IXP 12 Week Program

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IXP12 Week ProgramCycle 1 – Weeks 1-3: Intermittent Super Sets, week 4: Fibonacci PyramidCycle 2 – Weeks 5-7: X-sets, week 8: Fibonacci PyramidCycle 3 – Weeks 9-11: Progressive Tri-Pyramids, week 12: Fibonacci PyramidEach cycle is designed to improve cardiovascular conditioning, muscle strength endurance and muscularhypertrophy.As with all Adonis Index programs the specific exercise selection will optimize your shoulder to waistmeasurements to get you closer to your ideal Adonis Index ratio numbers as fast as possible.

IXP12 Week ProgramCycle 1 – Weeks 1-3:Intermittent Super SetsWeek 1: 3 WorkoutsWeek 2: 4 WorkoutsWeek 3: 5 WorkoutsIntermittent super sets are a workout style that incorporates both regular sets and super sets. You will start with a regular set exercise thenfollow it with a super set for similar muscle groups and in some cases very similar exercises. The regular sets serve as a warm up andpreparation for the coming super sets.This workout style allows you to work each muscle in multiple rep ranges getting the benefit of strength conditioning as well as cardiovascularconditioning in the same workout.Be sure to review each workout chart before you start. Make a note of the rep ranges for each regular and super set and the correspondingexercise. This is important so you can choose your working weights correctly.As you become conditioning into this style of training you will likely be able to increase the weights you use for both the regular sets andespecially for the super sets.Cycle 1 – Week 4:Fibonacci PyramidThe Fibonacci pyramid week serves as an overreaching week that will challenge your muscles in different pattern from the previous 3 weeksof the cycle. This is meant to fell completely different from the rest of the cycle and prepare you for the next cycle.

IXP12 Week ProgramCycle 2 – Weeks 5-7:X-SetsWeek 1: 3 WorkoutsWeek 2: 4 WorkoutsWeek 3: 5 WorkoutsX-sets are a triple super set style using two different exercise with ascending and descending rep ranges throughout the triple set. Theexercises in each half of the X-set are meant to be done back-to-back-to-back in a non stop fashion. With that said it does take some time toget from one exercise station to the next, or even some time to set yourself up in position for each exercise. Realistically it make take youanywhere from 10-30 seconds to transition between exercises during each X-set triple set. I purposely did not include specific rest timeswithin each half of the X-set as you’re meant to move through the triple set as quickly as possible with the understanding that you cannotpossibly do them straight through without taking at least 10 seconds before starting each set.The second half of the X-set is the same two exercise but in reverse order. This style of training focuses on strength conditioning and musculardevelopment. Throughout the 3 weeks cycle the rep ranges will change requiring moderate as well as heavy lifting days.This style of training will produce both a cardiovascular conditioning effect as well as improving strength endurance.Cycle 2 – Week 8:Fibonacci PyramidThe Fibonacci pyramid week serves as an overreaching week that will challenge your muscles in different pattern from the previous 3 weeksof the cycle. This is meant to fell completely different from the rest of the cycle and prepare you for the next cycle.

IXP12 Week ProgramCycle 3 – Weeks 9-11:Progressive Tri-PyramidsWeek 1: 3 WorkoutsWeek 2: 4 WorkoutsWeek 3: 5 WorkoutsProgressive Tri-Pyramids provide a cardiovascular and muscular conditioning effect by taxing the same muscle with multiple exercises withinthe same pyramid. The rest time provided between each set of the pyramid will allow you to handle maximum weights at each level ascompared to a back to back super set style.This style of training will improve your cardiovascular conditioning and recovery from set to set. The first set of each pyramid serves as awarm up set as the weight is light and the rep range is high. Each additional set up the pyramid includes rep ranges that get progressivelylower meaning you should be using progressively heavier weights.On the final 3 sets of the pyramid the rep ranges climb back up and finish back with a cool down set of 21 reps.You may find that you’re stronger on the back end of the pyramid and can handle slightly heavier weights for the same rep range as the firsthalf of the pyramid (ie: the weight you did for 8 reps on the way up the pyramid might feel light on the way back down the pyramid, if soadjust the weight up this will take some trial and error to refine the process of weight selection).Cycle 3 – Week 12:Fibonacci PyramidThe Fibonacci pyramid week serves as an overreaching week that will challenge your muscles in different pattern from the previous 3 weeksof the cycle. This is your last week of the cycle and you should be at your maximum capacity to push as hard as possible during this last roundof pyramids.

