Explosivelyfit strength training builds powerful bodies!


Danny M. O'Dell, MA. CSCS*D Strength coach

Danny M. O'Dell, M.A. CSCS*D


 
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Explosivelyfit Strength Training Manuals

Kindle versions

How to regain your range of motion after a total knee replacement-A firsthand account

Senior Fitness Training: A guide to a healthier life through exercise

Dumbbell circuit training-The whole body edition

The Twenty Minute Dumbbell Total Body Workout

Exercise your way to healthier bones the Danny O'Dell way

The ultimate bench press manual

Chin up progressions

A Comprehensive Approach to Shoulder Training and Injury Resistance A strength training guideline for healthy shoulders

Osteoporosis: A trainers guide to healthier bones

Push up Power 

The Ten Essentials of female strength and beauty

Building Muscle Mass in the Athlete

Eighteen weeks to greater physical fitness with high heart rate strength training 

Get fit at home with minimal equipment 

Wilderness Basics for the Young Woodsman; A booklet of facts

Keeping fit on a busy schedule

Staying Fit on Your Business Trip

The best exercises to effectively build full body maximum strength

Training Efficiently For Those With Limited Time

Ten minutes to greater physical fitness-The whole body edition

Ten minute FAT BE GONE workouts

A Scientific Approach to Increased Muscle Hypertrophy, Strength and Recovery Methods

A guidebook to greater physical strength

The major warm-up and cool down stretches used in strength training programs 

How to regain your range of motion after a shoulder surgery: A firsthand account


Smashwords versions

How To Regain Your Range Of Motion After A Total Knee Replacement

The Best Exercises To Effectively Build Full Body Maximum Strength

Ten Minutes To Greater Physical Fitness

The Twenty-Minute Dumbbell Total Body Strength Training Workout

Senior Fitness Training: A guide to a healthier life through exercise



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Explosivelyfit Strength Training, LLC
PO Box 35
Nine Mile Falls,
WA. 99026
509.991.6833


Contact Danny

   

 

EXPLOSIVELYFIT STRENGTH AND POWER TRAINING INFORMATION FOR THE SERIOUS ATHLETE!

Explosivelyfit focuses on the development of superior strength with the intent to help all drug free athletes reach their true strength potential. You will get stronger and more powerful using these strength training methods and tips.

Various strength training schedules

Prior to using any of the following strength training routines consult with your doctor to discuss your physical condition and your ability to engage in this form of exercise.

Start with a dynamic warm up for five to ten minutes depending on your experience and goals. Warm up correctly by raising your pulse, breaking a slight sweat and performing movement specific patterns similar to the first exercise. Follow correct technique on all exercises. Get the form right before adding more weight. After each session cool down and then stretch. Eat regularly four to six meals a day.

If you do a lot of bench pressing you must also do a lot of rotator cuff protective exercises. This is automatic in my gym but is not necessarily reflected in the exercise schedules listed below. Just do them and perhaps save yourself a surgery.

These are basic training routines. The more advanced schedules are not posted because I am not in the gym with you to observe your exercise technique. All of the schedules can be completed in less than fifty minutes.

Some of the abbreviations used throughout this section are almost self explanatory but for the sake of convenience here are a few of the ones most used.

bbc-barbell curl, bbr-barbell row, bp-bench press, bss-Bulgarian split squats, btf-butt to the floor, dbc-dumbbell curl, dbdl-dumbbell dead lift, dbmp-dumbbell military press, dbr-dumbbell row, dl-dead lift, mp-military press, NGBP-narrow grip bench presses, rdl-Romainian dead lift, sldl-stiff leg dead lift, sq-squat, tri ext-triceps extensions, wu-warm up, ROM-range of motion, W:R-work to rest ratio.


 

Short series

Warm up for 5 minutes with a skip rope

Military presses

  • 2 sets of 12
  • 2 sets of 6
  • 2 sets of 4

Barbell curls

  • 2 sets of 12
  • 4 sets of 8

Triceps extensions

  • One set of 12, 10 ,8, 10 and 12 again

SQUATS add weight each set

  • Bench squats 3 sets of 12
  • Lunges 2 sets of 12
  • Stairs 3 sets with weight one stair at a time
  • 2 sets of stairs two at a time
  • Calves on the last set of stairs do 3 sets of 12 calf raises

Abdominals

  • With weight 3 sets of 10
  • Leg raises 3 sets of 10

Cool down and stretch, then you are finished.

 

Routines for the 50-minute strength class-Beginner basic series of exercises that are meant to be used with technique instructions by the strength coach.

Skip rope 300 hops

  • Side raises straight into dumbbell military presses straight into military presses 8×3 each
  • Bulgarian split squats straight in the calves straight into goblet squats 8 times three each
  • Push-ups straight into dumbbell floor presses straight into bench presses 8×3 each
  • dumbbell rows straight into shrugs straight into barbell rows 8×3 each
  • Deadlift straight into stiff leg deadlift straight into back extensions 8×3 each
  • Dumbbell curls straight into barbell curls straight into triceps extensions 10 times for each

Lower body and upper body warm-up 15 each movement followed by 200 skips

  • Squat 6×5
  • Bench press 6×5
  • Deadlift 6×5
  • Military press straight into the pull downs 8 times four
  • Barbell rows 6×4
  • Barbell curls straight into triceps extensions 10×3

 

Skip rope 400 hops
Lower body warm-up 12 times each movement

  • Squat 8x1, 6×1, 3×6 at approximately 85% of the one repetition maximum
  • Bench press 8×1, 6×1, 3×6 at approximately 85% of the one repetition maximum
  • Deadlift 8×1, 6×1, 3×6 at approximately 85% of the one repetition maximum

Skip rope 300 hops

  • Lower and upper body warm-ups 12 each direction
  • Bulgarian split squats 8 times five
  • Dumbbell floor press 12×4 to 5
  • Dumbbell Deadlift 8 times 4 to 5
  • Dumbbell military press 12×4 to 5
  • Dumbbell curl 12×4
  • Dumbbell triceps extensions 12×4 to 5
  • Dumbbell rows 12×4
  • Dumbbell calf raises 20×2

This series of exercises is split up into 3, twenty minute periods.

  • Squat into stiff leg Deadlift 6×6
  • Bench press and barbell rows 6×6
  • Deadlift into shrugs 6×6

Warm up skip rope 2 to 300 hops
Squat thrusts with push-up in the bottom position in a jump in the air at the top – 10 – 15 reps.

  • Side raises 12×4 straight into military presses 6×4
  • Body weight squats 20×4 straight into goblet squats 10×4
  • Dumbbell floor presses 8×4 straight into dumbbell rows 8×4
  • Dumbbell dead lifts 8×4 straight into Goodmornings 12×4
  • Triceps extensions 15×5 straight into dumbbell hammer curls 12×5
  • Front raises 20×4 straight into rear raises 20×4


  • Lower body warm-up – 12 each direction
    Squat 12×3
    Upper body warm-up – 10 each direction
    Bench presses 5×2 at 50%, 5×5@75 – 80%, each of these sets are immediately followed by barbell rows for the same reps, sets and weight as was used on the bench press.
    Floor presses 12×3 at 60% straight into Dumbbell rows go as heavy as possible while maintaining a solid lower back position.
    Deadlifts five sets of two or 50%, five sets of five at 80 to 85% follow each of these exercises with pulldowns 8×7

Warm-up with a skip rope 400 hops these are to be done within four – five minutes.

  • Deadlift 12×3 is 60 to 70%
    Bench press 5×2 at 50%, 5×4@80 to 85% straight into barbell row
    Squat 5×2 of 50%, 5×4 at 80 to 85% % straight in the heavy calves same reps and sets
    Dumbbell bench press or floor presses heavy but with good form 12×3
    Pull downs or chin ups 8 times four
    Abdominal work 5 to 6 minutes

Warm-up with a skip rope 300 hops


  • Squat 12×3@70 to 75%
    Bench press 5×2 at 50%, 3×6@85%
    Deadlift 5×2 at 50%, 85% 3×6
    Narrow grip floor presses 10×4@70%
    Squat thrusts with push-up in the bottom position in a jump in the air at the top – 10 – 15 reps.
  • Dumbbell military press 12×3 followed immediately with pull downs or chin ups 12×3
    Military press followed immediately with pulldowns go as heavy as possible 6×3
    Bulgarian split squats 8x4 followed immediately by calves 10×4
    Dumbbell bench press followed immediately with dumbbell rows 12×3
    Bench press followed immediately with barbell rows 6×3

Skip rope 300 hops followed with a lower body warm-up 15 each direction followed immediately with an upper body warm-up 15 each direction.

  • Bulgarian split squats 10×3 followed immediately after each set with goblet squats 20×3
    Dumbbell bench presses 20×3 straight into bench press 6×3
    Pulldowns 20×3 straight into push-ups 20×3
    Dumbbell rows followed with supported dumbbell rows 8×4
    Hanging leg raises followed by flutter kicks 25×3
    The dumbbell curls 12×3 followed immediately with triceps extensions 12×3

Beginner basic series of exercises that are meant to be used with technique instructions by the strength coach. Start out with a three-minute session of skipping rope.


  • Squat 8x4 read 8 reps for 4 sets
    Bench press 8x4
    Dead lift 8x4
    Military press 8x4
    Barbell curls straight into triceps extensions 12x3

Use this variation of the above series as the trainee becomes more familiar with the exercises. Cutting the squats back to three sets saves time in a crunch. This is especially helpful in a fifty-minute class room sitting. Start out with a three minute session of skipping rope.

  • Squat 8x3 read 8 reps for 3 sets
    Bench press 8x4
    Dead lift 8x4
    Military press 8x4 straight into chin ups or pull downs
    Barbell curls straight into triceps extensions 12x3

Warm up-skip rope 300 single hit skips-these are single and not the common double hops between each turn of the rope.


  • Upper body warm-up – 15 each direction
    Military press 12×1, 6×5 pulldowns or chin ups 12×1, 6×5
    Lower body warm-up – 12 each direction
    Squats 12×1, 6×5, calves 12×1, 6×5
    Bench press 12×1, 6×5, – barbell rows 12×1, 6×5

Warm up-skip rope 300 single hit skips-these are single and not the common double hops between each turn of the rope.


  • Squat straight into a stiff leg Deadlift 12×1, 8×1, 5×3
    Bench press straight into a barbell row 8×1, 5×4
    Military press straight in the pulldowns or chin ups 8×5

Warm up-skip rope 400 single hit skips-these are single and not the common double hops between each turn of the rope.


  • Upper body warm-up 15 each direction
    Dumbbell military press straight into a dumbbell row 12×1, 8×4
    Dumbbell Bulgarian split squats straight into calves 6×4
    Dumbbell bench press straight into dumbbell shrugs 8×4
    Triceps extensions 12×3 straight into hammer curls 12×3
    Flutter kicks 30 seconds x 3 sets

Perform each of the following exercises for two sets of 50 repetitions at 50 to 60% of a previously determined one-repetition maximum.


  • Squat – bench press – deadlift – military press – calves – barbell curl – triceps extensions – hanging leg raises

Warm up-skip rope 300 single hit skips-these are single and not the common double hops between each turn of the rope.


  • Lower body warm-up 12 each direction with a particular emphasis on the hips range of motion.
    Bulgarian split squats 8 times three
    Upper body warm-up 15 each direction
    Dumbbell bench press 8×4
    Dumbbell deadlift 8×4
    Dumbbell military press 8×4
    After doing the dumbbell exercises move over to the barbell and increase the weight to approximately 85% of your one repetition maximum and do the following:
    Deadlift 5×5
    Bench press 5×5
    Squat 5×5

Warm up with a skip rope for 200 hops after which begin doing each of the following exercises for four sets of 20 at 60% of your one repetition maximum. The rest periods are minimal; keep pushing.


  • Squat 20×4
    Bench press 20×4
    Deadlift 20×4
    Military press 20×4
    Calves 20×4
    Barbell curl 20×4
    Triceps extensions 20×4

Warm-up with a skip rope 500 hops


  • Upper body warm-up 15 each direction
    Military press straight in the pull downs or chin ups 8 times four
    Lower body warm-up 15 each direction
    Squats straight into calves 8×4
    Bench press straight into barbell rows 8×4
    Deadlifts straight into shrugs 8x4. Note: you’ll get more out of this exercise if you have two bars set up. One on the floor for the deadlifts and the second one in the power rack for the shrugs, which often times in the beginning your trainee will be able to lift more in the shrug than in the Deadlift.
    Dumbbell curl straight into triceps extensions 12×4

At work 20-30 minute exercise program

This low-level, 20-30 minute exercise program is for those who are interested in making improvements to their health while at work on their noon break.

  • Have a health survey discussion with your physician prior to exercising.
    • PAR-Q
    • Heart, joints, lower back, shoulders, feet problems
  • Medication-where is it kept? How is it used? Tell your workout partners the answers.
  • Warm up-pulse, breathing, joints loosened up to a slight sweat
  • Clothing and foot wear appropriate for the weather

Equipment

  • Elastic tubes
  • Allergic to latex? If so, don’t use the material.

Exercises

  • Shoulder warm up-five movements
  • Chest presses-elastic goes around the back
  • Triceps extensions- elastic goes under both feet
  • Military presses- elastic goes under both feet
  • Curls-elastic goes under both feet
  • Upright rows- elastic goes under the feet
  • Forearms- elastic goes under both feet
  • Calf raises, don’t use the elastic with this exercise, your body weight will suffice
  • Side bends- elastic goes under one foot
  • Obliques-looped around a post for the twist side-to-side
  • Rows-looped around a post for the standing row
  • Pull downs-looped around a post for the pull at all heights
  • Rotator cuff side-to-side

 


Ten minutes of fun…!

These two ten-minute series of exercises will improve your fitness, if you do them as suggested while at the same time bearing in mind your own level of conditioning. If it is low then gradually work your way up to the full ten minutes of activity.

Here are the directions:

Start with the overall body warm up of skipping rope (or cardio of your choice) for three minutes then do each set of two exercises in this order:

  • The first one for one minute followed immediately by
  • The second exercise, which is your thirty-second active rest.
  • Then skip for one minute.
  • Repeat the cycle of sets three to five times.

Where it says skip you can substitute any cardio exercise of your choice. The goal is to keep your heart rate in your chosen target heart rate percentage of your maximum heart rate. Make certain that you monitor your heart rate and keep it under control.

Here are two different series of exercises for the abdominals. Each one will take approximately ten minutes to complete - if you are able to do them the full amount of time without stopping.

Do only one series per session.

Abdominal-easy

After the warm up, do each set of the two exercises in this order:

The first listed for one minute, the second is a thirty-second active rest; skip for one minute, repeat the cycle of sets three to five times.

  • Warm up: Skip rope three minutes
  • Prone planks – prone back extensions
  • Skip one minute.
  • Prone planks – prone back extensions.
  • Skip one minute.
  •  Prone planks – prone back extensions.
  • Skip one minute.
  • Prone planks – prone back extensions.
  • Skip one minute at a gradually reducing speed

 

Abdominal-harder

After the warm up, do each set of the two exercises in this order:

Do the first listed exercise for one minute. The second one is a thirty-second rest; skip for one minute, repeat the cycle of sets three to five times. The flutter exercise begins with you on your back on a bench or the floor with your legs held very slightly bent. Place your hands beside your hips and in an alternate fashion raise and lower both legs. Moving from the hips only, flutter your legs up and down.

  • Warm up: Skip rope three minutes
  • Flutters-curl ups.
  • Skip one minute
  • Flutters – curl ups.
  • Skip one minute.
  •  Flutters – curl ups.
  •  Skip one minute
  •  Flutters – curl ups.
  • Skip one minute at a gradually reduced rate of speed

There, you now have two, ten minute series to get your heart rate up and test your dedication to exercising in this manner at the same time.


Warm up skip rope 400 hops

8x4 on all exercises – this means four sets of eight repetitions

Upper body warm-up fifteen each direction

Military press

Pulldowns

Bench press

Barbell rows

Lower body warm-up – 10 each direction

Squat

Calves

Stiff leg dead lifts

Planks – prone, supine and both sides held for 20 seconds for three sets

 

Warm-up – high-speed jogs in place 3 minutes

Do each of the three pairs of exercises for five sets of eight repetitions. Start with the first exercise listed and as soon as I was completed move immediately into the second listed exercise. Rest for thirty seconds after the second exercises completed and then repeat the pair of exercises until you've completed five sets.

Squat into a military press

Deadlift into shrugs

Bench press into barbell rows

An abdominal exercise of your choice for three sets of 25

 

Warm up with 15 squat thrusts

Do each of the following pairs of exercises at 85% of your one rep max for five sets of five repetitions.

Squat into calf raises

Bench press and barbell rows

Deadlift into shrugs

15 squat thrusts

 

Warm up with a skip rope for 5 min.

For each of the following pairs of exercises do the first one for 60 seconds and the second one for 30 seconds, go through the four pairs three times.

Military press into triceps extensions

Squats into calves

Floor bench press into barbell rows

Flutters into setups

 

Warm up with a skip rope for 5 min.

Do the following exercises in this manner:

Forty seconds for each exercise with 20 seconds off repeated 3 to 5 times

Squats

Calves

Bench press

Barbell rows

Dead lift

Prone back raises

Military press

Pulldowns

Leg raises three sets of 1 min. each

 

Warm-up with a skip rope

Pick one pair of exercises from the following list and do 10 repetitions at 50 to 60% of your one rep max for each one. The objective is to get to these 10 sets of 10 as quickly as possible while maintaining excellent form. Make a note of how long it takes you to finish and then the next time you try this see if you can go faster.

Military press and squats

Bench press and barbell rows

Deadlift and barbell curls

Triceps extensions and dumbbell curls

Deadlift and incline bench presses

 

Warm-up with 200 hops with the skip rope

Lower body warm-up

Squats 10x1, 8x1, 5x1 at 85% one rep max

Upper body warm-up

Bench press 10x18x15x5 at 85% one rep max

Dumbbell rows 10x3

 

Full body

Warm-up rope 200, squat thrusts 1x10 to 20

Upper body warm-up 8 repetitions each way

Dumbbell military presses straight into military presses 4x8

Leg raises 1x60 seconds

Dumbbell floor presses straight into bench presses 4x8

Prone flanks 2x30 seconds with weight

Lower body warm-up 15 repetitions each

Bulgarian split squats 3x10

Squats 4x8, 1x24 at 50% one rep max, straighten the calves after each set of squats for the same number of repetitions

Side planks into supine planks into prone planks 2x30 seconds with weight

 

Basic full body

Warm-up rope 200, squat thrusts 1x10 to 20

Lower body warm-up 15 repetitions each

Squats 1x8, 7x2 at 85% one rep max, 2x12 at 70% in rhythmic style

Calves 2x40 at 40%

Bench presses 1x8, 5x3 at 85% one rep max, 2x12 at 70% in rhythmic style

Deadlifts 7x2 at 85%

Triceps extensions 4x12

Dumbbell row straight into barbell row 3x8

Mountain climbers 3x30 seconds

Reverse crunches 1x20

 

Upper body

Warm-up rope 200, squat thrusts 1x10 to 20

Upper body warm-up

Bench press straight into barbell rows 1x12, 1x8, 5x5

Military presses straight into chin-ups or lat pulls 1x12, 4x8

Hammer curls straight into triceps extensions 3x12

Feet elevated prone plank 3x30 seconds

Barbell rollout 1x8 to 10 constantly maintain a flat solid back

 

Lower body

Warm-up rope 200, squat thrusts 1x10 to 20

Lower body warm-up 15 repetitions each

Bulgarian split squats 3x8

Squats straight into calves 1x8, 5x5, 1x24

Deadlifts 1x8, 5x5

Stability ball rollout 1x8 to 10

Russian twist 1x30 to 40 seconds

Full body

Warm up 300 to 500 skips with the rope

Upper body warm-up 15 repetitions each direction with no more than a 5 pound weight in each hand

Dumbbell military presses straight into military press 3-5x8

Prone planks with weight 3x20 seconds

Bench press 1x12, 1x8, 4x4 at 80 – 85%, 1x24 at 50%

Dumbbell rows straight into barbell rows 3x8

Push-ups straight into triceps extensions 3x8

Side planks with weight 3x20 seconds

Lower body warm-up 20 repetitions each direction

Bulgarian split squats 4- 5x8

Supine planks with weight 3x20 seconds

One leg deadlifts 4-5x8

Calf raises 4x25

Side bends 4x12


 

Upper body

Warm-up with high-speed run in place two minutes

Upper body warm-up 20 each direction with 2 1/2 pound plate in each hand

Dumbbell military press 3x12

Military press 3x12 straight into lat pull downs 3x12

Mountain climbers 1x90 seconds

Bench press straight into barbell rows 3x12

Triceps extensions 3x12

Hammer curls 3x12

Flutters 2x60 seconds

Side raises 3x12

Rear raises 3x12


 

Lower body

Warm-up 300 skips with the rope

Lower body warm-up 20 repetitions each direction

Squats 3x12

Stiff leg deadlifts 3x12

Prone planks 5x15-20 second holds

Bulgarian split squats 3x12

One leg deadlifts 3x12

Standing calf raises 4x25

Back extensions 1x20


 

Full body – moderate repetitions

Warm-up with rope 300 hops

Upper body warm-up with 2 1/2 pounds times 20 repetitions each direction

Supine flyes straight into front raises straight into triceps extensions straight into bench presses 4x8

Side raises straight into military presses 4x8

Hammer curls straight into barbell curls 3x12

Lower body warm-up 20 each direction

Bulgarian split squats 3x8

Squats 3x12

Deadlifts 3x20

Prone planks, side planks, supine planks 2x30 seconds

Mountain climbers 2x30 seconds


 

Upper body

Upper body warm-up eight reps each direction

Military press 3x12

Pull downs 3x12

Triceps extensions 3x12

Barbell curls 3x12

Side raises 3x12

Rear raises 3x12

Bench press 3x12

Barbell rows 3x12


 

Upper body

Upper body warm-up eight reps each direction

Dumbbell military presses straight into lat pull downs 3-5x8-10

Dumbbell bench presses straight into dumbbell rows 3-5x8-10

Triceps push downs straight into push-ups 3-5x8-10

Dumbbell curls 3-5x8-10


 

Extra workout, lower body

Bulgarian split squats 3-5x8-10

Romanian deadlifts 3-5x8-10

Prone planks 80 seconds with 20 seconds holds at the top


Lower body

Squats 3-4x12

Calf raises 3-4x20-25

Stiff leg deadlifts 3-4x12

Lunges 3-4x12

Back extensions 3-4x12

Hanging leg raises 2x12

Curl ups two minutes with a 15 second hold at the top


Full body

Warm-up two to four minutes with a skip rope.

