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The New Year is finally Here. New Years Resolutions and New Goals to strive for. This plan below is my new endeavor that The Trainer (My Own System) just gave me for the start on this month January. This I absolutely know will be one tough workout and I am offering up the challenge for all of you to either give it a try and or use your own plan that the Trainer gives you this New Year.

This Plan will take about 1hr 20min so it is a highly advanced Performance and Power Plan that is not for everyone. My goals are different from many of yours and I have been following the Trainer Plans for 56 months. It has taken me a long while to get to this point, but I thought I'd share with you all. Good luck if you want to give it a try. If not Then create your own plan on the Trainer.

Happy New Year and take care everyone
Mike McErlane

Day 1
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Power Pull/ High Pull	3	3	Olympic Lifts
SUPER-SET	0	0	TIPS
Power Clean	3	2	Olympic Lifts
END	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
DB Deadlift (Also can use Trap Bar)	3	3	Olympic Lifts
SUPER-SET	0	0	TIPS
Jump Rope	1	30	Cardio
END	0	0	TIPS
Barbell Squat With Band	3	10	Legs
SUPER-SET	0	0	TIPS
Adductor Side Steps	3	15	Legs
END	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Alternating Front Lunge with Band attached in Front	3	10	Legs
SUPER-SET	0	0	TIPS
Prone Machine Leg Curl Both Legs	3	12	Legs
END	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Standard Push Ups On Ground/Power Push Up	3	15	Chest
SUPER-SET	0	0	TIPS
Dumbbell Bench Press On Bench Both Arms	3	5	Chest
END	0	0	TIPS
Jump Rope	1	30	Cardio
Barbell Bench Press On Bench With Band	3	10	Chest
SHOWTIME HIIT Training	1	3	Cardio
Standing Mid Cable Flys Both Arms	3	15	Chest
SUPER-SET	0	0	TIPS
Ball Push Ups Ball On Ground	3	20	Chest
END	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Dips	3	25	Chest
Laying on Ground Abdominal Crunches with a Twist	3	25	Abs
Laying On Ball Abdominal Crunch With Dumbbell	3	30	Abs
Leg Lifts on Ball	3	20	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Jump Rope	1	60	Cardio
Box Jumps	3	10	Plyometrics
Barbell Snatch	3	5	Olympic Lifts
SHOWTIME HIIT Training	1	3	Cardio
Seated On Bench Barbell Military Press With Band	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Side Raise Both Arms	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Front Raise Alternating Arms	3	10	Shoulders
END	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Standing Barbell Upright Row	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Upright Rear Delt Raise With Band Both Arms	3	10	Shoulders
END	0	0	TIPS
SHOWTIME HIIT Training	1	3	Cardio
Standing Bicep Curl Dumbbell Alternating Arms	3	12	Arms
SUPER-SET	0	0	TIPS
Standing Kickbacks Both Arms With Band	3	15	Arms
SUPER-SET	0	0	TIPS
Jump Rope	3	30	Cardio
Standing Cable Triceps Extension Both Arms	3	10	Arms
SUPER-SET	0	0	TIPS
Standing Triceps Extension With Band One Arm	3	15	Arms
SUPER-SET	0	0	TIPS
Standing Bicep Curl With Band Both Arms	3	20	Arms
END	0	0	TIPS
Dips	3	15	Chest
SUPER-SET	0	0	TIPS
DB Cross Body Hammer Curls	3	12	Arms
END	0	0	TIPS
Laying on Ground Abdominal Crunches with a Twist	3	25	Abs
Laying On Ball Abdominal Crunch With Dumbbell	3	30	Abs
