APOLLO
WEEK 1
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Day 1 Monday |
Triceps, Biceps, Forearms, Calves and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Triceps | French Press | C | 85% | 5 | 3 | 2 min | Explosively Perform on and keep lower back pressed against flat bench. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Press | C | 70% | 10 | Rhythmically Perform on flat bench (as above with hands in reversed position). | |||
| Vertical Cable Extension | C | 50% | 30-40 | Continuously using cable machine - standing. | |||
| Biceps | Bar Curls | C | 85% | 5 | 3 | 2 min | Explosively. Perform standing using curl harness if you have one. If not keep elbows tight against sides (frontal position above hips) and hands in a wide position. Perform two warm-up sets using light weight in a rhythmical manner. |
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Preacher Curls |
C | 70% | 10 | Rhythmically and perform with a straight bar. | |||
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Zottman Curls |
C | 50% | 30-40 | Continuously. Perform on a small single foot balance mni board. | |||
| Forearms | Standard Wrist Curls | A | 75% | 10 | 3 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Curls | A | 75% | 10 | 3 | 1 min | Rhythmically | |
| Gripper | A | 75% | 10 | 3 | 1 min | Continuously | |
| Calves | Inverted Press | C | 85% | 5-8 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Seated | C | 75% | 8-10 | Rhythmically | |||
| Standing | C | 50% | 30 | Continuously, perform on calve board using DBs and both legs at the same time. | |||
| Anterior Tibia | Toe Raise | B | 65% | 15 | 3 | 2 min | Same as last week. Perform as a "flex and hold" exercise for a 3 count. Lower, raise and 3 count counts as 1 rep. |
| Abs | Hanging leg raise | A | BW | 15-20 |
3 |
1 min | Rhythmically |
| Russian Twists | A | 10 lb | 15 | 3 | 1 min | Use 10 lb medicine ball and perform on Core ball. Keep upper back on ball and reach across body with MB, crunching brining ball to above chest and down to opposite side. Repeat back and forth (1 rep). | |
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Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
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Day 2 Tuesday |
Chest, Back | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Chest | Bench Press | C | 85% | 5-8 | 2 | 3 min | Perform two warm-up sets using light weight in a rhythmical manner. Explosively, immediately into |
| Incline DB Press | C | 75% | 10-12 | Rhythmically, immediately into | |||
| Close Position push ups | C | BW | 20-40 | Continuously, take a 3 minute break between sets. | |||
| Back | Seated Row - T Bar pull | B | 85% | 5-8 | 4 | 2 min | Breathe in on exertion, explosively. |
| Wide Pull Down | B | 75% | 10-12 | 4 | 2 min | Front position, rhythmically | |
| Hyper-extensions | B | 65% | 20 | 3 | 2 min | Continuous, keep momentum in control, do not hyperextend. Perform on Core Ball (lower extensions). See diagram. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 3 Wednesday |
Legs, Shoulders, and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs | Skating | Striding | * | 4ea | 1 min | up and back x 2 is one set. Perform 4 without puck and 4 with. | |
| Lateral Singe X-overs | * | 4ea | 1 min | Lateral crossover down and back is one set. 4 without puck and 4 with. | |||
| Crossover | * | 4ea | 1 min | 2 laps around circle L and R is one set. 3 without pucks and 3 with. | |||
| Hamstrings | Ball Ham Curls | A | * | 10 | 4 | 1 min | Rhythmical using one leg only then alternate. See diagram |
| Ham Stretch curl | A | 65% | 20 | 3 | 1 min | Alternate legs after each set. Keep alternating until sets completed | |
| Shoulders | Upright Rows | B | 85% | 5-8 | 4 | 1 min | Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Flye | B | 70% | 10-12 | 4 | 1 min | Rhythmically | |
| Arnold Press | B | 40% | 30 | 4 | 1 min | Continuously. Perform sitting on Core ball, one leg on ground for support only. 360 wobble board on a box can be used as well. See diagram 1 (ball) or 2 (wobble board) | |
|
Abs |
Hanging raise |
B |
BW |
15-20 |
4 |
1 min |
Rhythmically, 3 position raise, front, left side and right side twists. |
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Russian Twist Ball Crunches |
B |
70% |
12 |
6 |
