DAY 1: CHEST, BACK, AND SHOULDERS
-Warm-up: 5 minutes light walk, 3 sets 12 reps light lat pull-downs.
-Barbell Flat Bench Press super-set (meaning, you do all exercises consecutively before you take a break) with palms forward (pronated) Lat Pull-Downs (same grip as if you were doing pull ups). Always warm-up with the bar and a very light weight on the lat pull-downs. Always use a lift off (saves the rotator cuff) and spotter (for safety) on the Bench Press. On the Bench Press, warm-up to a weight you would use for 3 sets of 8 reps. If I was going to use 275 lbs, or 125 kg, I would do 12 reps with the bar, 10 reps on 95 lbs (45 kg) each side, 10 reps on 135 lbs (60 kg), 5 reps on 185 lbs (85 kg) and 3 reps on 225 lbs (100 kg). So long story short, after a proper, gradual warm-up, 3 sets of 8 reps both exercises.
-Barbell Incline Bench Press (low incline, 30 degrees). Super-set with Incline Chest-to-Pad Dumbbell rows and Chest-to-Pad Dumbbell Reverse-Flies. 3 sets of 8 reps.
-Seated Dumbbell Shoulder Press. Super-set with Cable Rows and Face pulls. 3 sets of 8 reps.
-Ab Bench or Weighted Crunches for 2 minutes. Rest as needed.
-Stretch
-Barbell Flat Bench Press super-set (meaning, you do all exercises consecutively before you take a break) with palms forward (pronated) Lat Pull-Downs (same grip as if you were doing pull ups). Always warm-up with the bar and a very light weight on the lat pull-downs. Always use a lift off (saves the rotator cuff) and spotter (for safety) on the Bench Press. On the Bench Press, warm-up to a weight you would use for 3 sets of 8 reps. If I was going to use 275 lbs, or 125 kg, I would do 12 reps with the bar, 10 reps on 95 lbs (45 kg) each side, 10 reps on 135 lbs (60 kg), 5 reps on 185 lbs (85 kg) and 3 reps on 225 lbs (100 kg). So long story short, after a proper, gradual warm-up, 3 sets of 8 reps both exercises.
-Barbell Incline Bench Press (low incline, 30 degrees). Super-set with Incline Chest-to-Pad Dumbbell rows and Chest-to-Pad Dumbbell Reverse-Flies. 3 sets of 8 reps.
-Seated Dumbbell Shoulder Press. Super-set with Cable Rows and Face pulls. 3 sets of 8 reps.
-Ab Bench or Weighted Crunches for 2 minutes. Rest as needed.
-Stretch
DAY 2: LEGS AND ARMS
-Warm-up. 10 minutes of light biking.
-Barbell Back Squats. Super-set with Laying Hamstring Curls, 3 sets of 15 reps. Follow the same warm-up protocol as you would on the Flat Bench to gradually work your way into the weight to be used.
-Leg Press super-set with Glute-Ham Raises (or 45 degree Back Extensions if your gym doesn’t have a Glute-Ham Raise station). 4 sets of 15 reps on the Leg Press, no more than 15 reps on the Glute-Ham raises (it’s a hard exercise; focus more on quality reps for the first couple of weeks).
-Hip-Adductor. Super-set with Hip-Abductor and Seated Calf Raises. 4 sets of 12 reps.
-Bicep giant set: Preacher curls (6 reps). Super-set with Preacher Conversion Curls (using dumbbells, start with your hands in the neutral/hammer position, and twist the dumbbells as you curl up until at the the top position they are in a supinated/palms facing up position; as you lower them back down, rotate the dumbbells back into the hammer position. 12 reps) and Standing Dumbbell Curls (20 reps). 5 sets total.
-Tricep giant set: Seated Dumbbell Tricep Extensions (6 reps). Super-set with Tricep Press- Downs (12 reps) and Tricep Rope Extensions (20 reps). 5 sets total.
-Interval Sprints on the treadmill. Walk/light jog for 2 minutes. Increase to a sprinting speed (if you’ve never done these before, start with a fairly mild speed) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 10 minutes, then do a 1 minute cool-down.
-Stretch
-Barbell Back Squats. Super-set with Laying Hamstring Curls, 3 sets of 15 reps. Follow the same warm-up protocol as you would on the Flat Bench to gradually work your way into the weight to be used.
-Leg Press super-set with Glute-Ham Raises (or 45 degree Back Extensions if your gym doesn’t have a Glute-Ham Raise station). 4 sets of 15 reps on the Leg Press, no more than 15 reps on the Glute-Ham raises (it’s a hard exercise; focus more on quality reps for the first couple of weeks).
-Hip-Adductor. Super-set with Hip-Abductor and Seated Calf Raises. 4 sets of 12 reps.