Lower body warm-up 20 each direction

Bulgarian split squats straight into calf raises 2-4x8-10

One leg dead lift 2-4x8-10

Goblet squats 2-4x8-10

Romanian deadlifts 2-4x8-10

Back extensions 1x20

Upper body warm-up eight each direction

Dumbbell bench press straight into bent arm pullovers 2-4x8-10

Dumbbell military press straight into dumbbell row 2-4x8-10

Triceps extensions straight into push-ups 2x12

Side raises 2x12

Hammer curls 2x12

Leg raises 2x12

Prone planks 5x20 seconds.


Full body

Warm-up five minutes with the rope

Lower body warm-up 20 each direction

Squats straight into calf raises straight into stiff leg deadlifts 1x12, 1x8, 3x5, 1x12

Back extensions 1x20

Upper body warm-up with eight each direction

Bench press straight into barbell rows 1x12, 1x8, 3x5, 1x12

Side raises straight into military presses 3x8

Triceps extensions 2x12

Hammer curls 3x8

Flutters three sets of 20 seconds each

Prone to side planks three sets of 20 seconds each


Full body

Warm up – three minutes.

Back extensions with weight 1x20

Lower body warm-up

Squats 2x15 straight to pullovers 2x15

Upper body warm-up

Bench press 3x12@70% straight to front raises 3x8

Flyes straight to side raises 2x8

Rear raises 2x8

Pull downs 2x8

Military presses 3x8

Barbell curls 3x8

Triceps extensions 3x12.

Curl ups two minutes with a 10 to 15 second hold at the top

Heavy dumbbell side bends, 1x25


Full body

Skip rope 300 to 500 hops

Upper body warm-up 8 to 10 reps each direction

Incline bench press 2-3x10–12

Flat bench press straight into dumbbell flyes 2–3x10–12

Lower body warm-up 15 each direction

Squats 2-3x10-12 straight into calf raises

Lat pull downs2-3x12-15

Low cable rows 2-3x10-12

Dumbbell military press 2-3x10-12

Up right rows 2-3x10-12

Triceps push downs 2-3x10-12

Seated dumbbell curls 2-3x10-12

Flutters 90 seconds


Full body

Warm-up 300 skips with the rope.

Upper body warm-up 1x15

All of the following exercises are performed for three sets of 20 repetitions. If you start with an upper body exercise then do the upper body warm-up 1x15, if you begin with a lower body exercise then do the lower body warm-up 1x15.

Side raises

Military presses

Bench presses

Barbell rows

Triceps extensions

Hammer curls

Lower body warm-up

Squats

Deadlifts

Situps

Leg raises


Full body

Warm-up.

Upper body warm-up

Military presses 4x8-10

Pull downs, 4x8-10

Bench presses 4x8-10

Barbell rows 4x8-10

Lower body warm-up

Squats 4x8-10

Stiff leg deadlifts 4x8-10

Curl ups 1x10 with a 10 second hold at the top

Flutters 40 seconds


Full body

Warm-up, run in place two minutes

Do 4-5x8-10 repetitions on all of the following exercises:

Lower body warm-up 1x15 each direction

Squats straight into calf raises

Bench presses

Barbell rows

Deadlifts

Military presses

Side bends

Triceps extensions

Barbell curls

Side raises

Flutters


Full body

Warm-up, run in place two minutes

Do 2-3x10-12-10 repetitions on all of the following exercises:

Lower body warm-up 1x15 each direction

Military presses straight into chin-ups.

Squats straight into calves

Bench press straight into barbell rows

Hanging leg raises

Flutters 1 to 2 minutes

Hammer curls straight into barbell curls

Triceps extensions


Warm up with the rope for three to five minutes of moderate speed skipping

Lower body warm up 10 each
Squat 1x10, 1x8, 5x5@80-85%1RM calves 2x the squats
Stiff leg dead lift 1x10, 1x8, 5x5@80-85%1RM
Back extensions 1x20

Upper body warm up 10 each
Dumbbell bench press 1x12-15
Bench press 1x10, 1x8, 5x5@80-85%1RM to barbell rows 2x the bench reps
Skip rope 1-2 minutes at a moderate pace
Dumbbell military press to one hand pulls 3x12
Military press 1x10, 1x8, 5x5@80-85%1RM to low cable rows 2x the military press reps
Crunches 2x6 go heavy, 1x20-30
Leg raises two minutes
Standing heavy side bends 3x6
Laterals with weight 2x12

 


Warm up
Lower body warm up 15 each

Squat 4x8 to calves 4x16
Rope 1 minute to crunches 1x30

Upper body warm up
Dumbbell bench press 2x12
Bench press 4x8 to dumbbell row 3x12
Rope 1 minute
Rdl 5x8
Dumbbell military press 2x12
Military press 4x8 to pull downs 4x12
Triceps extensions to push downs 3x12
Dumbbell curls to barbell curls 3x12-15

Standing crunches to side bends 3x8 go heavy
Back extensions 2x12 go heavy to prone raises 12 with ten to fifteen second hold at the top
Hanging leg raises with weight 2x12

 


Warm up with the rope for a fast three minutes
Upper body warm up

Dbbp 1x12, 4x8, 1x24
Dbr 5x12
Flutters one minute

Lower body warm up
Squats 1x12, 2x8, 2x6, 4x2, 1x24
Sit ups 1x one minute with weight
Dbmp 3x12
One arm pulls downs 3x12
Db triceps extensions to push ups 3x12
Dead lifts1x12, 2x8, 2x6, 4x2, 1x24
Prone back extensions10@ ten second holds at the top
Db calf raises 4x15


90% quick in and out session

Warm up with the rope for a fast three minutes
Warm up 2x5@50%, 1x3@80%
Lower body warm up
Squats 5x2@90%
Upper body warm up
Bench press 2x5@50%, 1x3@80%, 5x3@90%
Dead lifts 2x5@50%, 1x3@80%, 5x1@90%
Standing crunches 2x8 heavy load
Leg raises 2x8 with weight
Back extensions 2x12

 


Warm up
Lower body warm up
Squat 4x8 to calves 4x12

Upper body warm up
Bench press 4x8 to bbr 4x12
Military presses 4x8
Push downs 3x12
Side raises 3x12
Push ups 3x12 with weight
Dead lift 4x8
Calves 4x12
Bbc to dbc 2x10
Bss 3x10
One leg dead lift 3x10
Good mornings 3x10
Flutters 1x2 minutes

 


Warm up
Upper body warm up

Mp 5x10@50%1RM
Chins 24
Pull downs 3x12@60-70% bodyweight
Sit ups to reverse sit ups 1x12 with weight
Bp to bbr 5x10@60-70%1RM

Lower body warm up

Squat 6x10@60%1RM BTF on all of them
Dead lifts 6x10@60%1RM
Back extensions 1x20
Calf raises 3x25
Side bends 4x12
Triceps extensions 3x25
Bbc 3x12
Leg raises 1x12
Laterals 1x12

 


Warm up
Lower body warm up

Squat 2x5@50%, 5 sets of max reps at 75%
Calves 6x12 go heavy

Upper body warm up

Bench press 2x5@50%, 5 sets of max reps at 75%
Triceps extensions to narrow grip bench presses to push ups 2x20
Side raises 5x12
Lat pulls 3x12
Dumbbell rows 3x12
Low pulls 3x12
Dead lift 2x5@50%, 5 sets of max reps at 75%
Back extensions 2x19
Hanging leg raises 2x12
Standing crunches 2x12
Heavy side bends 23x8


Warm up
Lower body warm up

Squat 1x12, 1x8, 3x5
Calf raises 6x15

Upper body warm up

Bench press 1x12, 1x8, 3x5
Barbell rows 6x8
Dead lift 1x12, 1x8, 3x5
Good morning 4x12
Military presses 1x12, 1x8, 3x5, 1x20
Triceps pushdowns to extensions to narrow grip bench presses 1x20 go to near failure as you move through these three exercises one after another without rest betweens sets
Floor presses 1x20
Dumbbell curls 2x12
Barbell curls 2x12
Curl ups 15 with 15 second hold at the top
Leg raises one minute
Rotators 1x35


Warm up
Lower body warm up

Bss3-5x6-8 per leg
Calves 4x12 go heavy

Upper body warm up

Dumbbell bench press 1x12, 3-5x8-10
Dumbbell row 1x12, 5x10 go heavy and keep the elbows high and tight on each rep
Single leg dumbbell dead lift 5x8
Dumbbell military presses 4x10, to side raises 4x15, to extensions 4x25
Dumbbell curls 4-5x12
Curl ups 15 with 15 second hold at the top
Prone raises 15-20 with a ten second hold at the top
Flutters, one minute

 


Warm up
Lower body warm up
Squat 2x5 at 50%, 1x3 at 80%, 8-9x2, 1x20
Bench press 2x5 at 50%, 1x3 at 80%, 8-9x2, 1x20
Romanian dead lift 5x6
Narrow push ups 3x20
Barbell rows no bouncing 6x8
Curl ups 2x12 with a ten second hold
Flutters 2x one minute


Warm up
All the exercises done for three sets of twenty reps in quick succession don’t waste time talking or dinking around, just move on and get out of the gym

Mp
Chins
Pull downs
Squats
Sldl
Bp
Bbr
Bbc
Tri ext
Push ups
Back extensions
Leg raises
Curl ups

 


Warm up with a fast two to four minute run, not a jog but a run
Upper body warm up 10 each movement

Mp 2-4x8-10
Chin ups2x8-15
Pull downs 2-4x8-10
Lower body warm up 10-15 each
Squat 3-6x8-10 btf
Sldl 2-4x8-10
Bp 2-4x8-10
Bbr 2-4x8-10
Bbc 2x8
Triceps extensions 3-5x8-10
Push ups 2x20 gut these out and if you can’t do the full ones then go to the modified and finally just the top portion of about 4-6 inches
Back extensions 2x20

 


Basic full body at 70-80% all at 5-6 sets of 8 reps

Warm up
Lower body warm up
Squats
Upper body warm up
Bench press
Dead lift
Military press
Barbell rows
Pull downs 4-5x12
Barbell curls-21’s
Triceps push downs to extensions 21’s

 


Warm up with 200-500 single hops on the rope
Upper body warm up 15 each

Dumbbell curl to barbell curl to spider curl 2x8 for each curl in succession
Bench press 5x8
Dumbbell row to bar bell row 4x8 each row in succession
Dumbbell military press to military press to triceps extensions 3x8 each in succession
Floor presses 3-5x8
Side raises 3x12
360’s with a ten second hold at the top

Lower body warm up 10-20 each way

Overhead squat 4x8 butt to the floor
One leg bench squat 4x8
Body weight full butt to the floor squats 2x20
Good mornings 2x20 with moderate weight

Weighted sit ups 2x8
Hanging leg raises 2x8

 


High volume full body

Warm up with a fast 1-5 minute run, start out slowly and build speed, hold for one minute then slow down

Lower body warm up 15 each motion of squats to the floor, good mornings, front to rear high kicks and side to side high kicks.

Bulgarian split squats 2x10 with light weight
Squats 4x15 straight to calf raises 4x30
Dead lifts 4x15
Back extensions with light weight 4x15

Upper body warm up fifteen each direction

Bench press 4x15 straight to dumbbell or barbell rows 4x15
Military presses 4x15
Triceps extensions to push ups to pull overs in consecutive order 3x15
Side raises 4x15
Hammer curls to barbell curls 3x12
Curl ups 2x10 with a ten second hold at the top
Hanging leg raises 2x10


High volume full body

20’s

Warm up with 200-500 single hops on the rope

Side raises 1x20
Military presses 1x20
Front raises 1x20
Military presses 1x20
Rear raises 1x20
Military presses 1x20
Roman chair sit ups-keep tension on the stomach at all times by limiting the upward movement distance and do not drop below parallel. If unsure then use a competent spotter to prevent this dangerous drop downward. Protect your back! 1x20
Back extensions 3x20
Bucket squats-buckets of different heights from 14, 12, 10 and down to 8 inches 4x20 keep a tight lower back with the natural arch.
Calf raises 4x20
Bulgarian split squats 1x20
Stiff leg dead lift 1x20
Floor presses to pull overs 3x20
Triceps extensions to push ups 3x20
Dumbbell curls 2x20
Barbell curls 2x20
Laterals 3x20

 


75-85 % 1RM

Warm up with a fast 1-5 skip rope, start out slowly and build speed, hold for one minute then slow down

Upper body warm up fifteen each direction

Side raises to military presses 5x8
Bench press to barbell rows 5x8
Triceps push downs to push ups 4x12
Dumbbell curls to barbell curls 5x8

Lower body warm up 15 each motion of squats to the floor, good mornings, front to rear high kicks and side to side high kicks.

Squat to stiff leg deadlift 5x8
Standing calves to Dorsi flexions to seated calves 5x15
Back extensions 2x20
Standing crunches 2x20
Side bends with heavy load 4x8


55-65%

Warm up with a fast 200-500 hops with the skip rope, start out slowly and build speed, hold for one to two minutes then slow down

Lower body warm up 15 each motion of squats to the floor, good mornings, front to rear high kicks and side to side high kicks.

Squats to calves 2-5x15

Upper body warm up fifteen each direction

Bench press to barbell row 2-5x15
Dead lift 2-5x15 to stiff leg dead lift at 30% 2-5x15
Bulgarian split squats to one leg dead lift 2-3x8
Back extension 1x10
Triceps extensions to pull overs on the floor to pushups 3x8
Dumbbell curls barbell curls 3x10-12
Sit ups with weight 2x8 go heavy


30%

Warm up with 100 hops on the rope

70 continuous reps on the following

Squat
Bench press
Military press
Dead lift dumbbell row
Pull downs with narrow grip and then medium grip, 35 reps each grip
Stiff leg dead lifts
Triceps extensions
Barbell bicep curls
Sit ups for one minute
Flutters for one minute

in hard and lift smart!


 

25-50’s-Basic beginner program

Do each of these twenty five times and then move onto the next exercise. Work up to a total of fifty each within two to three weeks at three times a week on alternate days. Additional cardio and the end of workout stretches are on your own as there are too many options to list here.

When doing a strength series, start with a general overall body warm up, bike, rower, dog walk and then move into a dynamic general area warm up such as the following lower body warm up.

Dynamic lower body warm up

  • Body weight squats
  • Good mornings
  • Leg swings fore and aft, side to side

Squats-butt to the floor on each rep
Calf raises
Stiff leg dead lift

Curl ups
Prone back extensions

Dynamic upper body warm up

  • Arm swings CW and CCW, straight out front to the rear of your head, rapid moves up and down, hand touches behind your back and finally cross over’s in front with straight arms.

Military presses
Pull downs with bands or tubes

Crunches
Side planks hold for ten seconds each for ten to twenty reps

Push ups, modified or regular
Curls with dumbbells or bands
Triceps extensions with dumbbells or bands

Cool down

  • Gentle static stretches for all areas

Keep a log book of how well you are doing.


Warm up-upper and lower limb rotations, cat camel, bird dogs, planks, lunges 1x15, good mornings 1x15

Dumbbell squat 3x15
Dumbbell dead lift 3x15
Dumbbell military press 3x15
Dumbbell row 3x15
Curl ups1x25
Dumbbell triceps extensions 3x20
Dumbbell lunges 2x10
Dumbbell calf raises 3x25


Warm up with the skip rope for five minutes at 70-100 hops per minute
Upper body warm up
Bench presses 1x10, 3x8, 1x25-50
Barbell rows 4x10
Sit ups with weight 2x12
Leg raises 1x25
Lower body warm up
Squats 5x5
Stiff leg dead lifts 3x10
Sit ups with weight 2x12
Leg raises 1x25
Military presses 4x10
Triceps extensions 3x15
Sit ups without weight 50-100


Warm up with the skip rope for five minutes at 70-100 hops per minute
Lower body warm up
Squats 5x6
Bench presses 5x6
Good mornings 4x8
Pull downs 4x8
Sit ups 1x25
Leg raises 1x25
Military presses 4x8
Pull downs or chins 4x8-10
Side to rear raises 3x10
Triceps extensions 3x15
Sit ups 1x25
Leg raises 1x25


Warm up with a fast jog for four to five minutes

*Lower body warm up

Squats 3x20 @ 60% 1RM
Sldl 3x20 @ 60% 1RM
Sit ups with weight 1x20
Leg raises 1x20 with weight

*Upper body, shoulder warm up

Military presses 3x20 @ 60% 1RM
Sit ups with weight 1x20
Leg raises 1x20 with weight
Bench presses 3x20 @ 60% 1RM
Triceps extensions 3x20
Pull downs 3x20
Rows of any kind 3x20
Side and rear raises 3x20
Back extensions 20-30

Warm up with the rope for 200-400 hops
Shoulder warm up

Dumbbell side raises 2x15
Rear raises 2x15
Stability ball roll outs 2x8
Dumbbell military presses 2x15
Leg raises on the bench 1x20
Sit ups, limited ROM off the end of the bench 1x20
Stability ball bench presses 1x15, 1x12, 1x10, 1x8
Dumbbell rows 1x15, 1x12, 1x10, 1x8
Sit ups into back extensions into leg raises 1x15
Body weight squats 3x25


Warm up your choice for three minutes
Lower body warm up 1x15 each

Squats 2x5@60%, 1x3@80%, 8x2@90%
Sit ups with weight 1x12
Bench presses 2x5@60%, 1x3@80%, 8x3@90%
Leg raises 1x12
Dead lift 2x5@60%, 1x3@80%, 10x1@90%
Sldl 2x12@60% regular dead lift above
Supported barbell rows 13x8
Leg raises 2x12
Triceps push downs 2x12
Sire and rear raises 2x12
Chin ups 2x12


  • Warm up for three to five minutes.
  • Four sets of fifteen to twenty repetitions or four sets of eight to twelve repetitions
  • Work to rest ratio at 1:3-1:4
  • Cool down at the end for two to three minutes then stretch the muscles just worked.

Tuesdays will be using dumbbells for the upper body with barbells used for the lower body.

  • Squats. It doesn't get any better to start out the day does it?
  • Abdominals as a rest period
  • Dumbbell Bench presses followed immediately by
  • Dumbbell rows
  • Abdominals as a rest again
  • Dumbbell Military presses
  • Calves
  • Side bends as a cool down

Thursday-all barbell work

  • Dead lifts-three to five sets of eight
  • Abdominals as a break
  • Bench presses
  • Military presses
  • Kellum exercises
  • Calves

Warm up with the skip rope two to four minutes
Sit ups 25 into leg raises 25
Prone back extensions-ten reps and hold each one for ten seconds

Go from one exercise to the next and then repeat each one in descending order for the required amount of repetitions.

Shoulder warm up 15 each direction

1. Alternate dumbbell military presses into barbell military presses-
1x12, 1x8, 2x6
2. Dumbbell curls into barbell curls-1x12, 1x8, 2x6
3. Sit ups 25
4. Dumbbell over head squats-1x12, 1x8, 2x6
5. Bulgarian split squats-1x12, 1x8, 2x6
6. Leg raises-25
7. Dumbbell bench presses into barbell bench presses-1x12, 1x8, 2x6
8. Dumbbell rows into barbell rows-1x12, 1x8, 2x6
9. Dumbbell shrugs into barbell shrugs-1x12, 1x8, 2x6
10. Planks eight reps hold for fifteen seconds
11. Dumbbell dead lifts-dead lifts-1x12, 1x8, 2x6
12. Sit ups into back extensions into leg raises-25


Home resistance strength training program

Sometimes you just can’t get to the gym to exercise. Here are a few ideas that you can use in these situations. And it doesn’t take a lot of cash to pull it off either. Plus it may be more convenient doing them at home anyway. At least you’ve got the option if need be.

Equipment needed: Several various sizes of surgical tube approximately 10-12 feet long. Some of these are latex so if you’re allergic to the material then search elsewhere for a substitute.

When using the elastic materials make certain the ends are securely wrapped around your hands so as to prevent it slipping off and snapping back at you. The same goes for attaching them to doors and door knobs.

Do each of the following for 3 sets of 15-20 repetitions in rapid fashion with little rest between each set.

Body weight/surgical tubing squats

  • Stand on the tube and squat

Military press with surgical tubing

  • Stand on the tube and press upward

Pull downs

  • Securely attached overhead pull down (attach to one side of a doorknob and over the top to the other side. Be careful not to cut or nick the tube)

Bench press

  • Position the tube under the upper back and held in the hands pushing upward while face up on the floor or bench.

Barbell row.

  • Stand on the tube and hold the free ends in each hand, row normally.

Dead lift

  • Stand on the tube and dead lift normally

Barbell curl

  • Stand on the tube and curl upward

Triceps extension

  • Stand on the tube, run it behind your back and over your shoulders now extend your arms to the ceiling. Keep your elbows pointed up when you lower your arms back down behind your head.

Calf raises

  • Stand on the tube with your toes and then rise up on your toes.

10. Abdominal
Crunches and leg raises

Do these every other day or until you can get back into the gym again.



Plyometric push-ups; a progressive adaptation schedule


The standard push up has been around for many years and still continues to produce results. This great conditioner physically challenges the upper body to become stronger. After a while the common style gets old as the adaptations begin to take place. A plateau is reached and progress ends.
It time to look at a different way of doing this old stand by bodyweight exercise. Plyometric push ups are similar to but more difficult than the ‘clap’ style.

Health note: do not do these if you have elbow, shoulder, wrist injuries or attending joint problems. Consult with your primary health care provider before beginning any new exercise regimen.

As always begin with a warm up, especially in the shoulder areas. Start out with large arm rotations, followed by a few good mornings and finally several normal push ups to specifically target the muscles involved in the movement.

Exercise description

Begin the plyometric push ups on your knees with an upright torso, arms at your sides. Give yourself room to stretch out in front because the exercise requires you to fall straight forward.

Pivoting on your knees, allow your upper body to fall forward toward the floor. As you are dropping to the floor quickly get your arms into a position to catch the fall. Once your chest is approximately five inches from the bottom; stop and explosively push back up into the upright beginning stance.

A progression of difficulty would be similar to this pattern:

Series number one

Start at the base of a stair step three steps from the bottom
Move back ward far enough to allow you to touch the third step as you fall forward
Begin on your knees, erect torso, arms at the sides
Fall forward, touch the stair step
Explode back to the start position.

Series number two

Start at the base of a stair step two steps from the bottom
Move back ward far enough to allow you to touch the second step as you fall forward
Begin on your knees, erect torso, arms at the sides
Fall forward, touch the stair step
Explode back to the start position.

Series number three

Start at the base of a stair step one step from the bottom
Move back ward far enough to allow you to touch the first step as you fall forward
Begin on your knees, erect torso, arms at the sides
Fall forward, touch the stair step
Explode back to the start position.

