DAY 1: CHEST, BACK, AND SHOULDERS
-Warmup 5 minutes light walk, 3 sets 12 reps light lat pulldowns.
-Barbell Flat Bench Press. Use a proper, gradual warmup, into 8 sets of 2 reps on the bench press with a 45 second rest between sets. The weight used should be 10-30 lb heavier than the weight used for the 5 sets of 2 reps.
-Dumbbell Flat bench 4 sets 8 reps 30 seconds rest between sets
-Incline barbel bench 3 sets 10 reps 30 seconds rest between sets
-pull-ups or assisted pull ups (6 reps) superset with neutral grip Lat pull downs (10 reps) and cable rows (10 reps). 4 sets.
-Dumbbell shoulder press (12 reps) superset with incline chest to pad dumbbell rows (6 reps) and reverse flies (10 reps). 3 sets
-Ab bench or weighted crunches for 3 minutes, rest as needed.
-Stretch
-Barbell Flat Bench Press. Use a proper, gradual warmup, into 8 sets of 2 reps on the bench press with a 45 second rest between sets. The weight used should be 10-30 lb heavier than the weight used for the 5 sets of 2 reps.
-Dumbbell Flat bench 4 sets 8 reps 30 seconds rest between sets
-Incline barbel bench 3 sets 10 reps 30 seconds rest between sets
-pull-ups or assisted pull ups (6 reps) superset with neutral grip Lat pull downs (10 reps) and cable rows (10 reps). 4 sets.
-Dumbbell shoulder press (12 reps) superset with incline chest to pad dumbbell rows (6 reps) and reverse flies (10 reps). 3 sets
-Ab bench or weighted crunches for 3 minutes, rest as needed.
-Stretch
DAY 2: LEGS AND ARMS
-Warmup. 10 minutes light bike.
-Several warmup sets on the squats ( start with an empty bar.). 3 drop sets. ( Do a set, lower the weight, and immediately continue the exercise. 3 reps the first set, then lower the weight two times, each time to a weight you can do for 6-10 reps.
-Leg press 3 sets 8 reps 20 seconds rest between sets
-Leg extension 3 sets 15 reps 20 second rest
-Laying hamstring curls. 3 sets 8 reps
-Hip adductor superset with hip abductor and standing calf raises. 3 sets 12 reps. Continuous circuit, no rest.
-Standing cable curl. Drop set. First weight 6 reps, then lower the weight 3 times, aiming for 6-8 reps each drop. 3 sets.
-Preacher curl 4 sets 10 reps 20 seconds rest between sets
-Reverse grip preacher curls. 3 sets 10 reps 30 seconds rest.
-Tricep pressdowns 4 drop sets. Start at a weight you can do for a comfortable 6 reps, then drop down to the next weight increment, do no more than 10 reps. Do this all the way to the lightest weight increment, with your only rest coming when you're lowering the weight. Rest 90 seconds-2 minutes, then repeat.
-Interval sprints on the treadmill. Walk/ light jog for 2 minutes. Increase to a sprinting speed ( If you’ve never done these before, start fairly mild, and increase speed weekly.) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 15 minutes. Then do a 1 minute cool down.
-Stretch
-Several warmup sets on the squats ( start with an empty bar.). 3 drop sets. ( Do a set, lower the weight, and immediately continue the exercise. 3 reps the first set, then lower the weight two times, each time to a weight you can do for 6-10 reps.
-Leg press 3 sets 8 reps 20 seconds rest between sets
-Leg extension 3 sets 15 reps 20 second rest
-Laying hamstring curls. 3 sets 8 reps
-Hip adductor superset with hip abductor and standing calf raises. 3 sets 12 reps. Continuous circuit, no rest.
-Standing cable curl. Drop set. First weight 6 reps, then lower the weight 3 times, aiming for 6-8 reps each drop. 3 sets.
