Thrash Program 12 Weeks
Week 1 Day 1
Bench Press410,10,10,10175
Dumbbell Upright row510,10,10,10,60,60,70,80
Dumbbell Curl312,10,660,70,80
Bent-Over Row310,10,660,70,80
Dumbbell Overhead Press514,10,8,8,655,65,75,75,80
Dumbbell Squat-Press510,10,6,10,660,70,80,65,80
Dumbbell Alternate Lunge316,16,14,50,60,70,
Dumbbell ComplexDo set 1 then repeat 60 sec/set
Curl2640,50
Upright Row2640,50
High-Pull snatch 2640,50
Overhead press 2640,50
Bent over row2640,50
Squat push press2640,50
Kickbacks2640,50
Upright row2640,50
Good mornings21040,50
Squat510,10,6,10,660,70,80,65,80
Day 3
Upright Row512,10,10,12,850,60,70,60,7540
Curl414,12,10,1040,50,60,7035
Triceps Overhead Ext412,10,10,1050,60,65,7035
Incline Press410,10,10,850,60,70,7540
Squat Press414,12,12,1040,50,55,5535
Pull-Up4To failureBody Weight60
Dumbbell Walking Lunge420,20,20,2040,45,50,5545
Wave Squat440,35,30,3040,50,60,6545
Barbell Complex No. 4336,36,3640,50,5060
Curl3 Reps
Upright row3
From the hip high pull snatch3
Behind the neck press3
Bent over row3
Squat push press3
Overhead press3
Good mornings5
Quarter squat5
In front of thighs good mornings5
Squat5 sets10,12,10,640,60,50,70,8030
Day 5
Dumbbell Flye516,14,12,10,640,50,60,70,80
Dumbbell Bench Press510,8,8,6,560,70,70,80,85
Dumbbell Lying Pullover410,10,6,560,70,80,85
Dumbbell Incline Bench410,10,10,460,70,65,85
Dumbbell ComplexDo set 1 then repeat 60 sec/set
Curl3640,50,60
Upright Row3640,50,60
High-Pull snatch 3640,50,60
Overhead press 3640,50,60
Bent over row3640,50,60
Squat push press3640,50,60
Kickbacks3640,50,60
Upright row3640,50,60
Good mornings31040,50,60
Front Squat510,10,10,650,60,70,75,
Week 2 Day 1
Bench Press410,10,10,10150-160-175-185
Upright Rows515,12,10,8,650,60,70,75,80
Hip high pull snatch410,10,8,650,65,70,70
Behind the neck press510,10,10,10,850,55,60,65,75
Pullover510,10,10,8,650,60,70,80,85
Dips414,14,14,14,14Bodyweight
Barbell Complex 3274,7450,60
Curl6 Reps
Upright row6
From the hip high pull snatch6
Behind the neck press6
Bent over row8
Squat push press6
Overhead press6
Good mornings10
Quarter squat10
In front of thighs good mornings10
Squat Jump510,10,10,8,650,60,70,80,85
Day 3
Dumbbell Incline Press510,10,10,8,650,60,70,80,85
Dumbbell Alternate Step-Up412,12,10,1050,55,60,65
Dumbbell Lateral Raises414,12,8,640,50,60,65
Pull Up510,10,10,10,10Bodyweight
Behind the neck Press410,10,8,660,70,80,85
Dumbbell Pullover514,12,10,10,660,70,80,85
Dumbbell Push Press+
Dumbbell Squat Jump-Push Press512,12,10,8,650,60,70,75,80
Dumbbell Complex#4
Do set 1 then repeat 60 sec/set
Curl2350,60
Upright Row2350,60
High-Pull snatch2350,60
Overhead press 2350,60
Bent over row2350,60
Kickbacks2350,60
Upright row2350,60
Good mornings2350,60
Squat510,6,4,12,350,70,80,60,90
Day 5
Dumbbell Upright Row510,10,8,8,660,65,70,75,80
Dumbbell Raise to armpit+
Dumbbell High pull snatch516,14,14,14,1260,65,70,75,80