Series number four

Start on the floor allowing for enough space to fall forward without hitting anything on the way down
Begin on your knees, erect torso, arms at the sides
Fall forward, touch the floor
Explode back to the start position

Series number five

Place several two by sixes under your knees to raise your body up off the floor allowing for enough space to fall forward without hitting anything on the way down (make certain the platform is stable and will not move out from under you)
Begin on your knees, erect torso, arms at the sides
Fall forward, touch the floor
Explode back to the start position

Series number six

Securely attach surgical tubing or a jump stretch band to the floor in front of you
Wrap the surgical tubing or jump stretch band around your shoulders (NOT AROUND YOUR NECK)
Place several two by sixes under your knees to raise your body up off the floor allowing for enough space to fall forward without hitting anything on the way down (make certain the platform is stable and will not move out from under you)
Begin on your knees, erect torso, with your arms at the sides
Fall forward, touch the floor
Explode back to the start position
Increase your explosive power by doing three to four sets of six to eight repetitions of one series. As each particular series gets easier for you to perform move on up to the next level and begin again.


Summer strengthening program

In nearly every situation, the stronger person will win out over weaker one both physically and mentally. It doesn’t matter if your favorite activity is cross country running or jogging, league football, or any other sport; the stronger you are, the better you will do, all things considered.

By this time of year, the summer is nearly upon us Now is the time to develop more strength and power in your body. Taking lengthy summer breaks from training only helps the opposition and does NOTHING for your physical condition. How you set up the summer program will determine the outcome.

Begin the schedule with two weeks of low intensity, low volume, and non-stressful fun workouts. Introduce new exercises, new angles of lifting, different pace counts, different apparatus to lift with and a very short series of sessions three times a week.

Always go full range of motion in each of the exercises. Once your muscles have accommodated to this pattern of lifting begin to change the sets and reps around to match the goals of increased strength and power output. Three days a week for periods of 40-45 minutes duration and then out of the weight room. The expectation is you will continue a flexibility program at home with guidance from a strength coach or from one of the members of the fitness committee. This will be the beginning of the hypertrophy phase.

Follow this increasing volume plan for three to four weeks, then drastically drop the volume and raise the intensity up to the 85-90% 1 RM for two weeks.

Direct the off days toward cardio training sessions-as long as they are light days. Heavy cardio and strength training regimens conflict with one another to a certain degree.

Rest and good nutrition are essential to building quality muscle tissue. The emphasis on rest cannot be overstated, and you have to get enough sleep to become stronger.

Monday, Wednesday and Friday or a combination of nonconsecutive days strength training will suit your body just fine. Set up the work out schedule to suit your personal circumstances and then blossom in the weight room.
The month of June would look something like this.

Week one

Monday:

The set and repetition scheme is eight reps for three sets and out of the weight room. Stick to the intensity ranges of 50-70% 1 RM. The work to rest ratio is 1:1. If it takes ten seconds to complete a set, the rest period is then ten seconds before starting the next set.

Dynamic warm up
Skip rope 100-200 hits or for two to three minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises-the majority are compound joint movements

Squats-full squats
Military presses
Pull downs
Romanian dead lifts
Curl ups
Bench presses
Bar bell rows
Calf raises

Wednesday:

The set and repetition scheme is eight reps for two sets and out of the weight room. Stick to the intensity ranges of 50-70% 1 RM.

Dynamic warm up
Skip rope 100-200 hits or for two to three minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Bench Squats
Military presses
Narrow grip pull downs
Dead lifts
Curl ups
Incline bench presses
Bar bell rows
Calf raises

Friday:

The set and repetition scheme is eight reps for four sets and out of the weight room. Stick to the intensity ranges of 65-70% 1 RM.

Dynamic warm up
Skip rope 100-200 hits or for two to three minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Overhead Squats
Dumbbell Military presses
Wide grip pull downs
Dead lifts off the rack pins at knee height
Curl ups
Decline bench presses
Dumbbell rows
Calf raises

Week two

The intensity stays the same but the volume rises with sets of two to four and repetitions of twelve. Work to rest remains at 1:1.

Monday:

Do two to four sets of twelve repetitions with 50-70% 1 RM.
Dynamic warm up
Skip rope 150-250 hits or for two to four minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Military presses
Chin ups
Bench presses
‘T’ bar rows
Front squats
Calf raises
Straight leg dead lifts
Full sit ups

Wednesday:

Three sets of twelve repetitions at 50-70% 1 RM.

Dynamic warm up
Skip rope 150-250 hits or for two to four minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Squats
Bench presses
Dead lifts
Military presses
Triceps extensions
Calf raises
Bar bell rows
Hanging leg raises

Friday:

The repetitions range from 12-16 for three to four sets at 60-70% 1 RM.

Dynamic warm up
Skip rope 150-250 hits or for two to four minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Military presses
Reverse grip wide pull downs
Sit ups followed by back extensions
Decline Bench presses
Triceps extensions
Front raises
Barbell rows
Sit ups followed by back extensions
Front squats
One leg calf raises
Sit ups followed by back extensions

Week three

This week will be very high volume, up in the seventy five to one hundred rep ranges for certain exercises. The work to rest ratio is 1:2. Sets and reps are stated in this fashion: 25 x 4 means twenty-five reps for four sets.

Monday

Dynamic warm up
Skip rope 150-250 hits or for two to four minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Dumbbell military presses-20 x 2 followed by Military presses-20 x 2
Slant board sit ups-35
Sissy squats against the bench-20 x 3 followed by bench squats 20 x 2. Make sure the bench does not move when squatting back onto it. This volume may make you nauseous so watch over this aspect of your lifting very carefully. I do not adhere to the ‘puke index’ method of training.
Calf raises-25 x 3 followed by seated calf raises-25 x 3
Good mornings-12 x 2 followed by back extensions-12 x 2
Dumbbell bench presses15 x 2 followed by bench presses-15 x 2
Dumbbell rows-15 x 2 followed by barbell rows-15 x 2
Continuous tension sit ups-12 x 2 followed Side raises-12 x 2 (these are performed with you laying on your side on a flat bench, with the feet held and the upper torso off the end of the bench. The movement is a lateral move up and down from the horizontal to the floor and back up to above horizontal)

Wednesday

Dynamic warm up
Skip rope 150-250 hits or for two to four minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Dumbbell military presses-20 x 2 followed by Military presses-20 x 2
Slant board sit ups-35
Sissy squat against the bench-20 x 3 followed by bench squats 20 x 2. This volume may make some of you nauseous so watch over this aspect of your training very carefully. I do not adhere to the ‘puke index’ method of training.
Calf raises-25 x 3 followed by seated calf raises-25 x 3
Good mornings-12 x 2 followed by back extensions-12 x 2
Dumbbell bench presses15 x 2 followed by bench presses-15 x 2
Dumbbell rows-15 x 2 followed by barbell rows-15 x 2
Continuous tension sit ups-12 x 2 followed Side raises-12 x 2 (these are performed laying on the side on a flat bench, with the feet held and the upper torso off the end of the bench. The movement is a lateral move up and down from the horizontal to the floor and back up to above horizontal)

Friday

Cut back on the volume by dropping the sets to three and the reps to eight. Work to rest is 1:1.

Dynamic warm up
Skip rope 150-250 hits or for two to four minutes
Cat and camel low back movements
360’s held in the proper position for two to five seconds each
Arm and leg rotations
Bodyweight squats
Good mornings
Curl ups

Exercises

Squats-full squats
Military presses
Pull downs
Romanian dead lifts
Curl ups
Bench presses
Bar bell rows
Calf raises

Week four

This will be the beginning of a two-week strength and power phase. Give some consideration to a four day a week schedule for the remainder of the summer. A good example is one based on lifting on Monday, Tuesday, Thursday and Friday. Monday and Thursdays are lower body and Tuesdays and Fridays upper body. The sets are higher and the repetitions are lower. Begin the week with six sets of four repetitions. The work to rest ratio is 1:3-4.

Monday

Dynamic warm up
Skip rope for two to four minutes
Arm and leg rotations jogging for thirty seconds
Russian twists
Wood chops
Diagonal wood chops
Curl ups

Exercises-go heavy

Squats
Romanian dead lifts or regular dead lifts
Bench presses
Barbell rows
Military presses
Pull downs
Triceps extensions
Front raises

Wednesday-six sets of four repetitions

Dynamic warm up
Skip rope for two to four minutes
Arm and leg rotations jogging for thirty seconds
Russian twists
Wood chops
Diagonal wood chops
Curl ups

Exercises
Squats
Romanian dead lifts or regular dead lifts
Bench presses
Barbell rows
Military presses
Pull downs
Triceps extensions
Front raises

Friday-six sets of four repetitions

Dynamic warm up
Skip rope for two to four minutes
Arm and leg rotations jogging for thirty seconds
Russian twists
Wood chops
Diagonal wood chops
Curl ups

Exercises

Squats
Romanian dead lifts or regular dead lifts
Bench presses
Barbell rows-stay at four sets of eight reps
Military presses
Pull downs-stay at four sets of eight reps

Week five

Monday

Pick out your exercises and do them for five to six sets of three. The work to rest ratio remains at 1:3-4.

Wednesday

Select your exercises and perform them for five sets of two repetitions with a work to rest ratio of 1:4-5 or longer depending on each individual. Rests lasting longer than six to eight minutes may require a second warm up session.

Friday

Pick out the exercises and follow a maximum attempt schedule. The work to rest is 1:4-5 or more.

The July schedule begins with a second week of strength and power based sets and reps. Keep the exercises similar by utilizing multi joint movements wherever possible. Lower the sets to five and the repetitions to two. Find a new 1 RM at the end of the second week and base your next phase on this result.

The next three weeks would again be devoted to increasing muscle hypertrophy. Lower the reps into the ten to twelve ranges for four to five sets and once again build up from there for the next several weeks. Establish the work to rest ratio at 1:2 for the remainder of the month.

At the end of the month set up another strength and power phase. Conduct a one repetition maximum test and repeat the strength and power sequence one more time until fall begins. Taper off the volume but keep the intensity at a high level just prior to the start of any of your fall sports.

 


Summer Vacation Training

Just because you are going on vacation doesn't’t have to mean you also go on a vacation from your training. At least that doesn't’t need to be the case.

Here is a routine that can be done even in a tent, in the woods, if that’s where you are taking a break from society.

A few feet of surgical tubing or “Thera-band” exercise elastic strips are all that is necessary. Both are easily packed. Very little space is lost in the suitcase. I carry them whenever I travel out of town. It has been my experience the hotels provide little in the way of decent exercise equipment-like a squat rack.

Begin with a nice warm up of 5 to 10 minutes to get the blood flowing easily throughout your system. Breathe a bit heavier than normal and loosen up the joints a tad. Don’t over do the warm up, just warm up. Do each exercise 15-25 times for one set. Repeat if you feel the need to do so.

Pay attention to the initial set up when using the tubes. The attachment points must be secure. The length of each tube and the range of motion about the joint being exercised also have to be determined.

It is best to measure the length of the lever arm to arrive at the correct length of tubing for each exercise. As an example, the length of the arm from shoulder to finger tips will be the lever arm distance. Now if the exercise is a side raise and the anchor point is under your feet the length of tubing should be pretty close to the correct length if it is a long as your arm. Using a tube, this size will give you a good workout, as the tube will not exceed a 200% stretch at its top point.

Tubes provide a concentric and eccentric resistant force the muscle has to overcome and then resist through out the movement.

A few cautions about the safety and use of the tubes: From the Strength Training Basics manual.

If you do decide to use elastic resistance, then a few precautionary notes on the use of the rubber tubing or rubber bands are now in order.
• Avoid using the bands or tubing if you have long fingernails.
• Take off your jewelry, or other sharp things you may have on your body.
• Always check the condition of the tubing and bands before every use, Check for tears, abrasions, and wear. Replace if any of these conditions are noted. These implements can be very dangerous if left to decay. At the stretched out position, if they break, they can come flying back in a violent manner causing injury to you.
• Always check the connections at the points of attachment before using the tubing or bands
• Wear good eye protection while using the tubing or bands.
• Do not stretch the tubing or bands more than 300% longer than their normal resting length to help prevent them from breaking.
• If you have latex allergy do not use latex tubing or bands.

What follows is a full body scheme that will give you excellent results if performed as indicated. Always consult with your health care provider before beginning any new exercise program. In all cases, secure the attachment to help prevent the elastic from snapping back on you as you exercise.

As the legs are the mainstay of the body, they begin the workout.

SQUAT
Make a secure loop in the tubing or bands and stand, with both feet, on one end of the loop. Keep your legs about shoulder width or wider apart. Keep the knees tracking between the big toe and the second toe.

Stretch the other end up near the front of your shoulders or loop it around the back of your neck and over your shoulders.


The move begins by starting first at the hips and moving the buttocks to the rear. Keep your upper body as near to vertical as possible. There will be a slight forward lean as the exercise develops. This is necessary to maintain balance.

Continue to move the buttocks backward until the upper thigh is parallel or below parallel to the floor. Pretend to be sitting on a low chair.

To move back up start with your head and chest then follow with the leg power. Do not allow your buttocks to rise before and faster than your shoulders. Head, shoulders and chest begin the move before the hips. Keep the angle correct between the upper and lower body during the entire movement.

Return to the upright position and repeat.

LEG CURL
Attach the loop to a solid point.
Stand in the loop so the heel of one foot is inside.
Standing upright slowly push the leg up and back at the hip.
Lower back down for a count of one repetition

CALF RAISES
Keep the same loop and remain in the upright position. MAKE SURE YOUR TOES ARE FIRMLY ON THE ELASTIC! Otherwise the elastic will snap out and up very quickly.
Narrow your stance to just a bit under shoulder width.
Rise up on your toes as high as you can.
Settle back down for a count of one repetition.

GOOD MORNINGS
Use the same loop but a bit shorter this time.
The loop is still around your upper back and shoulders
Stand on it about shoulder width apart.
Bend at the hips as if bowing to someone.
The tension is now on the upward phase.
Bend back down for a count of one repetition.

MILITARY PRESSES
Same stance as the previous exercises
Make a longer loop.
Slip your hands into the loop about shoulder width apart.
Push your hands upward and over your head.
Lower back down for one repetition.

FLOOR PRESSES
Hold an end of the loop in each hand; flip it over the head and onto the upper shoulder area.
Lay supinated on the floor-back on the floor.
Fully extend your arms by pressing the elastic straight up nearly perpendicular to the floor.
Lower back down for a count of one repetition.

TRICEPS EXTENSIONS
Keep the same stance and loop as in the military presses
Hold your arms straight above your head with the elbows close to your ears.
Keeping your elbows pointed to the sky; allow your arms to bend down.
Straighten your arms out, i.e. point once again at the sky, for a count of one repetition.

CURLS
Shorten the loop
Start with your hands at the sides of your hips (little fingers resting next to the hip).
Curl the elastic up towards the front of your shoulders. Keep your elbows pinned to your side and don’t let them swing forward or backward. The elbow is the pivot point for this exercise.
Lower back down for a count of one repetition.

ROWS
Stand on the loop and hold an end with each hand.
Bend forward at the hips and with a slight arch keep a solid back.
Pull the elastic up to the side of your chest by using your upper back muscles. Your elbows should now be higher than your back.
Lower back down for a count of one repetition.

Abdominal's
Securely attach the elastic overhead.
Hold each end with your hands.
Curl your upper body forward and feel the tension in the abdominal's.
Slowly uncurl your body back upward for one count.

COOL DOWN
The purpose of the cool down is to get your body back into its normal state once again. It allows a slower return to normal than just stopping all exercise movements. Now is the time to do a few flexibility exercises. The muscles are all warmed up and they are quite susceptible to a nice even non-threatening stretch.

 


Six Month Beginners Body Weight Program

Always check with your health care provider before beginning any new exercise program to make certain it is appropriate for you.

If you have not exercised consistently in the past now is the time to begin. Start a food and drink diary. Write down everything that goes into your mouth. Keep this for the first month. Soon you will see a pattern develop in when you eat, what you eat and how much you eat. After a week has passed and while you are riding your stationary bicycle look it over. You will notice the breakdowns of good and bad foods, i.e. the chips and pop eaten during the news or your favorite TV show. From this diary, you can begin to adjust to a healthier eating plan.

Begin with proper hydration by getting enough fluid into your system, not alcohol or coffee but good water. Drink water throughout the day; get it into your system until your urine is a light to pale yellow color.

Start out with body weight resistance sessions twice a week for the first month. Begin with two sets of eight to twelve repetitions per movement.

Once you are able to correctly perform three sets of twelve it will be time to increase the workout days to three times a week for the next two months. Build your strength base up to three to five sets of twelve to fifteen repetitions for each exercise.

Lasting strength is NOT built quickly! It takes time for quality to develop.

To increase the intensity of the following series of exercises finish them in a shorter time span.

Neck- Hand resisted:
Flexion
Extension
Circumductions,

Pull ups progress as follows until able to do a full pull up
Chair assisted top holds
Chair assisted negatives
Chair assisted ¾ and ½ upward range of motion
Jump stretch band assisted
Full unassisted

Push ups choose from one of the following and progress until you are able to do a full push up.

Push up variations-two hands (Excerpts from the forthcoming book Push up Power)

The push up is a fine exercise to develop strength and power in the chest and shoulders. Add in a few variations of this old time favorite, perform them consistently and you are onto a formula for success. Moving your arms inward and farther over the head makes each one harder to do. In fact, any extreme hand position will make these harder as will moving your feet closer together as the balance is more difficult. Start out easy, build from there with perfect repetitions, and form each time.

To make these more of a core centered exercise lift one arm or one leg up while maintaining correct body posture, hold for a count of ten then perform the exercise after returning to the normal starting position. For an extreme challenge to the core, your coordination and strength abilities do the exercises in the core-centered positions, i.e. one arm or one leg up. (Not recommended for beginners)

The wall push-up
Stand facing and four feet from the wall
Begin with your feet shoulder width apart facing the wall
Lean into the wall and place your hands on the wall slightly above your head
Keep your entire body straight, do not let it sag inward or raise the back up
Let your body move toward the wall in this solid straight position
Once your head is two inches from the wall
Push with your arms and come back to the full starting position
This is one repetition

The wall push up is more difficult the farther you are from the wall. If you decide to move back a great deal then you MUST be on a concrete wall, as dry wall will not support this concentrated weight.

The kneeling push up
Men-begin with the thumbs on the floor at the same level as the top of the head
Women begin with the thumbs on the floor even with the chin
In both cases the arms should be a bit wider than shoulder width apart
Lay straight out with the hands on the floor, arms fully extended and resting your lower body on your knees instead of your toes
Keep the body tight and do not sag or rise up as you do the exercise
Lower your body to the floor until your chest hits the floor
Rise back up for a count of one repetition

Chair push up
Place a chair against the wall so it will not slide backward
Put both hands on the seat
Straighten your arms and keep your body away from the seat
Keep your legs straight and balanced on the toes
Prevent any sag or rise from happening in the center portion of the body
Move toward the chair seat by bending at the elbow and allowing the upper body to descend
Your head should be approximately two inches from the seat bottom
Push back up for one repetition

For all of the remaining push up exercises the balance is on the hands and toes of the outstretched limbs.

Floor push up
Men-begin with the thumbs on the floor at the same level as the top of the head
Women begin with the thumbs on the floor even with the chin
In both cases the arms should be a bit wider than shoulder width apart
Lay straight out with the hands on the floor, arms fully extended
Keep the body tight and do not sag or rise up as you do the exercise
Lower your body to the floor until your chest hits the floor
Rise back up for a count of one repetition

Abdominal's
Sit ups,
Crunches,
Side bends,
Back extensions and
Laterals
Lying Abdominal Twists:

The starting position:
1. Lying on your back with your knees bent to about 90 degrees in relation to your thigh; and
2. with your feet flat on the floor.
3. Slowly curl your body up to about 45 degrees from the floor as if you were doing a traditional abdominal crunch.

Notice the accent on the word SLOWLY. These are not ballistic moves; they are controlled and precise moves. Do not let momentum take away the benefits of this exercise.

The Exercise movement patterns:
• Slowly turn your upper body to the left as far as possible, maintain the 45-degree angle to the floor.
• Slowly return to the starting position of looking straight ahead
• Then slowly turn the upper body to the right within your range of motion while maintaining the previously established 45-degree angle to the floor.
• This completes two repetitions.
• Slowly return to the starting position and repeat the sequence for 12 more full repetitions.

High Sit-Up to the knees:
The starting position:
1. Lie on your back with your calves on top of a bench.
2. Position your thighs at a 45-degree angle to the floor.

The Exercise movement patterns:
• Put your hands on your chest, (not behind your head as this often times creates neck injuries due to the excessive pulling to finish the movement).
• Raise your upper body (without pulling on the back of your thighs) to a position where your elbows are above the level of your knees.
• Concentrate on your abdominal muscles.
• Lower your body back down for a count of one repetition.
• Do 15-25 repetitions two to three times.

Squats Progress as follows until you are able to do a full unassisted squat
High bench or chair
Normal chair
Wall squat/sit
Squat

Calf raises
Standing
Seated

Adding external resistance in the manner of weights


Equipment needed: Balance pads, and a sturdy bucket of about fourteen inches in height.

DO NOT DO THESE EXERCISES IF YOU HAVE ANY TYPE OF BALANCE PROBLEM OR THERE IS NO ONE TO HELP SPOT YOU.

• Warm up for 5 minutes skipping rope.
• Balance pad squats-continuous for three sets of 30 seconds non-stop each. Use the individual balance pads (the ones where only one foot fits per pad). The first set is with the pads spread wide, the second set at a narrow stance and for the final one position the pads touching one another (forcing the feet to touch one another side by side).
• Bucket squats-30 seconds of continuous squatting onto a bucket 14 inches high. Make certain the bucket will support your weight and the resistance weight and will not slide out from under you as you perform the exercise. HAVE A SPOTTER ASSIST!!!!
• Bucket squats-30 seconds of continuous squatting onto the bucket while standing on a balance pad. This pad accommodates both feet at the same time.
• Bench presses-light to heavy for three sets. Begin with 12 repetitions at a light weight (about 50% of maximum) then immediately go to the heavy set for 5 reps. Repeat three to five times. Do not stop between the light to heavy sets. Rest only after completing one cycle of light/heavy.
• Military presses-18, 16, 14, 12 reps. These are performed one right after another with one minutes rest between each set.
• Dumbbell curls three sets of 20 repetitions.
• Sits ups-three cycles of: 25 with out weight followed by 10 with weight held on the forehead for 10 reps. Rest between each cycle.
• Cool down and static stretch period
• End of session

This is a productive high-energy consuming workout that maybe used by those who are accustomed to working out at an intense level. The exercise form must remain correct through out; otherwise, lower the weight until correct exercise technique is reestablished.

