21DayMuscle day1
MON CHEST
TUE ARMS
WED LEGS
THU SHLDRS
FRI BACK
SAT CHEST
SUN ARMS
ARNOLD
50 CENT
MENTZER
ARNOLD
ZANE
50 CENT
ZANE
1 SHLDRS
2 LEGS
3 BACK
4 CHEST
5 ARMS
6 SHLDRS
7 BACK
50 CENT
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
MISC
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 MISC 21DayMSC
Group Chest
Exercise Bench Press
Incline Dumbbell Press
Flat Dumbbell Fly Cable Cross-overs Flat Dumbbell Fly Cable Cross-overs Flat Dumbbell Fly Cable Cross-overs
PST Personal Trainer
Start Time: Stop Time: Total Time:
TUE 07/08/2014 Workout #1 of 21 Est. Time: 21 min.
Goal 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x
F 10 10 8 8 8 10 8 8 8 10 10 10 10 10 10
Rest 60 sec. 90 sec. 120 sec. 120 sec. 120 sec. 30 sec. 60 sec. 60 sec. 60 sec. 0 sec. 45 sec. 0 sec. 45 sec. 0 sec. 45 sec.
Actual x x x x x x x x x x x x x x x
p. 1
'or.ur] poleurlsa oql o] oJedtuo) pue aurl lelo] aL{} a}eln)le) 's 'or,url dols 3q] proler pue '(aOed qlea ,l"o urolloq aq] ]e) osr)raxo ]sel aLl] ro+ ]as leuU aql qslulJ ', '(senbruq:e1 po)ue^pe aql) s;erue1ur ]ser pue slas arnlre+ aloN 'uMop do1 tuol1 ]as qlea ale;duo3 'g ('sdar g x sql 56I sr +as lsr,l. lsserd q:uaq aql sr osr)raxa lsr+ aql llsaql aql slq] u! dno:6 al)snu lsJr+ aqj) 'abed aqt lo +al dol oq] uo urOeg '7 'aur+ uels pue olep aq] pJolau 'I
sr a;du;exa
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sJaplnoLls 'auirl aql ]o %86 ]! qceai plnoqs no,i-1q8ram IVOC lno^ sr srql iasool salJsnul rno^ la8 o] op ol paau no^ leqM op .ro+ asaqi ol ]las.rno^ lrull -sdn-urJem +,uoc 'slas dn-u]el aldnoJ e Surop ssard qrueq ro+ g-I slas
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:sdeg x 1qB;e6
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urer] o] dnor8 al3snu
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Surpn;our 'lnoyrom
alli lnoqe uorlprxrolur surpluol
srql :rappoH ilolJo/l
;tu.ro1 .rno{ 1o asuadxe aq} }e Janau }nq 'de.r .raqloue op },ue) nor{ ;r1un 6utU1 daa; 'urnu.r -rurur e se sde: ]a6re] aql Jo+ looqs no{ 's}as asaLl} uO 's}as oJnlre+ a1r1 'senbrur4)a} pe)ue^pe oror.u aql +o auros +o oreMe no{ eleu o1 peprnord sr uorleue;dxo srql 'urouoq ot dot '}q6r.r o1
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spea:
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IAIVUDOUd DNINIVUI
IH9I3M IUTANOUg WNWIXVIN
TUE ARMS
WED LEGS
THU SHLDRS
FRI BACK
SAT CHEST
SUN ARMS
ARNOLD
50 CENT
MENTZER
ARNOLD
ZANE
50 CENT
ZANE
1 SHLDRS
2 LEGS
3 BACK
4 CHEST
5 ARMS
6 SHLDRS
7 BACK
50 CENT
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
MISC
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 MISC 21DayMSC
Group Chest
Exercise Bench Press
Incline Dumbbell Press
Flat Dumbbell Fly Cable Cross-overs Flat Dumbbell Fly Cable Cross-overs Flat Dumbbell Fly Cable Cross-overs
PST Personal Trainer
Start Time: Stop Time: Total Time:
TUE 07/08/2014 Workout #1 of 21 Est. Time: 21 min.
