Posts Tagged ‘skull crushers’

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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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This is a good workout for someone trying to boost muscle growth and endurance while on a busy schedule. In addition, it is great for sculpting a beach body for the summer. This can also be used as a bodybuilding workout if used 5-6 times a week properly.

Monday  ~  Wednesday  ~  Friday

Deadlift – 20 reps

Military Press – 10 reps

Bench Press – 10 reps

Bar Curls – 12-15 reps

Skull Crushers – 12-15 reps

Lat Pull-down – 12-15 reps

15-20 minutes of various Ab workouts (complete ab exercises at home if you’re tight on time)

Notes

  1. Start with reasonable weight. You should be struggling to finish the set.
  2. Keep good form at all times.
  3. Add 5 lbs. each week to any set you complete the following week.
  4. Recommended: Drink a Muscle Milk protein shake after each workout.
  5. Drink a gallon of water on your lifting days (not all at once!)
  6. Take a one-a-day multi-vitamin
  7. Get at least 8 hours of quality sleep each night
  8. Switch to a different lifting program after the 5th week.