dumbbell Front Raise
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Seated Arnold Press Dumbbell Lateral Raise Seated Bent-Over Rear Delt Raise
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Crunches Roman Chair Leg Raise Oblique Crunches - On The Floor
3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps per side
DAY 27,28: REST
DAY29
Jamie Eason LiveFit 12 Week Trainer
BACK/CARDIO
Wide Grip Overhand Pullups
3 sets of 10 reps
use smith machine bar in an incline as alternative
SUPERSET
Bent Over Barbell Row Seated Cable Rows
3 sets of 8 reps 3 sets of 8 reps
END OF SUPERSET; RESUME NORMAL SETS
Wide-Grip Lat Pulldown
One-Arm Dumbbell Row
Hammer Strength Lat Pull
Hyperexten-sions (Back Extensions)
Elliptical,Running,Stepmill
3 sets of 10 reps
3 sets of 8 reps
3 sets of 10 reps
3 sets of 8 reps
30 min medium inten-sity
Jamie Eason LiveFit 12 Week Trainer
CHEST/ABS
Wide-Grip Barbell Bench Press
Pushups (Close and Wide Hand Positions)
Cable Cross-over
Smith Ma-chine Incline Bench Press
Side-to-Side Pushups
5 sets of 8 reps
3 sets of 15 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
(1 warm-up set, 3 reg sets, 1 set of negatives)
SUPERSET
Toe Touchers Crunches
3 sets of 20 reps 3 sets of 20 reps
(legs straight in the air)
END OF SUPERSET
Knee/Hip Raise On Par-allel Bars
Cable Crunch Elliptical Trainer/Run/Step
3 sets of 10 reps 3 sets of 10 reps 30 min medium intensity
DAY31
Jamie Eason LiveFit 12 Week Trainer
LEGS
Leg Extensions Wide Stance Bar-bell Squat
Leg Press Walking Barbell Lunge
2 warm-up sets with lighter weight for 30 reps
2 lighter sets of 15 reps, 2 heavier sets to failure
4 sets of 8 reps (shoulder width stance)
3 sets of 20 reps, baby steps
Barbell Step Ups Plie Dumbbell Squat
Standing Calf Raises
Donkey Calf Raises
3 sets of 10 reps 3 sets of 15 reps 3 sets of 20 reps, last set to failure
3 sets of 20 reps, last set to failure
Leg press calf raise
Jamie Eason LiveFit 12 Week Trainer
DAY32
ARMS/ABS/CARDIO
Barbell Curl
3 sets of 10 reps
SUPERSET
Overhead Cable Curl Cable Hammer Curls - Rope Attachment
3 sets of 10 reps 3 sets of 10 reps
END OF SUPERSET
Alternate Hammer Curl Bench or Parallel Bar Dips
Skullcrushers
3 sets of 10 reps 3 sets of 15 reps 3 sets of 10 reps
Seated Triceps Press Triceps Pushdown - Rope Attachment
Air Bike
3 sets of 10 reps 3 sets of 10 reps 3 sets of 25 reps
Jamie Eason LiveFit 12 Week Trainer
ARMS/ABS/CARDIO
Jackknife Sit-Up Hanging Leg Raise (or roman chair)
Elliptical Trainer/Run/Step
3 sets of 10 reps 3 sets of 10 reps 30 min medium intensity
Jamie Eason LiveFit 12 Week Trainer
DAY34
SHOULDERS/CARDIO
Smith Machine Military Press
1 warm-up set, 3 sets of 10 reps
SUPERSET
Upright Dumbbell Rows Standing Dumbbell Mili-tary Press (shown seated)
3 sets of 10 reps 3 sets of 10 reps
END SUPER-SET
Incline Bench Front Dumb-bell Delt Raises (go light)
Rear Delt Ca-ble Flyes
Lateral Raise Rear Delt Raise
Elliptical Trainer
Jamie Eason LiveFit 12 Week Trainer
SHOULDERS/CARDIO
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps-Last set is a drop-set.