Goal 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x 0 x
F 10 10 8 8 8 10 8 8 8 10 10 10 10 10 10
Rest 60 sec. 90 sec. 120 sec. 120 sec. 120 sec. 30 sec. 60 sec. 60 sec. 60 sec. 0 sec. 45 sec. 0 sec. 45 sec. 0 sec. 45 sec.
Actual x x x x x x x x x x x x x x x
p. 1
'or.ur] poleurlsa oql o] oJedtuo) pue aurl lelo] aL{} a}eln)le) 's 'or,url dols 3q] proler pue '(aOed qlea ,l"o urolloq aq] ]e) osr)raxo ]sel aLl] ro+ ]as leuU aql qslulJ ', '(senbruq:e1 po)ue^pe aql) s;erue1ur ]ser pue slas arnlre+ aloN 'uMop do1 tuol1 ]as qlea ale;duo3 'g ('sdar g x sql 56I sr +as lsr,l. lsserd q:uaq aql sr osr)raxa lsr+ aql llsaql aql slq] u! dno:6 al)snu lsJr+ aqj) 'abed aqt lo +al dol oq] uo urOeg '7 'aur+ uels pue olep aq] pJolau 'I
sr a;du;exa
ralel ol.ralai pue ssarSord rno^ roluour o] elPp +uelrodrur no^ sa^r8 lool lear8 srql Suole oB no^ se pasn slq8rar iERIaE pue slq8ra^ lnolroM ltroB rno^ prolai o] saleds asall] asn :lBurnol
l
i
I
u/\ opqsnd
sdecul
lloqrPE roqceeJd
ssord lleqqurno peleos
'(sdar lo Jaqunu pauueld aq] Buqalduro3 rau? 'papaau 'pasn ]q8ram +o lunouie aql dorc) iutrttro-trsi-d6l
sJaplnoLls 'auirl aql ]o %86 ]! qceai plnoqs no,i-1q8ram IVOC lno^ sr srql iasool salJsnul rno^ la8 o] op ol paau no^ leqM op .ro+ asaqi ol ]las.rno^ lrull -sdn-urJem +,uoc 'slas dn-u]el aldnoJ e Surop ssard qrueq ro+ g-I slas
I
rueu las srq]
se-
.9199:. 9x06z
op-arnle+ ol aJnlrel
aI4 :los
a{11 lleqqun6
lsaSSns
1e13
I
osaqr allsnur iles ]xau aq] Surop arolaq ]sar o] aur] ]o ]unoure
.ro+
:sdeg x 1qB;e6
'3 a) dnor8 asn.raxa lsT
urer] o] dnor8 al3snu
]sI
aqf :lP^ialul lsou
'uil.x 0z
g, :eurf lsf
]o l, # lno)roM
wvu9oud Hr9Nrurs oNV rzrs r])snlA zr18
)rrM-,
uoJ r9vd
lndrno l'rdlrvs
'sa)ie+ +nolj.rol rno,( au4 le+ol aq+ se lla/v\ se +nolro/!\ rnoi{ dols pue Uels no^ aur+ aq] prolal o] pasn sr lq8u aq+ ol uunloJ ]sel aq1 ']no -)jroM aq] alalduioJ ol no^ alel plnoqs aurl aql puB '(slno)ilofl\ lelo] ]o) # ]nolj.roM eq] '(^ep []Jea ur srq] lll] /{ldLurs) lno)iror aq] ]o alep eq1'aLueu rnol
I
Surpn;our 'lnoyrom
alli lnoqe uorlprxrolur surpluol
srql :rappoH ilolJo/l
;tu.ro1 .rno{ 1o asuadxe aq} }e Janau }nq 'de.r .raqloue op },ue) nor{ ;r1un 6utU1 daa; 'urnu.r -rurur e se sde: ]a6re] aql Jo+ looqs no{ 's}as asaLl} uO 's}as oJnlre+ a1r1 'senbrur4)a} pe)ue^pe oror.u aql +o auros +o oreMe no{ eleu o1 peprnord sr uorleue;dxo srql 'urouoq ot dot '}q6r.r o1
Ual-)ooq {ue e1r; lsnf
spea:
I
llnorH)s rno)uo^ uno^ MolloJ
oNV
cvru or A oH
IAIVUDOUd DNINIVUI
IH9I3M IUTANOUg WNWIXVIN
