The Platinum Workout

Week 2: Full Body Circuit - do one circuit,15 reps of each exercise, 3 times per week.
Warm Up - 10 minutes of cardio
Quads - Leg Extension
Back - Seated Row
Abs - Crunch
Chest - Bench Press
Triceps - Pressdown
Biceps - Barbell Curl
Shoulders - Overhead Press
Hamstrings - Lying Leg Curl
Cool Down - 10 minutes of cardio

Week 3: Full Body Circuit - do 2 circuits, 15 reps of each exercise, 3 times per week.
Warm Up - 10 minutes of cardio
Quads - Barbell Squats
Back - Seated Row
Abs - Crunch
Chest - Incline Press
Triceps - Pushdown
Biceps - Barbell Curl
Shoulders - Arnold Press
Hamstrings - Lying Leg Curl
Cool Down - 15 minutes of cardio

Week 4: Split Training

Monday/Thursday - Upper Body
Warm Up - 10 minutes
Bench Press (3x12)
Incline Flye (3x12)
Standing Barbell Curl (3x12)
Lat Pulldown (3x12)
Triceps Pushdown (3x12)
Military Press (3x12)
Upright Row (3x12)
Cool Down - 15 minutes

Tuesday/Friday - Lower Body, Abs

Warm Up - 10 minutes
Squats (3x12)
Leg Extension (3x12)
Lying Leg Curl (3x12)
Romanian Deadlift (3x12)
Seated Calf Raise (3x12)
Standing Calf Raise (3x12)
Crunches (3x12)
Reverse Crunches (3x12)
Cool Down - 15 minutes

Week 5: Split Training

Monday/Thursday - Upper Body
Warm Up - 10 minutes
Incline Bench Press (3x8)
Incline Flye (3x8)
Incline Dumbbell Curl (3x8)
 Lat Pulldown (3x8)
One-Arm Dumbell Row (3x8)
Triceps Dip (3x8)
Seated Dumbbell Press (3x8)
Upright Row (3x8)
Cool Down - 20 minutes
Tuesday/Friday - Lower Body, Abs
Squats (3x8)
Dumbbell Lunge (3x8)
Romanian Deadlift (3x8)
Lying Leg Curl (3x8)
Seated Calf Raise (3x8)
Standing Calf Raise (3x8)
Bicycle Crunch (3x8)
Knee-Ins (3x8)
Cool Down - 15 minutes
Week 6-7: Strength, Part 1
Monday - Chest, Arms, Abs
Warm Up - 10 minutes
Bench Press - (8,6,4 - superset last set with elevated pushups, to failure)
Incline Bench - (8,6,4 - superset last set with pushups, done to failure)
Barbell Curl (3x6)
Incline Dumbbell Curl (2x6)
Triceps Dip (2x8)
Triceps Pushdown (3x6)
Hanging Knee Raise (10,15)
Cool Down - 12 minutes interval cardio
Tuesday - Lower Body
Warm Up - 10 minutes
Squats (10,8,6,4)
Leg Extension - (2x8)
Lying Leg Curl (8,6,4)
Romanian Deadlift (3x10)
Wednesday - 30 minutes of steady-state cardio
Thursday - Shoulders, Triceps, Abs
Seated Dumbbell Press (8,6,4)
Bent-Over Lat Raise (8,6,6)
Dumbbell Lat Raise (2x8)
Scooterʼs Ab Circuit (15 reps: Situps/Crunches/Jackknife - 2 supersets)
Skullcrushers/Dips Superset (8,6,6)
Triceps Pushdowns (2x15)
Friday - Back, Cardio
Pullups (3xFailure)
Bent-Over Row (8,6,4)
Seated Row (8,6,4)
25 minutes interval cardio
Saturday/Sunday - Active Rest
Week 8-9: Strength, Part II
Monday - Chest
Incline Bench (3x5)
Dips (3x5)
Elevated Pushups (Failure) superset w/ Incline Flyes (15 reps)
30 minutes interval cardio (30 sec. sprints, 1 min. jog)
Tuesday - Back, Abs
Warm Up - 10 minutes
Pullup (3x5)
Seated Row (3x5)
Bent-Over Row (2x15)
 Scooterʼs Ab Circuit (3 sets 20 reps: Cable Crunch/Hanging Knee
Raise/Knee-In)
Wednesday - 35 minutes cardio
Thursday - Arms, Abs
Warm Up - 10 minutes
Standing Barbell Curl (3x5)
Dips (3x5)
Preacher Curl (3x5)
Triceps Pushdown (3x10)
Scooterʼs Ab Circuit (2 sets, 15 reps: Reverse Crunch/Decline Situp/Knee-In)
Friday - Legs, Shoulders
Warm Up - 10 minutes
Squats (3x5)
Leg Extension (3x5)
Lying Leg Curl (3x5)
Standing Calf Raise (3x5)
Seated Barbell Press (3x5)
20 minutes interval cardio (30 sec. sprints with 1 min. jog)
Saturday/Sunday - Active Rest