Dumbbell Overhead Press+
Dumbbell Push Press+
Dumbbell High Pull snatch518,15,15,15,1560,65,70,75,80
Dumbbell Bent over row+
Dumbbell squat414,14,10,665,70,80,90
Dumbbell High pull snatch410,6,3,265,75,85,90
Dumbbell Upright row+
Dumbbell Push Press418,18,14,1260,65,70,75
Hammer Curl+
Dumbbell High pull snatch418,14,8,660,70,80,85
Dumbbell Push press+
Dumbbell Squat414,14,12,1060,65,70,75
Dumbbell Complex #1230,3055,60
Upright row6 reps
High pull snatch
Bent over row
High pull snatch
Dumbbell Complex #2212,1245,60
Upright row3 reps
High pull snatch
Bent over row
High pull snatch
Front Squat410,10,10,450,60,65,80
Week 3 Day 1
Bench Press38,8,8185
Dumbbell Upright Row5 12,10,10,6,450,60,70,80,85
Curl514,12,10,6,450,60,70,80,85
Dumbbell Pull over414,12,10,650,60,70,80
Behind the neck press412,10,6,350,60,70,85
Dumbbell Squat Push Press410,10,8,450,60,70,85
Triceps Overhead Ext.412,10,6,450,60,70,85
Pull Up510,10,10,10,10
Dumbbell Lateral Raises414,14,12,1050,50,60,65
Day 3
Upright row512,12,12,10,850,60,70,75,80
High Pull Snatch414,12,10,850,60,70,75
Overhead Press414,12,10,1040,50,60,70
Upright Row512,10,10,10,855,60,65,70,75
Squat Push Press512,12,12,12,850,60,70,65,80
Curl414,12,10,850,60,70,75
Dip514,14,14,14,14Bodyweight
Day 5
Dumbbell Flye514,12,10,10,1040,50,60,65,7030
Dumbbell Curl512,12,12,10,650,60,60,70,8030
Dumbbell Upright Row512,10,10,8,660,70,60,75,8030
Dumbbell Overhead Press512,10,8,10,650,60,75,70,8030
Dumbbell Pull over512,12,10,10,650,55,70,65,8030
Dumbbell Alternate lunge520,20,16,16,1450,60,70,75,8030
Dumbbell Squat Push Press410,10,8,655,65,75,8030
Dumbbell Step-Up510,10,10,10,1050,60,65,70,7530
Squat Jump58,6,8,6,350,60,55,60,7045
Week 4 Day 1
Bench Press38,8,8200-185-175
Dumbbell Raise to armpit+
Barbell High pull snatch416,14,14,1260,65,70,80
Dumbbell Overhead Press+
Dumbbell Push Press+
Barbell High Pull snatch318,18,1560,70,80
Dumbbell Bent over row+
Barbell high Pull Snatch416,16,12,665,70,80,90
Dumbbell High pull snatch410,6,3,265,75,85,90
Dumbbell Upright row+
Barbell High Pull Snatch418,18,16,1260,65,70,75
Hammer Curl+
Barbell High pull snatch420,16,8,660,70,80,85
Dumbbell Push press+
Dumbbell Squat412,12,10,860,65,70,75
Dumbbell Complex #325850,60
Curl6 reps
Upright row
High pull snatch
Overhead press
Bent-over row
Kickbackupright row
Good morning10 reps
Dumbbell Complex #4227,2740,50
Curl3 reps
Upright row
High pull snatch
Overhead press
Bent over row
Kickback
Upright row
Good morning
Front Squat410,10,10,850,60,70,75
Day 3
Curl410,10,8,850,60,70,75
High Pull Snatch510,10,8,6,650,60,70,75,80
Triceps Overhead Ext410,10,8,650,60,65,75
Squat Push Press510,10,10,8,650,65,60,75,80
Pullover412,10,8,655,65,75,80
Incline Bench Press510,10,8,10,660,65,75,70,80
Dumbbell Walking Lunge520,20,20,20,2050,60,55,60,70
Pull Up510,10,10,10,10
Squat Jump38,6,350,60,70
Day 5
Dumbbell Upright row514,10,8,6,455,65,75,80,85