IXP Week 1 Days 1 & 2Intermittent SupersetsSet TypeRegularSuper SetRegularSupersetRegularSupersetRegularSuper SetSet TypeRegularSuper SetregularSupersetRegularSupersetRegularSuper SetIXP Week 1 Day 1ExerciseIncline Bench PressIncline Dumbbell Press Incline FlyesFlat Dumbbell FlyesFlat Dumbbell Press DipsLow Pulley RowLow Pulley Row Chin UpOne Arm Dumbbell RowBent Dumbbell Row Bent Lateral RaiseIXP Week 1 Day 2ExerciseCurl & PressStanding Shoulder Press Lateral RaiseUpright RowFull Front Raise Bent Lateral RaiseIncline Curl & Tate PressIncline Curls Tate PressPulldown & PressdownOverhead Tricep Extension Concentration CurlsSets33333333reps138 8108 8138 8108 8Rest (sec)6090609060906090sets33333333reps138 8108 8108 81010 10Rest (sec)6090609060906090

IXP Week 1 Day 3Intermittent Super SetsSet TypeRegularSuper SetRegularSupersetRegularSupersetRegularSuper SetNotes:IXP Week 1 Day 3ExerciseReverse LungeDumbbell Squat Stiff Leg DeadliftBarbell SquatStep Ups Bulgarian Split SquatSumo DeadliftStanding Calf Raise Seated Calf RaiseOne Leg Standing Calf RaiseCalf Press Seated Calf Raisesets33333333reps1310 1088 8813 131013 13Rest (sec)6090609060906090

IXP Week 2 Days 1 & 2Intermittent SupersetsSet TypeRegularSuper SetregularSupersetRegularSupersetRegularSuper SetSet TypeRegularSuper SetRegularSupersetRegularIXP Week 2 Day 1ExerciseWide Grip PulldownBent Dumbbell Row Bent Lateral RaiseOne Arm Dumbbell RowLow Pulley Row (narrow) PulloversFlat Bench PressIncline Flye Incline Dumbbell PressIncline Bench PressFlat Dumbbell Press DipsSets33333333reps138 888 8108 6108 to failureRest (sec)6090609060906090IXP Week 2 Day 2ExerciseSquats (Barbell or Dumbbell)Reverse Lunge Dumbbell SquatBulgarian Split SquatStiff leg deadlift Step UpsOffset Stiff Leg Deadliftsets33333reps136 8108 810Rest (sec)6012012012060

IXP Week 2 Days 3 & 4Intermittent SupersetsSet TypeRegularSuper SetRegularSupersetRegularIXP Week 2 Day 3ExerciseHigh PullLateral Raise Bent Lateral RaiseFull Front RaiseFull Front Raise One Arm Rear Lateral RaiseSeated Shoulder Presssets33333Set TypeRegularSuper SetregularSupersetRegularSupersetRegularSuper SetIXP Week 2 Day 4ExerciseBarbell CurlsIncline Curls Standing Dumbbell CurlsCable CurlsConcentration Curls Hammer CurlsTate PressIncline Tricep Extensions Incline Tate PressOverhead Tricep ExtensionTricep Pushdown V-bar DipsSetsRepsRest (sec)3136038 6903106038 8903136038 890310603 13 to failure90reps138 8108 810Rest (sec)6090609090

Notes:

IXP Week 3 Days 1 & 2Intermittent SupersetsSet TypeRegularSuper SetRegularSupersetRegularSupersetSet TypeRegularSuper SetRegularSupersetRegularSuper SetIXP Week 3 Day 1ExerciseIncline Dumbbell PressIncline Flye Decline Push UpBench PressFlat Dumbbell Flye Flat Dumbbell PressDipsCable crossover high Cable Crossover lowIXP Week 3 Day 2ExerciseDeadliftBent Dumbbell Row Face-PullsOne Arm Dumbbell RowWide Grip Pulldown Reverse Grip PulldownLow Pulley RowPullovers ShrugsSets333333Reps1010 1068 61013 13Rest (sec)6090120906090sets333333reps108 866 6810 10Rest (sec)120601201209060

