Jamie Eason LiveFit 12 Week Trainer

DAY 1 CHEST/TRICEPS:

Wide Pushups

Dumbbell Bench Press

Flat Bench Cable Flyes

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

Narrow Pushups

Standing Dumbbell Triceps Extension

Triceps Pushdown

3 sets of 12 reps 1 min rest Standard or on

knees

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY2

Jamie Eason LiveFit 12 Week Trainer

BACK/BICEPS

Wide-Grip Lat Pulldown

One-Arm Dumbbell Row

Seated Cable Rows

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min

Underhand Cable Pulldowns

Dumbbell Alternate Bicep Curl

One Arm Dumbbell Preacher Curl

Standing Biceps Cable Curl

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

LEGS/CALVES:

Jamie Eason LiveFit 12 Week Trainer

DAY3
LEGS/CALVES:

Leg Press

Leg Extensions

Wide Stance Barbell Squat

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

Seated Leg Curl

Standing Calf Raises

Seated Calf Raise

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY4

Jamie Eason LiveFit 12 Week Trainer

SHOULDER/ABS:

Seated Dumbbell Press

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

Side Lateral Raise

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

Seated Bent-Over Rear Delt Raise

Exercise Ball Crunch

Air Bike

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY 5,6,7: REST

DAY8

Jamie Eason LiveFit 12 Week Trainer

TRICEPS

Wide Pushups

Dumbbell Bench Press

Flat Bench Cable Flyes

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

Narrow Pushups

Standing Dumbbell Triceps Extension

Triceps Pushdown

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY9

Jamie Eason LiveFit 12 Week Trainer

BACK

Wide-Grip Lat Pulldown

One-Arm Dumbbell Row

Seated Cable Rows

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min

Underhand Cable Pulldowns

Dumbbell Alternate Bicep Curl

One Arm Dumbbell Preacher Curl

Standing Biceps Cable Curl

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY10

Jamie Eason LiveFit 12 Week Trainer

CALVES

Leg Press

Leg Extensions

Wide Stance Barbell Squat

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

Seated Leg Curl

Standing Calf Raises

Seated Calf Raise

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY11

Jamie Eason LiveFit 12 Week Trainer

SHOULDER/ABS:

Seated Dumbbell Press

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

Side Lateral Raise

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

Seated Bent-Over Rear Delt Raise

Exercise Ball Crunch

Air Bike

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

3 sets of 12 reps 1 min rest

DAY 12,13,14: REST

DAY15

Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions

Wide Stance Barbell Squat

Walking Barbell Lunge

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

Lying Leg Curls

Seated Calf Raise Standing Calf Raises

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY16

Jamie Eason LiveFit 12 Week Trainer

BACK/BICEPS

Hammer Strength Lat Pull

Wide-Grip Lat Pulldown

Seated Narrow Grip Cable Rows

T-Bar Row

3 sets of 10 reps

3 sets of 10 reps
Alternate Option: Pullup

3 sets of 10 reps

3 sets of 10 reps

Back Extensions

Barbell Curl

Incline Dumbbell Curl

Alternate Hammer Curl

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY17

Jamie Eason LiveFit 12 Week Trainer

CHEST/TRICEPTS

Wide Pushups (close hand position also shown)

Incline Dumbbell Press

Flat Bench Flyes

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Decline Flyes

Bench Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Dumbbell Triceps Kickback

Overhead Two Handed Triceps Extension

Cable One Arm Triceps Extension

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY18

Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions

Wide Stance Barbell Squat

Walking Barbell Lunge

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

Lying Leg Curls

Seated Calf Raise Standing Calf Raises

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY19

Jamie Eason LiveFit 12 Week Trainer

SHOULDER/ABS

Seated Dumbbell Press

Rear-Delt Cable Flyes

Dumbbell Front Raise

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Seated Arnold Press

Dumbbell Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Crunches

Roman Chair Leg Raise

Oblique Crunches - On The Floor

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps per side

DAY 20,21: REST

DAY22

Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions

Wide Stance Barbell Squat

Walking Barbell Lunge

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

Lying Leg Curls

Seated Calf Raise Standing Calf Raises

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY23

Jamie Eason LiveFit 12 Week Trainer

BACK/BICEPS

Hammer Strength Lat Pull

Wide-Grip Lat Pulldown

Seated Narrow Grip Cable Rows

T-Bar Row

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:bent-over barbell row

Back Extensions

Barbell Curl

Incline Dumbbell Curl

Alternate Hammer Curl

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY24

Jamie Eason LiveFit 12 Week Trainer

Wide Pushups (close hand position also shown)

