Workouts:
Warm up accordingly before trying any of the workouts below.
WARM UP
STRETCH CARD - MORNING EXERCISE
1. Jumping Jacks - 50
2. Alternating Toe Touches - 20 (Standing with legs wide)
3. Walking Lunges - 20
4. Seated V-Stretch - 15 second holds (Left side, Front, Right side) - (Legs Wide)
5. Abdominal Crunches - 25 (Arms up and straight with fingers pointing)
6. Swan Arch - 10 (Pushup Position dropping hips to the floor, pause and again)
7. PushUps - 10 (All the way down and all the way up with hands under chest)
8. Shoulder Mobility Stretch - 5 (Hands high over head, pulled back and release)
9. Arm Circles - 25 (Forward and Backward alternating small and large circles)
10. Squats - 20 (Get your butt low and push up through your heels)
11. Calf Stretch - 20 second holds on each leg
12. Squat Hop - 20 (Maintain balance on the balls of your feet, down and up)
13. Thigh Stretch - 20 second holds on each leg
14. Hamstring Stretch - 20 second holds (Bend over at the waist reach for toes)
15. Torso Twists - 26 (Athletic stance with hips locked moving only torso)
CARDIO
Workout 1
Rowing Machine - 2000 Meters
Jump Rope - 1000 Jumps
Workout 2
Stair Stepper (climber) - 20 minutes
Concept 2 SkiERG - 1000 Meters
Legs, Calves & Abs Training
Legs
-Squats - 5 x 20, 15, 12, 10, 10
-Straight Leg Deadlifts - 4 x 12, 12, 12, 12
-Good Mornings - 2 x 12, 12
-Lunges or Step Ups - 4 x 20, 20, 20, 20 (total)
superset
Leg Extensions - 4 x 20, 15, 12, 10
Leg Curls - 4 x 12, 12, 12, 12
Calves
superset
Standing Calf Raise - 3 x 30, 20, 10
Seated Calf Raise - 3 x 30, 20, 10
Abs
triset
Straight Arm Plank w/Single Arm Wall Push - 3 x 5, 5, 5 (hold each arm for 5 sec and repeat 5x)
Windshield Wipers - 3 x 20, 20, 20
Mountain Climbers - 3 x 50, 50, 50
Shoulders, Arms & Abs Superset
Shoulders
Clean and Press - 4 x 8, 8, 8, 8
superset below
Dumbbell Shoulder Press - 4 x 10, 10, 10, 10
Full Dumbbell Front Raise - 4 x 20, 20, 20, 20 (total while alternating L & R)
superset below
Lateral Raise - 4 x 20, 15, 12, 10
Upright Rows - 4 x 20, 15, 12, 10
Biceps
Seated Barbell Curls (3/4 curl from dead stop) - 4 x 15, 12, 10. 10
superset below
Seated DB Hammer Curl - 4 x 10, 10, 10, 10
Easy Curl Bar Reverse Grip Curl - 4 x 10, 10, 10, 10
Triceps
Close Grip Bench Press - 4 x 12, 10, 8, 6
superset below
Barbell Skull Crushers - 4 x 15, 12, 10, 10
Overhead Dumbbell Extension - 4 x 15, 12, 10, 10
Forearms - only if necessary
superset below
Dumbbell Wrist Curl - 4 x 20, 15, 12, 10
Dumbbell Reverse Wrist Curl - 4 x 20, 15, 12, 10
Abs
Decline Sit-Ups - 3 x 25
6 Days Workout Split
Monday
Chest, Shoulders, Tri's
1) DB Incline Press - 4 sets x 10 reps - 60 sec rest
2) DB Flat Press - 4x12 - 60
3) BB Decline Press - 4x12 - 60
4) Cable Flies - 3x12 - 60
5) DB Shoulder press - 4x8 - 90 (heavy)
6) DB Front Raises - 3x12 - 75
7) Rope Pushdowns - 4x10 - 75
8) V-Bar Pushdowns - 4x8 - 90
9)-DB Kickbacks- 3x12 - 60
Tuesday
Back, Rear Delt's, Traps, Bi's
1) Close Grip Lat. Pulldowns-4x12-15 -60 sec rest
2) BB Bent Over Rows-4x10-12-60- (underhand)
3) Wide-grip Pulldowns-4x12-15-60
4) Lat. Sweeps-3x10-12-60
5) Pec Deck Reverse Flies-4x10-12-60
6) DB Shrugs-4x12-15-60
7) E-Z Bar Curls-4x8-10-60
8) DB Hammer Curls-4x8-10-60
9) Machine Preacher Curls-3xfailure-60 sec rest
Wednesday
Legs, Calves, Abs
1) Leg extensions-4x20-60 sec rest
2) DB Walking Lunges-4x12 per foot-60 sec rest
3) BB Squats-4x8-10-75 sec rest
4) Straight Leg Deadlifts-3x12-15-60 sec rest
5) Standing Calf Raises-4x20-45 sec rest
6) Seated Calfs-3x15-60 sec
7) Roman Chair Leg Lifts-4x25-60 sec rest
8) Machine Crunches-4x15-45 sec rest
Thursday
Chest, Tri's, Shoulders
1) BB Bench Press-4x6-8-90 sec rest (warm up 2 sets of 12 - 15)
2) Pec Dec Flies-4x8-10-60 sec rest
3) DB Incline Press-4x10-12-75 sec rest
4) Hammer Strength Flat Press-4x12 - 60 sec rest
5) Bench Dips-4xfailure-90 sec rest
6) Rope Overhead Extensions-4x10-12-75 sec rest
7) Straight Bar Pushdowns-3x12-15-60 sec rest
8) DB Side Raises-3x12-15-60 sec rest
9) Machine Shoulder Press-3x20-90 sec rest
In this advanced series you’ll determine your weight class and learn how to properly do a deadlift, squat, and bench press.
Friday
Back, Traps, Rear Delts, Bi's
1) Deadlifts-4x8 reps-90 sec rest (2 warm ups of 12 - 15)
2) DB Rows-4x8-60 sec rest
3) Chin Ups-4x8-10-60 sec rest
4) Hammer Strength Rows-4x10-12-60 sec rest
5) DB Shrugs-3x15-60 sec rest
6) DB Bent Over Reverse Flies-3x12-60 sec rest
7) Preacher Curls-3xfailure-60 sec rest
8) DB Alternating Hammer Curls-4x10 per arm-60 sec rest
9) Concentration Cable Curls-3x15-60 sec rest
Saturday
Legs, Calves, Abs
1) Leg Press-4x8-60 sec rest (2 warm up sets of 15)
2) BB Squat-4x8-10-75 sec rest
3) Leg Curls-4x10-12-60 sec rest
4) Single Leg Extensions-4x12-15-60 sec rest
5) Seated Calf Raises-3x1 min with 1 min rest
6) Machine Crunches-5xfailure-60 sec rest
7) Hanging Leg Raises-2x15-60 sec rest
ABS ONLY
Hanging Knee Tucks 3 x 20
Plank 3 x 60 sec
Rope Crunches 3 x 20
Side Plank L&R 3 x 60 sec
Torso Twist w/Barbell 3 x 20
Full-Body Blast
Jump Rope 20 reps
Pushups to Failure
Jump Rope 20 reps
KB Deadlift 20 reps
Jump Rope 20 reps
Pullups 10 reps
Jump Rope 20 reps
Squats 20 reps
Jump Rope 20 reps
Shoulder Press 20
Jump Rope 20 reps
Plank 2 minutes