3 sets of 10 reps-Last set is a drop-set.
30 min medium inten-sity
DAY34
LEGS SUPERSET:
Seated Leg Curl Leg Extensions
3 sets of 10 reps 3 sets of 10 reps
SUPERSET
Barbell Lunge (long stride) Abductor Machine
3 sets of 20 reps 3 sets of 20 reps
SUPERSET
Lying Leg Curls Adductor Machine
3 sets of 15 reps 3 sets of 15 reps
Jamie Eason LiveFit 12 Week Trainer
LEGS SUPERSET:
Stiff-Legged Deadlift3 sets of 10 reps
Single Leg Barbell Squat 3 sets of 10 reps
Leg Press (wide stance) 3 sets of 10
Seated Calf Raise 3 sets of 10 reps
Standing Calf Raises3 sets of 10 reps
DAY35: REST
BACK/CARDIO
Wide Grip Overhand Pullups
3 sets of 10 reps
use smith machine bar in an incline as al-ternative
SUPERSET
Bent Over Barbell Row Seated Cable Rows
3 sets of 8 reps 3 sets of 8 reps
Jamie Eason LiveFit 12 Week Trainer
BACK/CARDIO
END SUPERSET
Wide-Grip Lat Pulldown
One-Arm Dumbbell Row
Hammer Strength Lat Pull
Hyperexten-sion(Back Ex-tensions)
Elliptical Trainer/Run/Step
3 sets of 10 reps
3 sets of 8 reps 3 sets of 10 reps
3 sets of 8 reps 30 min medium intensity
DAY37
CHEST/ABS
Wide-Grip Bar-bell Bench Press
Pushups (Close and Wide Hand Positions)
Cable Cross-over
Smith Machine Incline Bench Press
Side-to-Side Pushups
5 sets of 8 reps 3 sets of 15 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
CHEST/ABS
SUPERSET
Toe Touchers Crunches
3 sets of 20 reps 3 sets of 20 reps (legs straight in the air)
Knee/Hip Raise On Parallel Bars
Cable Crunch Elliptical Trainer
3 sets of 10 reps 3 sets of 10 reps 30 min medium intensity
DAY38
LEGS
Leg Extensions Wide Stance Barbell Squat
Leg Press Walking Barbell Lunge
2 warm-up sets with lighter weight for 30 reps
2 lighter sets of 15 reps, 2 heavier sets to failure
4 sets of 8 reps 3 sets of 20 reps, baby steps
(shoulder width stance)
Jamie Eason LiveFit 12 Week Trainer
LEGS
Barbell Step Ups Plie Dumbbell Squat Standing Calf Raises
Donkey Calf Raises
3 sets of 10 reps 3 sets of 15 reps 3 sets of 20 reps, last set to failure
3 sets of 20 reps, last set to failure
Leg press calf raise
DAY39
ARMS/ABS/CARDIO
Barbell Curl
3 sets of 10 reps
Jamie Eason LiveFit 12 Week Trainer
ARMS/ABS/CARDIO
SUPERSET
Overhead Cable Curl Cable Hammer Curls - Rope Attachment
3 sets of 10 reps 3 sets of 10 reps
END SUPERSET
Alternate Hammer Curl
Bench or Parallel Bar Dips Skullcrushers
3 sets of 10 reps 3 sets of 15 reps 3 sets of 10 reps
Seated Triceps Press Triceps Pushdown - Rope At-tachment
Air Bike
3 sets of 10 reps(continues below)
3 sets of 10 reps 3 sets of 25 reps
Jackknife Sit-Up Hanging Leg Raise (or ro-man chair)
Elliptical Trainer/Run/Step
3 sets of 10 reps 3 sets of 10 reps 30 min medium intensity
Jamie Eason LiveFit 12 Week Trainer
Related Documents