Incline Dumbbell Press

Flat Bench Flyes

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:Machine fly

Decline Flyes

Bench Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

3 sets of 10 reps
Alternate Option: bar dip

3 sets of 10 reps

Dumbbell Triceps Kickback

Overhead Two Handed Triceps Extension

Cable One Arm Triceps Extension

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY25

Jamie Eason LiveFit 12 Week Trainer

Leg Extensions

Wide Stance Barbell Squat

Walking Barbell Lunge

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

Lying Leg Curls

Seated Calf Raise Standing Calf Raises

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

DAY26

Jamie Eason LiveFit 12 Week Trainer

SHOULDER/ABS

Seated Dumbbell Press

Rear-Delt Cable Flyes

Dumbbell Front Raise

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Seated Arnold Press

Dumbbell Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Crunches

Roman Chair Leg Raise

Oblique Crunches - On The Floor

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps per side

DAY 27,28: REST

DAY29
BACK/CARDIO

Jamie Eason LiveFit 12 Week Trainer

BACK/CARDIO Wide Grip Overhand Pullups

3 sets of 10 reps use smith machine bar in an incline as alternative

SUPERSET

Bent Over Barbell Row

Seated Cable Rows

3 sets of 8 reps

3 sets of 8 reps

END OF SUPERSET; RESUME NORMAL SETS

Wide-Grip Lat One-Arm Pulldown Dumbbell Row

Hammer Strength Lat Pull

Hyperextensi ons (Back Extensions)

Elliptical, Running, Stepmill

3 sets of 10 reps

3 sets of 8 reps

3 sets of 10 reps

3 sets of 8 reps

30 min medium intensity

Jamie Eason LiveFit 12 Week Trainer

CHEST/ABS

Wide-Grip Barbell Bench Press

Pushups (Close and Wide Hand Positions)

Cable Crossover

Smith Machine Incline Bench Press

Side-to-Side Pushups

5 sets of 8 reps
(1 warm-up set, 3 reg sets, 1 set of negatives)

3 sets of 15 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

SUPERSET

Toe Touchers

Crunches

3 sets of 20 reps

3 sets of 20 reps (legs straight in the air)

END OF SUPERSET

Knee/Hip Raise On Parallel Bars

3 sets of 10 reps

Cable Crunch
3 sets of 10 reps

Elliptical Trainer/Run/Step
30 min medium intensity

DAY31

Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions

Wide Stance Barbell Squat

Leg Press

Walking Barbell Lunge

2 warm-up sets with lighter weight for 30 reps

2 lighter sets of 15 4 sets of 8 reps reps, 2 heavier (shoulder width sets to failure stance)

3 sets of 20 reps, baby steps

Barbell Step Ups

Plie Dumbbell Squat

Standing Calf Raises

Donkey Calf Raises

3 sets of 10 reps

3 sets of 15 reps

3 sets of 20 reps, last set to failure

3 sets of 20 reps, last set to failure

Leg press calf raise

DAY32

Jamie Eason LiveFit 12 Week Trainer

ARMS/ABS/CARDIO

Barbell Curl

3 sets of 10 reps
SUPERSET

Overhead Cable Curl

Cable Hammer Curls Rope Attachment

3 sets of 10 reps
END OF SUPERSET

3 sets of 10 reps

Alternate Hammer Curl

Bench or Parallel Bar Dips

Skullcrushers

3 sets of 10 reps

3 sets of 15 reps

3 sets of 10 reps

Seated Triceps Press

Triceps Pushdown Rope Attachment

Air Bike

3 sets of 10 reps

3 sets of 10 reps

3 sets of 25 reps

Jamie Eason LiveFit 12 Week Trainer

ARMS/ABS/CARDIO

Barbell Curl

3 sets of 10 reps
SUPERSET

Jackknife Sit-Up

Hanging Leg Raise (or roman chair)

Elliptical Trainer/Run/Step

3 sets of 10 reps

3 sets of 10 reps

30 min medium intensity

Jamie Eason LiveFit 12 Week Trainer

DAY34
SHOULDERS/CARDIO

Smith Machine Military Press

1 warm-up set, 3 sets of 10 reps

SUPERSET

Upright Dumbbell Rows

Standing Dumbbell Military Press (shown seated)

3 sets of 10 reps

3 sets of 10 reps

Jamie Eason LiveFit 12 Week Trainer

SHOULDERS/CARDIO

Smith Machine Military Press END SUPERSET

Incline Bench Front Dumbbell Delt Raises (go light)

Rear Delt Cable Flyes

Lateral Raise

Rear Delt Raise

Elliptical Trainer

3 sets of 10 reps DAY34

3 sets of 10 reps

3 sets of 10 reps-Last set is

a drop-set.

