Workout from Tom Venuto

	WARM UP
	Arm circles	15 each direction (forward, backward)
	Tai Chi twists	15 each side (left, right)
	Trunk circles	10 each direction (left, right)
	Prisoner lunges (body weight)	15 per leg (left, right)
	Push-ups	15

Workouts are broken into Phase I and II, each lasting 4 weeks.  Each workout is done 3 times a week with at least a day of rest in between each workout.  Cardio can be done on rest days as well as workout days.  Ideally, give yourself one full rest day a week.  After repeating Phase I and II, two times each (16 weeks), take a week off.  Phase I is for muscle development and conditioning, Phase II is for strength.

	Phase I	Phase II
Reps	12-15	6-10
Sets	3	3
Purpose	Muscle Development	Strength

There are two workouts (A and B) that are alternated.  The exercises are specially chosen and with the alternation give your body 96 hours between focusing on the same muscle group.  This gives you time to heal and avoid overtraining.  In addition, each workout utilizes supersets.  So for exercises A1 and A2, for example, one set of A1 is performed, followed by one set of A2, without rest in-between.  Then rest for one minute and perform the next set.  After 3 sets, move to the next exercise group.

		WORKOUT A
	A1	Dumbbell squat (quads, lower body)
	A2	Bird dog (lower back, gluts)	15-20 reps
	B1	Dumbbell split squat/static lunge (quads, lower back)
	B2	Dumbbell row (horizontal pull)
	C1	Dumbbell bench press (horizontal push)
	C2	Plank (core)	30-60 sec
	D1	One legged toe raises (calves)

		WORKOUT B
	A1	Romanian dead lift (hips emphasized, lower body)
	A2	Shoulder press (vertical push)
	B1	One legged hip extension (hip dominant, lower body)	15-20 reps
	B2	Dumbbell pullover (vertical pull)
	C1	Reverse crunch (lower abs)	15-20 reps
	C2	Cross knee crunch (abs and rotation)	15-20 reps
	D1	Dumbbell curl (biceps)
	D2	Two-Dumbbell extension (triceps)