Dumbbell Curl412,12,8,650,60,70,75,80
Upright Row512,10,8,12,1065,70,76,75,75
Squat-Push Press410,10,10,655,60,70,80
Dumbbell Step-up320,20,2050,55,60
Squat512,10,10,8,660,70,65,75,80
Wave Squat440,40,35,2540,50,60,70
Week 5 Day 1
Bench Press38-12165-175-185
Barbell Complex 3374,74,7450,60,65
Curl6 Reps
Upright row6
From the hip high pull snatch6
Behind the neck press6
Bent over row8
Squat push press6
Overhead press6
Good mornings10
Quarter squat10
In front of thighs good mornings10
Front Squat410,10,8,650,60,70,75
Bench Press410,10,10,850,60,70,75
Dip514,14,14,14,14
Plyo Push Up516,16,16,16,16
Dumbbell Lateral Raises414,12,10,1040,50,60,65
Week 5 Day 3
Dumbbell Upright Row310,8,660,70,80
Dumbbell Raise to armpit+
Barbell High pull snatch416,14,14,1460,65,75,80
Dumbbell Overhead Press+
Dumbbell Push Press+
Dumbbell Upright Row318,15,1560,70,80
Dumbbell Bent over row+
Push Press314,14,865,70,90
Dumbbell squat-push press410,8,5,260,70,80,90
Dumbbell kickbacks414,12,10,840,55,65,70
Hammer Curl+
Upright Row320,16,1260,70,80,
Dumbbell curl+
Push press420,16,,10,860,70,80,85
Dumbbell overhead press+
Push press+
Squat-jump push press318,18,1260,70,80
Dumbbell Complex #1230,3070,75
Upright row6 reps each
High pull snatch
Overhead press
Bent-over row
High Pull Snatch
Dumbbell Complex #2215,1570,75
Upright row3 reps each
High pull snatch
Overhead press
Bent-over row
High Pull Snatch
Squat410,10,5,360,65,85,80
Week 5 Day 5
Dumbbell Upright Row5 12,10,10,6,450,60,70,80,85
Curl514,12,10,6,450,60,70,80,85
Dumbbell Pull over414,12,10,650,60,70,80
Behind the neck press412,10,6,350,60,70,85
Dumbbell Squat Push Press410,10,8,450,60,70,85
Triceps Overhead Ext.412,10,6,450,60,70,85
Pull Up510,10,10,10,10
Dumbbell Lateral Raises414,14,12,1050,50,60,65
Week 6 Day 1
Bench Press48,8,8,8160-175-185-200
Pullover412,12,10,860,60,70,75
Curl410,10,10,860,70,80,85
High Pull Snatch412,10,10,1065,70,75,80
Dumbbell Lateral Raise414,10,10,815,20,20,25
Triceps overhead ext.412,12,10,850,60,70,75
Dumbbell Incline Presses412,10,8,855,60,65,70
Wave Squat440,35,30,3095,115,135,145
Week 6 Day 3
Upright Row410,12,8,860,55,70,75
Dumbbell Curl410,10,10,650,60,70,80
Dip514,14,14,14,14
Pullover514,10,10,10,845,55,65,70,75
Push Up516,16,16,16,16
Squat Jump58,6,3,8,350,60,70,50,75
Week 6 Day 5
Barbell Complex # 4436,36,36,3650,70,65,70
Curl3 Reps
Upright row3
From the hip high pull snatch3
Behind the neck press3
Bent over row3
Squat push press3
Overhead press3
Good mornings5
Quarter squat5
In front of thighs good mornings5
Dumbbell walking Lunge420,20,20,2050,70,70,75
Dumbbell Lateral Raises412,12,8,860,70,80,80
Pull Up510,10,10,10,10
Dumbbell Step Up414,14,12,1250,65,70,75
Squat410,10,8,650,70,80,85
Week 7 Day 1
Bench Press48,6,4,15185-200-210-160
Dumbbell Complex 4427,27,27,2755,65,70,75
Curl3 reps
Upright row
High pull snatch
Overhead press
Bent over row
Kickback
