This is a one day workout plan. It will emphasize cardiovascular fitness, muscle hyperetrophy and to a smalll degree strength.
The workout is performed in Tri-sets. So, you will do: 1 set of A1, rest 10secs, 1 set of A2, rest 10secs, 1 sets of A3, rest 30secs. Repeat for 1-2 more cycles than move onto the B,C, D, and E groups.
If you need a description of the exercises, just post a question below.
If you were looking for something different, send me a PM and I will see what I can design for you.
I have a large collection of my programs at
http://extremefitness.com/forum/forumdisplay.php?f=20 .
Pre-Training Stretches
A: Warrior lunge stretch; 1-2 sets of 20sec/per side
B: Over-Under stretch; 1-2 sets of 20sec/per side
C: Sprinter position calves stretch; 1-2 sets of 20sec
D: Cradle walk; 1-2 sets of 10steps/per leg
A1: Full back squat, mid stance
2-3 sets of 6 reps @ 10sec Ri
A2: Short stance split squat
2-3 sets of 12 reps @ 10sec Ri
A3: Seated leg extension
2-3 sets of 24 reps @ 30sec Ri
B1: Flat barbell bench press, 24” grip
2-3 sets of 6 reps @ 10sec Ri
B2: Incline dumbbell fly
2-3 sets of 12 reps @ 10sec Ri
B3: Push-ups
2-3 sets of 24 reps @ 30sec Ri
C1: Long step walking lunge
2-3 sets of 6 reps @ 10sec Ri
C2: Lying leg curl, single leg>>
2-3 sets of 12 reps/per leg @ 10sec Ri
C3: Dumbbell stiff-leg deadlift
2-3 sets of 24 reps @ 30sec Ri
D1: Pronated T-bar machine row
2-3 sets of 6 reps @ 10sec Ri
D2: Fat man chin-ups (smith machine)
2-3 sets of 12 reps @ 10sec Ri
D3: Supinated seated cable row
2-3 sets of 24 reps @ 30sec Ri
E1: Roman chair hanging knee raise
2-3 sets of 6 reps @ 10sec Ri
E2: Medicine ball Russian twist
2-3 sets of 12 reps @ 10sec Ri
E3: BOSU crunch
2-3 sets of 24 reps @ 10sec Ri
Weight Training Program
Linear Mode