Eat regularly four to six meals a day.

  • Warm up for three to five minutes.

  • Four sets of eight to ten repetitions

  • Work to rest ratio at 1:2

  • Cool down at the end for two to three minutes then stretch the muscles just worked.

Tuesdays will be using dumbbells for the upper body with barbells used for the lower body.

  • Squats. It does not get any better to start out the day does it?

  • Abdominals as a rest period

  • Dumbbell Bench presses followed immediately by

  • Dumbbell rows

  • Abdominals as a rest again

  • Dumbbell Military presses

  • Calves

  • Side bends as a cool down

Thursday-all barbell work

  • Bench press followed by

  • Barbell rows

  • Abdominals for a rest

  • Military presses

  • Dead lifts

  • Abdominals for another rest

  • Calves

  • Kellum exercises for the cool down

  • Stretch


Holiday Workout Plan without equipment (almost)

By Danny M. ’Dell, M.A.CSCS*D

A workout schedule for those who are not currently working out

If you have not exercised consistently in the past now is the time to begin. Start a food and drink diary. Write down everything that goes into your mouth. Keep this for the rest of the month. Soon you will see a pattern develop in when you eat, what you eat and how much you eat. After a few days time and while you are riding your stationary bicycle look it over. You will notice the food breakdowns of good and bad foods, i.e. the chips and pop eaten during the news or your favorite TV show. From this diary, you can begin to adjust to a healthier eating plan.

Always check with your health care provider before beginning any new exercise program to make certain it is appropriate for you.

Begin with proper hydration by getting enough fluid into your system, not alcohol or coffee but good water. Drink water throughout the day; get it into your system until your urine is a light to pale yellow color.

Day one
Set your goals. You can set goals as you pedal a stationary bicycle or go for a walk. Write them down. Examples could be to commit to 25 minutes of cardio vascular exercise daily by the end of January 2004. Spurts of activity work if you can’t seem to find the time to do it all at once.

Walk or ride the stationary bicycle for five minutes (do some cardiovascular exercise for five minutes)

Keep a logbook of your activity during the day.

Do five pushups today (if you are not able to do full pushups do wall or partials until your strength is a bit better)

Ten full sit-ups; not the crunches.

Day two
Skip rope for five minutes during the day, again in spurts of smaller time segments if need be.

Stretch out the major portions of your body; regain some of the flexibility you may have lost by being inactive. Hold each stretch 1-15 seconds in a position of mild discomfort. These should never be painful. Do each stretch three to four times. Relax as you stretch.
Take time to take care or YOURSELF

Day three
Walk or ride a stationary bike for 5-10 minutes total today.
Do five to ten pushups and sit-ups or ten to fifteen crunches.
Perform five body weight squats or chair sits and
Fifteen calf raises.
Flexibility exercises follow with a full body routine consisting of neck, shoulder, arms, trunk, back, and legs. Hold each stretch for 10-20 seconds and do each one at least twice. This is part of the cool down.

Day four
Skip rope for five to eight minutes during the day, again in spurts of smaller time segments.
Do twenty good mornings and twenty side bends to each side.
Do chair triceps extensions for fifteen repetitions
Do ten lunges each side and twenty-five calf raises
Stretch out the major portions of your body; help to regain some more of your lost flexibility. Hold each stretch 15-30 seconds in a position of mild discomfort. These should never be painful. Do each stretch three to four times. Relax as you stretch.

Day five
Hit it hard today by increasing everything you did on day one by at least 25%. For example on your cardiovascular series, add about two more minutes to the total for the day. Remember spurts of work count towards the total. Add an additional 25% to each of your exercise repetitions.
It may not seem like much but if you are just beginning it will tend to get you into the habit of exercise, just don’t give up stick with it and you will come out ahead.

Day six
Rest day. Walk or ride a stationary bike for a few minutes to keep active.

Day seven
Active rest day as on day six.
Review your food diary and reaffirm the goals you set on day one. Are you still on track are they realistic and attainable?

Day nine
Warm up by riding, rotating your arms and legs in large circles, getting your pulse up and breaking a slight sweat.

Next do each of the following 10-12 repetitions twice
Lunges
Pushups
Sit ups
Good mornings
Side bends
Calf raises
Cool down with your body stretches

Day ten
Cardiovascular exercise, your choice, for 10-12 minutes today. Do more if you feel up to it. The advantage of the stationary bicycle is you can get an enormous amount of reading accomplished every time you are on it. So you not only expand your cardiovascular systems capabilities you expand your mind as well. Exercise is not all about the body it is equally important to the mind.

Stretches for the body hold for 20-30 seconds for three sets of each flexibility exercise selected
Remember to write down what you are eating and drinking, monitor your urine color to keep properly hydrated and visualize how you want to look and feel at the conclusion of the twelve days and thereafter.

Day eleven
Another full day of strength building. Do each of these exercises two sets of ten to twelve repetitions. If you don’t have the time to do them all at once split them into lower and upper body sessions.
Squats
Pushups
Sit ups
Good mornings
Side bends
Calf raises
Cool down with your body stretches

Day twelve
Cardiovascular exercise, your choice, for 15-20 minutes today. Do more if you feel up to it. Keep your pulse in the target heart range for your age. Use a stationary bike if you have one. The advantage of the stationary bicycle is you can get an enormous amount of reading accomplished every time you are on it. So you not only expand your cardiovascular systems capabilities you expand your mind as well. If you do not have a bike to ride then go for a nice walk. The current recommendations are for each person to walk 10000 steps daily. Remember that exercise is not all about the body it is equally important to the mind.
Stretches for the body hold for 20-30 seconds for three sets of each flexibility exercise selected

Day thirteen
Next do each of the following 10-12 repetitions for three sets each.
Lunges
Pushups
Sit ups
Good mornings
Side bends
Calf raises
Cool down with your body stretches

Days fourteen and fifteen
Active rest days
Cardiovascular if you feel like it. If not then a short walk on both of these days.
Plan for the next two weeks


Fitness preparations for holidays and vacations

The holidays have a tendency to bring on the food and drink in the extreme for each of us. In addition to the food, time becomes compressed as all the various “to do” lists crop up. Generally, the last item on the “to do” list is exercise. How do you manage all the running around and still take care of YOU? You could stop going to the gym to save some time. Heresy you say, not necessarily.

If you have been hitting it hard for the past several months perhaps a break in the training intensity could be the best thing possible at this time. A break does not have to mean a total break from all physical activity, but instead a change in activity, a change in pace. Don’t stress out because you aren’t able to get to the gym every single day. Ease back a bit and change your pace.

Here are a few suggestions to keep ‘your tone’ but to ‘tone down’ the stress in the total holiday rush, rush scheme of things. These are, for the most part, all body weight exercises that everyone has done at some point during their life. If you do not have time to do them all at once then spread them out over the course of a day. Pick out one or two exercises from the short holiday list. Do each exercise 10-15 times for two to five sets. Keep a log of what you do each time.

Neck:

  • Place a hand on one side of your head

  • Apply pressure with this hand to the head and gently pull or push as you resist with your head.

  • Move in all directions i.e. forward, backward, side to side, diagonally and around in circles. Resist all of the movements.

Shoulders:

  • Seated shrugs-sit in a hard chair with your arms straight and placed next to your hips.

  • Shrug your shoulders up and down without flexing your arms. It is a very short movement; simply up and down within the range of motion of your shoulders moving up and down. Your buttocks are lifting up off the chair each time your shoulders shrug downward.

Pushup position-shrug up and down- Modified push up. Pivot on your knees if you are not strong enough to do them off the toes. Otherwise, do them off your toes and hands. Keep a straight back and do not sag either up or down as you perform the exercises. Your entire body will be in a straight line including your head. Begin in the prone (head facing down) position. Arms are shoulder width. *Men position your thumbs above your head (and not under your chest) as you prepare to do the push up. *Women place your thumbs even with your chin (and not under your chest) at the beginning position.

  • Chin up position-hang from the bar and shrug up and down

Triceps:
Chair dips

  • Begin on a sturdy chair, much like a kitchen chair (one that has a solid seat with no give and no cushion).

  • Prevent the chair from moving by bracing it against the wall-do not damage your wall.

  • Sit in the chair with your arms straight, at the edge of the chair supporting your bodyweight.

  • Move the buttocks off the chair and remain supported with your arms slightly in back of your body

  • Allow your body to dip below the edge of the chair using only your upper arms to support the weight

  • Go as far down as comfortable then push back up by straightening out your arms

Chest:
Pushups

Note:
Modified push up. Pivot on your knees if you are not strong enough to do them off the toes. Otherwise, do them off your toes and hands. Keep a straight back and do not sag either up or down as you perform the exercises. Your entire body will be in a straight line including your head. Arms are shoulder width. Descend until your chest touches the floor and then return to the starting position.

  • Men position your thumbs above your head (and not under your chest) as you prepare to do the push up.

  • Women place your thumbs even with your chin (and not under your chest) at the beginning position.

  • Begin in the prone (head facing down)position

  • Bend at the elbows and move toward the floor

  • Once the chest touches the floor push back up to the starting position

 

Upper back
These will require a chin up bar

  • Chin ups

  • Pull ups

 

Abdominals:

  • Sit-ups with lower legs on a couch or chair

  • Crunches with lower legs on a couch or chair

  • Crunches with lower legs on the floor

  • Crunches with lower legs and hips at a 90° angle to one another

  • Leg raises

  • Bicycles

Lower back
Good mornings

  • Stand up right with a large book or dumbbell held close to your chest

  • Bow forward until your upper body is parallel to the floor

  • This can be with your legs bent or straight

  • It is NOT a ballistic move; remain under control

Legs
Squats

  • Feet are shoulder width apart, arms on the chest and head up

  • Begin at the waist and move the buttocks backward and down

  • Perform a full range of motion on these i.e. the hip joint is BELOW the knee joint. If you are unable to do these in this manner, then begin by sitting onto a soft cushioned chair. Move onto a kitchen chair then finally into a full non-supported squat. In all cases of a supported squat do not crash onto the seat.

Lunges

  • Keep the upper body straight and do not slump as you perform the exercise

  • Keep your knee over your foot but not in front of the toes of the forward lead foot

One leg supported squat

  • Place one leg on the couch the other to the front

  • Maintain balance as you squat

  • Squat down until the upper thigh of the lead leg is parallel or below parallel to the ground

  • Rise back up for one repetition

Calves

  • Heel raises-on one-foot push up off your toes and raise your heels off the floor. Stand on a stair step for added range of motion

  • Seated heel raises-with a dumbbell or large book resting on your knees in the lift your heel up.

Complete these exercises every other day.

 


Holiday and vacation workout plan-with out equipment (almost)

If you have not exercised consistently in the past now is the time to begin. Start a food and drink diary. Write down everything that goes into your mouth. Keep this for the rest of the month. Soon you will see a pattern develop in when you eat, what you eat and how much you eat. After a few days time and while you are riding your stationary bicycle look it over. You will notice the food breakdowns of good and bad foods, i.e. the chips and pop eaten during the news or your favorite TV show. From this diary, you can begin to adjust to a healthier eating plan.

Always check with your health care provider before beginning any new exercise program to make certain it is appropriate for you.

Begin with proper hydration by getting enough fluid into your system, not alcohol or coffee but good water. Drink water throughout the day; get it into your system until your urine is a light to pale yellow color.

Day one

  • Set your goals. You can set goals as you pedal a stationary bicycle or go for a walk. Write them down. Examples could be to commit to 25 minutes of cardio vascular exercise daily by the end of January 2004. Spurts of activity work if you can’t seem to find the time to do it all at once.

  • Walk or ride the stationary bicycle for five minutes (do some cardiovascular exercise for five minutes)

  • Keep a logbook of your activity during the day.

  • Do five pushups today (if you are not able to do full pushups do wall or partials until your strength is a bit better)

  • Ten full sit-ups; not the crunches.

Day two

  • Skip rope for five minutes during the day, again in spurts of smaller time segments if need be.

  • Stretch out the major portions of your body; regain some of the flexibility you may have lost by being inactive. Hold each stretch 1-15 seconds in a position of mild discomfort. These should never be painful. Do each stretch three to four times. Relax as you stretch.

  • Take time to take care or YOURSELF

Day three

  • Walk or ride a stationary bike for 5-10 minutes total today.

  • Do five to ten pushups and sit-ups or ten to fifteen crunches.

  • Perform five body weight squats or chair sits and

  • Fifteen calf raises.

  • Flexibility exercises follow with a full body routine consisting of neck, shoulder, arms, trunk, back, and legs. Hold each stretch for 10-20 seconds and do each one at least twice. This is part of the cool down.

Day four

  • Skip rope for five to eight minutes during the day, again in spurts of smaller time segments.

  • Do twenty good mornings and twenty side bends to each side.

  • Do chair triceps extensions for fifteen repetitions

  • Do ten lunges each side and twenty-five calf raises

  • Stretch out the major portions of your body; help to regain some more of your lost flexibility. Hold each stretch 15-30 seconds in a position of mild discomfort. These should never be painful. Do each stretch three to four times. Relax as you stretch.

Day five

  • Hit it hard today by increasing everything you did on day one by at least 25%. For example on your cardiovascular series, add about two more minutes to the total for the day. Remember spurts of work count towards the total. Add an additional 25% to each of your exercise repetitions.

  • It may not seem like much but if you are just beginning it will tend to get you into the habit of exercise, just don’t give up stick with it and you will come out ahead.

Day six

  • Rest day. Walk or ride a stationary bike for a few minutes to keep active.

Day seven

  • Active rest day as on day six.

  • Review your food diary and reaffirm the goals you set on day one. Are you still on track are they realistic and attainable?

Day nine
Warm up by riding, rotating your arms and legs in large circles, getting your pulse up and breaking a slight sweat.

Next do each of the following 10-12 repetitions twice

  • Lunges

  • Pushups

  • Sit ups

  • Good mornings

  • Side bends

  • Calf raises

  • Cool down with your body stretches

Day ten

  • Cardiovascular exercise, your choice, for 10-12 minutes today. Do more if you feel up to it. The advantage of the stationary bicycle is you can get an enormous amount of reading accomplished every time you are on it. So you not only expand your cardiovascular systems capabilities you expand your mind as well. Exercise is not all about the body it is equally important to the mind.

  • Stretches for the body hold for 20-30 seconds for three sets of each flexibility exercise selected

  • Remember to write down what you are eating and drinking, monitor your urine color to keep properly hydrated and visualize how you want to look and feel at the conclusion of the twelve days and thereafter.

Day eleven
Another full day of strength building. Do each of these exercises two sets of ten to twelve repetitions. If you don’t have the time to do them all at once split them into lower and upper body sessions.

  • Squats

  • Pushups

  • Sit ups

  • Good mornings

  • Side bends

  • Calf raises

  • Cool down with your body stretches

Day twelve

  • Cardiovascular exercise, your choice, for 15-20 minutes today. Do more if you feel up to it. Keep your pulse in the target heart range for your age. Use a stationary bike if you have one. The advantage of the stationary bicycle is you can get an enormous amount of reading accomplished every time you are on it. So you not only expand your cardiovascular systems capabilities you expand your mind as well. If you do not have a bike to ride then go for a nice walk. The current recommendations are for each person to walk 10000 steps daily. Remember that exercise is not all about the body it is equally important to the mind.

  • Stretches for the body hold for 20-30 seconds for three sets of each flexibility exercise selected

Day thirteen
Next do each of the following 10-12 repetitions for three sets each.

  • Lunges

  • Pushups

  • Sit ups

  • Good mornings

  • Side bends

  • Calf raises

  • Cool down with your body stretches

Days fourteen and fifteen

  • Active rest days

  • Cardiovascular if you feel like it. If not then a short walk on both of these days.

 


Warm up with the rope one minute
Good mornings with body weight only 1x12
Sit ups 1x12
Shoulder warm up

Military press 1x12, 4x8, 1x12
Chin ups 1x12
Lower body warm up
Squat with body weight 1x10, 3x10 with weight
Stiff leg dead lift 4x10
Sit ups into back extensions into leg raises 1x12
Bench presses 1x10, 4x8
Barbell rows 1x10, 4x8
Hammer curls 4x8
Barbell curls 2x8
Triceps extensions 2x20
Sit ups 1x20

 


Warm up-rope three minutes
Squat 1x20, good morning 1x20, squat thrusts 1x20
Sit ups with weight 1x12
Squat 1x8, 4x6, 1x16
Bench press 1x8, 4x6, 1x16
Dead lift 1x8, 4x6, 1x16
Barbell row 5x8
Sit ups with weight 1x12
Leg raises 1x12
Military presses 1x8, 4x6, 1x16
Pull downs 5x8
Back extensions 1x30

 


Warm up one minute-this is a high volume work out. Use thirty percent of your one rep max.
Squat thrusts 1x10
Sit ups into leg raises 1x20

Squats 1x8, 4x6, 1x16
Calf raises 1x25
Military presses 1x10
Side to rear raises 3x20
Bench press 3x20
Dumbbell row into barbell row 3x10
Triceps extensions 3x20
Hammer curls 3x20
Good morning 3x20
Sit ups 3x25
Back extensions 3x20
Pull downs 3x20
Push ups 3x20
Bulgarian split squats 3x10
Side bends 3x12 go heavy
Shrugs 3x20 go heavy
Upright rows 3x20
Bench dips 3x10
Dumbbell bench press 3x20
Dumbbell rows 3x20
Triceps extensions 3c20
Seated calf raises 3x20
Bench squats 4x20
Dead lifts 3x20


Summer strength training

Here is a fine set up for the hot summer months when you just don't have a lot of time to spend in the gym. This will keep your strength up without a lot of total time spent training.

Push for a maximum each day on the different lifts.

Pick out a one basic movement and do one a day for a five-day period.

These sessions should not exceed twenty to twenty-five minutes, if even that long. They tend to tune up the nervous system with the one hundred percent one rep max effort.

Follow this set and rep scheme for all five days of the weight room training. Avoid psyching up for the maximum lifts, just get under the bar and do the weight.

Do a warm up of three sets of three at sixty percent one rep max.
One set of three repetitions at eighty percent of one rep max
One set of two repetitions at ninety percent of one rep max
One set of two reps at ninety five percent 1RM
Two sets of one rep at one hundred percent 1RM
Two sets of two reps at ninety percent 1RM

Here is a sample strength program that can be used during the five day week with the week end off.

Monday

Squat
If time allows add in calf raises for four set of six reps

Tuesday
Bench press
If time allows add in barbell rows for four sets of six reps

Wednesday
Power cleans
If time allows add in shrugs four sets of six reps

Thursday
Military presses
If time allows add in pull downs four sets of six reps

Friday
Dead lifts

When next Monday comes around move the exercises up one day and begin with dead lifts for the same set and rep scheme as before. The intensity is high and the volume is low at twenty repetitions total per exercise.


Always check with your primary health care provider before beginning any new routine.

You would not train to be a power lifter by using weights that were consistently in the 25-30 percent one-repetition maximum ranges. This intensity would be used for developing local muscular endurance capabilities. A power lifter will be working in the eighty-five to one hundred percent bracket for the majority of the lifts in the program.


Warm up with Medicine Balls-1x10 each

Push passes

Side passes

Scoop passes

Overhead passes

Overhead squats

Deadlifts

Military Presses-15, 13, 11, 9, 11

Incline presses-10, 8, 6, 8

Abdominals/good mornings-25x2 alternate between the various moves, i.e. crunches, leg raises, hanging raises, Nautilus and the good mornings

Bench presses-10, 8, 6 8

Decline presses-10, 8, 6

Abdominals/straight leg dead lift-25x2 alternate between the abs and the dead lift.

Leg press-20x12x1, 40x10x1, 60x8x1 (20 pounds 12 reps for one set)

Calf raises on the leg press-60x15x3

Lunges-5x15x2

Calf raises-50x20x2 in power rack

Abdominals-25x2 your choice

Barbell curls/shrugs-12, 10, 8, 10, 12

Barbell rows-10x1

Dumbbell rows-10x2

Cool down and then stretch a bit at home through out the day, if you can find the time that is!


Warm up five minutes
Shoulder warm up 1x15 each direction

Military presses 4-5x8
Pull downs2x8
Chin ups-3x6
Sit ups with weight 1x12
Leg raises 1x12
Bench presses 1x12, 1x6, 4x8
Dumbbell rows 6x8

Lower body warm up-leg swings fore and aft, side to side, squats, good morning 1x15 each
Squats 10, 8, 5x3, 20
Sit ups with weight 1x12
Leg raises 1x12
Dead lifts 1x6, 4x6
Good mornings 2x15
Back extensions hold the bottom position for five to ten seconds each repetition 1x15


Warm up five minutes on the rope
Upper body warm up 1x15 each movement

Military presses 3x8
Chin ups 3x8
Sit ups 1x25 with weight
Leg raises 1x25 with weight
Lower body warm up
Squat 4x8
Bench press 4x8
Barbell rows 4x8
Military presses into triceps extensions into barbell curl into military presses 2x8
Sit ups 1x25 with weight
Leg raises 1x25 with weight
Back extensions with weight 2x1


Warm up-fast run or the rope for two minutes
Upper body warm up 1x15 each movement
Military presses 1x12, 1x10, 2x8
Chin ups or pull downs 5x8
Sit ups 50
Hanging leg raises 30
Bench presses into Dumbbell rows 1x10, 1x8, 8x5
Barbell curls into triceps extensions into barbell curls 2x20


Warm up-rope five minutes
Upper body warm up 1x15 each movement
Bench press 3x3 at 60% 1RM
Bench press 1x3 at 70% 1RM
Bench press 1x3 at 75% 1RM
Bench press 2x2 at 80% 1RM
Bench press 2x3 at 75% 1RM
Bench press 3x3 at 70% 1RM

Barbell rows 5x8
Military presses 5x8
Chin ups or pull downs 5x8
Side raises 3x20
Rear raises 3x20
Squats 4x3 at 85% 1RM
Stiff leg dead lifts 4x8
Sit ups with weight 2x12

 


Warm up

Skip rope for five minutes at a moderate pace
Lower body warm up-leg swings front to rear and side to side-1x15
Squat thrusts 1x20

Squats 1x8, 4x6, 5x2 at 90% 1x35 at 40%
Calf raises 5x12 go heavy
Seated calf raises 5x12 go heavy don’t bounce
Sit ups 1x25 with weight into leg raises 1x25
Military presses 1x12, 4x8 go heavy
Chin ups 6x5 with weight
Pull downs 3x25 at 40% body weight
Sit ups 1x25 with weight into leg raises 1x25
Dead lifts 1x8, 4x6, 5x2 at 90% 1x35 at 40%
Bench presses one minute with 40%1RM
T bar rows one minute with 50% body weight
Back extensions 1x25 with weight


Warm up

Skip rope for five minutes at a moderate pace
Upper body warm up shoulders with weight 1x20

*Proceed with the following two exercise routines at a brisk pace.