Upright row
Good morning
Dumbbell Walking Lunge420,20,20,2050,65,75,80
Dip514,14,14,14,14
Push Up516,16,16,16,16
Front Squat410,10,10,850,65,65,75
Week 7 Day 3
Dumbbell Upright Row310,8,660,70,80
Dumbbell Raise to armpit+
Dumbbell High pull snatch416,4,14,1260,65,75,80
Dumbbell Overhead Press+
Dumbbell Push Press+
Dumbbell High Pull snatch318,15,1560,70,80
Dumbbell Bent over row+
Dumbbell squat-push press 316,14,1065,70,90
Dumbbell High pull snatch410,6,3,265,75,85,90
Dumbbell Upright row+
Dumbbell Push Press418,18,14,1260,65,70,75
Hammer Curl+
Dumbbell High pull snatch418,14,6,460,70,80,85
Dumbbell Push press+
Dumbbell Squat314,14,1060,65,75
Dumbbell Complex #1230,3055,60
Upright row6 reps
High pull snatch
Bent over row
High pull snatch
Dumbbell Complex #2212,1245,50
Upright row3 reps
High pull snatch
Bent over row
High pull snatch
Squat Jump310,6,660,65,80
Week 7 Day 5
Pullover410,8,6,665,80,85,85
Incline Bench Press410,10,6,665,70,80,85
Curl412,10,6,660,70,80,85
Pull Up510,10,10,10,10
Push Up516,16,16,16,16
Wave Squat440,30,20,1560,70,80,85
Week 8 Day 1
Bench Press35,5,5210
Upright Row410,8,6,660,70,80,85
Triceps Overhead Extension412,10,8,650,65,75,80
Dumbbell Bent over row420,20,12,1050,60,70,75
+Dumbbell Push Press
Curl410,10,6,660,70,80,85
Dumbbell Upright Row420,20,12,1060,60,70,80
+Hammer Curl
Upright Row412,8,6,550,65,70,75
Push Up516,16,16,16,16
Squat410,8,10,650,60,50,75
Week 8 Day 3
Barbell Complex # 4436,36,36,3650,70,65,70
Curl3 Reps
Upright row3
From the hip high pull snatch3
Behind the neck press3
Bent over row3
Squat push press3
Overhead press3
Good mornings5
Quarter squat5
In front of thighs good mornings5
Dumbbell walking Lunge420,20,20,2050,70,70,75
Dumbbell Lateral Raises412,12,8,860,70,80,80
Pull Up510,10,10,10,10
Dumbbell Step Up414,14,12,1250,65,70,75
Squat410,10,8,650,70,80,85
Week 8 Day 5
Upright Row410,12,8,860,55,70,75
Dumbbell Curl410,10,10,650,60,70,80
Dip514,14,14,14,14
Pullover514,10,10,10,845,55,65,70,75
Push Up516,16,16,16,16
Squat Jump58,6,3,8,350,60,70,50,75
Week 9 Day 1
Bench Press48,6,4,2185-200-210-225
Dumbbell Flye514,12,10,10,1050,60,70,75,8030
Dumbbell Curl512,12,12,10,650,60,60,75,8530
Dumbbell Upright Row512,10,10,8,660,70,60,75,8030
Dumbbell Overhead Press512,10,8,10,650,60,75,70,8030
Dumbbell Alternate lunge520,20,16,16,1450,60,70,75,8030
Dumbbell Squat Push Press410,10,8,655,65,75,8030
Squat Jump58,6,8,6,350,60,55,60,7045
Week 9 Day 3
Dumbbell Upright Row310,8,660,70,80
Dumbbell Raise to armpit+
Dumbbell High pull snatch416,4,14,1260,65,75,80
Dumbbell Overhead Press+
Dumbbell Push Press+
Dumbbell High Pull snatch318,15,1560,70,80
Dumbbell Bent over row+
Dumbbell squat-push press 316,14,1065,70,90
Dumbbell High pull snatch410,6,3,265,75,85,90
Dumbbell Upright row+
Dumbbell Push Press418,18,14,1260,65,70,75
Hammer Curl+
Dumbbell High pull snatch418,14,6,460,70,80,85
Dumbbell Push press+
