LIGHT DAYS: Perform all reps at tempo of 2 seconds on the concentric portion and 3 seconds on the eccentric (negative); rest 1 minute between sets, but don’t rest between exercises within a superset.
HEAVY DAYS: Perform all reps explosively on the concentric and with a controlled eccentric; rest 3-4 minutes between sets, but don’t rest between exercises within a superset.
Workout A: Shoulders/Traps C
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1		 MON (02/16) | A-Heavy - Workout# 1 C
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2		 MON (03/02) | A-Heavy - Workout# 13
Workout B: Back/Biceps/Forearms TUE (02/17) | B-Light - Workout# 2 TUE (03/03) | B-Light - Workout# 14
Workout C: Chest/Triceps WED (02/18) | Cardio - Workout# 3 WED (03/04) | Cardio - Workout# 15
Workout D: Legs THU (02/19) | C-Heavy - Workout# 4 THU (03/05) | C-Heavy - Workout# 16
Cardio: 40 - 60 minutes FRI (02/20) | D-Light - Workout# 5 FRI (03/06) | D-Light - Workout# 17
Rest: Active Rest… do something SAT (02/21) | Rest  SAT (03/07) | Rest 
  SUN (02/22) | Rest  SUN (03/08) | Rest 
  MON (02/23) | A-Light - Workout# 7 MON (03/09) | A-Light - Workout# 19
Start Date: TUE (02/24) | B-Heavy - Workout# 8 TUE (03/10) | B-Heavy - Workout# 20
2/16/2015 WED (02/25) | Cardio - Workout# 9 WED (03/11) | Cardio - Workout# 21
  THU (02/26) | C-Light - Workout# 10 THU (03/12) | C-Light - Workout# 22
Starting:Monday, February 16, 2015 FRI (02/27) | D-Heavy - Workout# 11 FRI (03/13) | D-Heavy - Workout# 23
  SAT (02/28) | Rest  SAT (03/14) | Rest 
James Grage's 60 Days to Fit SUN (03/01) | Rest  SUN (03/15) | Rest 
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3		 MON (03/16) | A-Heavy - Workout# 25 C
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4		 MON (03/30) | A-Heavy - Workout# 37 C
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5		 MON (04/13) | A-Heavy - Workout# 49
TUE (03/17) | B-Light - Workout# 26 TUE (03/31) | B-Light - Workout# 38 TUE (04/14) | B-Light - Workout# 50
WED (03/18) | Cardio - Workout# 27 WED (04/01) | Cardio - Workout# 39 WED (04/15) | Cardio - Workout# 51
THU (03/19) | C-Heavy - Workout# 28 THU (04/02) | C-Heavy - Workout# 40 THU (04/16) | C-Heavy - Workout# 52
FRI (03/20) | D-Light - Workout# 29 FRI (04/03) | D-Light - Workout# 41 FRI (04/17) | D-Light - Workout# 53
SAT (03/21) | Rest  SAT (04/04) | Rest  SAT (04/18) | Rest 
SUN (03/22) | Rest  SUN (04/05) | Rest  SUN (04/19) | Rest 
MON (03/23) | A-Light - Workout# 31 MON (04/06) | A-Light - Workout# 43 MON (04/20) | A-Light - Workout# 55
TUE (03/24) | B-Heavy - Workout# 32 TUE (04/07) | B-Heavy - Workout# 44 TUE (04/21) | B-Heavy - Workout# 56
WED (03/25) | Cardio - Workout# 33 WED (04/08) | Cardio - Workout# 45 WED (04/22) | Cardio - Workout# 57
THU (03/26) | C-Light - Workout# 34 THU (04/09) | C-Light - Workout# 46 THU (04/23) | C-Light - Workout# 58
FRI (03/27) | D-Heavy - Workout# 35 FRI (04/10) | D-Heavy - Workout# 47 FRI (04/24) | D-Heavy - Workout# 59
SAT (03/28) | Rest  SAT (04/11) | Rest  SAT (04/25) | Rest 
SUN (03/29) | Rest  SUN (04/12) | Rest  SUN (04/26) | Rest