Jamie Eason LiveFit 12 Week Trainer

DAY 1
CHEST/TRICEPS:

Wide Pushups Dumbbell Bench Press Flat Bench Cable Flyes

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

Narrow Pushups Standing Dumbbell Triceps Pushdown

Triceps Extension

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest Standard or on 1 min rest 1 min rest

knees

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 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min

Underhand Cable Dumbbell One Arm Standing Biceps

Pulldowns Alternate Bicep Dumbbell Cable Curl
Curl Preacher Curl

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest 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 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

Seated Leg Curl Standing Calf Raises Seated Calf Raise

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

DAY4
Jamie Eason LiveFit 12 Week Trainer

SHOULDER/ABS:

Seated Dumbbell Press Standing Dumbbell Side Lateral Raise

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

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

Seated Bent-Over Rear Exercise Ball Crunch Air Bike

Delt Raise

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 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 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

Narrow Pushups Standing Dumbbell Triceps Pushdown

Triceps Extension

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 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 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min

Underhand Cable Dumbbell One Arm Standing Biceps

Pulldowns Alternate Bicep Dumbbell Cable Curl
Curl Preacher Curl

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest 1 min rest

DAY10
Jamie Eason LiveFit 12 Week Trainer

CALVES

Leg Press Leg Extensions Wide Stance Barbell

Squat

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

Seated Leg Curl Standing Calf Raises Seated Calf Raise

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

DAY11
Jamie Eason LiveFit 12 Week Trainer

SHOULDER/ABS:

Seated Dumbbell Press Standing Dumbbell Side Lateral Raise

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

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

Seated Bent-Over Rear Exercise Ball Crunch Air Bike

Delt Raise

3 sets of 12 reps 3 sets of 12 reps 3 sets of 12 reps

1 min rest 1 min rest 1 min rest

DAY 12,13,14: REST

DAY15
Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions Wide Stance Barbell Walking Barbell Lunge

Squat

3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps

Single-Leg Lying Leg Curls Seated Calf Raise Standing Calf

Barbell Deadlift Raises
(shown with
kettlebell)

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 Wide-Grip Lat Seated Narrow T-Bar Row

Strength Lat Pull Pulldown Grip Cable Rows

3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps

Alternate Option: Pullup

Back Extensions Barbell Curl Incline Dumbbell Alternate

Curl 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 Incline Dumbbell Press Flat Bench Flyes

hand position also
shown)

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 Overhead Two Handed Cable One Arm Triceps

Kickback Triceps Extension 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 Walking Barbell Lunge

Squat

3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps

Single-Leg Lying Leg Curls Seated Calf Raise Standing Calf

Barbell Deadlift Raises
(shown with
kettlebell)

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 Walking Barbell Lunge

Squat

3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps

Single-Leg Lying Leg Curls Seated Calf Raise Standing Calf

Barbell Deadlift Raises
(shown with
kettlebell)

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 Wide-Grip Lat Seated Narrow T-Bar Row

Strength Lat Pull Pulldown Grip Cable Rows

3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps

Alternate Option:Pullup Alternate Option:bent-over
barbell row

Back Extensions Barbell Curl Incline Dumbbell Alternate

Curl 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 Incline Dumbbell Press Flat Bench Flyes

hand position also
shown)

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 3 sets of 10 reps

Alternate Option: bar dip

Dumbbell Triceps Overhead Two Handed Cable One Arm Triceps

Kickback Triceps Extension 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 Walking Barbell Lunge

Squat

3 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps

Single-Leg Lying Leg Curls Seated Calf Raise Standing Calf

Barbell Deadlift Raises
(shown with
kettlebell)

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 Hammer Hyperextensi Elliptical,

Pulldown Dumbbell Strength Lat ons (Back Running,
Row Pull Extensions) Stepmill

3 sets of 10 3 sets of 8 3 sets of 10 3 sets of 8 30 min

reps reps reps reps medium
intensity
Jamie Eason LiveFit 12 Week Trainer

CHEST/ABS

Wide-Grip Pushups Cable Smith Side-to-Side

Barbell (Close and Crossover Machine Pushups
Bench Press Wide Hand Incline Bench
Positions) Press