IXP Week 3 Days 3 & 4Intermittent SupersetsSet TypeRegularSuper SetregularSupersetRegularSuper SetSet TypeRegularSuper SetRegularSupersetRegularSuper SetIXP Week 3 Day 3ExerciseStanding Dumbbell CurlsBarbell Curls Concentration CurlsIncline Curl & Tate PressSeated Curl Tate PressOverhead Tricep ExtensionLying Tricep Extension DipsIXP Week 3 Day 4ExerciseReverse LungeDumbbell Squats Step UpsBarbell SquatsOne Leg Get Ups Dumbbell SquatsStiff Leg DeadliftLying Leg Curls Bulgarian Split SquatSets333333sets333333Reps136 8108 8108 10reps138 686 61010 8Rest (sec)609060609060Rest (sec)6060120609090

IXP Week 3 Day 5Intermittent SupersetsSet TypeRegularSuper SetregularSupersetRegularSuper SetNotes:IXP Week 3 Day 5ExerciseHigh PullDumbbell Upright Row Bent Lateral RaiseCorkscrew PressBent Lateral Raise Seated Shoulder PressFull Front RaiseAdonis Cross Shrugssets333333reps138 101010 6108 8Rest (sec)609090906090

IXP Week 4 Day 1Fibonacci Pyramid SetsIXPWeek 4 Day 1Fibonacci Pyramid set 1IXPWeek 4 Day 1Fibonacci Pyramid set 2IXPWeek 4 Day 1Fibonacci Pyramid set 3Exercise: Incline Dumbbell PressExercise: Incline FlyesExercise: Lateral ht121Light121Light12111318Rest 30 SecondsModerateRest 30 Seconds113Rest 45 ghtHeaviest1518113121Rest 60 Seconds18HeavyRest 45 Seconds113Rest 30 Seconds1HeavyRest 60 SecondsRest 45 SecondsRest 30 SecondsLightHeavyModerateRest 45 SecondsRest 60 SecondsRest 45 SecondsModerate13Rest 60 SecondsRest 60 SecondsHeavy1Rest 45 SecondsRest 60 SecondsHeaviestModerateRest 30 SecondsModerateRest 30 Seconds121Light

IXP Week 4 Day 1Fibonacci Pyramid SetsIXPWeek 4 Day 1Fibonacci Pyramid set 4IXPWeek 4 Day 1Fibonacci Pyramid set 5IXPWeek 4 Day 1Fibonacci Pyramid set 6Exercise: Bent Lateral RaiseExercise: Dumbbell CurlExercise: Lying Tricep sLight121Light121Light121113181518113121Rest 30 SecondsModerateRest 30 Seconds113Rest 45 ghtHeaviestRest 60 Seconds18HeavyRest 45 Seconds113Rest 30 Seconds1HeavyRest 60 SecondsRest 45 SecondsRest 30 SecondsLightHeavyModerateRest 45 SecondsRest 60 SecondsRest 45 SecondsModerate13Rest 60 SecondsRest 60 SecondsHeavy1Rest 45 SecondsRest 60 SecondsHeaviestModerateRest 30 SecondsModerateRest 30 Seconds121Light

IXP Week 4 Day 2Fibonacci Pyramid SetsIXPWeek 4 Day 2Fibonacci Pyramid set 1IXPWeek 4 Day 2Fibonacci Pyramid set 2IXPWeek 4 Day 2Fibonacci Pyramid set 3Exercise: Low Pulley RowExercise: Wide Grip PulldownExercise: Standing Shoulder ht121Light121Light121113181518113121Rest 30 SecondsModerateRest 30 Seconds113Rest 45 ghtHeaviestRest 60 Seconds18HeavyRest 45 Seconds113Rest 30 Seconds1HeavyRest 60 SecondsRest 45 SecondsRest 30 SecondsLightHeavyModerateRest 45 SecondsRest 60 SecondsRest 45 SecondsModerate13Rest 60 SecondsRest 60 SecondsHeavy1Rest 45 SecondsRest 60 SecondsHeaviestModerateRest 30 SecondsModerateRest 30 Seconds121Light

