Within his six-month training plan, the month of September is dedicated to getting back in shape. All exercises are standard compound moves. David uses only straight bars or machines in order to awaken the muscles and groove the movement patterns. He chooses one to two exercises per body part, then does two to three sets for each exercise. Rep range is between 12 and 15. The reps are controlled and little rest is taken between sets. You’ll notice that the same muscles are not always worked together, which increases the training stimulus without overloading the muscle.

Regarding cardiovascular training, David began with 20 minutes five days a week and after every other workout. By the end of the month, he usually went for 30 minutes or more.

	WORKOUT A Day 1: Chest, Triceps, Shoulders, Abs Day 2: Back, Biceps, Traps, Lower Back/Obliques Day 3: Hamstrings, Quadriceps, Calves Day 4: Off
	WORKOUT B Day 5: Chest, Hamstrings, Calves, Abs Day 6: Triceps, Shoulders, Biceps, Forearms, Lower Back/Obliques Day 7: Back, Quadriceps Day 8: Off

Before and After Measurements

Measurement	David Hawk current:	David Jr. Hawk (son) current:
Weight	225	115
Height	5’8”	5’5”
Chest	45	33
Arm	17	10.5
Waist	40.5	28
Hips	37	27
Thighs	27	16
Calves	16	12
Neck	16.5	12.5