Bench presses 1x8, 4x6, 5x2 at 90% 1x35 at 40%
Sit ups 1x25 with weight into leg raises 1x25
Triceps extensions into push downs into narrow grip benches 2x15 with minimum rest between sets
Sit ups 1x25 with weight into leg raises 1x25
Dumbbell supported heavy rows 5x6
Sit ups 1x25 with weight into leg raises 1x25
T bar rows go heavy 5x6
Sit ups 1x25 with weight into leg raises 1x25
Pull downs 2x25 or for one minute at 40% body weight
Sit ups 1x25 with weight into leg raises 1x25
Side raises into rear raises 3x20
Sit ups 1x25 with weight into leg raises 1x25
Hammer curls 3x20
Back extensions 1x25


Three time per week. Thirty to forty minutes routine not including the initial warm up and cool down.

Warm up
Rope: two to fifteen minutes

Squat: 3-4 sets of 6-12 reps with 90s recovery
Bench Press: 3-4 sets of 6-12 reps with 60s rest
Seated Cable Row: 3-4 sets of 6-12 reps with 60s rest
Chins: 3-4 sets of 6-12 reps with 60s rest
DB Military Press: 3-4 sets of 6-8 reps with 60s rest
Sit ups (25), leg raises (25), laterals (15-20), and back extensions (25),


Warm up

Skip rope five minutes or 600 hops at a brisk pace
Leg swings fore and aft, side to side 1x20
Body weight squats 1x20
Good mornings 1x20
Sit ups 1x50
Leg raises 1x50
Dynamic 360’s with a hold for fifteen to twenty seconds 1x15

Rest between sets for thirty seconds

Dumbbell wall ball squats-go deep-4x8
Dumbbell leg curls-squeeze your glutes on each rep 4x8
Stiff leg deadlifts squeeze your glutes on each rep 4x8
Bench squats 5x8 go heavy
Dumbbell military presses 1x8, 4x6, 2x25
Laterals with weight 1x15
Bench presses 1x8, 1x6, 9x3, 2x45 at 20% 1RM
Barbell rows into pull downs-go heavy 4x6
Back extensions 2x25
Side bends go heavy 4x6
Wrist curls 2x25
Triceps extensions into double dumbbell extensions on the floor 2x20
Sit ups 1x50
Leg raises 1x50


Warm up
Jog or skip rope for three minutes at a fast pace
Sit ups 1x50
Leg raises 1x50
Shoulder warm up with weight 1x20

Dumbbell military press 2x12, 2x10, 2x8, 1x30
Chin ups 5x5
Supine pull ups 5x6
Dumbbell Bulgarian split squat 4x8-10
Dumbbell calf raises 6x8 go heavy
Dumbbell bench press 2x12, 2x10, 2x8, 1x30
Dumbbell row 8x6 go heavy
Sit ups with weight 1x25
Leg raises with weight 1x25
Dumbbell curl immediately into barbell curl for one set-3x12 with brief rest periods between the three sets

 


Warm up
Jog or skip rope for three minutes at a fast pace
Sit ups 1x50
Leg raises 1x50
Shoulder warm up with weight 1x20
Do each of the following squats, bench presses and dead lifts with the listed reps and percentages.

1x6 at 60%
1x5 at 70%
3x7 at 80%
4x5 at 85%
2x2 at 90%
2x5 at 80%
1x30 at 60%
Stiff leg dead lift 2x25
Triceps push downs 2x25
Side raises into rear raises 2x25
Sit ups into leg raises 1x45
Hammer curls into supported rows 2x15


Warm up with a fast paced jog in place with high knees for three minutes

Cat and camels 12 360’a eight with ten second holds
Shoulder warm ups with weight 1x20

Chest and upper back hypertrophy

Military presses 1x15, 1x12, 5x8-10
Chin ups 9x4-8
Sit ups 1x35 with weight
Leg raises 1x35 with weight
Bench presses 2x15 at 60%, 3x12 at 70%, 4x8 at 80%
Supported rows 3x15
Sit ups 1x35 with weight
Leg raises 1x35 with weight
Decline bench press 2x15 at 60%, 3x12 at 70%, 4x8 at 80%
Floor rows with rope 3x15
Sit ups 1x35 with weight
Leg raises 1x35 with weight
Incline bench presses 2x15 at 60%, 3x12 at 70%, 4x8 at 80%
Pull downs 3x15
Sit ups 1x35 with weight
Leg raises 1x35 with weight


Warm up with a fast paced jog in place with high knees for three minutes

Cat and camels 12 360’a eight with ten second holds
Shoulder warm ups with weight 1x20

Arms hypertrophy
Chin ups 5x5
Triceps push downs 5x15
Barbell curls 5x15
Triceps extensions 5x15
Pull downs with an underhand grip narrow width 5x15
Dumbbell Zottman curl 2x35 without rest into double dumbbell triceps extension

  • Warm up with five minutes of skipping rope

  • Leg swings fore and aft, side to side 1x15

  • Body weight squats 1x15

  • Good mornings 1x15

  • Leg hypertrophy

  • Squats 5x15

  • Stiff leg dead lifts 5x15

  • Bulgarian split squats 5x8

  • Glute ham raise leg curls 5x8

  • Narrow stance squats-feet touching one another-5x10 


Two strength training options

1. Three times a week with hour-long sessions. Go as heavy as you can on all of these exercises; develop the burn each time you exercise. Believe in and think high numbers because you are capable of these numbers! Weighted sit ups each day for two to three sets of eight to twelve-go heavy
2. Four times a week with shorter but higher intensity sessions

Option one

Schedule one of two-Tuesday and Saturday

5x5 of the regular bench press and dead lifts. Warm up before jumping into the heavy weights. Once you are able to complete the five sets of five, add five to ten more pounds on the bench and ten to fifteen on the deadlift.

Accessory exercises for the bench, pick one (or two if you have the time); three to four sets of six to eight of your choice, alternate between them each time: Work on your strong points and go heavy when you do them.

Triceps extensions, pushdowns, narrow grip bench presses, side and rear raises, military presses, barbell or dumbbell rows and pull downs.

For the dead lift three to four sets of eight, your choice, pick one (or two if you have the time) alternate them from day to day:

Squats, stiff legged dead lifts, back extensions with weight, side bends-go high reps on these last two up into the twelve to fifteen ranges.

Thursdays on the Tuesday and Saturday schedule

4x6 of the bench and dead lift

Accessory exercises for the bench press.
Narrow grip benches to the triceps extensions back to the pullovers and finally the narrow grip benches again for three sets of eight repetitions

The deadlift accessory exercises are: I particularly like the stiff leg dead lift as it gives you that strong lower back emphasis. Good mornings, stiff leg dead lift, and the Romanian deadlift. Do four sets of six on one of these.

Schedule two of two-Tuesdays and Thursdays

5x5 of the regular bench press and dead lifts. Warm up before jumping into the heavy weights. Once you are able to complete the five sets of five, add five to ten more pounds on the bench and ten to fifteen on the deadlift.

Accessory exercises for the bench three to four sets of six to eight of your choice, alternate between them each time: Not all of these but just one.

Triceps extensions, pushdowns, narrow grip bench presses, military presses,
barbell or dumbbell rows

For the dead lift three to four sets of six, your choice but alternate them from day to day: Just one.

Squats, stiff legged dead lifts, back extensions with weight, side bends-go heavy and with high reps on these last two up into the twelve to fifteen ranges.

Saturdays on the Tuesday and Thursday schedule

4x6 of the bench and dead lift

Accessory exercises for the bench press

Narrow grip benches to the triceps extensions back to the pullovers and finally the narrow grip benches again for three sets of eight repetitions.

The deadlift accessory exercises are: Pick one and alternate weekly.

Good mornings, stiff leg dead lift, Romanian deadlift.

Four times a week with shorter higher intensity sessions

Monday and Thursday

5x5 Bench presses

Accessory exercises pick one (or two if time permits from each section) 4-5 sets of 6 reps:

Military presses, triceps extensions, (lying, standing and seated)

Hammer curls, barbell rows, dumbbell rows and pull downs

Tuesdays and Friday

5x5 deadlift
Accessory exercises: 4-5 sets of 6 reps, squats, stiff leg dead lifts, shrugs, side bends, good mornings, heavy rack pulls from various heights


Here is a starter strength training program. This basic beginning program is broken up by muscle group. You will lift three days a week, but modify it if you want to for more days. You can do this schedule for up to 8 weeks. You body will get used to it by then (usually way before then). Once this happens modify it and lift heavier.

You should show up at your workouts feeling strong and refreshed. If not, you could be overtraining, which is probably unlikely at this stage of your development. If this happens then leave more days in between workouts. Keep in mind that your body grows during rest days and not while training. Leave enough time between sessions to recover. Generally speaking 2 days between sessions is more than adequate but in your case you may need more. Pay attention to how your body feels and be guided by these feelings of soreness, enthusiasm to exercise and your sleep patterns.  

Here’s a basic strength training program.

Day 1: Chest (bench press, pushups), triceps ( triceps extensions or push downs) biceps (curls, standing or seated, preferably standing)

Day 2: Back (dead lifts, stiff leg dead lifts, bent over rows), upper back (chin ups, pull downs, T bar rows, dumbbell rows) Legs (squats, box squats, Bulgarian split squats)

Day 3: Shoulders (lateral raises, rear raises, shrugs),

Do 8-12 repetitions, 1-4 sets per exercise. Pick a weight you can lift 8-12 times with good form. When you can easily lift the weight 12 times, increase the weight 5-10% for the upper body and 15-20 for your lower body exercises.

Here’s a brief summary of information that will keep you on the right track with your strength training.

Basic conventional thoughts on strength development:

1. Beginners: 1-3 sets, 5-8 reps
2. Intermediate: multiple sets, 8-12 reps
3. Advanced: multiple sets, 1-12 reps

Conventional thoughts on mass development:

1. Beginners: 1-3 sets, 8-12 reps
2. Intermediate: multiple sets, 6-12 reps
3. Advanced: multiple sets, 1-12 reps with emphasis on 6-15 reps

Conventional thoughts on the development of endurance.

  1. Beginners: 1-3 sets, 8-12 reps

  2. 2. Intermediate: multiple sets, 12-20 reps

  3. 3. Advanced: 20-45 (and up) reps

Conventional training is a relatively mild version of training. It will help to get you strong but there are more advanced and much more productive means to achieve strength and power. Without being in the gym watching over you as you exercise these methods are not listed due to liability reasons.


Twice a week

Warm up for three to five minutes.
Cool down at the end for two to three minutes then stretch the muscles just worked.

Tuesdays will be using dumbbells for the upper body with barbells used for the lower body.

Four to six sets of ten to twelve repetitions

The work to rest ratio is set at 1:1. Follow this closely.

Squats

Abdominals-rest time

Dumbbell Bench press followed IMMEDIATELY by

Dumbbell rows

Military press

Abdominals-another rest time

Calf work

Side bends-as a cool down

Stretches

Thursdays

Thursdays: Barbells for the entire workout. Four to six sets of ten to twelve repetitions. The work to rest ratio is set at 1:1. Follow this closely.

  • Deadlifts

  • Abdominals as a rest time

  • Bench press followed by

  • Barbell rows

  • Abdominals as another rest time

  • Military press

  • Kellum exercises as a cool down

  • Stretches


 

Twice a week schedule. Eat four to six meals a day.

  • Warm up for three to five minutes.

  • Four sets of eight to ten repetitions

  • Work to rest ratio at 1:2

  • Cool down at the end for two to three minutes then stretch the muscles just worked.

Tuesdays will be using dumbbells for the upper body with barbells used for the lower body.

  • Squats. It does not get any better to start out the day does it?

  • Abdominals as a rest period

  • Dumbbell Bench presses followed immediately by

  • Dumbbell rows

  • Abdominals as a rest again

  • Dumbbell Military presses

  • Calves

  • Side bends as a cool down

Thursday-all barbell work

  • Bench press followed by

  • Barbell rows

  • Abdominals for a rest

  • Military presses

  • Dead lifts

  • Abdominals for another rest

  • Calves

  • Kellum exercises for the cool down

  • Stretch


Warm up
Rope for 250 hops at a fast pace
Lower body warm up
Squat thrusts 1x20
360’s 10 with 15 second hold

Do all of these with a movement specific warm up at 60%1RM for 12 reps.
Work out weights at 80% 1RM for four sets of eight reps.

Squats into calf raises
Bench presses into barbell rows

Prone upper body lifts hold for five seconds for five reps
Sit ups with weight 1x25

Dead lifts into shrugs set up two bars so you aren’t wasting time between exercises

Leg raises 1x25
Sit ups 1x25

Military presses into chin ups
Side bends

Leg raises 1x25
Sit ups 1x25
Prone upper body lifts hold for five seconds for five reps
Back extensions 1x25 with weight


Warm up
Rope for 250 hops at a fast pace
Lower body warm up
Squat thrusts 1x20
360’s 10 with 15 second hold

Squats 5x5
Calf raises 1x12 use heavy weight

Leg raises 1x25
Sit ups 1x25

Dead lifts 5x5

Leg raises 1x25
Sit ups 1x25

Side bends 5x5
Seated calf raises 1x12 go heavy

Bench presses 5x5
Supported rows to the chest 5x8

Leg raises 1x25
Sit ups 1x25
Prone upper body lifts hold for five seconds for five reps
Back extensions 1x25 with weight

Military presses 5x5
Chin ups 5x5
Upright rows 5x5
Barbell curls 5x8
Forearm work your choice 1x25


Warm up
Rope bike or jog fast for three to five minutes
Lower body warm up
Bodyweight squats 1x15
Good mornings 1x15
Upper body warm up
Push ups 1x20-40 quickly done
Curl ups 10 with a ten second hold at the top
360’s 6 reps with a fifteen second hold

Dumbbell lunges 5x8
Sit ups 25
Leg raises 25
Dumbbell military presses into chin ups 5x8 for both exercises
Sit ups 25
Leg raises 25
Dumbbell squat into calf raises 5x8
Sit ups 25
Leg raises 25
Dumbbell bench presses into dumbbell rows 5x8
Sit ups 25
Leg raises 25


Warm up
Rope bike or jog fast for three to five minutes
Lower body warm up
Bodyweight squats 1x15
Good mornings 1x15
Upper body warm up
Push ups 1x20-40 quickly done
Curl ups 10 with a ten second hold at the top
360’s 6 reps with a fifteen second hold

Do all of the following for one to three sets of twenty reps. You can go from one to the next or do each exercise three times for twenty reps before moving to the next one.

Dumbbell lunges
Sit ups 25
Leg raises 25
Dumbbell military presses
Chin ups
Sit ups 25
Leg raises 25
Dumbbell squat
Calf raises
Sit ups 25
Leg raises 25
Dumbbell bench presses
Dumbbell rows
Sit ups 25
Leg raises 25


Warm up
Rope bike or jog fast for three to five minutes
Lower body warm up
Bodyweight squats 1x15
Good mornings 1x15
Upper body warm up
Push ups 1x20-40 quickly done
Curl ups 10 with a ten second hold at the top
360’s 6 reps with a fifteen second hold

Do all of the following for one to five sets of twelve reps at 50% of your current or estimated one rep max. You can go from one to the next or do each exercise three times for twenty reps before moving to the next one.

Dead lifts
Stiff leg dead lifts
Bench presses
Barbell rows
Dumbbell supported rows
Squats
Calf raises
Military presses
Pull downs
Triceps extensions into narrow grip bench presses into triceps push downs for two sets of eight reps without stopping between exercises.
Heavy shrugs


Do all of the following for five sets of five to six reps at 80-85% of your current or estimated one rep max. You can go from one to the next or do each exercise three times before moving to the next one.

Dead lifts
Stiff leg dead lifts
Bench presses
Barbell rows
Dumbbell supported rows
Squats
Calf raises
Military presses
Pull downs
Triceps extensions into narrow grip bench presses into triceps push downs for two sets of eight reps without stopping between exercises.
Heavy shrugs


Warm up
Rope 200 hops
Lower and upper body warm up
Squat thrusts 15-20
Sit ups 35
Leg raises 35

Do the listed number of reps for five sets each of the main exercises all done at 90%1RM. Rest forty five seconds between sets.

Squats two reps
Bench presses three reps
Dead lifts one rep
Triceps extensions into narrow grip bench presses 2x20
Dumbbell rows go moderately heavy 2x15
Pull downs go heavy for 5x5
Side to rear raises 3x20

Rope 200 hops
Lower and upper body warm up
Squat thrusts 15-20
Sit ups 35
Leg raises 35

Go for two sets of one minute each for these exercises.

Dumbbell bench presses
Dumbbell rows
Dumbbell triceps extensions on the floor
Squat
Stiff leg deadlift
Hammer curls
Military presses
Side to rear raises


Three days per week-basic level

Monday

70%, 4x8 (four sets of eight reps), W:R 1:5-8, warm up shoulders and lower body before doing any of the exercises for that part.

Squat
Bench press
Dead lift
Calves
Sit ups
Back extensions
Side bends
Triceps push downs 2x12
Bicep curls 2x12
Sit ups, back extensions, side bends 2x8 go heavy
Calves: 3x12 go heavy
Rotators: laying on your side 3x12 external rotators, don’t let momentum carry the weight. Keep it under control with your elbow held to the side throughout the full range of motion (ROM)

Wednesday

80%, 3x5, W:R-1: 8-10

BP
Incline BP
DL
SLDL 2x12 at 70% DL
Bar bell row 4x8
MP 3x8
Squat
Leg press 2x8
Triceps push downs 2x12
Bicep curls 2x12
Sit ups, back extensions, side bends 2x8 go heavy
Calves: 3x12 go heavy
Rotators: laying on your side 3x12 external rotators, don’t let momentum carry the weight. Keep it under control with your elbow held to

Friday

60%, 3x10, 80 second rest

Squat
BP
DL
Leg press 2x8
MP 4x8
Incline BP 2x8
Low pulls 3x10
Triceps push downs 2x12
Bicep curls 2x12
Sit ups, back extensions, side bends 2x8 go heavy
Calves: 3x12 go heavy
Rotators: laying on your side 3x12 external rotators, don’t let momentum carry the weight. Keep it under control with your elbow held to


Here is a good routine that can be used with moderate to light heavy weights. It has plenty of repetitions to keep most people interested.

As always, begin with a warm up, end with a cool down and then stretches. It is a recognized fact that stretching before lifting can decrease your strength by about 8%. This is too much to give away.

Abdominal crunches
      Two sets of twenty repetitions written as (2x20)

The next three exercises are to be done one right after the other in a quick, but technique correct, sequence. After all three are finished then rest until your pulse returns to about the 65-70% max heart rate range.

Squats-Straight legged deadlifts-Calf raises
      3x15 three sets of fifteen repetitions

Military presses-Barbell curls-Triceps extensions
      3x12

Abdominals leg raises
      3x20

Bench-press-crunches on the bench before going onto the-barbell rows
      3x12

This solid and basic routine covers the major muscle groups. Always warm up, cool down, and stretch correctly and use correct exercise technique in all movements. The motto should be “technique first, adding weight second”. Don’t get sloppy with your technique, as eventually it will catch up to you in a HARMFUL MANNER.

*      Abs with weight on the chest-15 reps for two sets (15x2)
*      Bench press-8x3-4
*      Dumbbell bench press-12x2
*      Squats-12x3
*      Military presses-8x2-3
*      Dumbbell military presses-8x3
*      Barbell curls-12x2
*      Dumbbell curls-12x2
*      Barbell rows-8x2-4
*      Stiff leg or straight leg dead lifts-10x2 *keep a solid back


Here is another series of exercises for those of you who are used to the high volume type of training. In the end you will have performed anywhere from 95 to 105 abdominal repetitions, depending on what you do in the last set of abs.

*      Warm up
*      Abs-25
*      Bench press 6 reps for 5 sets (6x5)
*      Abs-15
*      Lunges-20x3
*      Abs-15
*      Calf raises with dumbbells-15x3
*      Abs-15
*      Military presses 6x5 go heavy on these but keep your back straight and don’t be bending over backward to finish a rep
*      Abs-15
*      Dumbbell triceps extensions-20x3
*      Abs-15
*      Dumbbell rows-10x3 keep your elbows close to your body on the up stroke, and gently lower them back down, don’t allow them to jerk your shoulders down
*      Abs-10
*      Dumbbell curls-20x3
*      Abs-5-10


Warm up for 5 minutes skipping rope.

Balance pad squats-continuous for three sets of 30 seconds non-stop each. Use the individual balance pads (the ones where only one foot fits per pad). The first set is with the pads spread wide, the second set at a narrow stance and for the final one position the pads touching one another (forcing the feet to touch one another side by side).

Bucket squats-30 seconds of continuous squatting onto a bucket 14 inches high.

Bucket squats-30 seconds of continuous squatting onto the bucket while standing on a balance pad. This pad accommodates both feet at the same time.

Bench presses-light to heavy for three sets. Begin with 12 repetitions at a light weight (about 50% of maximum) then immediately go to the heavy set for 5 reps. Repeat three to five times. Do not stop between the light to heavy sets. Rest only after completing one cycle of light/heavy.

Military presses-18, 16, 14, 12 reps. These are performed one right after another with one minutes rest between each set.

Dumbbell curls three sets of 20 repetitions.

Sits ups-three cycles of: 25 with out weight followed by 10 with weight held on the forehead for 10 reps. Rest between each cycle.

Cool down period

End of session


This is a productive high-energy consuming workout that is used by those who are accustomed to working out at an intense level. The exercise form must remain correct through out; otherwise, lower the weight until correct exercise technique is reestablished.


A quick high volume routine.