-Preacher curl 4 sets 10 reps 20 seconds rest between sets
-Reverse grip preacher curls. 3 sets 10 reps 30 seconds rest.
-Tricep pressdowns 4 drop sets. Start at a weight you can do for a comfortable 6 reps, then drop down to the next weight increment, do no more than 10 reps. Do this all the way to the lightest weight increment, with your only rest coming when you're lowering the weight. Rest 90 seconds-2 minutes, then repeat.
-Interval sprints on the treadmill. Walk/ light jog for 2 minutes. Increase to a sprinting speed ( If you’ve never done these before, start fairly mild, and increase speed weekly.) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 15 minutes. Then do a 1 minute cool down.
-Stretch
DAY 3: REST
DAY 4: CHEST, BACK, AND SHOULDERS
-Warmup 5 minutes light walk, 3 sets 12 reps light lat pulldowns.
-Barbell flat bench superset with lat pulldowns. Normal warmup progression into 5 sets 10 reps. Use a 5 second count to lower the weight to your chest on the bench and a 3 second count to allow the weight to raise back to the top on the pulldowns. Aim for 90 seconds rest after each set. You should be able to get at least 4 sets of the full 10 reps. Once you can complete at least 4 sets of 10, increase the weight.
-Incline Barbell bench superset with cable rows. 5 sets 10 reps.
-Dumbbell Rows superset with reverse flies, shrugs, and Shoulder press. 3 sets 8 reps.
-Ab bench or weighted crunches for 2 minutes, rest as needed.
-Stretch
-Barbell flat bench superset with lat pulldowns. Normal warmup progression into 5 sets 10 reps. Use a 5 second count to lower the weight to your chest on the bench and a 3 second count to allow the weight to raise back to the top on the pulldowns. Aim for 90 seconds rest after each set. You should be able to get at least 4 sets of the full 10 reps. Once you can complete at least 4 sets of 10, increase the weight.
-Incline Barbell bench superset with cable rows. 5 sets 10 reps.
-Dumbbell Rows superset with reverse flies, shrugs, and Shoulder press. 3 sets 8 reps.
-Ab bench or weighted crunches for 2 minutes, rest as needed.
-Stretch
DAY 5: LEGS AND ARMS
-Warmup. 10 minutes light bike.
-Leg extensions superset with laying hamstring curls. 4 sets 15 reps
-Leg press superset with Kettlebell swing or rope pull through. 3 sets 8 reps
-Barbell squat. 3 sets 3 paused squats.
-Hip adductor superset with hip abductor and seated calf raises. 3 sets 8 reps.
-Standing Ez bar curl. 10 sets 6 reps with a 30 second rest in between sets.
-Dumbbell Preacher curls 5 sets 6 reps with a 30 second rest in between sets
-Tricep giant set. Seated dumbbell tricep extensions ( 6 reps) superset with tricep press downs ( 12 reps) and tricep rope extensions. ( 20 reps) 5 sets.
-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
-Leg extensions superset with laying hamstring curls. 4 sets 15 reps
-Leg press superset with Kettlebell swing or rope pull through. 3 sets 8 reps
-Barbell squat. 3 sets 3 paused squats.
-Hip adductor superset with hip abductor and seated calf raises. 3 sets 8 reps.
-Standing Ez bar curl. 10 sets 6 reps with a 30 second rest in between sets.
-Dumbbell Preacher curls 5 sets 6 reps with a 30 second rest in between sets
-Tricep giant set. Seated dumbbell tricep extensions ( 6 reps) superset with tricep press downs ( 12 reps) and tricep rope extensions. ( 20 reps) 5 sets.
-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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When performing the drop sets, make sure you have a spotter, as you will be pushing to near failure. Focus on good technique, but don't be afraid to start a little heavier. If you don't get close to all the reps, you can always lower the weight for the next set. Remember, the healthier you eat, the better you'll recover, perform in the gym, and achieve your goals.
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