Dumbbell Squat314,14,1060,65,75
Dumbbell Complex #1230,3055,60
Upright row6 reps
High pull snatch
Bent over row
High pull snatch
Dumbbell Complex #2212,1245,50
Upright row3 reps
High pull snatch
Bent over row
High pull snatch
Squat Jump310,6,660,65,80
Week 9 Day 5
Pullover410,8,6,665,80,85,85
Incline Bench Press410,10,6,665,70,80,85
Curl412,10,6,660,70,80,85
Pull Up510,10,10,10,10
Push Up516,16,16,16,16
Wave Squat440,30,20,1560,70,80,85
Week 10 Day 1
Bench Press45,3,3,2210-225-225-235
Upright Row410,12,8,860,55,70,75
Dumbbell Curl410,10,10,650,60,70,80
Dip514,14,14,14,14
Pullover514,10,10,10,845,55,65,70,75
Push Up516,16,16,16,16
Squat Jump58,6,3,8,350,60,70,50,75
Week 10 Day 3
Barbell Complex 3374,74,7455,65,70
Curl6 Reps
Upright row6
From the hip high pull snatch6
Behind the neck press6
Bent over row8
Squat push press6
Overhead press6
Good mornings10
Quarter squat10
In front of thighs good mornings10
Front Squat410,10,8,650,60,70,75
Bench Press410,10,10,850,60,70,75
Dip514,14,14,14,14
Plyo Push Up516,16,16,16,16
Dumbbell Lateral Raises414,12,10,1040,50,60,65
Week 10 Day 5
Dumbbell Upright row510,10,10,10,860,60,70,70,80
Dumbbell Curl312,10,660,70,80
Bent-Over Row310,10,660,70,80
Dumbbell Overhead Press514,10,8,8,655,65,75,75,80
Dumbbell Squat-Press510,10,6,10,660,70,80,65,80
Dumbbell Alternate Lunge416,16,14,1450,60,70,75
Dumbbell ComplexDo set 1 then repeat 60 sec/set
Curl2650,60
Upright Row2650,60
High-Pull snatch 2650,60
Overhead press 2650,60
Bent over row2650,60
Squat push press2650,60
Kickbacks2650,60
Upright row2650,60
Good mornings21050,60
Squat510,10,6,10,660,70,80,65,80
Week 11 Day 1
Bench Press33,3,3225-225-225
Upright Row512,10,10,12,860,70,75,80,8540
Curl414,12,10,1050,55,60,7035
Triceps Overhead Ext412,10,10,1050,60,65,7035
Incline Press410,10,10,850,60,70,7540
Squat Press414,12,12,1040,50,55,5535
Pull-Up4To failureBody Weight60
Dumbbell Walking Lunge420,20,20,2040,45,50,5545
Barbell Complex No. 4336,36,3640,50,5060
Curl3 Reps
Upright row3
From the hip high pull snatch3
Behind the neck press3
Bent over row3
Squat push press3
Overhead press3
Good mornings5
Quarter squat5
In front of thighs good mornings5
Squat5 sets10,12,10,6,450,60,50,70,8030
Week 11 Day 3
Dumbbell Upright Row310,8,660,70,80
Dumbbell Raise to armpit+
Dumbbell High pull snatch416,4,14,1260,65,75,80
Dumbbell Overhead Press+
Dumbbell Push Press+
Dumbbell High Pull snatch318,15,1560,70,80
Dumbbell Bent over row+
Dumbbell squat-push press 316,14,1065,70,90
Dumbbell High pull snatch410,6,3,265,75,85,90
Dumbbell Upright row+
Dumbbell Push Press418,18,14,1260,65,70,75
Hammer Curl+
Dumbbell High pull snatch418,14,6,460,70,80,85
Dumbbell Push press+
Dumbbell Squat314,14,1060,65,75
Dumbbell Complex #1230,3055,60
Upright row6 reps
High pull snatch
Bent over row
High pull snatch
Dumbbell Complex #2212,1245,50
Upright row3 reps
High pull snatch
