Posts Tagged ‘leg extensions’

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"I pick things up, I put things down"

Day ONE – Chest and Biceps

1) 15 minute warm up (crunches, stationary bike, or jump rope)

2) Stretch

3) Flat Regular Bench (weight percentage of max rep)

Bar x 15, 35% x 15, 45% x 12, 55% x 8, 65% x 8, 80% x 3, 70% x 5, 70% x 5

Each week you complete all reps, Add 5 lbs to each set the next week

Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.

4) Incline Bench

Bar x 10, 40% x 10, 50% x 8, 60% x 6, 80% x 5, 80% x 5

Each week you complete all reps, Add 5 lbs to each set the next week.

5) Machine Curls

50% x 10, 60% x 10, 70% x 10

6) Reverse Curls (curling bar)

40% x 10, 45% x 10, 50% x 10

7) Flat Bench Dumbbell Press

60% x 10, 60% x 10

8 ) Dips

3 Sets of 10-15

9) Hammer Curls

70% x 10, 70% x 10

10) Wide Grip Bench (slow form)

30% x 15, 30% x 15

11) Concentration Curls (slow form, flex at top of rep)

2 Sets of 15 (10 lbs)

12) Dumbbell Flys

2 Sets of 15

13) Slow Sit-ups

2 sets of 25

Day TWO – Legs

1) 15 minute Cardio (Running, Jump Rope)

2) Squat (go down to 90 degree angle)

30% x 10, 40% x 10, 45% x 10, 50% x 8, 55% x 6, 55% x 6, 60% x 3, 40% x 5

Each week you complete all reps, Add 5 lbs to each set the next week

Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.

3) Leg Press

4 sets of 5 at 80%

4) Leg Curls

30% x 10, 40% x 10, 45% x 10, 50% x 8

5) Leg Extensions

30% x 10, 40% x 10, 45% x 10, 50% x 8

6) Calf Raises (dumbbells)

3 sets of 15, Heavy as possible

7) Calf Raises on Smithmachine (slow form)

2 sets of 10, 70 lbs

8 ) Dumbbell Lunges

2 sets of 25, Light Weight

9) Stiff Leg Deadlift

30% x 5, 35% x 5, 40% x 5, 45% x 5

10) Crunches

500 reps

Day THREE – Shoulders and Triceps

1) 15 minute warm up ( pushups, jump rope)

2) Stretch

3) Close Grip Bench

Bar x 12, 25% x 10, 30% x 8, 35% x 7, 40% x 6, 50% x 5, 50% x 5

Each week you complete all reps, Add 5 lbs to each set the next week

Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.

4) Shoulder Press (curling bar)

Bar x 10, 35% x 10, 40% x 10, 45% x 10

5) Lat Pulldown

3 sets of 15, 70% weight

6) Plate Raises (slow form)

2 sets of 20, Use 10-25 lb plate

7) Rear Delt Cable Pulls

2 sets of 15

8 ) Tri Pull Down

2 sets of 15

9) Skull Crushers or French Press (curling bar)

2 sets of 10 (use a spotter)

10) Wide Grip Decline Bench

4 sets of 15 reps, 40% weight (one set of just bar)

11) Dumbbell Flys

2 sets of 15

12) Dips

3 sets of 10-15

13) Push Ups

Max out

14) Slow Sit-ups

2 sets of 25

Day FOUR – Back

1) 15 minute Cardio (Running, Jump Rope)

2) Stretch

3) Deadlift

Bar x 10, 20% x 15, 25% x 15, 30% x 10, 40% x 8, 50% x 6, 60% x 4, 70% x 2, 80% x 1, 80% x 1, 50% x 3

Each week you complete all reps, Add 5 lbs to each set the next week

Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.

4) Seated Cable Pull

3 sets of 10

5) Bat Wings

2 sets of 15

6) Calf Raises (dumbbells)

3 sets of 15, Heavy as possible

7) Chin Ups (palms facing away from body)

3 sets of 5-15

8 ) Crunches

500 reps

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