IGNITE28 16training
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #1 of 16
END TIME:
Mod – High Reps
Est. Time: 40 min.
TOTAL TIME:
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
START TIME
Workout #2 of 16
END TIME:
Est. Time: 41 min.
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
M Group
START TIME
Workout #3 of 16
END TIME:
Est. Time: 36 min.
TOTAL TIME:
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #5 of 16
END TIME:
Mod – High Reps
Est. Time: 40 min.
TOTAL TIME:
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
START TIME
Workout #6 of 16
END TIME:
Est. Time: 41 min.
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
M Group
START TIME
Workout #7 of 16
END TIME:
Est. Time: 36 min.
TOTAL TIME:
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #9 of 16
END TIME:
Mod – High Reps
Est. Time: 40 min.
TOTAL TIME:
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
START TIME
Workout #10 of 16
END TIME:
Est. Time: 41 min. M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
START TIME
Workout #11 of 16
END TIME:
Est. Time: 36 min. M Group
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
TOTAL TIME:
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #13 of 16
Mod / High Reps
Est. Time: 40 min.
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
END TIME: TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
START TIME
Workout #14 of 16
END TIME:
Est. Time: 41 min. M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
START TIME
Workout #15 of 16
END TIME:
Est. Time: 36 min. M Group
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
TOTAL TIME:
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #1 of 16
END TIME:
Mod – High Reps
Est. Time: 40 min.
TOTAL TIME:
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
START TIME
Workout #2 of 16
END TIME:
Est. Time: 41 min.
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
M Group
START TIME
Workout #3 of 16
END TIME:
Est. Time: 36 min.
TOTAL TIME:
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #5 of 16
END TIME:
Mod – High Reps
Est. Time: 40 min.
TOTAL TIME:
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
START TIME
Workout #6 of 16
END TIME:
Est. Time: 41 min.
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
M Group
START TIME
Workout #7 of 16
END TIME:
Est. Time: 36 min.
TOTAL TIME:
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #9 of 16
END TIME:
Mod – High Reps
Est. Time: 40 min.
TOTAL TIME:
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
START TIME
Workout #10 of 16
END TIME:
Est. Time: 41 min. M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
START TIME
Workout #11 of 16
END TIME:
Est. Time: 36 min. M Group
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
TOTAL TIME:
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
START TIME
Monday: CH SH ARMS
Workout #13 of 16
Mod / High Reps
Est. Time: 40 min.
M Group
Exercise Dumbbell Bench Press
Chest Dumbbell Fly
Dumbbell Shoulder Press
Shoulder Dumbbell Side Raise
Triceps Pushdown Triceps
Barbell Curl Biceps
END TIME: TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
WED: LEGS
START TIME
Workout #14 of 16
END TIME:
Est. Time: 41 min. M Group Legs
Exercise Squats
Leg Press
Hamstrings
Straight Leg Deadlift
TOTAL TIME:
*
Goal
Rest
Actual
x 15
60
X
x 12
90
X
x 12
90
X
x 12
90
X
x 12
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 15
90
X
x 12
90
X
x 12
90
X
x 12
90
X
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
IGNITE-28 | A Back to Basics Intensive
IGNITE 28 ATHLETE:
DATE:
THU | Back & Arms
START TIME
Workout #15 of 16
END TIME:
Est. Time: 36 min. M Group
Exercise
Actual
x 15
60
X
x 12
60
X
x 12
60
X
x 12
60
X
x 12
90
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
x 15
60
X
Floor Crunches
3 x 15
30
X
Leg Raises
3 x 15
30
X
Back One Arm Dumbbell Row
Incline Dumbbell Curl Biceps
Laying Triceps Extension Triceps
Abs
*
Rest
Narrow Grip Lat-Pulldown
Goal
TOTAL TIME:
NOTES:
*Note: Exercises listed are simply suggestions. Any can be replaced by the exercise of your choosing.
Copyright 2016 | PST Inc All Rights Reserved