Bent over row
High pull snatch
Squat Jump310,6,660,65,80
Week 11 Day 5
Dumbbell Flye516,14,12,10,640,50,60,70,80
Dumbbell Bench Press510,8,8,6,560,70,70,80,85
Dumbbell Lying Pullover410,10,6,560,70,80,85
Dumbbell Incline Bench410,10,10,460,70,65,85
Dumbbell ComplexDo set 1 then repeat 60 sec/set
Curl3640,50,60
Upright Row3640,50,60
High-Pull snatch 3640,50,60
Overhead press 3640,50,60
Bent over row3640,50,60
Squat push press3640,50,60
Kickbacks3640,50,60
Upright row3640,50,60
Good mornings31040,50,60
Front Squat510,10,10,650,60,70,75,
Week 12 Day 1
Bench Press33,3,3235-225-210-200
Dumbbell Upright Row5 12,10,10,6,450,60,70,80,85
Curl514,12,10,6,450,60,70,80,85
Dumbbell Pull over414,12,10,650,60,70,80
Behind the neck press412,10,6,350,60,70,85
Dumbbell Squat Push Press410,10,8,450,60,70,85
Triceps Overhead Ext.412,10,6,450,60,70,85
Pull Up510,10,10,10,10
Dumbbell Lateral Raises414,14,12,1050,50,60,65
Week 12 Day 3
Upright Row410,8,6,650,55,60,75
Triceps Overhead Extension412,10,8,660,65,75,80
Dumbbell Bent over row420,20,12,1055,65,75,80
+Dumbbell Push Press
Curl410,10,6,660,70,80,80
Dumbbell Upright Row420,20,12,1050,60,75,80
+Hammer Curl
Upright Row412,8,6,560,75,80,85
Push Up516,16,16,16,16
Squat410,8,10,660,75,60,80
Week 12 Day 5
Dumbbell Upright row510,10,10,10,860,60,70,70,80
Dumbbell Curl312,10,660,70,80
Bent-Over Row310,10,660,70,80
Dumbbell Overhead Press514,10,8,8,655,65,75,75,80
Dumbbell Squat-Press510,10,6,10,660,70,80,65,80
Dumbbell Alternate Lunge416,16,14,1450,60,70,75
Dumbbell ComplexDo set 1 then repeat 60 sec/set
Curl2640,50
Upright Row2640,50
High-Pull snatch 2640,50
Overhead press 2640,50
Bent over row2640,50
Squat push press2640,50
Kickbacks2640,50
Upright row2640,50
Good mornings21040,50
Squat510,10,6,10,660,70,80,65,80
250#
WorkoutSetsRepsWeight
1 4 10 175
2 4 10 150-160-175-185
3 3 8 185
4 3 8 200-185-175
5 38-12 165-175-185
6 4 8 160-175-185-200
7 4 8-6-4-15 185-200-210-160
8 3 5 210
9 4 8-6-4-2 185-200-210-225
10 4 5-3-3-2 210-225-225-235
11 3 3 225
12 3 3 235-225-210-200
240#
WorkoutSetsRepsWeight
1 4 10 170
2 4 10 145-155-170-180
3 3 8 180
4 3 8 195-180-170
5 38-12 160-170-180
6 4 8 155-170-180-195
7 4 8-6-4-15 180-195-205-155
8 3 5 205
9 4 8-6-4-2 180-195-205-220
10 4 5-3-3-2 205-220-220-230
11 3 3 220
12 3 3 230-220-205-195
1. Lying Down, Arms Overhead, Simultaneous Knee Hugs...... X 15
2. Crunches Regular Or In Four Sequences(Two Up + Two Down)...... X 20
3. Parallel Leg Raise, Arms Under Hip ...... X 20
4. Lying Down, Hands Bent To Head, Alternate Knee Touch, Bicycle ...... X 20+20
5. Lying Down, Straight Legs Up, Half Jack Knifes...... X 20
6. Seated, Hands Behind, Pointed Toes, Legs Raised To 30 Up & Down Scissors . X 30+30
7. Alternate Knee Bend, Twisted Sit Ups ...... X 10+10
8. Lying With Both Shoulders On The Floor, Arms Bent To Shoulders, Hip Twisted To
Left Or Right Side With The Top Foot Crossed Over, Crunches...... X 20+20