IXP Week 4 Day 2Fibonacci Pyramid SetsIXPWeek 4 Day 2Fibonacci Pyramid set 4IXPWeek 4 Day 2Fibonacci Pyramid set 5IXPWeek 4 Day 2Fibonacci Pyramid set 6Exercise: V-bar PushdownsExercise: Incline CurlsExercise: sLight121Light121Light12111318Rest 30 SecondsModerateRest 30 Seconds113Rest 45 ghtHeaviest1518113121Rest 60 Seconds18HeavyRest 45 Seconds113Rest 30 Seconds1HeavyRest 60 SecondsRest 45 SecondsRest 30 SecondsLightHeavyModerateRest 45 SecondsRest 60 SecondsRest 45 SecondsModerate13Rest 60 SecondsRest 60 SecondsHeavy1Rest 45 SecondsRest 60 SecondsHeaviestModerateRest 30 SecondsModerateRest 30 Seconds121Light

IXP Week 4 Day 3Fibonacci Pyramid SetsIXPWeek 4 Day 3Fibonacci Pyramid set 1IXPWeek 4 Day 3Fibonacci Pyramid set 2IXPWeek 4 Day 3Fibonacci Pyramid set 3Exercise: Reverse LungeExercise: SquatsExercise: Stiff Leg DeadliftWeightSetsRepsLight121Rest 30 SecondsModerate113181518113121Rest 30 Seconds121113SetsRepsLight12111318Rest 30 SecondsRest 45 SecondsHeavy18Rest 60 Seconds1Rest 60 SecondsHeaviest5Rest 60 Seconds1813Rest 30 Seconds2118113121Rest 30 SecondsLight15Rest 45 SecondsModerate11Rest 60 SecondsHeavyRest 45 SecondsLightWeightModerateRest 45 SecondsModerateRest 30 SecondsLightLightHeavyRest 45 SecondsModerateRepsHeaviestRest 60 SecondsHeavySetsHeavyRest 60 SecondsHeaviestWeightModerateRest 45 SecondsHeavy(Barbell or Dumbbell)

IXP Week 4 Day 3Fibonacci Pyramid SetsIXPWeek 4 Day 3Fibonacci Pyramid set 4IXPWeek 4 Day 3Fibonacci Pyramid set 5IXPWeek 4 Day 3Fibonacci Pyramid set 6Exercise: Standing Calf RaiseExercise: Full Front RaiseExercise: sLight134Light121Light121113181518113121Rest 30 SecondsModerateRest 30 Seconds121Rest 45 LightHeaviestRest 60 Seconds18HeavyRest 45 Seconds113Rest 30 Seconds1HeavyRest 60 SecondsRest 45 SecondsRest 30 SecondsLightHeavyModerateRest 45 SecondsRest 60 SecondsRest 45 SecondsModerate13Rest 60 SecondsRest 60 SecondsHeavy1Rest 45 SecondsRest 60 SecondsHeaviestModerateRest 30 SecondsModerateRest 30 Seconds121Light

IXP Week 5 Day 1X-SetsIXP: Week 5 Day 1X-Set 1Incline Dumbbell Press Bent Dumbbell RowExerciseSetsIncline Dumbbell Press Bent Dumbbell Row1Incline Dumbbell Press Bent Dumbbell Row1Incline Dumbbell Press Bent Dumbbell Row1Rest 2 minsBent Dumbbell Row Incline Dumbbell Press1Bent Dumbbell Row Incline Dumbbell Press1Bent Dumbbell Row Incline Dumbbell Press1Rest 3 mins before moving to next X-setReps13 58 85 1313 58 85 13IXP: Week 5 Day 1X-Set 2Wide Grip Pulldown Flat FlyeExerciseSetsRepsWide Grip Pulldown Flat Flye113 5Wide Grip Pulldown Flat Flye18 8Wide Grip Pulldown Flat Flye15 13Rest 2 minsFlat Flye Wide Grip Pulldown113 5Flat Flye Wide Grip Pulldown18 8Flat Flye Wide Grip Pulldown15 13Rest 3 mins before moving to next X-set

