Training Schedule WEEK 3
*Please NOTE leg exercise addition and perform on all leg workouts
Day 15 |
Legs, Shoulders, and Abs . | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| *Perform wobble mini-board balance exercises for the ankles between sets. Starting next week, some of the step-up exercises will be performed using these boards. | |||||||
| Legs | Hack Squats/Smith Machine Narrow Squats | C | 80% | 8 | 2 | 3 min | Warm-up sets to training weight. Do not go below parallel point |
| 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. | |||
| Inverted Leg Press or Smith Machine Squats | C | 40% | 30 | Deep leg press, hack squats or squats, feet close together, butt to heels. Do not lock out on extension but only go up to 45 Degree to floor position on the first 20 reps - last reps to full extension. | |||
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmical |
| Ham Stretch curl | A | 65% | 20 | 4 | 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 | 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 | |
| Incline Bench Reverse Flye | A | 75% | 10 | 3 | 2 min | Continuously | |
| Abs | Hanging raise | A | BW | 15-20 | 4 | 1 min | Rhythmically, 3 position raise, left side, front and right side twists (L/F/R as one rep) |
|
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. Use light ball and throw to partner. 360 degree wobble board can be used by setting on the floor with mid back and shoulders on board. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 16 |
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 | C | 85% | 5 | 3 | 2 min | Cable press down (palms down) Explosively |
| Vertical Cable Reverse Press | C | 70% | 10 | Perform sitting on vertical bench Reverse grip position with palms up Rhythmically (if you cannot use cable machine then use straight bar) | |||
| Cable Rope Press | C | 50% | 30-40 | Perform continuously using vertical seated bench (if you cannot use cables then use dumbbells starting with palms facing inwards towards each other and twist outwards at top of lift so that palms are up) | |||
| Biceps | Bar Curls | C | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Zottman Curls | C | 70% | 10 | Rhythmically (use a curl harness for better isolation if your gym has one). If not, keep elbows tight against sides with palms out in a wide grip position | |||
|
DB Preacher Curls |
C | 50% | 30-40 | Continuously and alternately. Perform raising one DB as you lower the other much like the zottman curls but not rotating hands. | |||
| 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. See alternate exercises such as Towel Hang and DB finger roll. | |
| Calves | Inverted Press Calve Raise | C | 85% | 5-8 |
3 |
2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Seated Raise | C | 75% | 10-12 | Rhythmically | |||
| 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. | |||
| Anterior Tibia | Toe Raise | A | 65% | 15 | 3 | 45 sec. | Perform exercise using the seated calve raise machine. |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
Day 17 |
Legs, Shoulders, and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs | Hack squats or Smith Machine narrow position squats. | A | 75% | 10 | 3 | 1 min | Warm-up sets to training weight. Do not go below parallel point |
| Step Ups | A | 75% | 10 | 3 | 1 min | 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. | |
| Inverted Press | A | 65% | 10 | 3 | 1 min | Deep leg press, hack squats or squats, feet close together, butt to heels. STOP AT 10 REPS!! | |
| 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 - 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 | C | 85% | 5-8 | 2 | 2 min | Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner. |
| Incline Reverse Flye | C | 70% | 10-12 | Rhythmically - Keep wrist below elbow (relative to floor plane) through-out lift. | |||
| Side Laterals | C | 40% | 30 | Continuously. Perform sitting on Core ball, one leg on ground for support only. 360 wobble board on a box can be used as well. | |||
| Abs | Hanging raise | B | BW | 15-20 | 4 | 1 min | Rhythmically, 3 position raise, front, left side and right side twists. |
|
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. | |
|
Day 18 |
Chest, Back, Calves 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 | C | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Incline DB Press | C | 70% | 10 | Rhythmically | |||
| DB Flyes | C | 50% | 30-40 | Continuously. Perform on CORE ball or CORE bench. Try to keep feet close together. | |||
| Back | T-Bar Row (or machine row) | B | 85% | 5 | 4 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Wide Pull Down | B | 70% | 10 | 4 | 1 min | Rhythmically | |
| Hyper-extensions | B | 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 | |
| Anterior Tibia | Toe Raise | B | 70% | 15 | 3 | 1 min | Continuously |
| Forearms | Wrist Curls | B | 70% | 12 | 4 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse curls | B | 70% | 12 | 4 | 1 min | Rhythmically | |
| Gripper | B | 70% | 15 | 4 | 1 min | Explosively, using only finger knuckles to pull weight up as in example. or use Towel Hang. Perform two warm-up sets using light weight in a rhythmical manner. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
Day 19 |
Legs, Shoulders, Biceps and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| Legs | Inverted Narrow Press | C | 80% | 8 | 2 | 3 min | Warm-up sets to training weight. Do not go below parallel point. |
| 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. | |||
| Squats | C | 40% | 30 | Perform squat on balance board. (dumbbells can be used or a bar on the front of the shoulders - see diagram on sissy Squats) | |||
| 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 | |
| Biceps | Bar Curls | A | 70% | 10-12 | 3 | 2 min | Explode upwards, lower in control (outside hand position). Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Curls | A | 70% | 10-12 | 3 | 1 min | Rhythmically | |
| Cable Cross Curls | A | 65% | 10 | 3 | 2 min | Continuously. Use one hand at a time positioning the body so that the arm can extend and biceps muscle will still feel strain, shoulder rotated so that finished curl position places the palm in front of opposite shoulder (cable centered on elbow). Stand on one foot while performing exercise. | |
|
Abs |
Hanging raise |
A |
BW |
15-20 |
4 |
1 min |
Rhythmically, 3 position raise, front, left side and right side twists. |
|
Twist Crunches |
A |
70% |
12 |
6 |
1 min |
Rhythmically. Perform with core ball or 360 swivel board using one leg and cross crunching elbow to knee. |
|
Day 20 |
Shoulders, Triceps, Calves and Forearms. | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| 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% | 10-12 | 4 | 1 min | Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner. |
| Incline Reverse Flye | B | 75% | 10-12 | 4 | 1 min | Rhythmically | |
| Arnold Press | A* | 40% | 30 | 4 | 1 min | Continuously - perform on Core ball. Keep feet together. | |
| Triceps | Horizontal French Press | B | 75% | 10 | 4 | 1 min | Rhythmically using straight bar sitting on Vertical Seated Bench. |
| Single Cable Kick Backs reverse grip | B | 75% | 10 | 4@ | 1 min | Rhythmically. Alternate left to right using palm up grip. | |
| Calves | Inverted press | A | 75% | 10 | 6 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Standing DB raise. | A | 65% | 15 | 4@ |
- |
Rhythmically. Perform with one leg. Change legs once set is finished. Balance without assistance on calve board or block. | |
| Anterior Tibia | Toe raise | A | 50% | 30 | 4 | 45 sec | Perform on seated calve raise machine. |
|
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 |
|
|
Day 21 |
Week three completed. Take the day off. Proper diet and rest |