9. Jack Knifes ...... X 15
10. Seated, Hands Behind, Pointed Toes, Legs Raised To 30 Side To Side Cross Scissors.. X 30+30
11. Crunches Regular Or In Four Sequences(Two Up + Two Down)...... X 20
12. Lying Down, Bent Knees, Hands Bent To Head, Alternate Leg Cross -Over...... X 20+20
13. Lying Down, Arms Bent To Head, Bent Knees Feet Hooked Under Heavy Dumbbells Or
Someone Stepping On Them, Half & Half Sit - Ups...... X 15+15
14. Jack Knifes ...... X 10
15. Lying Down, Bent Knees, Feet On The Floor, Hold Up In Crunch Up Position.....4 X 15 Sec.
16. Lying Down, Straight Legs Up, Half Jack Knifes...... X 20
17. Seated, Hands Behind, Pointed Straight Legs, Simultaneous Knee Pull To Chest, Kick
Out 30 From The Floor ...... X 15
18. Lying On Right Or Left Side, Bent Knees, Top Hand Bent To Head, Bottom Hand Cross
On Side, (Left-Right) Side Crunches In Four Sequences(Two Up + Two Down)...... X 20+20
19. Jack Knifes ...... X 15
20. Seated, Hands Behind, Pointed Straight Legs, Simultaneous 30 Leg Raise, Pull Knees
To Chest, Kick Out Close To Floor ...... X 15
21. Jack Knifes ...... X 15
22. Straight Legs Up, Hands On Thighs, Crunches...... X 20
23. Lying Down, Arms Bent To Head, Bent Knees & Straddled Feet, Twisted Sit - Ups.. X 10+10
24. Bent Knees Feet Hooked Under Heavy Dumbbells Or Someone
Stepping On Them, Different Size Dumbbells On Chest, Sit - Ups...... X 20
25. Bent Knees, Feet On The Floor, Hold Up In Crunch Up Position ...... X 15 Sec.
Javorek’s (Special) Half & Half Abdominal Program # 1
1. Hooked Feet Arms Cross On Chest Sit - Ups X 10
2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
3. Half Jack Knives X 20
4. Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10
5. Half Jack Knives X 20
6. Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10
7. Jack Knives X 10
Javorek’s (Special) Medicine Ball Abdominal Program # 2
1. Hooked Feet Arms Cross On Chest Sit - Ups X 10
2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
3. Hooked Feet Medicine Ball Overhead Pass & Sit - Ups X 10
4. Half Jack Knives X 10
5. Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10
6. Hooked Feet Medicine Ball Chest Pass & Sit - Ups X 10
7. Half Jack Knives X 10
8. Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10
9. Hooked Feet Medicine Ball Overhead Pass & Sit - Ups X 10
10. Hooked Feet Medicine Ball Chest Pass & Sit - Ups X 10
11. Jack Knives X 10
Javorek’s (Special) Abdominal Program # 3
1. Hooked Feet Arms Cross On Chest Sit - Ups X 10
2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
3. Jack Knives X 10
4. Half Jack Knives X 10
5. Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10
6. Jack Knives X 10
7. Half Jack Knives X 10
8. Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10
9. Jack Knives X 10
10. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
11. Jack Knives X 10