Workout Plan

Strength Training:
	Full Body Workout, Three Weeks
	Alternate Targeted Workouts Every Four Weeks

Cardio:
	Couch to 5K Program (http://www.c25k.com/)
	1-2 Swim Sessions Per Week


Full Body (MWF):
	Quadriceps		-	Dumbbell Squats
	Hamstrings		-	Leg Curl
	Calves			-	Dumbbell Calf Raises
	Back			-	Dumbbell Bent-Over Row
	Deltoid (Side)		-	Dumbbell Upright Row
	Chest			-	Dumbbell Bench Press
	Biceps			-	Alternating Dumbbell Curl
	Triceps			-	Bench Dip
	Abdominal		-	Full Sit-Up

Targeted Routine 1 – (ABCx)
	A (Chest & Back):
	Chest (General)		-	Bench Press
	Back (Lats)		-	Cable Pulldown
	Chest (Upper)		-	Incline Bench Press
	Back (General)		-	Bent-Over Row
	Chest (General) (aux)	-	Chest Fly
	Trapezius (Upper)	-	Dumbbell Shrug

	B (Legs):
	Quadriceps		-	Dumbbell Squats
	Hamstrings		-	Leg Curl
	Quadriceps (aux)	-	Leg Extensions
	Glute			-	Lunge
	Hip Adductors		-	Hip Adduction
	Hip Abductors		-	Hip Abduction
	Calves (General)	-	Dumbbell Calf Raises
	Hip Flexors		-	Lying Leg Raise
	Calves (Soleus)		-	Seated Calf Raise
	Tibialis Anterior	-	Dumbbell Reverse Calf Raise
	Abdominal		-	Full Sit-Up
	Obliques		-	Twist-Up

	C (Arms & Shoulders):
	Deltoid (Front)		-	Shoulder Press
	Deltoid (Side)		-	Upright Row
	Deltoid (Rear)		-	Rear Delt Row
	Triceps			-	Lying Triceps Extension
	Biceps			-	Alternating Dumbbell Curl
	Triceps (aux)		-	Pushdown with Rope
	Brachialis		-	Concentration Curl
	Brachioradialis		-	Alternating Hammer Curl
	Wrist Flexors		-	Wrist Curl
	Wrist Extensors		-	Reverse Wrist Curl




Targeted Routine 2 – (AxBx)
	A (Torso):
	Chest (General)		-	Bench Press
	Back (Lats)		-	Pulldown
	Chest (Upper)		-	Incline Bench Press
	Back (General)		-	Bent-Over Row
	Deltoid (Front)		-	Shoulder Press
	Deltoid (Side)		-	Upright Row
	Deltoid (Rear)		-	Rear Delt Row
	Trapezius (Upper)	-	Shrug

	B (Legs & Arms):
	Quadriceps		-	Dumbbell Squat
	Hamstrings		-	Leg Curl
	Quadriceps (aux)	-	Leg Extensions
	Calves			-	Standing Calf Raise
	Triceps			-	Lying Triceps Extension
	Hip Flexors		-	Lying Leg Raises
	Biceps			-	Bicep Curl
	Abdominal		-	Full Sit-Ups
	Obliques		-	Twist-Ups