Warm up for 5 minutes

Military presses
*      2 sets of 12
*      2 sets of 6
*      2 sets of 4

Barbell curls
*      2 sets of 12
*      4 sets of 8

Triceps extensions
*      One set of 12, 10 ,8, 10 and 12 again

Squats add weight each set
*      Bench squats 3 sets of 12
*      Lunges 2 sets of 12
*      Stairs 3 sets with weight one stair step at a time
*      2 sets of stairs two at a time
*      Calves on the last set of stairs do 3 sets of 12 calf raises

Abdominals
*      With weight 3 sets of 10
*      Leg raises 3 sets of 10


A series of foundation building exercises

Warm up

1.     45º Leg press two sets of ten (2x10)
2.     Squat 2x10
3.     Standing calf 2x10
4.     Seated calf 2x10
5.     Abdominals 2x15
6.     Military press 2x10
7.     Incline press 2x10
8.     Bench press 2x10
9.     Abdominals 2x10
10.  Incline triceps extensions 3x10
11.   Incline dumbbell curls 3x10
12.  Low pulls 2x10
13.  Abdominals 1x10


    Squats-3x12

    Calf raises-3x15

    Abdominals-3x15

    Good mornings-4x10

    Bench presses-4x8

    Barbell pull over-4x8

    Abdominals-3x15

    Side raises-3x10

    Military presses-4x10

    Pull downs-3x10

    Seated Triceps extensions-4x10

    Dumbbell curls-2x20

    Abdominals-20




Warm up

    1. Squats-3x12

    2. Calf raises-3x15

    3. Abdominals-3x15

    4. Good mornings-4x10

    5. Bench presses-4x8

    6. Barbell pull over-4x8

    7. Abdominals-3x15

    8. Side raises-3x10

    9. Military presses-4x10

    10. Pull downs-3x10

    11. Seated Triceps extensions-4x10

    12. Dumbbell curls-2x20

    13. Abdominals-20

*     


Warm up with Medicine Balls-1x10 each
*      Push passes
*      Side passes
*      Scoop passes
*      Overhead passes
*      Overhead squats
*      Deadlifts

Military Presses-15, 13, 11, 9, 11

Incline presses-10, 8, 6, 8

Abdominals/good mornings-25x2 alternate between the various moves, i.e. crunches, leg raises, hanging raises, Nautilus and the good mornings

Bench presses-10, 8, 6 8

Decline presses-10, 8, 6

Abdominals/straight leg dead lift-25x2 alternate between the abs and the dead lift.

Leg press-20x12x1, 40x10x1, 60x8x1 (20 pounds 12 reps for one set)

Calf raises on the leg press-60x15x3

Lunges-5x15x2

Calf raises-50x20x2 in power rack

Abdominals-25x2 your choice

Barbell curls/shrugs-12, 10, 8, 10, 12

Barbell rows-10x1

Dumbbell rows-10x2

Cool down and then stretch a bit at home through out the day, if you can find the time that is!

 


High volume intermediate training.

The sets and reps will be written as 3x20, which means 3 sets of 20 repetitions. None of the following includes the necessary warm up prior to beginning. You will be doing about 80 reps for each major muscle group.

Pace yourself and always use correct exercise form. Don’t sacrifice form for added weight. Give yourself about a month to work up to all the sets and reps unless you are accustomed to the high volume.

If you do not understand the exercises then find a certified NSCA strength coach to help guide you along. They can be reached here at http://nsca.com/Home/

The prime exercise is in bold lettering. Keep your body properly hydrated.

1. Squats-3x20 superset with
Front squats-2x10
2. Barbell Military presses-4x15superset with
Dumb bell military presses-2x10
3. Standing Calf raises-2x25
4. Abdominals-1x25 each of crunches, leg raises and full setups
5. Barbell Dead lifts-2x20 superset with
Straight leg dumb bell dead lifts-2x10
6. Barbell Bench presses-3x20 superset with
Dumb bell flyes-3x20
7. Seated Calf raises-2x25
Abdominals-1x25 each of hanging leg raises, alternate knee touch sit-ups
8. Barbell rows-2x20 Superset with
Dumb bell rows-2x20
9. Barbell Bicep curls-2x8 superset with
Dumbbell curls-2x8
10. Barbell Triceps extensions-2x15 supersets with
Dumb bell triceps extensions-2x15


Warm up

The next four are supersetted (one after another without rest between)

1.      Front raises-3x10

2.     Side raises-3x10

3.     Lying rear raise-3x10

4.     Military presses-3x10

5.     Pull downs-3x10

Superset the next two

6.     Bench presses-12, 10, 2x8

7.     Pull overs-4x10

8.     Abdominals-2x20

Superset the next two

9.     Standing triceps extension-4x12

10.  Dumbbell side bends-3x10

11.   Abdominals-2x20

These are “supersetted” as well

12.  Squats to bench-12, 10, 2x8

13.  Calf raises-3x15

14.  Abdominals-3x10

15.  Seated wrist curls-25

Cool down, then stretch

 


One hundreds

Decide on ONE exercise for the day.

Load the bar to one-half to one-third of your top unassisted non-equipment one repetition max weight, i.e. equipment assisted means the wraps, suits, or straps.

Each hour, for eight hours hit the weights and do two sets of ten repetitions. Rest only long enough to make a log entry then go again. Once the two sets are finished, leave until the next hour comes around then repeat.

By the time the first four hours have ended, the targeted muscles begin to feel the load and so will you. Keep going and you will be rewarded with pleasant muscle tiredness at the end of your eight-hour day.

  


Fives

Looking for more power in your lifts then here is the ticket. It is an old, old routine that has provided a boost to many a lifter.

Do a general warm up, followed by a movement specific warm up, then hit it HARD.

Five sets of five for the core lifts like the squat, bench press and the dead lift. Once you are able to do, five sets of five add weight and start the program over again. Always follow correct exercise technique and make sure you have talked to your primary health care provider before beginning any new exercise routine.

Add 15-25 pounds to the squat and dead lift. In the bench, add 10-15 pounds after the successful completion of the sets of five. Follow this schedule for four to five weeks and then re-evaluate your progress. I am certain you will be pleasantly surprised at the outcome.

The only difficulty I have ever had or seen in others who have used this is the strength gains come rapidly but the base is not there to sustain the gains over an extended period. This is more or less an effective peaking program followed by a correct contest peak set and rep scheme. This will get your body going in the right direction very effectively.


Split sessions

In days of old whenever a person decided to become bigger and stronger, the advice was to train three times a week. Well that worked fine for someone who had never lifted or exercised before in his or her life. However, if you are an experienced lifter then you need a shakeup to your routine.

It is still good advice for the inexperienced BUT, there is a better way…if you have the time and inclination to try it. 

Split sessions will spur your strength and growth to new heights. Here is a sample week of exercise sessions. Note that not one session has you in the weight room for over an hour. Most are around 30 to 40 minutes in duration.

Follow this for two weeks before going back to your regular style scheduled workouts. You will notice a difference.

As always, check with your doctor before trying any new exercise routine and before beginning the exercises, warm up. Afterward cool down then stretch.

Day one-AM:
*      Cardio for twenty minutes
*      Squats-six sets of six reps
*      Standing calves six sets of twelve between each squat set
*      Rest forty five seconds between each series.

Day one-PM
*      Skip rope, bounce on a mini trampoline
*      Straight leg AKA stiff leg dead lifts or Romanian dead lifts six sets of six reps
*      Seated calf raises five sets of fifteen reps
*      Rest forty five seconds between each series

Day two-AM
*      Cardio for fifteen minutes
*      Military presses five sets of eight reps
*      Triceps extensions five sets of eight reps
*      Shrugs six sets of ten reps
*      Pull downs six sets of twelve reps

Day two-PM
*      Push ups for two sets of fifteen
*      Bench presses six sets of six reps
*      Barbell rows six sets of eight reps
*      Triceps push downs two sets of twelve reps

Day three-AM
*      Cardio for thirty minutes
*      Barbell curls five sets of eight reps
*      Abdominals your choice as long as it is with weight and for at least ten reps, each set.

Day three-PM
*      Abdominals with weight again three sets of fifteen reps

Day four-AM
*      Cardio for thirty minutes
*      Squats-six sets of three reps  
*      Standing calves six sets of six reps between each squat set
*      Rest thirty seconds between each series.

Day four-PM
*      Skip rope, bounce on a mini trampoline
*      Straight leg AKA stiff leg dead lifts or Romanian dead lifts three sets of eight reps
*      Seated calf raises three sets of fifteen reps
*      Rest thirty seconds between each series

Day five-AM
*      Cardio for twenty four minutes
*      Military presses five sets of five reps
*      Triceps extensions five sets of eight reps
*      Shrugs six sets of ten reps
*      Pull downs six sets of eight reps

Day five-PM
*      Push ups for two sets of ten
*      Bench presses six sets of three reps
*      Barbell rows four sets of eight reps
*      Triceps push downs two sets of ten reps


Heavy light schedule

Find your one repetition maximum (1RM)
Determine 80% of the 1RM
Determine 50% of the 1RM

Now you are ready to begin the exercises

Warm up correctly by raising your pulse, breaking a slight sweat and performing movement specific patterns similar to the first exercise.

Before beginning the series of exercises, set out two different stations. You will be moving rapidly from one to the other as you progress through the session. First up will be the heavy weight followed immediately by the lightweight. Then a sixty-second rest.

Squat bench press and dead lift:

Begin with a weight that is 50% of your anticipated maximum for the session. Do one set of 10 repetitions.
Select a weight that is 70% of your anticipated maximum and do eight repetitions.

You will begin with the heavy weight.
Heavy weight-do three repetitions
Followed IMMEDIATELY by the lightweight
Light weight-do six repetitions

Do six sets of each combination with the appropriate rest periods after each nine repetitions. Practice perfect form and technique on all repetitions. If your form begins to decay then rest a bit longer between sets.

 


Quick shoulder routine

Warm up the entire body with jogs in place, rope skipping or bike riding, anything to raise the temperature and increase the pulse.

Warm up the shoulder area by doing circular motions at the shoulder joint, both clockwise and counterclockwise. Straight-arm flying motions up and down and around front to back.

Perform each exercise for twenty repetitions for two to three sets each. Rest between sets for thirty seconds to one minute then begin again.

Deltoid 270° raises

Synopsis of the movement:
One dumbbell, held in a neutral grip with the elbow slightly bent and hanging down, the move begins at the midline of your body; from there raised to shoulder height and lowered. Each time the dumbbell is lowered back down move the pattern farther out to the side until you are lifting the weight behind your back and up. In essence, you are making a semi-circular pattern with the weight. It begins in the middle moves to the front, then the sides and finally to the rear of the body.

Exercise description:

*      Begin with a light dumbbell held in a neutral grip (a handshake position) in front of your body.
*      Slightly bend your working arm elbow
*      Raise the dumbbell toward the opposite side up to shoulder height.
*      Lower and move the dumbbell to the side a degree or two and raise again to shoulder height
*      Lower and once again move the weight to the side a degree or two and repeat this sequence until the movement is ending up behind your back with the dumbbell raises to the rear and

Military presses

*      Begin with two dumbbells, one in each hand held in a neutral or pronated grip
*      Clean the weight to the shoulders
*      Press upwards without bending at the lower back
*      Move the weight up and over to the midline of your head
*      Lower down for one repetition

Shrugs

*      Two dumbbells held at straight down at your side in a neutral grip
*      Shrug your shoulders up and try to touch your ears
*      Lower for one repetition
Upright rows

*      Two dumbbells held at straight down at your side in a pronated grip
*      Lift straight up by keeping your elbows higher than your hands at all times
*      Stop at the shoulders and lower for one repetition
Prone shrugs

*      Lay prone on a sturdy high bench
*      Let your arms hang straight down to the floor
*      Grab two dumbbells in a neutral grip
*      Move your shoulders up as high as possible then back down for one repetition. Nothing moves except your shoulders as they move the weight up and down the few inches it takes to complete the range of motion in this position.


This is a good beginning work out. One that will leave you feeling as though you started the year off right.

It encompasses the major muscles and does so in an aggressive manner, if you want to be aggressive that is!

As always, begin with a thorough doctor’s check up before beginning any new exercise routine.

This training routine has been around for many years and still produces results each time it is used. Each exercise is performed for ten repetitions for two to six sets each time. You can either do all the sets for one exercise, (five sets of ten reps for the squat) or travel through the series of suggested exercises individually each in their sequence.

As an example, do one set of squats for ten reps followed immediately by one set of dead lifts for ten reps until you have finished both exercises once. Perform the same sequence again; continue until all five sets are finished.

Another way to do these is to follow one exercise immediately by the second one in the list. Only after doing the two of them for the required number of repetitions will you rest.

*      Military presses
*      Pull downs

*      Squats
*      Stiff legged Dead lifts

*      Sit ups with weight
*      Back extensions

*      Bench presses
*      Bar Bell rows

*      Standing calf raises
*      Seated calf raises

Cool down and do static stretches for each of the above areas. Hold for fifteen to thirty seconds each but only to a point of mile discomfort. A stretch should NEVER be painful.

The next time you do the series see if you can add one more set to the total or do them all in less time. Either way is effectively increasing the intensity of the session.

 


If you are capable of big numbers in these lifts, you will display your strength very well: Make a baseline lift and then check your progress as the training cycle continues.

Squat
Dead lift
Bench press
Barbell row
Military press
Clean and jerk
Snatch
Power clean


Start on one side and work down once finished begin the second side and work down through the reps and sets. This will take you about forty eight minutes to complete the entire sequence (excluding the warm up and cool down portions).

Warm up

5-10 minutes

Warm up

Military press

8 reps 3-4 sets

Bench press

Dumbbell Military press

8 reps 3-4 sets

Dumbbell Bench Press

Abdominals

35 reps

Abdominals

Bench press

8 reps 3-4 sets

Military press

Dumbbell bench press

8 reps 3-4 sets

Dumbbell Military press

Abdominals

35 reps

Abdominals

Chin ups

5 reps 3-4 sets

Push ups

Push ups

8-10 reps 3-4 sets

Chin ups

Bar bell rows

8 reps 3-4 sets

Dumbbell rows

Abdominals

35 reps

Abdominals

Squats

8 reps 4-5 sets

Lunges

Straight leg dead lift

8 reps 3-4 sets

Straight leg dead lift

Abdominals

35 reps

Abdominals

Cool down/static stretch

5-10 minutes

Cool down/static stretch

 


Warm up with Medicine Balls-1x10 each (one set of ten repetitions)


*      Push passes
*      Side passes
*      Scoop passes
*      Overhead passes
*      Overhead squats
*      Deadlifts

Military Presses-15, 13, 11, 9, 11 (these are the repetitions)

Incline presses-10, 8, 6, 8

Abdominals/good mornings-25x2 alternate between the various moves, i.e. crunches, leg raises, hanging raises, Nautilus and the good mornings

Bench presses-10, 8, 6 8

Decline presses-10, 8, 6

Abdominals/straight leg dead lift-25x2 (alternate between the abs and the dead lift).

Leg press-12x1, 10x1, 8x1 (12 reps for one set)

Calf raises on the leg press-60x15x3

Lunges-5x15x2

Calf raises-20x2 in power rack

Abdominals-25x2 your choice

Barbell curls/shrugs-12, 10, 8, 10, 12

Barbell rows-10x1

Dumbbell rows-10x2

Cool down and then static stretch.

 


An advanced high volume routine good for three to five weeks. Day one and day two exercises are followed by a rest day and then a repeat. The number following each exercise is the estimated time to finish the reps and sets. Work up in sets and reps. Work to Rest periods are 1:2.

Day one

Warm up three to five minutes on the skip rope

Twenty-five Full range sit-ups with a weight held on the forehead 1

Four sets of eight Squats 5

Bar hangs for thirty to sixty seconds 1

Thirty-five seated Leg raises 1

Four sets of eight Dead lifts 5

Four sets of eight Stiff leg dead lifts 5

Four sets of ten Back extensions 4

Twenty-five Leg raises 1

Four sets of fifteen Standing calves 5

Four sets of twenty Seated calves 5

360’s held for thirty to forty five seconds each with no sag or rise in any position

Cool down and static stretch the major muscle areas for ten to fifteen minutes

Day two

Warm up three to five minutes on the skip rope

Twenty-five Full range sit ups with weight held on the forehead 1

Four sets of eight Military presses 5

Four sets of eight Wide grip pull downs 5

Twenty-five Leg raises 1

Four sets of eight Dumbbell military presses 5

Four sets of eight Narrow grip pull downs 5

Twenty-five Full range sit-ups with a weight held on the forehead 1

Four sets of eight Bench presses 5

Four sets of ten Bar bell rows 5

Twenty-five leg raises 1

Four sets of eight Dumbbell bench presses 5

Four sets of ten Double dumbbell rows 5

Twenty-five Full range sit-ups with a weight held on the forehead 1

Four sets of ten Triceps extensions 4

Four sets of eight Shoulder shrugs 4

Cool down and static stretch the major muscles 5-10

Day three

Active rest


Skip rope for five minutes
Lower body warm up
Bodyweight squats 1x15
Upper body warm up
Push ups 1x25
Sit ups 1x50

Mp 1x12, 1x10, 3x8
Pull downs or chins 5x8
Sit ups into leg raises 1x25
Squats one leg to the bench 4x8
Calf raises one leg 4x12
Sit ups into leg raises 1x25
Bench press 1x12, 1x10, 3x8
Supine pull ups 5x8
Sit ups into back extensions 1x25
Triceps extensions 3x20
Barbell curls 3x12


Junior lifters 6-9 years of age limited weight loads

Rope 5 minutes
Bench press 1x10
Squat 1x10
Dead lift 1x10
Sit ups 1x10

Break for five minutes of play

Military press 1x10
Lunges 1x10
Good mornings
Back extensions 1x5

Break for five minutes

Dumbbell bench press 1x10
Dumbbell squat 1x10
Dumbbell dead lift 1x10
Sit ups 1x10

Break for five minutes

Dumbbell military press 1x10
Dumbbell lunges 1xq0
Dumbbell good mornings with very light weight (2-5 pound single dumbbell) 1x10
Dumbbell back extensions with very light weight (2-5 pound single dumbbell) 1x10

Final break and cool down


Skip rope for five minutes
Lower body warm up
Bodyweight squats 1x15
Upper body warm up
Push ups 1x25
Curl ups 1x20 with a five second hold at the top and a five second pause between reps
360’s 1x10 with a fifteen second hold

Heavy dumbbell lunges 5x8
Sit ups 1x25
Dumbbell military press 5x8 into chin ups 5x8
Leg extensions 1x25
Heavy overhead dumbbell squats- 5x8 into over head calf raises 5x25
Laterals 1x12 each side
Dumbbell bench presses 5x8 into dumbbell row 5x12
Sit ups 1x50


Skip rope for five minutes
Lower body warm up
Bodyweight squats 1x15
Upper body warm up
Do all of the following for three sets of twenty repetitions

Db lunge
Db military press
Db squat
Db dead lift
Db bench press
Db rows
Sit ups
Leg raises
Side bends


Skip rope for five minutes
Lower body warm up
Bodyweight squats 1x15
Upper body warm up
Do all the following using 50% !RM for five sets of 12 reps each except where otherwise noted.

Dead lifts
Stiff leg dead lift 2x15
Bench press
Barbell rows
Squats
Side raises into military presses
Triceps extensions 4x20
Heavy shrugs
Sit ups 1x75


Three days per week

Monday

5x5 (five sets of five reps), 80-85% (unless other wise stated), W:R 1:8-10 (work to rest ratio-work twenty seconds rest 160-200 seconds before starting the next set). Warm up with a rope, do your shoulder sequence, and body weight squats/GM before lower body activity.

  1. BP

  2. DL

  3. SLDL 2x10/Romainan Dead Lift 2x10

  4. Heavy BBR or low pulls

  5. MP 3x8, 70%

  6. Chin ups/Pull downs 3x5/3x8

  7. SQ 60%

  8. Roman chair squats 2x10 with weight

  9. Sit ups, back extensions, side bends 2x8 go heavy

  1. Calves: 3x12 go heavy

  2. Rotators: laying on your side 3x12 external rotators, don’t let momentum carry the weight. Keep it under control with your elbow held to the side throughout the full range of motion (ROM)

Wednesday

4x3 90-95% (unless other wise stated), W:R 1:15-25, warm up with a rope, do your shoulder sequence, and 12-15 body weight squats/GM before lower body activity.

  1. Squat 8 @ 60%, 6 @ 80%,

  2. DL 1x5 @ 75%, 5x3 @ 90-95%

  3. BP 8 @ 60%, 75% 3, 5x3 @ 90-95%

  4. Sit ups, back extensions, side bends 2x8 go heavy

  5. Calves: 2x12 go heavy

  6. Rotators: Standing next to the power rack, 3x12 external rotators, don’t let momentum carry the weight. Keep it under control with your elbow held to the side throughout the full range of motion (ROM)

Friday

3x10 @ 60%, W:R 1:20-30 with the ideal at 80 seconds, warm up with a rope, do your shoulder sequence, and 12-15 body weight squats/GM before lower body activity.

  1. BP

  2. Incline BP 2x8

  3. BBR 2x8

  4. Pull downs 2x8

  5. SQ 8

  6. DL 3x10

  7. SLDL @ 80% of the dead lift for the day

  8. Roman chair squats 2x12

  9. Sit ups, back extensions, side bends 2x8 go heavy

  10. Calves: 2x12 go heavy

  11. Rotators: laying on your back (supine) on the benches (set perpendicular to one another in a ‘T’ configuration) or on the floor on your back, upper arms perpendicular to your upper torso, elbows at a ninety degree flexion, with a light bar moving over the top of your head to parallel to the floor and then back to your chest. 3x12 external rotations; don’t let momentum carry the weight. Keep it under control with your elbow held to the side throughout the full range of motion (ROM)


Warm up with rope 300 hops
Lower body warm up and Upper body warm up
Squat thrusts 20
Rest 45 seconds between sets

Squats 4x8
Military presses 4x8
Dead lifts 4x8
Bench presses 4x8
Barbell curls 4x8
Chin ups 12-24
Barbell rows 4x8
Calf raises 4x25
Sit ups 35 with weight
Back extensions 35


Warm up with rope 300 hops
Lower body warm up
Squat thrusts 20
Rest 45 seconds between sets

Squats 2x8, 9x2 at 70% 1RM
Bench press 6x3 at 70% 1RM
2 sets of dumbbell bench presses to one rep before failure
Triceps extensions 2x20
Pull downs 2x20
Supported heavy dumbbell rows 4x6
Side and rear raises 2x15
Stiff leg dead lift 3x12
Sit ups to the side with weight 2x12


Warm up
Rope 200

Squats 6x2 at 70% 1RM
Bench presses 7x3 at 70% 1RM
Dead lifts 8x1 at 70% 1RM
Triceps extensions 3x15
Chin ups 6x4-5
Side raises to rear raises 3x12


Warm up with rope for five minutes

Do all the following for two sets to one rep just before failure:

Dumbbell bench presses
Dumbbell triceps extensions
Hammer curls


Warm up with the rope for one to two minutes at a fast rate
Sit ups 20 with weight and feet up on the bench
Squat thrusts 10-15 keep your torso tight and straight; don’t let it sag downward. Jump up as high as possible after doing the squat.