IXP Week 5 Day 1X-SetsIXP: Week 5 Day 1X-Set 3Bench Press One Arm Dumbbell RowExerciseSetsRepsBench Press One Arm Dumbbell Row 113 5Bench Press One Arm Dumbbell Row 18 8Bench Press One Arm Dumbbell Row 15 13Rest 2 minsOne Arm Dumbbell Row Bench Press 113 5One Arm Dumbbell Row Bench Press 18 8One Arm Dumbbell Row Bench Press 15 13Rest 3 mins before moving to next X-setIXP: Week 5 Day 1X-Set 4Low Pulley Row Cable CrossoverExerciseSetsLow Pulley Row Cable Crossover1Low Pulley Row Cable Crossover1Low Pulley Row Cable Crossover1Rest 2 minsCable Crossover Low Pulley Row1Cable Crossover Low Pulley Row1Cable Crossover Low Pulley Row1Workout day completedReps13 58 85 1313 58 85 13

IXP Week 5 Day 2X-SetsIXP: Week 5 Day 2X-Set 1Barbell Squats Stiff Leg DeadliftExerciseSets RepsBarbell Squats Stiff Leg Deadlift113 5Barbell Squats Stiff Leg Deadlift18 8Barbell Squats Stiff Leg Deadlift15 13Rest 2 minsStiff Leg Deadlift Barbell Squats113 5Stiff Leg Deadlift Barbell Squats18 8Stiff Leg Deadlift Barbell Squats15 13Rest 3 mins before moving to next X-setIXP: Week 5 Day 2X-Set 2Step Up Sumo DeadliftExerciseSets RepsStep Up Sumo Deadlift113 5Step Up Sumo Deadlift18 8Step Up Sumo Deadlift15 13Rest 2 minsSumo Deadlift Step Up113 5Sumo Deadlift Step Up18 8Sumo Deadlift Step Up15 13Rest 3 mins before moving to next X-set

IXP Week 5 Day 2X-SetsIXP: Week 5 Day 2X-Set 3Dumbbell Squat DeadliftExerciseSetsRepsDumbbell Squat Deadlift113 5Dumbbell Squat Deadlift18 8Dumbbell Squat Deadlift15 13Rest 2 minsDeadlift Dumbbell Squat113 5Deadlift Dumbbell Squat18 8Deadlift Dumbbell Squat15 13Rest 3 mins before moving to next X-setIXP: Week 5 Day 2X-Set 4Lying Leg Curls Bulgarian Split SquatExerciseSetsLying Leg Curls Bulgarian Split Squat1Lying Leg Curls Bulgarian Split Squat1Lying Leg Curls Bulgarian Split Squat1Rest 2 minsBulgarian Split Squat Lying Leg Curl1Bulgarian Split Squat Lying Leg Curl1Bulgarian Split Squat Lying Leg Curl1Workout day completedReps13 58 85 1313 58 85 13

IXP Week 5 Day 3X-SetsIXP: Week 5 Day 3X-Set 1Lateral Raise Shoulder PressExerciseSets RepsLateral Raise Shoulder Press113 5Lateral Raise Shoulder Press18 8Lateral Raise Shoulder Press15 13Rest 2 minsShoulder Press Lateral Raise113 5Shoulder Press Lateral Raise18 8Shoulder Press Lateral Raise15 13Rest 3 mins before moving to next X-setIXP: Week 5 Day 3X-Set 2Bent Lateral Raise Upright RowExerciseSetsRepsBent Lateral Raise Upright Row113 5Bent Lateral Raise Upright Row18 8Bent Lateral Raise Upright Row15 13Rest 2 minsUpright Row Bent Lateral Raise113 5Upright Row Bent Lateral Raise18 8Upright Row Bent Lateral Raise15 13Rest 3 mins before moving to next X-set