5 sets of 8 3 sets of 15 3 sets of 10 3 sets of 10 3 sets of 10

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

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 Cable Crunch Elliptical

Parallel Bars Trainer/Run/Step

3 sets of 10 reps 3 sets of 10 reps 30 min medium intensity

DAY31
Jamie Eason LiveFit 12 Week Trainer

LEGS

Leg Extensions Wide Stance Leg Press Walking Barbell

Barbell Squat Lunge

2 warm-up sets 2 lighter sets of 15 4 sets of 8 reps 3 sets of 20 reps,

with lighter weight reps, 2 heavier (shoulder width baby steps
for 30 reps sets to failure stance)

Barbell Step Ups Plie Dumbbell Standing Calf Donkey Calf

Squat Raises Raises

3 sets of 10 reps 3 sets of 15 reps 3 sets of 20 reps, 3 sets of 20 reps,

last set to failure 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 3 sets of 10 reps

END OF SUPERSET

Alternate Hammer Curl Bench or Parallel Bar Skullcrushers

Dips

3 sets of 10 reps 3 sets of 15 reps 3 sets of 10 reps

Seated Triceps Press Triceps Pushdown - Air Bike

Rope Attachment

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 Elliptical

roman chair) 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 Rear Delt Lateral Raise Rear Delt Elliptical

Front Cable Flyes Raise Trainer
Dumbbell
Delt Raises
(go light)

3 sets of 10 3 sets of 10 3 sets of 10 3 sets of 10 30 min

reps reps reps-Last set is reps-Last set is medium
a drop-set. a drop-set. intensity
DAY34
Jamie Eason LiveFit 12 Week Trainer

LEGS SUPERSET:

Seated Leg Curl Leg Extensions

3 sets of 10 reps 3 sets of 10 reps

SUPERSET

Barbell Lunge (long stride) Abductor Machine

3 sets of 20 reps 3 sets of 20 reps

SUPERSET

Lying Leg Curls Adductor Machine

3 sets of 15 reps 3 sets of 15 reps

Stiff-Legged Deadlift Single Leg Barbell Leg Press (wide Seated Calf Raise Standing Calf Raises
3 sets of 10 reps Squat 3 sets of 10 reps stance) 3 sets of 10 3 sets of 10 reps 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 3 sets of 8 reps

END SUPERSET

Wide-Grip Lat One-Arm Hammer Hyperextension Elliptical

Pulldown Dumbbell Row Strength Lat (Back Trainer/Run/Ste
Pull Extensions) p

3 sets of 10 3 sets of 8 reps 3 sets of 10 3 sets of 8 reps 30 min medium

reps reps intensity

DAY37
Jamie Eason LiveFit 12 Week Trainer

CHEST/ABS

Wide-Grip Pushups (Close Cable Smith Machine Side-to-Side

Barbell Bench and Wide Hand Crossover Incline Bench Pushups
Press Positions) Press

5 sets of 8 reps 3 sets of 15 3 sets of 10 3 sets of 10 3 sets of 10 reps

reps reps 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 Cable Crunch Elliptical Trainer

Bars

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 Walking Barbell

Squat Lunge

2 warm-up sets with 2 lighter sets of 15 4 sets of 8 reps 3 sets of 20 reps,

lighter weight for 30 reps, 2 heavier sets baby steps
reps to failure

(shoulder width
stance)

Barbell Step Ups Plie Dumbbell Squat Standing Calf Donkey Calf Raises
Raises

3 sets of 10 reps 3 sets of 15 reps 3 sets of 20 reps, 3 sets of 20 reps,

last set to failure 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 3 sets of 10 reps

END SUPERSET

Alternate Hammer Bench or Parallel Bar Dips Skullcrushers

Curl

3 sets of 10 reps 3 sets of 15 reps 3 sets of 10 reps

Seated Triceps Press Triceps Pushdown - Rope Air Bike

Attachment

3 sets of 10 reps 3 sets of 10 reps 3 sets of 25 reps

(continues below)
Jamie Eason LiveFit 12 Week Trainer

ARMS/ABS/CARDIO

Barbell Curl

3 sets of 10 reps
SUPERSET

Jackknife Sit-Up Hanging Leg Raise (or Elliptical Trainer/Run/Step

roman chair)

3 sets of 10 reps 3 sets of 10 reps 30 min medium intensity

Jamie Eason LiveFit 12 Week Trainer