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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 19, 47, 75 CHEST Dumbbell Bench Press Incline Dumbell Press SHOULDERS Seated Dumbbell Press Side Raises BACK 1-arm Dumbbell Rows Reverse-Grip Pulldowns TRICEPS Dumbbell Extensions Bench Dips BICEPS Seated Dumbbell Curls Hammer 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 22, 50, 78 QUADS Leg Press Barbell Squats HAMSTRINGS Dumbbell Lunges Straight-Leg Deadlifts CALVES Standing Calf Raises One-Leg Calf Raise ABS Floor Crunches Bent-Knee Leg Raises |
| Day 24, 52, 80 CHEST Barbell Bench Press Dumbbell Flyes SHOULDERS Standing Barbell Press Side Raises BACK Wide-Grip Pulldowns Dumbbell Pullovers TRICEPS Close-Grip Pushdowns Lying Dumbbell Extensions BICEPS Seated Dumbbell Curls Standing Barbell Curls |
| Day 82 QUADS Leg Extensions Dumbbell Squats HAMSTRINGS Standing Leg Curls Lying Leg Curls CALVES Seated Calf Raises Angled Calf Raise ABS Twist Crunches Decline Sit-Ups OTHER Leg Squeeze Machine Muscle Media June 2001, pages 52-54 Power Breathing, Turbo-Charged Janda Sit-Ups, Swiss Ball Stretch Crunches |
| Day 84 CHEST Barbell Bench Press Dumbbell Flyes Dumbbell Bench Press SHOULDERS Seated Dumbbell Press Shoulder Shrugs Bent-Over, Side, Front Raises BACK 1-arm Dumbbell Rows Wide-Grip Pulldowns Back Machine, Upper, Lower TRICEPS Dumbbell Extensions Rope Pulldowns Bench Dips BICEPS Incline, Seated Dumbbell Curls Barbell Curls, Curl Machine Cross Chest Cable Curls |
| Day 26, 54 QUADS Leg Extensions Dumbbell Squats HAMSTRINGS Standing Leg Curls Lying Leg Curls CALVES Seated Calf Raises Angled Calf Raise ABS Twist Crunches Decline Sit-Ups |
| Day 85 CHEST Dumbbell Flyes Incline Dumbbell Press Dumbbell Bench Press SHOULDERS Seated Dumbbell Press Shoulder Shrugs Side Raises BACK 1-arm Dumbbell Rows Row Machine Wide & Reverse-Grip Pulldowns TRICEPS Dumbbell Extensions Close-Grip Push-Ups Close-Grip Pushdowns BICEPS Seated Dumbbell Curls Standing Barbell Curls E-Z Curls |
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| Day 84, 87 QUADS Leg Press Leg Extensions HAMSTRINGS Dumbbell Lunges Straight-Leg Deadlifts CALVES Standing Calf Raises ABS Cable Ab Crunches To the Max Cardio Solution Decline Sit-Ups OTHER 20 Km Bike Ride Muscle Media June 2001, pages 52-54 Power Breathing, Turbo-Charged Janda Sit-Ups, Swiss Ball Stretch Crunches |
| Day 87 CHEST Barbell Bench Press Dumbbell Flyes Incline Dumbbell Press SHOULDERS Bent-Over Raises Side Raises Standing Barbell Press BACK Dumbbell Pullovers Wide & Reverse-Grip Pulldowns 1-arm Dumbbell Rows TRICEPS Bench Dips Close-Grip Pushdowns Lying Dumbbell Extensions BICEPS Standing Barbell Curls Seated Dumbbell Curls Machine Curls |
| Change Your Mind! Change Your Body! Change the World! |