Week 10: Active Rest

Week 11: Muscle-Up

Monday - Chest, Back, Shoulders
Bench Press/Elevated Pushup Superset (2x15-20)
Incline Bench (1x15-20)
One-arm Dumbbell Row/Bent-Over Row Superset (2x15-20)
Lat Pulldown (1x15-20)
Upright Row/Seated Dumbbell Press Superset (2x15-20)
Scooterʼs Ab Circuit (2 sets, 20 reps: Jackknife/Hanging Running
Man/Crunch)
Cardio - 30 minutes
Tuesday - Legs
Squats/Leg Extension Superset (15,20,25,10)
Lying Leg Curl/Hyperextension Superset (5,8,8,6,20)
Cardio - 30 minutes
Wednesday - 20 minutes interval cardio
 Thursday - Arms
Barbell Curl/Dips Superset (10,8,6,5,20)
Preacher Curl/Skull Crusher Superset (10,8,6,5,20)
Scooterʼs Ab Circuit (2 sets, 20 reps: Jackknife/Hanging Running
Man/Crunch)
Cardio - 30 minutes
Friday - Scooterʼs Cardio Circuit
1 minute jump rope
30 sec. pushups
30 sec. jump rope
30 sec. pushups
Rest 1 minute and repeat until 20 minutes of total work
Saturday - Upper Body
Incline Bench (8,8,6,15/,6)
Pullup (8,8,6,15/,6)
Seated Dumbbell Press (8,8,6,15/,6)
Cardio - 40 minutes
Sunday - Active Rest

Week 12: Rest-Pause

Monday - Chest, Biceps
Incline Bench 3x(5/15,5/15,5/15,5/15)
Bench 3x(3/15,3/15,3/15,3/15)
Barbell Curl 3x(5/15,5/15,5/15,5/15)
Preacher Curl 3x(3/15,3/15,3/15,3/15)
Cardio - 30 minutes
Tuesday - Back, Triceps
Bent-Over Row 3x(5/15,5/15,5/15,5/15)
Seated Row 3x(3/15,3/15,3/15,3/15)
Triceps Pushdown 3x(5/15,5/15,5/15,5/15)
Dips 3x(3/15,3/15,3/15,3/15)
Wednesday - Scooterʼs sprint workout
5 min. warm up
Sprint for 30 sec, rest for 30 sec.
Alternate for 30 minutes
Thursday - Scooterʼs cardio circuit
1 minute jump rope
 30 sec. pushups
30 sec. jump rope
30 sec. pushups
Rest 1 minute and repeat until 30 minutes of total work
Friday - Shoulders, Abs, Cardio
Seated dumbbell press 3x(5/15,5/15,5/15,5/15)
Upright Row 3x(3/15,3/15,3/15,3/15)
Cable Crunch
Hanging running man
35 min. walk
Saturday - Legs
Squats 3x(5/15,5/15,5/15,5/15)
Leg extension 3x(3/15,3/15,3/15,3/15)
Lying leg curl 3x(5/15,5/15,5/15,5/15)
Romanian deadlift 3x(3/15,3/15,3/15,3/15)
Sunday - Active Rest