-Bicep giant set: Preacher curls (6 reps). Super-set with Preacher Conversion Curls (using dumbbells, start with your hands in the neutral/hammer position, and twist the dumbbells as you curl up until at the the top position they are in a supinated/palms facing up position; as you lower them back down, rotate the dumbbells back into the hammer position. 12 reps) and Standing Dumbbell Curls (20 reps). 5 sets total.
-Tricep giant set: Seated Dumbbell Tricep Extensions (6 reps). Super-set with Tricep Press- Downs (12 reps) and Tricep Rope Extensions (20 reps). 5 sets total.
-Interval Sprints on the treadmill. Walk/light jog for 2 minutes. Increase to a sprinting speed (if you’ve never done these before, start with a fairly mild speed) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 10 minutes, then do a 1 minute cool-down.
-Stretch
DAY 3: REST
DAY 4: CHEST, BACK, AND SHOULDERS
-Warm-up: 5 minutes of a light walk, then 3 sets of 12 reps of Light Lat Pull-Downs.
-Barbell Flat Bench. Super-set with Lat Pull-Downs. Normal warm-up into 4 sets of 12 reps on each movement.
-Barbell Incline Bench (low incline, 30 degrees). Super-set with Incline Chest-to-Pad Dumbbell Rows and Chest-to-Pad Dumbbell Reverse-Flies. 3 sets of 12 reps.
-Seated Dumbbell Shoulder Press. Super-set with Cable Rows and Face-Pulls, doing 3 sets of 8 reps.
-Ab Bench or Weighted Crunches for 2 minutes, rest as needed.
-Stretch
-Barbell Flat Bench. Super-set with Lat Pull-Downs. Normal warm-up into 4 sets of 12 reps on each movement.
-Barbell Incline Bench (low incline, 30 degrees). Super-set with Incline Chest-to-Pad Dumbbell Rows and Chest-to-Pad Dumbbell Reverse-Flies. 3 sets of 12 reps.
-Seated Dumbbell Shoulder Press. Super-set with Cable Rows and Face-Pulls, doing 3 sets of 8 reps.
-Ab Bench or Weighted Crunches for 2 minutes, rest as needed.
-Stretch
DAY 5: LEGS AND ARMS
-Warm-up: 10 minutes of light biking.
-Barbell Back Squats. Super-set with Laying Hamstring Curls, 3 sets of 8 reps. Follow the same warm-up protocol as you would on the Flat Bench to gradually work your way into the weight that will be used.
-Leg Press. Super-set with Glute-Ham Raises (or 45 degree back extensions, if your gym doesn’t have a Glute-Ham Raise station). 4 sets of 8 reps on the leg press, with no more than 8 reps on the Glute-Ham raises.
-Hip Adductor. Super-set with Hip Abductor and Seated Calf Raises, 3 sets of 8 reps.
-Standing E-Z-Bar Curls. 5 sets of 6 reps, with a 30 second rest in-between sets.
-Hammer Curls. 5 sets of 6 reps, with a 30 second rest in-between sets
-Tricep giant set: Seated Dumbbell Tricep Extensions (6 reps). Super-set with Tricep Press- Downs (12 reps) and Tricep Rope Extensions (20 reps) for 5 sets.
-Interval Sprints on the treadmill. Walk/light jog for 2 minutes. Increase to a sprinting speed (if you’ve never done these before, start with a fairly mild speed) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 10 minutes, then do a 1 minute cool-down.
-Stretch
-Barbell Back Squats. Super-set with Laying Hamstring Curls, 3 sets of 8 reps. Follow the same warm-up protocol as you would on the Flat Bench to gradually work your way into the weight that will be used.
-Leg Press. Super-set with Glute-Ham Raises (or 45 degree back extensions, if your gym doesn’t have a Glute-Ham Raise station). 4 sets of 8 reps on the leg press, with no more than 8 reps on the Glute-Ham raises.
-Hip Adductor. Super-set with Hip Abductor and Seated Calf Raises, 3 sets of 8 reps.
-Standing E-Z-Bar Curls. 5 sets of 6 reps, with a 30 second rest in-between sets.
-Hammer Curls. 5 sets of 6 reps, with a 30 second rest in-between sets
-Tricep giant set: Seated Dumbbell Tricep Extensions (6 reps). Super-set with Tricep Press- Downs (12 reps) and Tricep Rope Extensions (20 reps) for 5 sets.
-Interval Sprints on the treadmill. Walk/light jog for 2 minutes. Increase to a sprinting speed (if you’ve never done these before, start with a fairly mild speed) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 10 minutes, then do a 1 minute cool-down.
-Stretch
DAY 6 AND 7: REST
...
Remember, seek to gradually increase the weights used, every week if possible. Focus
primarily on perfect form and using the muscles you’re training, and the weight will
come. If you do have a bad day, don’t get discouraged; just come back next time and
hit it hard.
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