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 facing each-other (neutral grip/semi supinated) Lat Pull-Downs (the bar has a V-shape) and Face-Pulls. Use a proper, gradual warm-up, into 4 sets of 6 reps (the weight used will be heavier than the previous week. You should be able to get all 6 reps on at least the first 2 sets).
-Dumbbell Incline Bench (low incline, 30 degrees) super-set with Dumbbell Rows and Chest-to-Pad Dumbbell Reverse-Flies. 3 sets of 8 reps. Use a 5-second count when lowering the weight to your chest on the Incline Bench.
-Seated Military Press super-set with Dumbbell Front Raises and Cable Rows. 4 sets of 8 reps
-Ab Bench or Weighted Crunches for 3 minutes. Rest as needed.
-Stretch
-Barbell Flat Bench Press super-set (meaning, you do all exercises consecutively before you take a break) with palms facing each-other (neutral grip/semi supinated) Lat Pull-Downs (the bar has a V-shape) and Face-Pulls. Use a proper, gradual warm-up, into 4 sets of 6 reps (the weight used will be heavier than the previous week. You should be able to get all 6 reps on at least the first 2 sets).
-Dumbbell Incline Bench (low incline, 30 degrees) super-set with Dumbbell Rows and Chest-to-Pad Dumbbell Reverse-Flies. 3 sets of 8 reps. Use a 5-second count when lowering the weight to your chest on the Incline Bench.
-Seated Military Press super-set with Dumbbell Front Raises and Cable Rows. 4 sets of 8 reps
-Ab Bench or Weighted Crunches for 3 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, 5 sets of 12 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 10 reps on the Leg Press (start using heavier weights), 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 Standing Calf Raises. 4 sets of 12 reps. Continuous circuit, no rest.
-Bicep giant set: Standing E-Z-Bar Bicep Curls (6 reps). Super-set with Preacher Curls (10 reps) and Cable Curls (handle on each side, the movement at the end looks like you are doing a double biceps flex pose. Set the Handles high, relax your shoulders, and basically take your arms through the motion of flexing your biceps) (15 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 12 minutes, then do a 1 minute cool-down.
-Stretch
-Barbell Back Squats. Super-set with Laying Hamstring Curls, 5 sets of 12 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 10 reps on the Leg Press (start using heavier weights), 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 Standing Calf Raises. 4 sets of 12 reps. Continuous circuit, no rest.
-Bicep giant set: Standing E-Z-Bar Bicep Curls (6 reps). Super-set with Preacher Curls (10 reps) and Cable Curls (handle on each side, the movement at the end looks like you are doing a double biceps flex pose. Set the Handles high, relax your shoulders, and basically take your arms through the motion of flexing your biceps) (15 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 12 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 Neutral-Grip Lat Pull-Downs and Reverse-Flies. Normal warmup into 5 sets of 12 reps for each movement. Use a 3 second count when lowering the weight to your chest on the bench.
-Barbell Incline Bench (low incline, 30 degrees) (10 reps). Super-set with Dumbbell Flat Bench (10 reps), and Cable Flies (20 reps). 3 sets total.
-Dumbbell Rows. Super-set with Reverse-Flies, Shrugs, and Lateral Raises. 3 sets of 8 reps. reps.
-Ab Bench or Weighted Crunches for 2 minutes, rest as needed.
-Stretch
-Barbell Flat Bench. Super-set with Neutral-Grip Lat Pull-Downs and Reverse-Flies. Normal warmup into 5 sets of 12 reps for each movement. Use a 3 second count when lowering the weight to your chest on the bench.
-Barbell Incline Bench (low incline, 30 degrees) (10 reps). Super-set with Dumbbell Flat Bench (10 reps), and Cable Flies (20 reps). 3 sets total.
-Dumbbell Rows. Super-set with Reverse-Flies, Shrugs, and Lateral Raises. 3 sets of 8 reps. 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, 5 sets of 6 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. Use a 3 second count when squatting into position.
-Leg Press super-set with Seated Hamstring Curls. 3 sets of 8 reps on a continuous circuit.
-Standing E-Z-Bar Curls. 7 sets of 3 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). 5 sets total.
-Interval Sprints on the treadmill. Walk/light jog for 2 minutes. Increase to a sprinting speed, and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 12 minutes, then do a 1 minute cool-down.
-Stretch
-Barbell Back Squats. Super-set with Laying Hamstring Curls, 5 sets of 6 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. Use a 3 second count when squatting into position.
-Leg Press super-set with Seated Hamstring Curls. 3 sets of 8 reps on a continuous circuit.
-Standing E-Z-Bar Curls. 7 sets of 3 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). 5 sets total.
-Interval Sprints on the treadmill. Walk/light jog for 2 minutes. Increase to a sprinting speed, and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 12 minutes, then do a 1 minute cool-down.
-Stretch
DAY 6 AND 7: REST
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As you start to train in heavier rep ranges, make sure your form is good. It’s better to use a
lighter load with proper form than it is to use a heavier with bad form. However, don’t be
afraid to challenge yourself. Good, consistent technique will let your body know what
you’re trying to teach it and allow it to adapt to the stimulus. Proper sleep and nutrition
will allow optimal recovery and performance in the gym. Keep up the good work.
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