4 marathons, 4 half marathons, 40 years.

WEEK 6 Keep going! Week 6  is a daily combination of weight training and cardio. Workout 1: Chest, triceps Legs, Cardio Bench Press 4 sets,  6-8 reps Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps Cable Crossover (High Pulley) 3 sets, 6-8 reps Close Grip Bench Press 3 sets, 4-6 reps Tricep Pressdown 3 sets, 8-12 reps Standing Calf Raise 4 sets, 8-12 reps Cardio 20-30 minutes, Run, StairMaster or Rowing Workout 2: Back, Arms, Abs, Cardio Dumbbell Row 4 sets,  6-10 reps Lat Pulldown 3 sets,  6-10 reps Seated Cable Row 3 sets, 6-10 reps Barbell Curl 4 sets, 6-10 reps Concentration Curl 3 sets, 10-12 reps Cable Brunch 4 sets, 10-12 reps V-ups 3 sets, As many reps as you can. Cardio 20-30 minutes, Run, StairMaster or Rowing Workout 3: Shoulders, Traps, Legs (calves), Cardio Seated Dumbbell Shoulder Press 4 sets,  6-10 reps Dumbbell Lateral Rise

WEEK 5 If you made it to week 5, now you just have to keep going, remember nobody can steal your progress and in order to achieve your goals you just have to keep showing up. Workout 1: Chest, triceps Legs Bench Press 4 sets,  6-8 reps Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps Cable Crossover (High Pulley) 3 sets, 6-8 reps Close Grip Bench Press 3 sets, 4-6 reps One-Arm Overhead Cable Tricep Extension (low Pulley) 3 sets, 8-12 reps Tricep Pressdown 3 sets, 8-12 reps Standing Calf Raise 4 sets, 8-12 reps Seated Calf Raise 4 sets, 8-12 reps Workout 2: Back, Arms, Abs Dumbbell Row 4 sets,  6-10 reps Wide Grip Lat Pulldown 3 sets,  6-10 reps Straight-Arm Pulldown 4 sets, 6-10 reps Seated Cable Row (close) 3 sets, 6-10 reps Barbell Curl 4 sets, 6-10 reps Incline Cable Curl 3 sets, 10-12 reps Concentration Curl 3 sets, 10-12 reps Smith Machine Hip Thrust 4 set

WEEK 4 Week 4 is here! I told you it will become fun. Now, we only get 4 weight training sessions, this is my favorite program, because it gives you more time for muscle recovery, but it adds the much needed cardio time. You must complete ALL 4 workouts in order to maximize results, on the days off I am prescribing High Intensity Intervals Training; this can be done anywhere and 20-30 minutes is enough. Workout 1: Chest, triceps Legs Bench Press 4 sets,  6-8 reps Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps Cable Crossover (High Pulley) 3 sets, 6-8 reps Close Grip Bench Press 3 sets, 4-6 reps One-Arm Overhead Cable Tricep Extension (low Pulley) 3 sets, 8-12 reps Tricep Pressdown 3 sets, 8-12 reps Standing Calf Raise 4 sets, 8-12 reps Seated Calf Raise 4 sets, 8-12 reps Workout 2: Back, Arms, Abs Dumbbell Row 4 sets,  6-10 reps Wide Grip Lat Pulldown 3 sets,  6-10 reps Straight-Arm Pulldown

WEEK 3 Week 3 is usually when most people quit, for that reason we are keeping the workouts sweet and short. Don't forget to join the Facebook group if you have not done so yet:   Click Here to Join the Group Workout 1: Chest, Abs Bench Press 4 sets,  8-10 reps Incline Dumbbell Press 3 sets,  8-10 reps Decline Dumbbell Press 3 sets, 8-10 reps Close Grip Bench press 3 sets, 6-10 reps Cable Crunch 4 sets, 10-12 reps Hip Thrust 4 sets, 10-12 reps Workout 2: Shoulders, Legs, Calves Barbell Shoulder Press 4 sets,  6-10 reps Seated Dumbbell Shoulder Press 3 sets,  6-10 reps Squat 4 sets, 6-10 reps Deadlift 3 sets, 6-10 reps Leg Press 3 sets, 6-10 reps Standing Calf Raise 4 sets, 10-12 reps Workout 3: back, Traps, Biceps Barbell Bent Over Row 4 sets,  6-10 reps Incline Dumbbell Row 3 sets,  6-10 reps Barbell Shrug 4 sets, 6-10 reps Barbell Curl 4 sets, 6-10