New workouts for this week & next…..
Week 1. Week 2.
~Upper Body~ 4 sets of 12 reps. 4 sets of 20-25 reps
Go heavy enough so that getting to that 12th rep is really hard, and that your 20th-25th reps are difficult.
Do all 5 exercises back to back as 1 big set, then rest 1 minute & do the next set, and so on till you complete 4 sets.
Dumbbell flat bench press-
Dumbbell incline press
Dumbbell shoulder press
Push-ups ~ feet up on bench, hands on ground.
Barbell, dumbbell, or seated cable rows
Week 1. Week 2.
~Lower Body~ 3 sets of 12 reps. 3 sets of 20-25 reps
Go heavy enough so that getting to that 12th rep is really hard, and that your 20th-25th reps are difficult.
Do all 7 exercises back to back as 1 big set, then rest 1 minute & do the next set, and so on till you complete 4 sets.
Romanian Deadlifts, or Deadlifts~ Lower bar to the top of the feet by bending hips. Bend knees during the descent and keep waist straight so back is parellel to floor at lowest position. Lift the bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. You may also do them this way: Keeping head and chest up, with the bar in front of you, bend at the knees and begin moving downward with the bar as if you wanted to set it on the ground. It would look sort of like a half way squat.
Back hyperextension, squeezing glutes~ use a plate for weight, 10-25 lbs.
Cable pull-through~ cable with a rope attached, bending at the knee lean forward, aquat down to pull the rope through legs. As you come up squeeze those glutes.
Seated or Lying Leg curl-
Lunges, stationary or traveling.
Side lunge~ do your all reps to one side first, then switch legs to do reps on other side.
Bulgarian split squat~ put your back toe up on a bench, take a step or hop forward (so that you are now in a lunge position) body nice and tall, and lunge down as far as you can go. Balance is challenging in this stance but, use dumbbells for weight if you can.
Week 1. Week 2.
~Upper Body~ 4 sets of 10 reps. 4 sets of 20-25 reps.
Go heavy enough so that getting to that 10th rep is really hard, and that your 20th-25th reps are difficult.
Do all 8 exercises back to back as 1 big set, then rest 1 minute & do the next set, and so on till you complete 4 sets.
Barbell, dumbbell, or cable rows
Lat pulldown
One-arm Dumbbell Row
Over-head Tricep extension
2 arm Lying dumbbell tricep extension
Smith Machine Shoulder Press behing the neck
Barbell Curls
Incline Bench Alternating Dumbbell curls
September 26, 2008 at 3:30 pm
Is this a Monday Wednesday Friday schedule? When are we doing cardio? All 5 days, or only on Tues and Thursday? Let me know: I’ll do this with you next week. I am fired up.
September 29, 2008 at 10:55 pm
Hay channan,
With a lot of intrest ,i reed your whole journey,..yes from the beginning.
A lot of imformation,you are verry well educated…wow!
And al the time and efford you put in ,great respect ,you are a tru athlete.
I thank you ,to be me friend,you motivated me to go again a step higer.
I have respont on the calftraining ,mayby somthing for you! ! !