Craig’s weights and cardio/mobility

**Craig’s Weights and Cardio/Mobility** is a comprehensive 12-week training program designed to elevate your fitness through a balanced mix of strength training and cardiovascular conditioning. With 60 workouts spread across the week, you'll engage in exercises targeting all major muscle groups, including deadlifts, bench presses, and kettlebell snatches, ensuring a full-body transformation. This program is suitable for all levels, from novice to advanced lifters, and requires access to a full gym. Get ready to sculpt your physique while boosting your athletic performance!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Lat Pulldown

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Bent Over Dumbbell raise (rear delt)

Rear Delt Fly (Machine)

Back and rear delts

Incline Bench Press (Barbell)

Incline Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Chest and bis 

Cycling

Snatch (Kettlebell)

Stretching

Cardio and mobility 

Leg Extension

Leg Press (45 Degrees)

Zercher Squat (Barbell)

Stiff Leg Deadlift

Lying Leg Curl

Leg Day 

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Shrug (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Shoulders and tris 

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