3 sets of 10 reps-Last set is

a drop-set.

30 min medium intensity

Jamie Eason LiveFit 12 Week Trainer

LEGS SUPERSET:

Seated Leg Curl

Leg Extensions

3 sets of 10 reps
SUPERSET

3 sets of 10 reps

Barbell Lunge (long stride)

Abductor Machine

3 sets of 20 reps
SUPERSET

3 sets of 20 reps

Lying Leg Curls

Adductor Machine

3 sets of 15 reps

3 sets of 15 reps

Stiff-Legged Deadlift 3 sets of 10 reps

Single Leg Barbell Squat 3 sets of 10 reps

Leg Press (wide stance) 3 sets of 10

Seated Calf Raise 3 sets of 10 reps

Standing Calf Raises 3 sets of 10 reps

DAY35: REST

Jamie Eason LiveFit 12 Week Trainer

BACK/CARDIO

Wide Grip Overhand Pullups

3 sets of 10 reps
use smith machine bar in an incline as alternative

SUPERSET

Bent Over Barbell Row

Seated Cable Rows

3 sets of 8 reps
END SUPERSET

3 sets of 8 reps

Wide-Grip Lat Pulldown

One-Arm Dumbbell Row

Hammer Strength Lat Pull

Hyperextension Elliptical (Back Trainer/Run/Ste Extensions) p

3 sets of 10 reps

3 sets of 8 reps

3 sets of 10 reps

3 sets of 8 reps

30 min medium intensity

DAY37

Jamie Eason LiveFit 12 Week Trainer

CHEST/ABS

Wide-Grip Barbell Bench Press

Pushups (Close and Wide Hand Positions)

Cable Crossover

Smith Machine Incline Bench Press

Side-to-Side Pushups

5 sets of 8 reps

3 sets of 15 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

SUPERSET

Toe Touchers

Crunches

3 sets of 20 reps

3 sets of 20 reps
(legs straight in the air)

Knee/Hip Raise On Parallel Bars

Cable Crunch

Elliptical Trainer

3 sets of 10 reps

3 sets of 10 reps

30 min medium intensity

DAY38

Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions

Wide Stance Barbell Leg Press Squat

Walking Barbell Lunge

2 warm-up sets with lighter weight for 30 reps

2 lighter sets of 15 reps, 2 heavier sets to failure

4 sets of 8 reps

3 sets of 20 reps, baby steps

(shoulder width stance)

Barbell Step Ups

Plie Dumbbell Squat Standing Calf Raises

Donkey Calf Raises

3 sets of 10 reps

3 sets of 15 reps

3 sets of 20 reps, last set to failure

3 sets of 20 reps, last set to failure

Leg press calf raise

Jamie Eason LiveFit 12 Week Trainer

DAY39
ARMS/ABS/CARDIO

Barbell Curl

3 sets of 10 reps
SUPERSET

Overhead Cable Curl

Cable Hammer Curls - Rope Attachment

3 sets of 10 reps
END SUPERSET

3 sets of 10 reps

Alternate Hammer Curl

Bench or Parallel Bar Dips

Skullcrushers

3 sets of 10 reps

3 sets of 15 reps

3 sets of 10 reps

Seated Triceps Press

Triceps Pushdown - Rope Attachment

Air Bike

3 sets of 10 reps (continues below)

3 sets of 10 reps

3 sets of 25 reps

Jamie Eason LiveFit 12 Week Trainer

ARMS/ABS/CARDIO

Barbell Curl

3 sets of 10 reps
SUPERSET

Jackknife Sit-Up

Hanging Leg Raise (or roman chair)

Elliptical Trainer/Run/Step

3 sets of 10 reps

3 sets of 10 reps

30 min medium intensity

Jamie Eason LiveFit 12 Week Trainer