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FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015

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FROM FLAT TO ALL THAT –

Jamie Eason Middleton’s Program 2015

MONDAY – GLUTES / ABS

WEEK THREE –

WEEK FOUR –

SQUATS

: 3 X 10

Weight Used –

Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

WEIGHTED HIP THRUSTS

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

DEADLIFTS

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

SINGLE-LEG SQUAT

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

BAND SIDE-STEPS (abduction)

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

WEIGHTED STRAIGHT LEG CRUNCH

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

HEELS TO CEILING CRUNCHES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

BICYCLE CRUNCHES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

(2)

TUESDAY – SHOULDERS / TRIS / CARDIO

WEEK THREE –

WEEK FOUR –

DB SHOULDER PRESS

: 3 X 10

Weight Used –

Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

DB FRONT DELT RAISES

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

45 DEGREE LYING LATERAL RAISES

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

REAR DELT ROPE PULLS

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

NARROW PUSH-UPS

: 3 X 15

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

INCLINE BENCH SKULLCRUSHERS

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

CARDIO:

REPEAT 6 TIMES

STEPMILL

: 3 MINS

1 SET ____ 2 SET ____ 3 SET ____ 4 SET ____ 5 SET ____ 6 SET ____

1 SET ____ 2 SET ____ 3 SET ____ 4 SET ____ 5 SET ____ 6 SET ____

JUMP LUNGES

: 20

1 SET ____ 2 SET ____ 3 SET ____ 4 SET ____ 5 SET ____ 6 SET ____

1 SET ____ 2 SET ____ 3 SET ____ 4 SET ____ 5 SET ____ 6 SET ____

BICYCLE CRUNCHES

: 25

1 SET ____ 2 SET ____ 3 SET ____ 4 SET ____ 5 SET ____ 6 SET ____

1 SET ____ 2 SET ____ 3 SET ____ 4 SET ____ 5 SET ____ 6 SET ____

(3)

WEDNESDAY – CHEST / ABS

WEEK THREE –

WEEK FOUR –

INCLINE CHEST PRESS

: 3 X 10

Weight Used –

Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

WIDE PUSH-UPS

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

DB PULL-OVERS

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

CABLE FLYES

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

UP-UP DOWN-DOWN PLANK PUSH-UPS

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

V-UPS

: 3 X 12

Weight Used –

Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

SWISS BALL AB TUCKS

: 3 X 12

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

(4)

THURSDAY – GLUTES / HAMS / CALVES

WEEK THREE –

WEEK FOUR –

QUADS PRE-FATIGUE LEG LEG-EXTENSIONS

:

3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

WALKING LUNGES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

WIDE BB SQUAT

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

ZERCHER STEP-UPS

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

LYING LEG CURLS

: 3 X 12

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

WEIGHTED HYPEREXTENSIONS

: 3 X 12

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

STANDING CALF RAISES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

SEATED CALF RAISES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

(5)

FRIDAY – BACK / BICEP / CARDIO

WEEK THREE –

WEEK FOUR –

WIDE GRIP LAT PULL-DOWN

: 3 X 12

Weight Used –

Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

NARROW GRIP LAT PULL-DOWN

: 3 X 12

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

LYING INCLINE BENCH DB ROWS

: 3 X 12

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

CABLE STRAIGHT ARM PUSH-DOWN

: 3 X 12

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

ALTERNATING BICEP CURLS

: 3 X 10 EACH

SIDE

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

CONCENTRATION CURLS

: 3 X 10 EACH SIDE

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

ROPE CABLE CURLS

: 3 X 15

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

(6)

SATURDAY – LEGS / ABS / CALVES

WEEK THREE –

WEEK FOUR –

LEG PRESS

: 4 X 10

Weight Used –

Sets –

1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____

SINGLE LEG SQUAT

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

LEG EXTENSIONS

: 4 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____

SUMO SQUATS

: 3 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

DEADLIFTS

: 4 X 10

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____

SEATED CALF RAISES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

STANDING CALF RAISES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

SIDE CRUNCHES

: 3 X 20 EACH SIDE

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

SCISSOR KICKS

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

REVERSE CRUNCHES

: 3 X 20

Weight Used – Sets –

1 reps ____ 2 reps ____ 3 reps ____

Weight Used – Sets –

(7)

References

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