Dumbbell squat combined with dumbbell military presses 3x8
Calf raises 2x25
Side twists with the red band 1x12
Incline dumbbell bench presses into dumbbell rows 3x12
Sit ups with feet on bench 1x15
Back extensions 2x12
Dumbbell bench press 3x8
Dumbbell shoulder shrugs 3x8
Side twists with the red bands 1x12
Dumbbell curls into dumbbell triceps extensions 2x20
Hamstring curls 2x8


Warm up with the rope 2 min.
Sit-ups 20
Gm 20
Sq 20
Calves 3x20
Squats 3x20
Stiff legged deadlifts 3x20
Chin-ups/pull downs 3x8-3x20
Bar bell rows 3x20
Back extensions 2x20
Bench press 3x20
Dips 2x8
Rear raises 3x20
Side raises 3x20
Military press 3x20
Barbell curls 3x20
Triceps extensions 3x20
Side bends 3x20

47-50 minutes duration


Bike or rope 2-4 min.
Shoulder warm up with weight
Dumbbell bench presses 12 then 10, then 2x8
Seated side raises 4x10
Incline dumbbell flyes
Dumbbell military presses 12, 10, 2x8
Cross chest tri-ext 3x12
Rear raises on bench 3x12
Dumbbell curls barbell curls 3x10
Dumbbell rows supported with a heavy weight 4x8
Oblique crunches 2x10
Dumbbell squat go very deep, 12, 10, 2x8
Then try the sissy squats for 12-15
Butt lifts 8-10
Ab/adduction's’ 15-20 with the rubber bands or the weights


Warm up: Cat-camels 10-15, Rope 150, 360’s
Arm leg extensions 4 at 3 seconds
Sit ups 35 without weight

Workout:
Lunges 2x8
R.D.L. 2x8
Close stance squat 10, 8, 6, 20
Calf raises 25
Sit-ups 35 with weight
Dumbbell military presses>military presses>tri-ext: 3x8
Dumbbell curls/barbell curls 3x12
Sit-ups 35 with weight
Bench press/barbell rows 2x8, 2x10, 20


Warm up
Bench press 10-12, 5-6, 3x8 70% 20-25
Triceps extension- narrow grip bench press- triceps extension 3x6
Supported dumbbell rows>barbell rows 5x6

Barbell military presses into triceps extension 3x15
Dumbbell curls>barbell curls 3x15
Narrow grip bench presses 3x15 dumbbell triceps extension 3x8
Side/front/rear raises 3x10
Squat 3x15>lunges 3x8> bench squat 3x8
Calf raises 3x35>seated 25


Warm up
Arm/leg rotations into curl ups 15 @ five seconds
360’s without weight 5@ 3 seconds

Dumbbell military press 3x8> military press 3x8> side raises 3x8
Dumbbell bench press 3x8> bench press 3x8 dumbbell rows 4x12
Tri-ext 3x8> barbell/dumbbell curls 3x8
Sit ups 25
One leg bench squats 2x8
Lunges 2x8
Squats 2x15
Calf raises 3x35


Warm up

Bench press 10-5; 10x2 (85-90% 1 rep) workout to rest ratio (W:R)1:5 or 2-3 min.
Last set 70% working out 15-20 reps
Tri-ext 3x8>push downs 3x8 military press 3x8
Dumbbell rows/barbell rows 3x66
Dumbbell curls/barbell curls 2x8
Squats 3x15> bench squat 3x15
Bench press 15 2x3, 8x2, 24, 40
Supported dumbbell rows 4x12
Calf raises 5x12> seated 5x12
Barbell curls 10, 2x8, 10, 20


Rope 150, 360’s w/o weight 8, at ten seconds
Lunges-8>sit ups-20
Lunges 6x6
Calf raises 5x12
Sit ups 20
Squats 3x12
Good mornings 5x12 (no bouncing)
Military press 12, 6x6
Sit ups 20
Bench press 12, 6x6
Calf raises 3x25
Sit ups 20
Neck extensions-light weight, no bouncing, 2x10
Side raises 4x10
Sit ups 20
Military press 12, 5x8
Incline bench press 12, 4x8
Sit ups 20
Bench press 3x6
Squats 12, 5x8
Sit ups 20
Lunges 3x8
Calf raises 5x12


Arm/leg rotations
360’s w/o weight 10 seconds
Dumbbell military press, tri-ext, hammer curls 4x8
Dumbbell lunge 4x8, calf raises 25, shrugs 12
Dumbbell bench press > pull over 4x8 > shoulder shrugs 4x8
Dumbbell seated calf raise 4x25
Dumbbell bench squat 2x12 > dumbbell good mornings
Sit ups 4x25
Barbell neck extensions, flex, light weight and no bouncing 2x10
Military press 4x20,
sit ups 50
Dumbbell bench press 4x20
Dumbbell incline bench press 4x20
Dumbbell tri-ext 4x20
Squats 5x12
Calf raises 4x35
Sit ups 50


Hop/skip 75-100 arm and leg rotations 10-15
360’s at 10 seconds for 10 reps
Arm and leg extensions 10 at 10 second holds

Bench squat 12, 3x8, 24
Seated calf raises 4x25
Seated dumbbell military press, 12, 4x8, military press 12, 4x8
Barbell curls/dumbbell curls 3x8
Dumbbell bench press, tri-ext, 12, 4x8
Pull downs, 3x12
One leg good morning 2x8
One leg dumbbell curls
One leg dumbbell military press.


Arm and leg rotations, curl ups 15 at 5 seconds
360’s without weight 8 at 3 seconds
Squats 10, 8, 3x6, 2x12
Calf raises- seated 4x25
Bench press 10, 3x8, 16
Barbell rows 10, 3x8, 16
Curl ups 15 @ 5 seconds
Military press 3x8

Barbell curls 10-5, 3x2 90-95%
Tri-ext, narrow grip bench press, tri-ext 2x12
Barbell rows 2x12

One leg squat 2x15>bench squat 2x10
Lunges 2x15 >bench squat 2x8
Squat 2x15
Bench press 5x12, dumbbell bench press 3x12
Barbell rows 5x12 pull downs 2x20
Military press 3x18 barbell curls 3x12
Calf raises 5x20
Wrist extensions 5x25
Sit ups 3x35


Rope 150
360’s 15 @ 3 seconds, curl ups 20
Military press 12, 5x6
Bench press 6x6
Squats 6x6
Calf raises 3x15
Seated calf raises 3x15
Supported rows 4x8

Bench press 10, 5-opener
Tri-ext 8
Military press 8
Squats 2x8
Barbell rows 8

Military press 4x20, side raises 4x20
Bench press 4x20, incline bench press 4x 20
Side/rear raises 3x12
Front squat 3x20
Bench squat 2x20
Dumbbell curls 2x12, barbell curls 2x12
Sit ups 3x35


Arm and leg rotations, curl ups, arm leg extensions.
Rope 100, 360’s at 10 seconds for 5 reps

Military press 12, 4, 6, 8, 16, 40
Bench press 4, 8, 16, 32
Pull downs 3x8
Barbell rows 3x8
Curl ups 10
Lunges 2x8
Squats 2x8
Bench squat 2x8
Side raises 3x12
Tri-ext 3x12
Military press 3x20
Bench press 4x12
Bench squat 5x15
Seated calf raises 6x12
Dumbbell curls 3x12
Barbell curls 3x10
Wrist curls 2x25


Rope or skip 100> curl ups 10-15 at five seconds
360’s at 10 seconds for 10 reps
3x12 lunges *upright body* ­No forward tilt
Standing calf raises with barbell 4x25
Bench squat 4x8>lunges 2x5
Bench press 4x8>narrow grip bench press 4x8
Military press 3x12>dumbbell military press 2x8
Tri-ext 4x12> dumbbell curls4x8
Pull downs 3x20
Barbell curls 2x10

 


Rope 150
Cat camels 15 each
One leg bench squat 3x8
One leg calf raises 2x15
One leg good morning 2x10
Dumbbell curls 12-3x10-24
Dumbbell bench press 3x12-10-6-10
Flyes 3x10 *go very slow and do NOT bounce*
Dumbbell pull overs 2x20


Warm up
5x5 or 3x8
Deadlift 10-5x3
Bench press 8x3
Tri-ext 6x6
Pull overs
Narrow grip bench press
Front raises 4x8
Barbell rows 5x6
Hammer curls

 


1) Walk or step 75
2) Arm and leg extensions, 3). arm and leg rotations, 4). cat camels,5) curl ups 10 at 3 seconds.
Military press 12, 3x8
Pull downs 3x10
Side raises 3x8
Dumbbell bench press 3x8
Bench press 4x8
Pull downs 3x8
Tri-ext 3x15
Dumbbell curls 2x15
Curl ups 15 at 3 seconds

 


Rope/skip/jog 3 minutes
Cat camels 10
360’s 5 at 10 seconds
Curl ups 15-25 at 3 seconds

One leg bench squat 12-10-3x8
Lunges 5x8
Bench squat 12-10-3x8
Sit ups 10
Military press 12-10-3x8
Dumbbell military press 12-10-3x8
Sit ups 10
Bench press 12-10-2x8
Dumbbell bench press 12-10-2x8
Sit ups 10
Pull downs 3x8
Dumbbell rows 5x8
Sit ups 10
Tri-ext 3x20
Barbell curls 3x20
Sit ups 10
Calves 5x30
Sit ups 2x20

 


Rope two minutes
Curl ups 15 at 3 seconds
360’s 10 in 5 seconds
Squats 15
Good mornings 15

Squats 12 6x6
Deadlifts 12, 6x8
Bench press 12, 6x6
Barbell rows 5x8
Military press 4x8>pull downs 4x10
Sit ups 2x30back extensions 2x12


Bench squat 12, 10, 2x8, 2x20
Continuous tension squat 4x8
Full deep squats 3x8, low weight
Bench press 12, 3x8> dumbbell rows 4x12
Flyes 5x15>pull overs 5x15
Dumbbell military press 4x12>military press 4x6> dumbbell military press Military press 20
Sit ups 2x30

 


Military press 2x8
Dumbbell curls 2x8
Squats 2x10
Bench press 2x8
Side raises 2x8
Dumbbell rows 2x10
Tri-ext 2x10


Squats 3x10
Calf raises 3x20
Curl ups 10
Bench press 5x10
Military press 3x10
Tri-ext 3x12
Side and rear raises 2x10
Dumbbell rows 3x12


Seated dumbbell military press
Dumbbell bench press
Dumbbell curl
Side and front raises
Curl ups

 


100 day (pick an exercise and do 100 reps over the hour excludes: neck/calves/sit ups)
Rope 100>curl ups 20>360’s 10
Dumbbell bench press 3x15>shoulder shrugs 3x15(on your back)
Squats 4x8
Calf raises 4x35
Military press 5x8
Barbell rows 4x8


Neck extensions *flex* 2x10
Squats 4x20
Calf raises 5x25
Barbell curls 4x20
Military press 5x12
Bench press 5x12
Calf raises 2x10
Squats 40

Military press 10, 3x8-2x6
Pull downs 4x10
Bench press 6x6
Dead lift 8x145 three times
Barbell rows 6x6
Tri-ext 4x8

 


Arm and leg rotations squats 15>good mornings 15
360’s 10 at 5 seconds with weight
Rope fast @ 1 min.
Sit ups 25

Squats 12, 8, 5x5
Bench press 12, 8, 5x5, 20> barbell rows 6x8
Dead lift 12, 3x8
Military press 5x8
Push ups 5x5>flyes 3x10
Sit ups 15

Incline bench press 10, 4x8
Bench press 10, 4x8
Lunge 5x5
Squat 3x10
Deadlift 4x15
Military press>dumbbell military press 80>50% 10-15
Barbell curls>dumbbell curls 10-2x20
pull downs 5x8

 


Cat camels 15
Rope 150
360’s 5 at ten seconds
Curl ups 20 at 5 seconds

Bench press 10, 8, 6, 4, 6, 8-20
Barbell rows 10, 8, 6, 4, 8, 8
Squats 8, 6, 2x4, 8
Deadlifts 3x8
Military press 4x8
Tri-ext 4x8
Sit ups/back extensions 2-3x12
Bench press 10, 4x8>barbell rows 5x10
Incline bench press 10, 4x8>barbell rows 5x10
Narrow stance squats 15, 12, 3x10
Deadlift 10, 3x8
Military press 5x8
Barbell curls>dumbbell curls 80%>50% 10-15
Sit ups>back extensions 3x15

 


Jog around gym four times
Arm and leg rotations 20
Body weight squats 25
Sit ups 5-30
Break-jog, hop, skip, run.
Floor bench press 10-20
Push ups 5-20
Sit ups 5-10
Break-jog, hop, rest
Military press 15-20
Dumbbell curls 15-20
Pull ups 5-15
Sit ups 5-110
Leg raises 5-10
Break

 


Rope 2 min. 25 sit ups 5 360’s @ 5 seconds
Calf raises 4x30
Barbell curls 10, 4x8
Squats 10, 8, 6, 4, 6, 8
Military press 10, 8, 6, 4, 6, 8
Bench press 10, 8, 2x6, 2x4, 6, 8
Barbell rows 10, 8, 6, 2x8
Sit ups 4x25
Military press 10, 5x8>side raises 10, 5x8
Pull downs 10, 5x8
Squats 10, 5x8>calf raises 6x25
Bench press 10, 5x8>dumbbell rows 10, 5x8
Tri-ext 4x8
Barbell curls 3-5x12
Sit ups 3x35

 


Hop, rope 100-200
Cat camels
360’s 5-10 at 5-10 seconds
Curl ups 15-25 at 5 seconds

Military press 15, 12, 10, 8
Pull downs 10, 2x12
Bench squat 10, 8, 2x6
Lunges 2x8
Calves 4x25
Bench press 12, 8, 3x6
Dumbbell rows 2x10
Barbell rows 4x8
Tri-ext 2x12
Barbell curls 2x10
Dumbbell curls 2x8

 


Rope 2 minutes
Push ups 10-20
Sit ups 25
360’s 5 at 3 seconds

Squats 10, 8, 5x3
Bench press 10, 6, 6x3-20
Dumbbell rows 5x8
Deadlifts 10, 3x8
Sit ups>back extensions 2x10
Military press 10, 8, 3x6
Tri-ext 10, 3x8
Front, rear, and side raises 2x8
Shrugs 3x10
Side raises 3x10>military press 3x10
Front raises 3x10>tri-ext 3x10
Military press 4x12>dumbbell military press 4x10
Rear raises 3x10
Dumbbell rows 4x10>barbell rows 4x1
Flyers 3x12
Bench press 12, 10, 4x8
Squats 4x8 2x6
Sit ups 25

 


360’s 10 at 10 seconds
Curl ups 10 at 10 seconds
Arm and leg rotations

Dumbbell military press 10, 2x8
Military press 10, 2x8
Incline military press 10, 2x8
Bench press 10, 6x4
Squat 6x6
Deadlift 5x4
Sit ups 50

Sit ups 4x35
Bench press 4x20
Military press 4x20
Squats 5x10
Lunges 2x8
One leg bench squats 2x5
Calf raises 4x35
Pull downs 4x12
Barbell rows 3x12
Barbell curls 5x20

 


Rope 200 hops-360’s 5 at 10 seconds
Sit ups 30

Bench press 10, 9, 8, 7, 6, 5, 4,
Deadlift 10, 8, 2x6
Barbell rows 4x8
Military press 10, 9, 8, 7, 6, 5
Barbell curls 3x8, dumbbell curls 2x10
Calves 3x30
Sit ups 4x25

One leg bench squat 3x8
Squat 3x12
Calf raises 4x35
Bench press 10, 8, 6, 4, 6, 8.
Dumbbell incline bench press 10 4x8
Dumbbell rows 4x8
Pull downs 4x8
Romanian dead lift
Sit ups 4x35

 


360’s 5 at 5 seconds
25 sit ups

Bench press 3-4x10
Tri-ex 3-4x10
One leg bench squat 5x5
Military press 3-4x10
Sit ups 25
Back extensions 15
Side (lateral) extensions
Deadlift 3-4x10
Supported dumbbell row 3-4x10
Barbell curls 3x10
Sit ups 25

 


Rope 100
360’s 5 at 10 seconds
Squats 10, 8, 5x2
Bench press 10, 8, 5x2
Deadlift 10, 8, 5x2
Calf raises 3x30
Sit ups 3x30
Barbell rows 5x6

Military press 4x10
Bench press 4x10
Squat 4x20
Lunges 4x12
Calf raises 5x35
Sit ups 5x35

 


360’s 10 at 5 seconds
Arm and leg rotations
Squats 15

Dumbbell bench press 10, 8
Bench press 5, 5x3, 50%-2x25
Dumbbell row 3x8
Barbell row 3x8
Dead lift 8, 6, 4, 4x2
Military press 10, 8, 2x6

Squats 5x12
Lunges 4x12
Calf raises 4x35
Sit ups 5x40
Stiff legged deadlift 4x15
Bench press 4x10
Military press 4x10

 


Rope 100 fast
Curl ups 10 at 5 seconds

Bench press 10, 6x5
Calves 4x30
Squat 10, 6x5
Barbell rows 8, 4x6
Barbell curls 2x8
Sit ups 2x7
Front raises 3x20
Rear raises 3x20
Side raises 3x20
Military press 3x20
Dumbbell military press 3x20
Sit ups 5x40
Barbell curls 3x20
Dumbbell curls 3x20
Tri-ext 3x20
Flyes 3x20

 


Rope 50 curls ups 4 at 5 seconds
360’s 2 at 3 seconds
Arm and leg rotations
Military press 2x8
Pull downs 2x8
Back extensions 8
Bench squats 2x8
Calf raises 2x8
Curl ups 2x8
Bench press 2x8
Tri-ext 8

 


Warm up with the rope for two minutes
Sit ups 20
Good mornings 20
Leg swings
Squats 20

Do each of the following for three sets of twenty reps at 30-40% 1RM. Go quickly but correctly with your form between sets and rest 60-90 seconds between exercises.

Calves
Squats
Stiff leg dead lifts
Chin ups or pull downs (if you can’t do many chin ups do them in sets of two and three)
Barbell rows
Back extensions
Bench presses
Dips
Rear raises
Side raises
Military presses
Hammer curls
Triceps extensions
Side bends

Back to basics

Warm up
Rope 2 minutes
Squat thrusts 15
Squats 15
Good mornings 15
High leg swings 15
Side to side swings 15
Sit ups 35
Leg raises 35

Squats 12, 10, 8, 6, 4, 2 Add weight as the reps decrease
Stiff leg dead lifts 4x12
Back extensions 2x20
Bench presses 1x10,9x3 2x to sets to near failure
Barbell rows 6x6
Military presses 12, 10, 8, 6, 4, 2 Add weight as the reps decrease
Chin up 8x5
Triceps push downs 4x15
T bar rows 6x6
Incline dumbbell bench presses two sets to near failure
Hanging leg raises 2x15

Warm up the upper body

Bench presses 80% 1RM 9x3
Triceps extensions with EZ curl bar 5x12
Barbell rows 5x5
T bar rows 2x20
Hammer curls 2x20
Side and rear raises 2x20

Warm up the lower torso

Dead lift 80% 1RM 12x1
Good mornings 4x20
Shrugs 5x5


Body weight training repeat three to five times with minimal rest between sets

Rope for five minutes and then do each exercise 20 times

Squats
Push ups
One leg dead lifts
Chin ups as many as possible in one minute
Sit ups
Push ups
Leg raises
Bulgarian split squats
Calf raises as many as you can in one minute
Narrow hand position push ups
Oblique sit ups
Rope for three minutes


Warm up with a fast run or jog in place for three to five minutes
Sit ups 50-100
Leg swings side to side fore and aft 15
Squat thrusts 24

Military presses to front squat 3x8
Dumbbell military presses to lunge 3x8
Rope for three minutes at a slower pace
Sit ups 50-100
Bench press to squat 3x8
Dumbbell bench press to dumbbell overhead squat 3x8
Rope for three minutes at a slower pace
Good mornings to calf raises 3x15
Stiff leg dead lifts to calf raises 4x15
Rope for three minutes at a slower pace
Dumbbell curl to hammer curl to barbell curl 2x8
External rotations light weight for high reps-in the twenties and thirties


Warm up with the rope for three minutes and then do each of the following for one set of twelve. Rest between the series for two minutes. Repeat the exercises three more times.

Military presses
Chin ups
Sit ups
Bench presses
Barbell rows
Sit ups
Leg raises
Triceps extensions
Side and rear raises
Shrugs
Pull downs
Hammer curls
Barbell curls

Lower body warm up
Squats
Stiff leg dead lift
Calf raises
Back extensions
Bulgarian split squats
Heavy side bends


Warm up with the rope for five minutes single hops
Shoulder warm up 15 each movement
Curl ups 15 @ 15 second holds
Planks 15 each for 15-20 second holds after three dynamic movements up and down
Squats 15
Good mornings 15, high leg swings front to rear and side to side, 15 each

Squats 4x8 into calf raises 4x25
Sit ups 35 with weight on the incline
Military presses 4x8 into side raises 4x12 into rear raises 4x12
Dead lifts 4x8 into calf raises 4x15 into shrugs 4x8
Bench presses 4x8 into barbell rows 4x10 into Romanian dead lifts 4x8
Sit ups 35 with weight on the incline

Military presses 4x8 into side raises 4x14
Sit ups 45 with weight on the incline
Bench presses 4x8 into shoulder shrugs 4x15
Sit ups 45 with weight on the incline
Barbell curl into dumbbell hammer curl 3x15
Triceps extensions into straight arm pull overs into narrow grip bench press 3x12
Sit ups 35
Lat pull downs 4x15
T bar rows 4x6 heavy


Dead lifts 4x8 into calf raises 4x25
Leg raises 4x25
Squats into calf raises 5x8
Sit ups 45
Side bends 4x8 go heavy and don’t bounce


Back to basics

Warm up rope five minutes at a fast pace single hops with cross overs front and back
High knees with dumbbells in each hand

Bench press 5x5
Bar bell rows 5x5
Military presses 5x8
Squats 5x5
Triceps extensions into pull overs into narrow grip bench presses 5x15-20 non stop
Side and rear raises 3x20
Lat pulls 3x20
Dead lifts 5x5
Sit ups 25
Back extensions 2x20


Squats 1x12, 1x10, 3x8, 1x12 with calf raises after each set for 20 reps
Barbell curls 4x12
Stiff leg dead lifts 5x18
Military presses followed with shrugs 1x12, 1x10, 3x8, 1x12
Bench press 5x5
T bar rows or dumbbell supported rows, go heavy 5x5


Rope 300 hops
Planks 10 with 15 second holds
Curl ups with 15 second holds
Arm and leg rotations

Military presses 2x12, 2x10
Chin ups a total of 24-30
Squats 4x12
Sit ups with weight 2x20
Bench presses 4x12
Barbell rows 4x12
Dumbbell rows-supported 4x12
Stiff leg dead lifts 4x12

Squats 1x12, 1x10, 3x8
Sit ups 2x8 with weight
Military presses 3x10
Pull downs 4x10 go heavy
Bench presses 1x12, 1x10, 9x3
Dumbbell bench presses two sets to near failure
Triceps-your choice for 50 reps
Hammer curls 50 reps
Side raises 50 reps
Rear raises 50 reps
Upright rows 4x8
T bar rows 5x6

Squats 2x12, 2x8, 8x2
Military presses 2x12, 2x8, 2x6
Pull downs 2x12, 2x8, 2x6
Dead lifts 2x12, 2x8, 6x1
Bench presses 2x12, 2x8, 8x3
Barbell rows 5x6
Triceps extensions to pull overs 4x12
Sit ups to back extensions to leg raises 2x12


Warm up with the rope for five minutes or run for five minutes at a fast pace
Curl ups 15 with 15 second hold
Planks with a 20 second hold

Lunges 1x10, 1x8 3x6 with heavier weight
Squats 5x5
Dumbbell bench press 1x10, 5x8
Dumbbell row 5x12
Bench press 8x3
Barbell rows or T bar rows 6x6 heavy
Military presses 4x8
Chin ups or heavy pull downs 5x6
Sit ups with weight 50


High rep schedule with 40-50% 1RM for three sets of 20 each

Military presses
Dumbbell military presses
Side raises
Rear raises
Bench presses
Dumbbell bench presses
Dumbbell hammer curls
Barbell curls
Triceps extensions
Triceps pushdowns
Sit ups 2x35 with weight


High volume short term training

It is a commonly accepted point of view that working out for an hour or so each day is the only way to become physically fit. Many of us however find that time is a premium and we really don’t have it in great enough abundance to spend an hour or more in the gym. In the WeightRoom Gym here in Nine Mile Falls I frequently have trainees come over with only twenty to thirty minutes of workout time.

