The Monday through Friday workout is based on a person that trains at Conans Academy on Tuesday & Thursday, make adjustments if your Conans training falls on other days.

  In the areas that you see 12/10/8, this means 12 reps using light weight,
10 reps using medium to medium heavy weight, 8 reps using heavy weight.

RED = TRAINING AT Conans Academy
WHITE = TRAINING ON YOUR OWN AT HOME OR AT YOUR HEALTH CLUB

The Monday through Friday workout is based on a person that trains at Conans on Tuesday & Thursday, make adjustments if your training falls on other days.

  Monday = Weight Training [Back/Triceps/Legs/Calves/Forearms]
 1. Seated Rows: 10 reps x 3 sets
 2. Lat Front Pulldowns: 10 reps x 3 sets
 3. Tricep Pushdowns: 12/10/8 (total of 3 sets)
 4. Tricep Dips: 10-12 reps x 3 sets
 5. Leg Press: 12/10/10/8/8 (total of 5 sets)
 6. Squats: 12/10/8/8 (total of 4 sets)
 7. Calves: Standing 15-25 reps x 3 sets
 8. Forearms: Reverse Wrist Curls 10-15 reps x 3 sets

 Tuesday = Training at Conans Academy

 Wednesday = Cardio Day
 <select one of the three>
 1. Stationary Bike: 5-6 miles
 2. Treadmill: Run 1 1/2 miles or Walk 2 1/2 miles
 3. Bleachers: 5 sprints up, walk down, 5 sprints up, etc., for a total of 5 rounds

 Thursday = Training at Conans Academy

 Friday = Weight Training [Chest/Shoulders/Biceps/Traps/Abs]
 1. Pushups: 15-20 reps x 3-4 sets
 2. Bench Press: 10 reps x 4 sets
 3. Upright Rows (straight bar or v-bar): 10 reps x 3 sets
 4. Side Lateral Dumbbell Raises: 10 reps x 3 sets
 5. Straight Bar Biceps Curls: 12/10/8 (total of 3 sets)
 6. Hammer Dumbbell Curls: 12/8/8 (total of 3 sets)
 7. Shrugs (straight bar or dumbbells): 12/10/8/8 (total of 4 sets)
 8. Ab Crunches: 15-25 reps x 3-4 sets

 Saturday = Running Day
 <select one of the two>
 1A. Sprints/Beginner: 100 meters x 30 second rest x 3 rounds
 1B. Sprints/Advanced: 200 meters x 30 second rest x 3 rounds
   2. Cone Run: Set 2 cones approximately 20 ft. apart, start at cone #1 & run as fast as
       possible to cone #2, continue to run back & forth nonstop for 45 seconds, rest for
       1 minute, do 2 more rounds, for a total of 3 rounds.

 Sunday = Conditioning Day
 (do all of the below; workout time approximately 45 minutes)
 1. Jumping Jacks: 1 minute
 2. Karate Squats: 15 reps x 3 sets
 3. Jump Rope: 1 1/2 minutes
 4. Gator Pushups: 15 reps x 3 sets
 5. Stabilizer Squats: 12 reps x 3 sets
 6. Clap Pushups: 10 reps x 3 sets
 7. Jump Rope: 1 1/2 minutes
 8. Ab Crunches: 20 reps x 4 sets
 9. Shadow Box: 45 seconds to 1 minute x 3 sets, use Slip & Punching Drill & moving
     techniques.
10. Weighted Shadow Box (2lb. dumbbells): 30-45 seconds x 2 sets

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