Monday, June 11, 2012

Fitness Training Outline

And as promised the fitness training portion:

Monday: Quads & Calves

Squats 8×10 (3 warm up sets of 20-15 reps)
Leg Press 5×10
Seated Leg Extensions 5×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20

Tuesday: Back & Forearms

Lat Pulldown 3×20-15 (warm up sets)
Weighted Pull Ups 4×10
V-Bar Rows 5×10
Barbell Rows (Wide Grip) 4×10
Close Grip Pulldown 3×10
Reverse EZ Bar Curl 4×15
Seated Wrist Curls 4×15

Wednesday: Shoulders & Calves

Seated Dumbbell Press 3×20-15 (warm up sets)
Clean & Press (Explosive Movement) 5×10
Rear Delt Dumbbell Raises/Rear Delt Cable Flys (Alt. each week) 4×10
Seated Military Smith Press (Back of Head) 3×10
Standing Lateral Raises 3×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20

Thursday: Cardio & Abs

Cardio: Usually 40-60 minutes on a elliptical, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning).

Hanging Leg Raises/or Lying Leg Raises 3×30
Seated Dumbbell Twists/ or Lying Side bends 3×30/50
High Cable Pulldowns/ or weighted crunches 3×30

Friday: Hamstrings & Lower Back

Lying Hamstring Curl 5×10 (2 warm up sets)
Stiff Legged Deadlift 5×10
High-Foot Leg Press/ or Long Step Lunges 4×15-10
Good Mornings 3×10
Seated Leg Curl 4×10

Saturday: Chest

Incline Dumbbell Chest Press 6×15-10 (2 warm up sets)
Incline Dumbbell Flys 4×10
Cable Flys 3×10
Decline Barbell Press 5×10
Dumbbell Pullover 4×10

Sunday: Arms

Rope Pulldown 3×20-15 (warm up sets)
Weighted Dips 4×10
Lying EZ Tricep Extensions 4×10
Reverse EZ Bar Pulldown 4×10
Olympic Barbell Curls 5×10
Dumbbell Curls/ or Hammer Curls 4×10

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