1 min |
Rhythmically. Perform with core ball using one foot on the foot and perform cross crunches. As mentioned earlier, 360 degree board can be used as well. |
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Day 4 Thursday |
Triceps, Biceps, Forearms, and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Triceps | Triceps Press | A | 85% | 5 | 3 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Press | A | 70% | 10 | 3 | 1 min | Rhythmically | |
| Rope Press | A | 50% | 30-40 | 3 | 1 min | Continuously | |
| Biceps | Bar Curls | B | 85% | 5 | 4 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Zottman Curls | B | 70% | 10 | 4 | 45 sec | Rhythmically | |
|
Preacher Curls |
B | 50% | 30-40 | 4 | 45 sec | Continuously | |
| Forearms | Standard Wrist Curls | A | 75% | 10 | 3 | 1 min | Rhythmically |
| Reverse Curls | A | 70% | 10 | 3 | 1 min | Rhythmically | |
| Gripper | A | 70% | 10 | 3 | 45 sec | Continuously | |
|
Calves* (Lower Leg) |
Inverted Press Calve Raise |
B |
85% |
5-8 |
6 |
2 min |
Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Seated Raise |
B |
75% | 10-12 | 6 | 45 sec | Rhythmically | |
|
Toe Raise |
B |
65% |
15-20 |
3 | 45 sec |
Rhythmically. Keep heel on platform, raising and lowering toes. Use seated calve machine for this exercise. |
|
|
Standing DB Calve Raise |
B |
40% |
30-40 |
5 | 1 min |
Use light weights. Use board free standing. Do not hold onto anything for support. Breathe rhythmically, lowering and raising weight in control. |
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Day 5 Friday |
Legs, Shoulders, and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs | Striding 4 x 2 lengths without and with pucks | ||||||
| Lateral Crossovers 4 x 1 lengths without puck and 4 with | |||||||
| Crossovers L and R, 2 laps around circle x 4 sets without and with pucks. | |||||||
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmical |
| Ham Stretch curl | A | 65% | 20 | 3 | 1 min | Alternate legs after each set. Keep alternating until sets completed | |
| Shoulders | Upright Rows | C | 85% | 5-8 |
2
|
2 min
|
Perform two warm-up sets using light weight in a rhythmical manner. Explode upwards, lower in control |
| Reverse Flye | C | 70% | 10-12 | Rhythmically | |||
| Arnold Press | C | 40% | 30 | Continuously. Perform sitting on Core ball, one leg on ground for support only. 360/180 degree wobble board on a box can be used as well. | |||
|
Abs |
Hanging raise |
A |
BW |
15-20 |
4 |
1 min |
Rhythmically, 3 position raise, front, left side and right side twists. |
|
Russian Twist Ball Crunches |
A |
70% |
12 |
6 |
1 min |
Rhythmically. Perform with core ball using one foot on the foot and perform cross crunches. As mentioned earlier, 360 degree board can be used as well. |
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Day 6 Saturday |
Triceps, Biceps, Forearms, and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| Triceps | Tricep Press | B | 85% | 5 | 3 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Press | B | 70% | 10 | 3 | 1 min | Rhythmically | |
| Rope Press | B | 50% | 30-40 | 3 | 1 min | Continuously | |
| Biceps | Bar Curls | A | 85% | 5 | 5 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Zottman Curls | A | 70% | 10 | 5 | 1 min | Rhythmically | |
|
Preacher Curls |
A | 50% | 30-40 | 5 | 1 min | Continuously | |
| Forearms | Standard Wrist Curls | C | 85% | 5-8 | 2 | 2 min | Rhythmically |
| Reverse Curls | C | 75% | 10 | Rhythmically | |||
| Gripper | C | 50% | 30 | Continuously, concentrate on pulling fingers up not pushing thumbs and wrists downward to raise weight. | |||
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Calves (giant set includes Toe raises for Anterior Tibia |
Inverted Press Calve Raise |
C |
85% |
5-8 |
3 |
2 min |
Perform two warm-up sets using light weight in a rhythmical manner. Explosively, immediately into |
|
Seated Raise |
C |
75% |
10-12 |
Rhythmically, immediately into |
|||
| Toe Raise | C | 70% | 10-12 | Rhythmically, immediately into | |||
|
Standing DB Calve Raise |
C |
40% |
30-40 |
Use light weights. Use board free standing. Do not hold onto anything for support. Breathe rhythmically, lowering and raising weight in control. |
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Day |
Week three completed. Take the day off. Proper diet and rest |