IXP Week 5 Day 3X-SetsIXP: Week 5 Day 3X-Set 3Dumbbell Curls Overhead Tricep ExtensionExerciseSetsRepsDumbbell Curls Overhead Tricep Extension 113 5Dumbbell Curls Overhead Tricep Extension 18 8Dumbbell Curls Overhead Tricep Extension 15 13Rest 2 minsOverhead Tricep Extension Dumbbell Curls 113 5Overhead Tricep Extension Dumbbell Curls 18 8Overhead Tricep Extension Dumbbell Curls 15 13Rest 3 mins before moving to next X-setIXP: Week 5 Day 3X-Set 4Lying Tricep Extension Barbell CurlExerciseSetsLying Tricep Extension Barbell Curl1Lying Tricep Extension Barbell Curl1Lying Tricep Extension Barbell Curl1Rest 2 minsBarbell Curl Lying Tricep Extension1Barbell Curl Lying Tricep Extension1Barbell Curl Lying Tricep Extension1Workout day completedReps13 58 85 1313 58 85 13

IXP Week 6 Day 1X-SetsIXP: Week 6 Day 1X-Set 1Incline Dumbbell Press Bent Dumbbell RowExerciseSetsIncline Dumbbell Press Bent Dumbbell Row1Incline Dumbbell Press Bent Dumbbell Row1Incline Dumbbell Press Bent Dumbbell Row1Rest 2 minsBent Dumbbell Row Incline Dumbbell Press1Bent Dumbbell Row Incline Dumbbell Press1Bent Dumbbell Row Incline Dumbbell Press1Rest 3 mins before moving to next X-setReps13 58 85 138 35 53 8IXP: Week 6 Day 1X-Set 2Low Pulley Row Close Grip Cable CrossoverExerciseSetsLow Pulley Row Close Grip Cable Crossover 1Low Pulley Row Close Grip Cable Crossover 1Low Pulley Row Close Grip Cable Crossover 1Rest 2 minsCable Crossover Low Pulley Row Close Grip 1Cable Crossover Low Pulley Row Close Grip 1Cable Crossover Low Pulley Row Close Grip 1Rest 3 mins before moving to next X-setReps13 58 85 138 35 53 8

IXP Week 6 Day 1X-SetsIXP: Week 6 Day 1X-Set 3Bench Press Inverted RowExerciseSetsRepsBench Press Inverted Row113 5Bench Press Inverted Row18 8Bench Press Inverted Row15 13Rest 2 minsInverted Row Bench Press18 3Inverted Row Bench Press15 5Inverted Row Bench Press13 8Rest 3 mins before moving to next X-setIXP: Week 6 Day 1X-Set 4One Arm Dumbbell Row Incline Dumbbell FlyeExerciseSetsOne Arm Dumbbell Row Incline Dumbbell Flye1One Arm Dumbbell Row Incline Dumbbell Flye1One Arm Dumbbell Row Incline Dumbbell Flye1Rest 2 minsIncline Dumbbell Flye One Arm Dumbbell Row1Incline Dumbbell Flye One Arm Dumbbell Row1Incline Dumbbell Flye One Arm Dumbbell Row1Workout day completedReps13 58 85 138 35 53 8

IXP Week 6 Day 2X-SetsIXP: Week 6 Day 2X-Set 1Step Ups Reverse LungeExerciseSetsRepsStep Ups Reverse Lunge113 5Step Ups Reverse Lunge18 8Step Ups Reverse Lunge15 13Rest 2 minsReverse Lunge Step Ups18 3Reverse Lunge Step Ups15 5Reverse Lunge Step Ups13 8Rest 3 mins before moving to next X-setIXP: Week 6 Day 2X-Set 2Squats (Barbell or Dumbbell) Stiff Leg DeadliftExerciseSetsRepsSquats Stiff Leg Deadlift113 5Squats Stiff Leg Dea

As with all Adonis Index programs the specific exercise selection will optimize your shoulder to waist measurements to get you closer to your ideal Adonis Index ratio numbers as fast as possible. IXP 12 Week Program. Cycle 1 – Weeks 1-3: Intermittent Super Sets. Week 1: 3 Workouts. Week 2: 4 Workouts . Week 3: 5 Workouts. Intermittent super sets are a workout style that incorporates both .

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