03 SHOULDERS & ARMS

Phase 1:
weeks 1,2,3
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 4
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 2:
weeks 5,6,7
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 8
1) Yoga X
2) Core Synergistics
3) Kenpo X
4) X Stretch
5) Core Synergistics
6) Yoga X
7) Rest or X Stretch Phase 3:
weeks 9,11
1) Chest & Back, Ab Ripper X
2) Plyometrics
3) Shoulders & Arms, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch
week 10,12
1) Chest, Shoulders & Triceps, Ab Ripper X
2) Plyometrics
3) Back & Biceps, Ab Ripper X
4) Yoga X
5) Legs & Back, Ab Ripper X
6) Kenpo X
7) Rest or X Stretch