21DayMuscle Day3
TUE
WED
THU
FRI
SAT
SUN
MON
CHEST
ARMS
LEGS
SHLDRS
BACK
CHEST
ARMS
ARNOLD
ZANE
MENTZER
50 CENT
ZANE
50 CENT
50 CENT
1 SHLDRS
2 LEGS
3 BACK
4 CHEST
5 ARMS
6 SHLDRS
7 BACK
ARNOLD
ARNOLD
MENTZER
ZANE
MENTZER
ZANE
50 CENT
8 LEGS
9 CHEST
10 ARMS
11 SHLDRS
12 BACK
13 LEGS
14 ARMS
ZANE
MENTZER
ARNOLD
ZANE
ARNOLD
50 CENT
50 CENT
15
16
17
18
19
20
21
Training Calendar 21 Day Muscle Mayhem
SUN 06 JUL
MON 07 JUL
21MUSCLE
21DayMSC
TUE 08 JUL
WED 09 JUL
THU 10 JUL
FRI 11 JUL
SAT 12 JUL
Chest
Tricep Biceps
Legs
Shoulder
Back
13 JUL
14 JUL
15 JUL
16 JUL
17 JUL
18 JUL
19 JUL
Chest
Biceps Tricep
Shoulder
Legs
Back
Chest
Tricep Biceps
20 JUL
21 JUL
22 JUL
23 JUL
24 JUL
25 JUL
26 JUL
Shoulder
Back
Legs
Chest
Tricep Biceps
Shoulder
Back
27 JUL
28 JUL
29 JUL
30 JUL
31 JUL
01 AUG
02 AUG
Legs
Tricep Biceps
PST Personal Trainer
p. 1
21 Day Muscle Mayhem 21 Day Muscle Mayhem 21MUSCLE 21DayMSC
Group Legs
Exercise Squat
Leg Press
Leg Extension
Straight Leg Deadlift
PST Personal Trainer
Start Time: Stop Time: Total Time:
THU 07/10/2014 Workout #3 of 21 Est. Time: 46 min.
Goal 75 x 85 x 95 x 110 x 100 x 90 x 60 x 80 x 95 x 95 x 70 x 90 x 100 x 100 x 75 x 85 x 95 x 95 x
F 5 5 3 1 3 5 8 6 5 5 8 6 6 6 8 6 6 6
F
F
F
Rest 105 sec. 150 sec. 180 sec. 180 sec. 180 sec. 180 sec. 105 sec. 150 sec. 180 sec. 180 sec. 90 sec. 120 sec. 120 sec. 120 sec. 90 sec. 120 sec. 120 sec. 120 sec.
Actual x x x x x x x x x x x x x x x x x x
p. 3
WED
THU
FRI
SAT
SUN
MON
CHEST
ARMS
LEGS
SHLDRS
BACK
CHEST
ARMS
ARNOLD
ZANE
MENTZER
50 CENT
ZANE
50 CENT
50 CENT
1 SHLDRS
2 LEGS
3 BACK
4 CHEST
5 ARMS
6 SHLDRS
7 BACK
ARNOLD
ARNOLD
MENTZER
ZANE
MENTZER
ZANE
50 CENT
8 LEGS
9 CHEST
10 ARMS
11 SHLDRS
12 BACK
13 LEGS
14 ARMS
ZANE
MENTZER
ARNOLD
ZANE
ARNOLD
50 CENT
50 CENT
15
16
17
18
19
20
21
Training Calendar 21 Day Muscle Mayhem
SUN 06 JUL
MON 07 JUL
21MUSCLE
21DayMSC
TUE 08 JUL
WED 09 JUL
THU 10 JUL
FRI 11 JUL
SAT 12 JUL
Chest
Tricep Biceps
Legs
Shoulder
Back
13 JUL
14 JUL
15 JUL
16 JUL
17 JUL
18 JUL
19 JUL
Chest
Biceps Tricep
Shoulder
Legs
Back
Chest
Tricep Biceps
20 JUL
21 JUL
22 JUL
23 JUL
24 JUL
25 JUL
26 JUL
Shoulder
Back
Legs
Chest
Tricep Biceps
Shoulder
Back
27 JUL
28 JUL
29 JUL
30 JUL
31 JUL
01 AUG
02 AUG
Legs
Tricep Biceps
PST Personal Trainer
p. 1
21 Day Muscle Mayhem 21 Day Muscle Mayhem 21MUSCLE 21DayMSC
Group Legs
Exercise Squat
Leg Press
Leg Extension
Straight Leg Deadlift
PST Personal Trainer
Start Time: Stop Time: Total Time:
THU 07/10/2014 Workout #3 of 21 Est. Time: 46 min.
Goal 75 x 85 x 95 x 110 x 100 x 90 x 60 x 80 x 95 x 95 x 70 x 90 x 100 x 100 x 75 x 85 x 95 x 95 x
F 5 5 3 1 3 5 8 6 5 5 8 6 6 6 8 6 6 6
F
F
F
Rest 105 sec. 150 sec. 180 sec. 180 sec. 180 sec. 180 sec. 105 sec. 150 sec. 180 sec. 180 sec. 90 sec. 120 sec. 120 sec. 120 sec. 90 sec. 120 sec. 120 sec. 120 sec.
Actual x x x x x x x x x x x x x x x x x x
p. 3