Leg Lifts on Ball	3	20	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Standard Push Ups On Ground/Power Push Up	3	15	Chest
SUPER-SET	0	0	TIPS
Dumbbell Incline Bench Press On Bench Both Arms	3	10	Chest
SHOWTIME HIIT Training	1	3	Cardio
Barbell Incline Bench Press On Bench With Band	4	12	Chest
SUPER-SET	0	0	TIPS
Jump Rope	3	20	Cardio
Standing Low Cable Flys Both Arms	3	15	Chest
SUPER-SET	0	0	TIPS
Medicine Ball Push-Ups	3	8	Chest
SHOWTIME HIIT Training	1	3	Cardio
Barbell Bent Over Close Grip Rows Both Arms	3	6	Back
SUPER-SET	0	0	TIPS
Laying On Bench Overhead Pulldowns Both Arms	3	10	Back
END	0	0	TIPS
Standing Barbell Shrugs With Band	3	10	Shoulders
SHOWTIME HIIT Training	1	3	Cardio
Laying on Ground Abdominal Crunches with a Twist	3	25	Abs
Laying On Ball Abdominal Crunch With Dumbbell	3	30	Abs
Leg Lifts on Ball	3	20	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Hang Clean	3	2	Olympic Lifts
SUPER-SET	0	0	TIPS
Barbell Push Press (with bands optional)	3	3	Olympic Lifts
SHOWTIME HIIT Training	1	3	Cardio
Seated On Ball Dumbbell Military Press Both Arms	3	10	Shoulders
SUPER-SET	0	0	TIPS
Seated On Ball Dumbbell Full Range Side Raise Alternating Arms	3	10	Shoulders
END	0	0	TIPS
Laying on Ball Dumbbell Prone Cobras	3	10	Back
SUPER-SET	0	0	TIPS
Standing Front Raise With Band Both Arms	3	15	Shoulders
SHOWTIME HIIT Training	1	3	Cardio
Standing Bicep Cable Curl Behind	3	10	Arms
SUPER-SET	0	0	TIPS
Laying On Bench Bar Triceps Extension Both Arms	3	15	Arms
END	0	0	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	3	10	Arms
SUPER-SET	0	0	TIPS
Standing Triceps Extension With Band Alternating Arms	3	15	Arms
END	0	0	TIPS
Dips	3	10	Chest
SUPER-SET	0	0	TIPS
Standing High Bicep Curls One Arm	3	10	Arms
END	0	0	TIPS
Leg Lifts on Ball	1	40	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	1	50	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Barbell Overhead Squat	3	3	Legs
SUPER-SET	0	0	TIPS
Adductor Side Steps	3	10	Legs
SHOWTIME HIIT Training	1	3	Cardio
Step Ups Alternating Legs	3	10	Legs
SUPER-SET	0	0	TIPS
Barbell Static Side Lunge	3	10	Legs
END	0	0	TIPS
Dumbbell Straight Legged Deadlift	3	8	Legs
END	0	0	TIPS
Pull-Up/ Chin	3	10	Back
SUPER-SET	0	0	TIPS
Dumbbell Power Row	3	10	Back
SHOWTIME HIIT Training	1	3	Cardio
Leg Lifts on Ball	2	30	Abs
Bent Over Cable Crunch	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Power Pull/ High Pull	3	2	Olympic Lifts
SUPER-SET	0	0	TIPS
Power Clean	3	3	Olympic Lifts
SHOWTIME HIIT Training	1	4	Cardio
Barbell Deadlift	3	5	Legs
SUPER-SET	0	0	TIPS
Jump Rope	3	30	Cardio
END	0	0	TIPS
Barbell Squat With Band	3	15	Legs
SUPER-SET	0	0	TIPS
Adductor Side Steps	3	15	Legs
SHOWTIME HIIT Training	1	4	Cardio
Alternating Front Lunge with Band attached in Front	2	15	Legs
SUPER-SET	0	0	TIPS
Prone Machine Leg Curl Alternating Legs	3	8	Legs
SHOWTIME HIIT Training	1	4	Cardio
Standard Push Ups On Ground/Power Push Up	3	8	Chest
SUPER-SET	0	0	TIPS
Dumbbell Bench Press On Ball Both Arms	3	8	Chest
SHOWTIME HIIT Training	1	4	Cardio
Barbell Bench Press On Bench With Band	3	6	Chest
END	0	0	TIPS
Standing High Cable Flys Alternating Arms	3	10	Chest
SUPER-SET	0	0	TIPS
Ball Push Ups Ball On Ground	3	12	Chest
END	0	0	TIPS
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	4	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Box Jumps	3	10	Plyometrics