In order to provide a stimulus to the cardio-neuro-muscular systems we do high repetitions with minimal rest periods between sets. Here is a short fifteen minute sample of just such a series of exercises.

Warm up the entire body with jogs in place, rope skipping or bike riding, anything to raise the temperature and increase the pulse. Do this for two minutes.

Warm up the shoulder area by doing circular motions at the shoulder joint, both clockwise and counterclockwise. Straight-arm flying motions up and down and around front to back.

The exercises

Perform each of these exercises in order for twenty repetitions for the first set, fifteen for the second set and ten for the last set. Do them without a break between the exercises unless your pulse is above 80% of your target heart rate. If this is the case then rest until it slows down to 60% and then hit it again:

  1. Military presses

  2. Pull downs

  3. Sit ups or crunches

  4. Back extensions

  5. Squats

  6. Bench presses

  7. Bar bell rows

  8. Triceps extensions

  1. Barbell curls

  2. Calf raises


Bodyweight exercises

If you don’t have the equipment necessary to do these then try a body weight circuit with the same sets and reps as the previous series. 

Warm up
Run or jog in place or skip rope for two to three minutes.

The exercises

Squats
Calf raises
Push ups
Sit ups
Back extensions-lay on your stomach and raise only the upper torso off the floor. Hold for 5-8 seconds

Do the following 8-10 times with perfect form for 3-5 seconds each

Side bridges
Supine bridges
Prone bridges


Exercise sessions that are short and sweet sometimes work well.

Warm up with the rope for 100 fast hops
Curl ups 1x10 with a 10 second hold at the top contraction
Lower torso warm up 15 each exercise

Squats 3x12
Stiff leg dead lifts 4x12
Sit ups with weight 2x8
Bench press 4x12
Bar bell rows 4x12
Leg raises 2x12
Military presses 4x8
Triceps pull overs 3x20
Chin ups 4x8


Warm up

Bench press 1x12, 2x8
Dumbbell rows 2x12, 3x10
Incline sit ups with weight 2x8
Squats 1x12, 2x8
Military presses 3x12
Dead lifts 3x12
Stiff leg dead lifts 2x20
Triceps extensions 3x20
Hammer curls 3x20
Sit ups with weight 2x15


Warm up
Arm and leg rotations 20 each
Cat and camels
15
Curl ups 15 with a six to ten second hold at the top

Bench press 1x12, 1x10, 2x8, 5x2, 1x20
Dumbbell bench presses 2x as many as you can minus one or two reps
Triceps extensions 4x15
Lat pull downs 4x15
T bar rows 4x12
Side raises 3x15
Rear raises
3x15
Sit ups with weight 2x12
Dead lifts 1x12, 9x1
Stiff leg dead lifts 2x20
Military presses 1x12, 1x10, 1x8, 3x6, 1x20
Squats 3x20


Warm up with the rope for five minutes, 20 squats, 20 good mornings, 20 leg swings fore and aft, side to side, 10 360 planks (all four positions) each held for 15-20 seconds. Do one position at a time for 10 reps before moving to the next plank.

Bench press to dumbbell bench press 4x8, 4x12, 1x20
Dead lift 1x12, 4x8
Military presses to dumbbell military presses 5x8
Squats 5x6
Barbell rows 4x8
Sit ups 2x20 with weight

Lunges 4x8
Squats 4x8
Calf raises 5x25
Bench presses to dumbbell incline bench presses 4x8
Incline triceps extensions 4x12
Dead lifts 3x12
T bar rows 4x10
Sit ups 2x20


Warm up with the rope eight minutes
Lower torso warm up

Squats 3x12
Bench presses 3x12
Dead lifts 3x12
Barbell row 3x12
Triceps extensions 5x15-20
Sit ups 3x25
Pull downs 3x12
T bar rows 3x12
Hammer curls 3x15

Squats 1x12, 5x8
Military presses 5x12
Pull downs
5x12
Dead lifts 2x12, 4x8
Bench presses 1x12, 1x10, 4x8
Triceps extensions 4x8
Barbell rows 1x12, 2-3x10
Leg raises 3x15


Warm up with the rope for five minutes single hops
Shoulder series for 15 each way with weight
Squats with only your bodyweight 25-30 reps

Dumbbell to barbell military presses
Sit ups-20 with weight
Medicine ball presses to straight out presses standing on a large balance pad 2x8
Squats 3x8, 16, 24 at a fast pace with correct form
Back extensions 20 with weight
Dumbbell bench press to barbell bench press 3x8
Triceps extensions to triceps push downs 3x8
Dumbbell supported rows 5x8 go heavy
Pull downs with rope at 70% of your body weight 3x8
Laterals off the end of the bench with lower torso held by a partner 2x10
Side bends with heavy weight 3x10


Bike 20 minutes
Arm and leg rotations20 each direction
Cat and camel 10
Dumbbell military press to triceps extensions 4x8
Pull downs 4x12
Good mornings without a bounce 3x10
Floor presses-don’t slam your elbows-4x8
Bench squats 5x8
Curl ups 10 with a ten second pause at the peak
Calf raises 5x25
Dumbbell rows 5x8


Warm up
Rest on minute between each set
Fast rope for three to five minutes to reach a high 80% THR
Lower torso warm up-high leg swings fore and aft, side to side 15-20
Squats and good mornings 15-20 with light weight and no bouncing

Use 60-70%1RM

Squats 4-5x6-10
Dumbbell Romanian split squats 3x8
Step ups one minute with dumbbells in hand
Calf raises 4x30
Glute ham raises 3x8
Stiff leg dead lifts 4x5x12-15
Upper torso warm up
Shoulder series 15-20 each direction

Bench press 4-5x6-10
Military presses 5x8
T-bar rows go heavy 5x8
Hammer curls
Triceps extensions straight to push downs straight to narrow grip bench presses 3x12 at 30-35% your normal workout weight


Series A and B

Rope warm up for 4 minutes or 500 hops
Planks 8 sets of 10-20 second holds
50 sit ups or curl ups if your back is sore
Go through series A one time and series B two times on the next exercise day. Do four sets for eight repetitions unless otherwise noted.

Series A

One leg barbell bench squats
Dumbbell military press straight into the barbell military press straight into triceps extensions. Do each of these three exercises one after the other without rest for four sets.
Sit ups into leg raises for one set of thirty five reps
Romanian dead lifts into shrugs into calf raises
Dumbbell curls into barbell curls for three sets of fifteen reps each
Sit ups-thirty five
Bench press into barbell rows 12, 8, 2 sets of 2x6, 3 sets of 12 each one followed with barbell rows for sets of 8 reps
Good mornings into calf raises for three sets of 25.

Series B

Squats 5x8 (five sets of eight reps)
Sit ups 35 into leg raises 35
Bench press 6x6 into barbell rows 6x6
Stiff leg dead lifts 3x15 into shrugs and calf raises 3x25
Military presses into side and rear raises into triceps push downs or narrow grip bench presses 5x8
Sit ups (35-50) into lateral raises off the end of the bench 2x12


A quick stretch band or tube training routine

Shoulder warm up

Chest presses with band around the upper back

Triceps extensions with band held under both feet

Military presses with band held under both feet

Bicep curls with band held under both feet

Upright rows with band held under both feet

Forearms with band held under both feet

Calf raises with band held under both feet

Side bends with the bands held under the opposite foot

Oblique's with band looped securely around an upright

Rows with band looped securely around an upright

Pull downs with band looped securely around an upright and at various heights

Internal and external rotator cuff side to side with band securely attached to an upright



New trainees with no lifting experience-each one demonstrated by the strength training coach

All exercises performed with four sets of eight to ten reps with rest periods of thirty to sixty seconds between sets. Warm up with the rope for two minutes

*Shoulder warm up for fifteen reps on each of the four movements.
Military presses
Sit ups
Chin ups or pull ups-pull ups being the exercise of choice
Leg raises-keep your hands under the small of your back

*Lower body warm up-body weight squats, good mornings, leg swings fore and aft and side to side for fifteen each.

Squats-stay at or slightly below twenty four total reps to keep from being sore the next day.

Bench presses- set up in the five point stance with both feet on the floor, buttocks, head and shoulders on the bench with a closed grip.
Crunches with hands on the chest not on the head. This helps prevent pulling on the neck when you start struggling. It’s best not to struggle and better to do as many correct reps as possible.
Dead lifts
Barbell rows


More advanced trainees

All exercises performed at 80% 1RM with four sets of six to eight reps with rest periods of sixty to ninety seconds between sets.

Warm up with the rope for two minutes
Sit ups with weight
Chin ups or pull downs at 70-80% of current body weight
Squats
Bench presses
Dead lifts
Barbell rows
Triceps extensions or push downs


1. 45º Leg press two sets of ten (2x10)
2. Squat 2x10
3. Standing calf 2x10
4. Seated calf 2x10
5. Abdominal 2x15
6. Military press 2x10
7. Incline press 2x10
8. Bench press 2x10
9. Abdominal's 2x10
10. Incline triceps extensions 3x10
11. Incline dumbbell curls 3x10
12. Low pulls 2x10
13. Abdominal's 1x10


Medicine Balls-1x10 each
Push passes
Side passes
Scoop passes
Overhead passes
Overhead squats
Deadlifts


Military Presses-15, 13, 11, 9, 11
Incline presses-10, 8, 6, 8
Abdominal's/good mornings-25x2 alternate between the various moves, i.e. crunches, leg raises, hanging raises, good mornings
Bench presses-10, 8, 6 8
Decline presses-10, 8, 6


Abdominal's/straight leg dead lift-25x2 alternate between the abs and the dead lift.
Squats-five sets of eight
Leg press-12, 10, 8, 6
Calf raises on the leg press-25x3-4
Lunges-15x15x2
Calf raises-50x20x2 in power rack
Abdominals-25x2 your choice


Barbell curls/shrugs-12, 10, 8, 10, 12

Barbell rows-10x1

Dumbbell rows-10x2


High volume intermediate training.

The sets and reps will be written as 3x20, which means 3 sets of 20 repetitions. None of the following includes the necessary warm up prior to beginning. You will be doing about 80 reps for each major muscle group.
Pace yourself and always use correct exercise form. Don’t sacrifice form for added weight. Give yourself about a month to work up to all the sets and reps unless you are accustomed to the high volume.

If you do not understand, the exercises contact a NSCA certified strength and conditioning specialist.

The prime exercise is listed first. Keep hydrated.

1. Squats-3x20 superset with
Front squats-2x10
2. Barbell Military presses-4x15superset with
Dumb bell military presses-2x10
3. Standing Calf raises-2x25
4. Abdominals-1x25 each of crunches, leg raises and full setups
5. Barbell Dead lifts-2x20 superset with
Straight leg dumb bell dead lifts-2x10
6. Barbell Bench presses-3x20 superset with
Dumb bell flyes-3x20
7. Seated Calf raises-2x25
Abdominals-1x25 each of hanging leg raises, alternate knee touch sit-ups
8. Barbell rows-2x20 Superset with
Dumb bell rows-2x20
9. Barbell Bicep curls-2x8 superset with
Dumbbell curls-2x8
10. Barbell Triceps extensions-2x15 superset's with
11. Dumb bell triceps extensions-2x15


Another strength training series of basic exercises

Warm up
1. Squats-3x12
2. Calf raises-3x15
3. Abdominals-3x15
4. Good mornings-4x10
5. Bench presses-4x8
6. Barbell pull over-4x8
7. Abdominals-3x15
8. Side raises-3x10
9. Military presses-4x10
10. Pull downs-3x10
11. Seated Triceps extensions-4x10
12. Dumbbell curls-2x20
13. Abdominals-20


1. 45º Leg press two sets of ten (2x10)
2. Squat 2x10
3. Standing calf 2x10
4. Seated calf 2x10
5. Abdominal's 2x15
6. Military press 2x10
7. Incline press 2x10
8. Bench press 2x10
9. Abdominal's 2x10
10. Incline triceps extensions 3x10
11. Incline dumbbell curls 3x10
12. Low pulls 2x10
13. Abdominal's 1x10

Cool down and then stretch.


Here is a good routine. It can be used with lightweights. It has plenty of repetitions to get into the correct technique of the exercise movement.

Begin with a warm up, end with a cool down and stretches. It is a recognized fact that static stretching before lifting can decrease your strength by about 8%. This is too much to give away.

Abdominal crunches
Two sets of twenty repetitions written as (2x20)

The next three exercises are to be done one right after the other in a quick, but technique correct, sequence. After all three are finished rest until your pulse returns to about the 65-70% max heart rate range.

Squats-Straight legged deadlifts-Calf raises
3x15 three sets of fifteen repetitions

Military presses-Barbell curls-Triceps extensions
3x12

Abdominal's leg raises
3x20

Bench-press-crunches on the bench before going onto the-barbell rows
3x12


This solid and basic routine covers the major muscle groups. Always warm up, cool down, and stretch correctly and use correct exercise technique in all movements. The motto should be “technique first, adding weight second”. Don’t get sloppy with your technique, because eventually it will catch up to you in a HARMFUL MANNER.

Abs with weight on the chest-15 reps for two sets (15x2)
Bench press-8x3-4
Dumbbell bench press-12x2
Squats-12x3
Military presses-8x2-3
Dumbbell military presses-8x3
Barbell curls-12x2
Dumbbell curls-12x2
Barbell rows-8x2-4
Stiff leg or straight leg dead lifts-10x2 *keep a solid back


Here is another series of strength training exercises for those of you who are used to the high volume type of training. In the end you will have performed anywhere from 95 to 105 abdominal repetitions, depending on what you do in the last set of abs.

Warm up
Abs-25
Bench press 6 reps for 5 sets (6x5)
Abs-15
Lunges-20x3
Abs-15
Calf raises with dumbbells-15x3
Abs-15
Military presses 6x5 go heavy on these but keep your back straight and don’t be bending over backward to finish a rep
Abs-15
Dumbbell triceps extensions-20x3
Abs-15
Dumbbell rows-10x3 keep your elbows close to your body on the up stroke, and gently lower them back down, don’t allow them to jerk your shoulders down
Abs-10
Dumbbell curls-20x3
Abs-5-10


A nice routine enjoyed by all

Warm up for 5 minutes skipping rope.

Balance pad squats-continuous for three sets of 30 seconds non-stop each. Use the individual balance pads (the ones where only one foot fits per pad). The first set is with the pads spread wide, the second set at a narrow stance and for the final one position the pads touching one another (forcing the feet to touch one another side by side).

Bucket squats-30 seconds of continuous squatting onto a bucket 14 inches high.

Bucket squats-30 seconds of continuous squatting onto the bucket while standing on a balance pad. This pad accommodates both feet at the same time.
Bench presses-light to heavy for three sets. Begin with 12 repetitions at a light weight (about 50% of maximum) then immediately go to the heavy set for 5 reps. Repeat three to five times. Do not stop between the light to heavy sets. Rest only after completing one cycle of light/heavy.

Military presses-18, 16, 14, 12 reps. These are performed one right after another with one minutes rest between each set.

Dumbbell curls three sets of 20 repetitions.

Sits ups-three cycles of: 25 with out weight followed by 10 with weight held on the forehead for 10 reps. Rest between each cycle.

Cool down period

End of session


This is a productive high-energy consuming strength workout that maybe used by those who are accustomed to working out at an intense level. The exercise form must remain correct through out; otherwise, lower the weight until correct exercise technique is reestablished.

A quick high volume routine.
Warm up for 5 minutes
Military presses
2 sets of 12
2 sets of 6
2 sets of 4
Barbell curls
2 sets of 12
4 sets of 8
Triceps extensions
One set of 12, 10 ,8, 10 and 12 again
SQUATS add weight each set
Bench squats 3 sets of 12
Lunges 2 sets of 12
Stairs 3 sets with weight one stair step at a time
2 sets of stairs two at a time
Calves on the last set of stairs do 3 sets of 12 calf raises
Abdominal's
With weight 3 sets of 10
Leg raises 3 sets of 10
Cool down and stretch


"Losing 10 pounds will help remarkably”. "If you don't have time for physical activity, you will find time for illness." Dr. Edward J. Roccella, coordinator of the National High Blood Pressure Education Program.


This basic solid strength  routine covers the major muscle groups. Always warm up, cool down, and stretch correctly and use correct exercise technique in all movements. The motto should be “technique first, adding weight second”. Don’t get sloppy with your technique, as eventually it will catch up to you in a HARMFUL MANNER.

Abs with weight on the chest-15 reps for two sets (15x2)
Bench press-8x3-4
Dumbbell bench press-12x2
Squats-12x3
Military presses-8x2-3
Dumbbell military presses-8x3
Barbell curls-12x2
Dumbbell curls-12x2
Barbell rows-8x2-4
Stiff leg or straight leg dead lifts-10x2


Warm up for 5 minutes skipping rope.

Balance pad squats-continuous for three sets of 30 seconds non-stop each. Use the individual balance pads (the ones where only one foot fits per pad). The first set is with the pads spread wide, the second set at a narrow stance and for the final one position the pads touching one another (forcing the feet to touch one another side by side).

Bucket squats-30 seconds of continuous squatting onto a bucket 14 inches high.

Bucket squats-30 seconds of continuous squatting onto the bucket while standing on a balance pad. This pad accommodates both feet at the same time.

Bench presses-light to heavy for three sets. Begin with 12 repetitions at a light weight (about 50% of maximum) then immediately go to the heavy set for 5 reps. Repeat three to five times. Do not stop between the light to heavy sets. Rest only after completing one cycle of light/heavy.

Military presses-18, 16, 14, 12 reps. These are performed one right after another with one minutes rest between each set.

Dumbbell curls three sets of 20 repetitions.

Sits ups-three cycles of: 25 with out weight followed by 10 with weight held on the forehead for 10 reps. Rest between each cycle.

Cool down period

End of session


This is a productive high-energy consuming workout that maybe used by those who are accustomed to working out at an intense level. The exercise form must remain correct through out; otherwise, lower the weight until correct exercise technique is reestablished.

Lying Abdominal Twists The starting position:

  1. Start out on your back with knees bent to about 90 degrees in relation to your thigh and with your feet flat on the floor.

  2. Slowly curl your body up to about 45 degrees from the floor as if you were doing a traditional abdominal crunch.

Notice the word SLOWLY. These are not ballistic moves; they are controlled and precise moves. Do not let momentum take away the benefits of this exercise.

A couple of other movement patterns:

  1. Slowly turn your upper body to the left as far as possible, maintain the 45-degree angle to the floor.

  2. Slowly return to the starting position of looking straight ahead

  3. Then slowly turn the upper body to the right within your range of motion while maintaining the previously established 45-degree angle to the floor.

  4. This completes two repetitions.

  5. Slowly return to the starting position and repeat the sequence for 12 more full repetitions.

High Sit-Up to the knees:

  1. Lie on your back with your calves on top of a bench.

  2. Position your thighs at a 45-degree angle to the floor.

  3. The Exercise movement patterns:

  4. Put your hands on your chest, (not behind your head as this often times creates neck injuries due to the excessive pulling to finish the movement).

  5. Raise your upper body (without pulling on the back of your thighs) to a position where your elbows are above the level of your knees.

  6. Concentrate on your abdominal muscles.

  7. Lower your body back down for a count of one repetition.

  8. Do 15-25 repetitions two to three times.


Schedule A

Use 70% of your 1RM for four sets of eight to twelve repetitions
Warm up by skipping rope for three to five minutes single hops
Shoulder warm up

Military presses
Squats
Bench presses
Dead lifts
Bar bell rows
Chin ups
Stiff leg dead lifts
Barbell curls
Triceps extensions
Calf raises
Sit ups
Hanging leg raises


Schedule B

Use 30-35% 1RM for four sets of twenty reps

Squat
Bench press
Military press
Dead lift
Chin ups or pull downs
Barbell rows
Barbell curls
French presses
Side to rear raises
Shrugs
Still legged dead lifts
Calf raises
Full range set ups
Full range leg raises


Schedule B-1

Use 30-35% 1RM for four sets of thirty reps

Squat
Bench press
Military press
Dead lift
Chin ups or pull downs
Barbell rows
Barbell curls
French presses
Side to rear raises
Shrugs
Still legged dead lifts
Calf raises
Full range set ups
Full range leg raises


Schedule c

Five sets of five reps at 80-85% 1RM

Military presses
Squats
Bench presses
Dead lifts
Bar bell rows
Chin ups
Stiff leg dead lifts
Barbell curls
Triceps extensions
Calf raises
Sit ups
Hanging leg raises


Schedule D

Nine sets of each exercise for the indicated reps at 90-95% 1RM

Squats 2 reps
Bench presses 3 reps
Dead lifts 1 rep


Schedule E

Four sets of eight reps at 70%1RM

Bench press
Barbell rows
Skip rope for two minutes
Military press
Chin ups
Skip rope for two minutes
Squats
Skip rope for two minutes
Dead lifts
Skip rope for two minutes
Barbell curls
French press
Skip rope for two minutes
Sit ups for one to two minutes

 

 

 

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