Week 13: Same as Week 11

Week 14: Same as Week 12

Week 15: The Playerʼs Workout

1. Roll a die to get your exercise
1 = pushups
2 = body weight squats
3 = mountain climber
4 = crunches
5 = burpee with jump
6 = lunges
2. Roll the die again to get the number of sets. If you roll the same number as you
did on
the first roll, do 20 reps of each exercise without resting, and roll again.
3. Roll the die again to determine the number of reps. Multiply this number by the
number
of sets, and thatʼs how many reps you do.
4. Rest 10 seconds between sets
5. Do this workout on Monday and Friday. On Wednesday, do the same workout,
but use
weights.
Week 16: Super-Muscle-Building Workouts
Monday
Warm Up - 10 minutes
Chest Variety (4x20-24)
Triceps Variety (3x20-25)
Back Variety (4x24-30)
Hamstrings Variety (3x24-30)
Tuesday
Warm Up - 10 minutes
Quads Variety (3x24-35)
Shoulders Variety (2x35-40)
Biceps Variety (3x20-24)
Calves Variety (3x40-50)
Abs (4x60-70)
Wednesday
Warm Up - 5 minutes
Sprint 1 minute, rest 1 1/2 minutes, until 40 minutes total
Thursday - Active Rest
Friday
45 minutes cardio
 Saturday
Seated Row (4x8-10)
Incline Bench (4x8-10)
Triceps Pushdown (3x8-10)
Lying Leg Curl (4x8-10)
Sunday
Abs (3x20)
Squats (4x8-10)
Standing Calf Raise (4x50)
Barbell Curl (3x8)
Military Press (4x8)
Week 17: Super-Muscle-Building Workouts (cont.)
Monday - Rest
Tuesday - Cardio
Run uphill 150 yards
Repeat 5 times, equaling 6 total runs
Sprint a 440, then jog a 440. Alternate until 4 of each
Wednesday
Flat/Incline Bench (6x5-7)
Skull Crushers/Triceps Pushdown (4x5-7)
Bent-Over Row/Lat Pull Down (6x5-7)
Lying Leg Curl (5x5-7)
Run 50 minutes
Thursday - Rest
Friday
Squats/Leg Extensions (5x5-7)
Military Press/Upright Row (4x4-6)
Barbell Curl/Hammer Curl (4x6-8)
Standing Calf Raises (3x15)
Abs (4x30-40)
Run 50 minutes
Week 18: Same as Week 16
Week 19: Same as Week 17
Week 20: LLʼs Most hardcore Workouts
Monday
Chest/Cardio Circuit No.1
1. Incline Bench (2x10-12)
2. Incline Pushup with tubing (2x10-12)
3. Jump rope (2x 2 minutes)
Chest/Cardio Circuit No. 2
1. Bench Press (2x10-12)
2. Incline Flyes (2x10)
3. Treadmill run (2x 2 minutes)
4. Dips (2x12)
5. Boxing Drills (2 minutes)
Biceps/Cardio Circuit
1. Barbell Curl (3x4-6)
2. Incline dumbbell curl (3x8-10)
3. Preacher curl (3x12-15)
4. Sprints (3x 1 minute)
Tuesday
Run 40 minutes
Wednesday
Pullups (5,7,10,12)
Squats (5,5,10,15)
Military Press (7,7,10,12)
Deadlifts (6,6,10)
Skull-crushers (6,10,15)
 Thursday
Rest
Friday - Scooterʼs Track Circuit
Run once around a track. Rest 30 seconds
Sprint 100 yards. Walk the turn.
Stop and do 30 seconds of pushups
Sprint 100 yards. Run 2 laps.
Jog one lap. Rest 3 minutes.
Repeat until 35 minutes of total work is achieved.
Saturday
Rest
Sunday
Squats (8,8,10,10)
Leg Extensions (8,10)
Lying Leg Curl (8,10,10,10)
Hyperextension (5,5,5)
Alternate 1 minute of sprinting and jogging for 30 minutes

Week 21: LLʼs Most Hardcore Workouts

Monday
30 minutes of cardio
Tuesday
Scooterʼs bsck/cardio circuit
Pulldowns (5,7,10,12,15)
Bent-Over Row (5,7,10,12,15)
Seated Row (5x20)
Box Jump (5x1 minute)
Triceps Pushdowns (6,8,10)
Skull-crushers (6,8,10)
Dumbbell pulse squats (3 minutes)
Wednesday
Scooterʼs shoulders/cardio circuit
Arnold Press (5x5)
Bent-Over Lat Raise (8,8,10,10,10)
Upright Row (5x5)
Jump Rope (5x1 minute)
Explosive Pushups (5x30 seconds)
Thursday
Alternate jogging and sprinting in 1 minute intervals totaling 30 minutes
Friday
Rest
Saturday
Squat/Leg Extension Superset (15,15,20)
Lying Leg Curl/Romanian Deadlift Superset (4x10)
Barbell Curl (2x15)
Preacher Curl/Incline dumbbell curl Superset (1x20)
Sunday
Scooterʼs chest/back/cardio circuit
 Incline Bench Press (4x10)
Pullup (4x10)
Boxing drills (4x2 minutes)
Scooterʼs chest/back/cardio circuit
Dumbbell Bench Press (4x10)
One-Arm Row (4x10)
Jump Rope (4x1 minute)
Stepups (4x1 minute)
Jump Rope for 1 minute. Rest 45 seconds. Alternate until 20 minutes.

Week 22: Do nothing. Itʼs a wrap.