Training Schedule WEEK NUMBER 2 Please NOTE: New leg and shoulder application. Perform on all leg and shoulder training sessions.
|
Day 8 |
Legs , Shoulders and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs - between leg exercises this week perform mini board ankle stabilizer exercises. Hold in a balanced position for as long as you can for 30 sec per foot then change. | |||||||
| Legs | Inverted Press | B | 85% | 5 - 8 | 3 | 2 min | Thighs to above parallel, warm-up to training weight. Again, as in last week, hold at bottom of lift where thighs are parallel but this time only use a 2 second count then explode upwards. Training weight percentage is misleading due to the isometric contraction at the bottom of the lift so adjust accordingly. The objective is to do 5-8 repetitions. |
| Step Ups | B | 70% | 12-15 | 3 | 2 min | Change feet at top of box. Lower weight in control, moderate lift speed, maintain control. Use Dumbbells to attain the 12-15 reps. | |
| Leg Press / Squats | B | 40% | 30-40 | 3 | 2 min | Wide foot position. Rhythmical lift in control both ways. Bring the weight down as low as possible so as to feel stretch in thighs, ankles and gluts. Move weight through full range of motion continuously. | |
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmical. Extend and hold for a two second count. |
| Ham Stretch curl | A | 40% | 20 | 3 | 1 min | Alternate legs after each set. Keep alternating until sets completed | |
| Shoulders - when performing warm-up please perform 2 high rep sets of rotator exercises as shown example page (follow link). High rotation (2 exercises) and low rotation (2 exercises) prior to starting shoulder program. | |||||||
| Shoulders | Upright Rows | B | 85% | 5 | 3 | 2 min | Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner. |
| Arnold Press | B | 70% | 12 | 3 | 1 min | Rhythmically. The Arnold press describes the action of starting the press with the palms facing inward then rotating outwards while extending to an outward bar press hand position at the top of the lift. | |
| Reverse Flye | B | 50% | 30-40 | 3 | 2 min | Continuously | |
|
Calves |
Standing Raise |
A |
70% |
12 |
6 |
1 min |
Perform two warm-up sets using light weight in a rhythmical manner. Explosively. Hold at the bottom of the lift for a two second count. |
|
Seated Raise |
A |
70% |
12 |
6 |
1 min |
Rhythmically |
|
| Tibialis (front of leg) | Toe Raise | A | 70% | 112 | 3 | 1 min | Seated calve machine can be used but instead of placing the balls of feet on the foot plate, place your heels raising and lowering toes. |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 9 |
Triceps, Biceps, Forearms and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| Triceps | Triceps 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 | B | 85% | 5 | 3 | 1min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Zottman Curls | B | 70% | 10 | 3 | 1 min | Rhythmically | |
|
Preacher Curls |
B | 50% | 30-40 | 3 | 1 min | Continuously | |
| Forearms | Standard Wrist Curls | B | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Curls | B | 70% | 10 | 3 | 1 min | Rhythmically | |
| Gripper | B | 50% | 30-40 | 3 | 2 min | Continuously | |
| 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 partner to step of toes for extra stability and torso power. Explode upwards and across, lower slowly in control. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 10 |
Chest, Back, Abs and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. *Alternate aerobic as desired if bike not available. |
| Chest | Dips | B | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Incline Press | B | 70% | 10 | 3 | 2 min | Rhythmically | |
| Bench Press | B | 50% | 30-40 | 3 | 2 min | Continuously | |
| Back | T-Bar Row (or machine row) | B | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Wide Pull Down | B | 70% | 10 | 3 | 2 min | Rhythmically | |
| Hyper-extensions | * | BW | 15 | 3 | 1 min | Rhythmically | |
| Calves | Standing Raise | B | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Seated Raise | B | 70% | 10 | 3 | 2 min | Rhythmically | |
| Toes Raises | B | 65% | 15-20 | 3 | 45 sec | Rhythmically | |
|
Abs |
Hanging leg raise |
* |
70% |
15 |
4 |
1 min |
Rhythmically |
|
Russian Twists |
* |
70% |
15 |
4 |
1 min |
Rhythmically |
|
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 11 |
Legs, Shoulders, Abs and Forearms. | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs: NOTE leg changes. | Leg Press / Squats | C | 80% | 8 | 2 | 3 min | Warm-up sets to training weight. Do not go below parallel point. Maintain correct form - minimize gluteal loading - a 3/4" board can be placed under heels. |
| Step Ups | C | 75% | 10 | Change feet at top of box. Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements, breathing in when lowering the weight, out when stepping up. Use a weighted bar to maintain training percentages. | |||
| Inverted Press | C | 40% | 30 | Deep leg press, hack squats or squats, feet close together, butt to heels. | |||
| 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: Please NOTE change in warm-up. | Upright Rows | A | 70% | 10-12 | 3 | 2 min | Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner. |
| Arnold Press | A | 70% | 10-12 | 3 | 1 min | Rhythmically | |
| Reverse Flye | A | 75% | 10 | 3 | 2 min | Continuously | |
| 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 with partner standing on feet. Use light ball until balance is in control. Do not throw ball, keep in control. If no partner available then hook toes under weighted dumbbells. | |
| Forearms | Wrist curls | A | 75% | 10-12 | 3 | 45 sec | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse curls | A | 75% | 10-12 | 3 | 45 sec | Rhythmically | |
| Gripper/ or DBs | A | 75% | 10-12 | 3 | 45 sec | Continuously, use the finger action to pull the weight up, limit thumb action. See WRISTS | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 12 |
Triceps, Biceps and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Triceps | Triceps Press | A | 75% | 10 | 3 | 45 sec | Perform two warm-up sets using light weight in a rhythmical manner. Explosively immediately into; |
| Reverse Press | A | 75% | 10 | 3 | 45 sec | Rhythmically, immediately into, | |
| Rope Press | A | 75% | 10 | 3 | 45 sec | Continuously, rest for 3 minutes and repeat one more time. | |
| Biceps | Bar Curls | A | 85% | 5 | 6 | 45 sec | Perform two warm-up sets using light weight in a rhythmical manner. Explosively, immediately into; |
| Calves | Standing Calve | A | 75% | 12 | 8 | 1 min | Perform two warm-up sets using light weight in a rhythmical manner. Explosively through full range of motion |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 13 |
Chest, Back, Abs and Forearms | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. *Alternate aerobic as desired if bike not available. |
| Chest | Dips | A | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Incline DB Press | A | 70% | 10 | 3 | 2 min | Rhythmically | |
| DB Bench Press | A | 50% | 30-40 | 3 | 2 min | Continuously | |
| Back | T-Bar Row (or machine row) | C | 85% | 5 | 2
|
2
min
|
Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Wide Pull Down | C | 70% | 10 | Rhythmically | |||
|
Narrow Grip Pull Down |
C | 50% | 30-40 | Continuously, full extension performing light ab crunch when flexing | |||
| Abs |
Hanging Leg raise |
B | 75% | 10 | 5 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Russian Twists | B | 70% | 10 | 4 | 1 min | Rhythmically, throw ball to partner using "crunch" movement to help propel ball | |
| Forearms | Standard curls | A | 75% | 10 | 4 | 45 sec | Rhythmically |
| Reverse curls | A | 75% | 10 | 4 | 45 sec | Rhythmically | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 14 |
Week two completed. Take the day off. Proper diet and rest |