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| Dan's 2001 |
| Body- |
| for |
| -LIFE |
| Challenge |
| Go For It! Take the |
| Body- |
| for |
| -LIFE |
| Challenge! |
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| Work-out Patterns |
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| Day 1, 29, 57 CHEST Dumbbell Bench Press Dumbbell Flyes SHOULDERS Seated Dumbbell Press Side Raises BACK 1-arm Dumbbell Rows Dumbbell Pullovers TRICEPS Dumbbell Extensions Lying Dumbbell Extensions BICEPS Seated Dumbbell Curls Standing Barbell Curls |
| All exercises listed in these patterns are to be done according to the Taining-for-LIFE Experience Principles found in Bill Phillips' Body-for-LIFE book, page 79 which means you should be doing 12, 10, 8, 6 & 12 reps at your Intensity Levels 5, 6, 7, 8, & 9 for the first exercise of a given Body Part - then 12 reps at your Intensity Level 10 for the 2nd Body Part exercise. |
| Day 2, 4, 6, 11, 13, 16, 18, 20, 25, 27, 30, 32, 34, 39, 41, 46, 48, 53, 55, 58, 62, 67, 69, 74, 81 Treadmill Day 9, 23, 37, 44, 51, 72, 79 Stationary Bike Day 60 Treadmill / Stationary Bike Combo Day 65 Stationary / Upright Bike Combo Day 83, 86 Treadmill & To the Max Cardio Solution, page 70 - June 2001 Muscle Media, & pages 52-54 Power Breathing, Turbo-Charged Janda Sit-Ups, Swiss Ball Crunches |
| Day 3, 31, 59 QUADS Leg Press Leg Extensions HAMSTRINGS Dumbbell Lunges Lying Leg Curls CALVES Standing Calf Raises Seated Calf Raises ABS Floor Crunches Decline Sit-Ups |
| Day 5, 33, 61 CHEST Incline Dumbbell Press Barbell Bench Press SHOULDERS Standing Barbell Press Bent-Over Raises BACK Wide-Grip Pulldowns Reverse-Grip Pulldowns TRICEPS Close-Grip Pushdowns Bench Dips BICEPS Incline Dumbbell Curls Hammer Curls |
| Day 8, 36, 64 QUADS Dumbbell Squats Barbell Squats HAMSTRINGS Standing Leg Curls Straight-Leg Deadlifts CALVES Angled Calf Raise One-Leg Calf Raise ABS Twist Crunches Bent-Knee Leg Raises |
| Day 10, 38, 66 CHEST Dumbbell Flyes Dumbbell Bench Press SHOULDERS Side Raises Seated Dumbbell Press BACK Dumbbell Pullovers 1-arm Dumbbell Rows TRICEPS Lying Dumbbell Extensions Close-Grip Pushdowns BICEPS Standing Barbell Curls Seated Dumbbell Curls |
| Day 12, 40, 68 QUADS Leg Extensions Leg Press HAMSTRINGS Lying Leg Curls Standing Leg Curls CALVES Seated Calf Raises Standing Calf Raises ABS Decline Sit-Ups Floor Crunches |
| Day 15, 43,71 CHEST Barbell Bench Press Incline Dumbbell Press SHOULDERS Bent-Over Raises Standing Barbell Press BACK Reverse-Grip Pulldowns Wide-Grip Pulldowns TRICEPS Bench Dips Close-Grip Pushdowns BICEPS Hammer Curls Incline Dumbbell Curls |
| Day 17, 45, 73 QUADS Barbell Squats Dumbbell Squats HAMSTRINGS Straight-Leg Deadlifts Standing Leg Curls CALVES One-Leg Calf Raise Angled Calf Raise ABS Bent-Knee Leg Raises Twist Crunches |
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| Change Your Mind! Change Your Body! Change the World! |