First day of my next 12-weeks (Workout Plan)

So, am I really gonna complete this 12-week workout plan this time? I can do it with your encouragement! Please subscribe to this blog and comment on it often. It's gonna be a tough 12-weeks!

Here we go, since I did a lot of chest and arm stuff with a workout buddy yesterday, I'm just gonna do the warm up and cool down parts today. Wish me luck!

WEEK 1, DAY 1

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DAY 1: STRENGTH AND FORM - BODY-WEIGHT EXERCISES FOR UPPER BODY

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WARMUP
Superset	Exercise	Muscles	Weight (Goal)	Set 1 Reps (Goal)	Set 1 Reps (Actual)	Set 2 Reps (Goal)	Set 2 Reps (Actual)	Set 3 Reps (Goal)	Set 3 Reps (Actual)	Set 4 Reps (Goal)	Set 4 Reps (Actual)
Begin Superset
S	Cable Side Rotators	Shoulders (rotator cuffs)	Light	15 each arm	15	15 each arm	15	N/A	N/A	N/A	N/A
S	Dumbbell Up Rotators	Shoulders (rotator cuffs)	Light	15	15	15	15	N/A	N/A	N/A	N/A
S	Tube Pull Ups and Downs	Shoulders (rotator cuffs), Lats, Triceps	Light	15	15	15	15	N/A	N/A	N/A	N/A
S	Tube Press	Chest	Light	15	15	15	15	N/A	N/A	N/A	N/A
WORKOUT
	Push-Ups	Chest, Triceps, Shoulders	N/A	Max out	20	Max out	25	Max out	25	Max out	25
	Wide-Grip Pull-ups on Gravitron with Slow Negatives	Back (lats)	N/A	Max out	5	Max out	5	Max out	5	Max out	5
	Smith Machine Inverted Pull-ups	Back (lats and traps)	N/A	15	15	15	15	12	12	12	12
	Triceps Bench Dips	Back (lats and traps)	N/A	20	20	20	20	15	15	15	15
	Gravitron Dips (Chest Focused)	Chest, Triceps	65 - 75% Max	15	15	12	12	12	12	10	10
Begin Superset
S	Floor Crunch	Abdominals	N/A	25	25	25	25	25	25	25	25
S	Stability Ball Crunch	Abdominals	N/A	20	20	20	20	20	20	20	20
S	Floor Leg Raises	Abdominals	N/A	20	20	15	15	15	15	15	15
S	Floor Bridge	Abdominals	N/A	Max time	30	Max time	30	Max time	30	Max time	30
CARDIO TRAINING
Exercise	Time	Overview
Treadmill	30 Minutes	Do 30 minutes of jogging on the treadmill machine. Get your heart rate up to a moderate level.