Muscle focus calendar

Abs & arms rule

On Abs & Arms days, exclude the upper-body muscle focus from the day before. If yesterday hit more than two muscles, pick one to exclude. The mapping for each upper-body category:

Booty wrap outer glutes / center glutes Push chest / triceps Pull back / biceps Abs & arms abs / arms

muscle focus calendar

lower body: hamstrings, center glutes, outer thighs, inner thighs, booty wrap (outer glutes/center glutes)

upper body: chest, triceps, back, biceps, shoulders, push (chest/triceps), pull (back/biceps)

abs & arms: exclude upper body muscle focus of day prior; if more than 2 muscles day prior, pick one to exclude

*jump = incorporate jumpboard