Barbell Snatch	3	4	Olympic Lifts
SHOWTIME HIIT Training	1	2	Cardio
Seated On Bench Barbell Military Press With Band	3	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Side Raise Both Arms	3	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
END	0	0	TIPS
SHOWTIME HIIT Training	1	2	Cardio
Standing Barbell Upright Row	3	8	Shoulders
SUPER-SET	0	0	TIPS
Standing Upright Rear Delt Raise With Band Both Arms	3	20	Shoulders
END	0	0	TIPS
SHOWTIME HIIT Training	1	2	Cardio
Standing Bicep Curl Dumbbell Alternating Arms	3	12	Arms
SUPER-SET	0	0	TIPS
Standing Kickbacks Both Arms With Band	3	20	Arms
Jump Rope	1	30	Cardio
Standing Cable Triceps Extension Both Arms	3	15	Arms
SUPER-SET	0	0	TIPS
Standing Triceps Extension With Band One Arm	3	10	Arms
SUPER-SET	0	0	TIPS
Standing Bicep Curl Barbell With Band Both Arms	3	20	Arms
END	0	0	TIPS
Dips	3	12	Chest
SUPER-SET	0	0	TIPS
DB Cross Body Hammer Curls	3	12	Arms
END	0	0	TIPS
Prone Iso Abs On Ball	3	30	Abs
V-Ups With No Equipment	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Standard Push Ups On Ground/Power Push Up	3	10	Chest
SUPER-SET	0	0	TIPS
Dumbbell Incline Bench Press On Bench Both Arms	3	5	Chest
SHOWTIME HIIT Training	1	4	Cardio
Barbell Incline Bench Press On Bench With Band	4	6	Chest
SUPER-SET	0	0	TIPS
Jump Rope	3	30	Cardio
Standing Low Cable Flys Alternating Arms	3	12	Chest
SUPER-SET	0	0	TIPS
Medicine Ball Push-Ups	3	6	Chest
SHOWTIME HIIT Training	1	3	Cardio
Barbell Bent Over Close Grip Rows Both Arms	3	10	Back
SUPER-SET	0	0	TIPS
Laying On Bench Overhead Pulldowns Both Arms	3	8	Back
END	0	0	TIPS
Standing Barbell Shrugs With Band	3	15	Shoulders
SHOWTIME HIIT Training	1	2	Cardio
Laying on Ball Abdominal Crunches With a Twist With Band	3	25	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs
Leg Lifts on Ball	3	20	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Hang Clean	3	5	Olympic Lifts
SUPER-SET	0	0	TIPS
Barbell Push Press (with bands optional)	3	5	Olympic Lifts
SHOWTIME HIIT Training	1	2	Cardio
Seated On Ball Dumbbell Military Press Both Arms	3	6	Shoulders
SUPER-SET	0	0	TIPS
Seated On Ball Dumbbell Full Range Side Raise Alternating Arms	3	6	Shoulders
END	0	0	TIPS
Laying on Ball Dumbbell Prone Cobras	3	8	Back
SUPER-SET	0	0	TIPS
Standing Dumbbell Front Raise Alternating Arms With Band	3	10	Shoulders
SHOWTIME HIIT Training	1	3	Cardio
Standing Bicep Cable Curl Behind	3	15	Arms
SUPER-SET	0	0	TIPS
Laying On Bench Bar Triceps Extension Both Arms	3	15	Arms
END	0	0	TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms	3	15	Arms
SUPER-SET	0	0	TIPS
Standing Triceps Extension With Band Alternating Arms	3	20	Arms
END	0	0	TIPS
Dips	3	15	Chest
SUPER-SET	0	0	TIPS
Standing High Bicep Curls Both Arms	3	20	Arms
END	0	0	TIPS
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs
Leg Lifts on Ball	3	20	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Barbell Overhead Squat	3	10	Legs
SUPER-SET	0	0	TIPS
Adductor Side Steps	3	20	Legs
SHOWTIME HIIT Training	1	4	Cardio
Step Ups Alternating Legs	3	6	Legs
SUPER-SET	0	0	TIPS
Dumbbell Static Side Lunge	3	10	Legs
END	0	0	TIPS
Pull-Up/ Chin	3	6	Back
SUPER-SET	0	0	TIPS
Dumbbell Power Row	3	6	Back
SHOWTIME HIIT Training	1	3	Cardio
Leg Lifts on Ball	3	15	Abs
Bent Over Cable Crunch	3	20	Abs