Training Schedule WEEK NUMBER 4
| Day 22 | Chest, Back, and Abs | ||||||
| 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 DB Press | B | 70% | 10 | 3 | 2 min | Rhythmically | |
| DB Press | A | 50% | 30-40 | 3 | 2 min | Perform on Core Ball - Feet close together. | |
| Back | T-Bar Row (or machine row) | C | 85% | 5 | 2 |
2 min |
Explosively with palms-up position. Perform two warm-up sets using light weight in a rhythmical manner. |
| Wide Front Pull Down. | C | 70% | 10 | Rhythmically - Front position. Sequence primary movers. | |||
| Narrow Pull Down | C | 50% | 30 | Rhythmically and perform with the parallel close grip handles. See link. | |||
| Abs | Hanging leg raise | B | 70% | 15 | 4 | 1 min | Rhythmically - alternate side twist left, down, up and right side. down etc. Counts as one rep. |
| Core Ball Cross Crunches | B | 70% | 15 | 4 | 1 min | Rhythmically alternately leg elbow to right leg for 15, then right elbow to left leg. First set can be performed with two legs on the floor for a warm-up set (THEN USE one leg only on the floor) Perform in control. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 23 |
Legs, Shoulders, Calves and Forearms. | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs | Hack Squats or Smith Narrow Squats | A | 75% | 10 | 4 | 1 min | Warm-up sets to training weight. Do not go below parallel point. Use 3/4" board under heels. |
| Step Ups | A | 75% | 10 | 4 | 1 min | Perform one leg at a time for 10 reps then change feet for 10 reps.Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements. USE mini board for ankle stability and balance. | |
| Smith Squats | A | 65% | 15 | 4 | 1 min | Deep leg press, hack squats or squats, feet close together, butt to heels. | |
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmical |
| Ball Curls | A | * | 12-15 | 3 | 1 min | Perform hamstring curls on Core ball. See photo for description. | |
| 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 | B | 85% | 5-8 | 3 | 2 min | Explode upwards, lower in control. Perform two warm-up sets using light weight in a rhythmical manner. |
| Cable Side Laterals | B | 75% | 10-12 | 3 | 1 min | Rhythmically on one leg. Perform using outside leg (leg opposite hand side). | |
| Incline Reverse Flye | B | 70% | 10 | 3 | 2 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 Raise | C | 75% | 10-12 | Rhythmically, 2 phase lift (bottom to midpoint, midpoint to extension, down slowly) | |||
|
Standing DB Raise |
C | 50% | 30 | Rhythmically. Perform with calve board free standing. | |||
| Anterior Tibia | Toe Raise | B | 65% | 20 | 3 | 1 min | Perform on seated calve machine. |
| Forearms | Wrist curls | B | 85% | 5-8 | 3 | 45 sec | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse curls | B | 75% | 10-12 | 3 | 45 sec | Rhythmically | |
| Gripper/ DBs or Towel | B | 50% | 30 | 3 | 45 sec | Continuously, use the finger action to pull the weight up, limit thumb action. See WRISTS or perform Towel hand for as long as possible. | |
|
Day 24 |
Triceps, Biceps and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| Triceps | Cable Triceps Press | B | 85% | 5 | 4 | 1 min | Explosively (palms down). Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Press | B | 70% | 10 | 4 | 1 min | Rhythmically (palms up) | |
| Vertical Press | B | 50% | 30-40 | 4 | 1 min | Continuously and perform on core ball using DBs alternating left and right side rotating wrists at top of action. | |
| 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. Elbows close to body. Synchronize hand rotations at the bottom and top of lift. | |
|
Preacher Curls |
B | 50% | 30-40 | 4 | 1 min | Continuously | |
| Abs | Hanging leg raise | C | 80% | 8-10 |
3 |
1 min | Rhythmically |
|
Core ball Throws |
C | 50% | 30 | 3 | 1 min | Use Core ball and throw to partner. Try using one leg on the ground if possible. | |
|
Cardio |
Spinning Bike |
A |
Perform 15 minutes cool down. |
||||
|
Day 25 |
Legs, Shoulders and Forearms. | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| Legs | Hack Squats | A | 75% | 8 | 5 | 2 min | Warm-up sets to training weight. Do not go below parallel point |
| Step Ups | A | 75% | 10 | 6 | 2 min | Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements, breathing in when lowering the weight, out when stepping up. Stretch thighs well. Use mini board for ankle stability. As above perform as one set per leg then alternate. | |
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmical |
| Ball Ham Curls | A | * | 12-15 | 3 | 1 min | Perform hamstring curls on Core ball. See photo for description. | |
| Ham Stretch curl | A | 40% | 20 | 3 | 1 min | Alternate legs after each set. Keep alternating until sets completed. Take o stretch point. | |
| 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 | |
| Reverse Flye | A | 75% | 10 | 3 | 2 min | Continuously | |
| Forearms | Gripper/ or DBs | C | 85% | 10-12 | 3 | 2 min | Explosively. use the finger action to pull the weight up, limit thumb action. See WRISTS. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse curls | C | 75% | 10-12 | Rhythmically | |||
| Wrist curls | C | 50% | 10-12 | Continuously, | |||
|
Day 26 |
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 | B | 85% | 5 | 4 | 1 min | Explosively Use Knurl bar and close grip on a flat bench. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Press | B | 70% | 10 | 4 | 1 min | Rhythmically Use a Knurl bar and reverse grip on a vertical bench. | |
| DB Press | B | 50% | 30-40 | 4 | 1 min | Continuously and perform on a core ball alternating left and right extensions. Use one foot on the ground if possible. | |
| Biceps | Bar Curls | A | 70% | 10 | 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 and perform standing on wobble board. | |
| Preacher curls | A | 70% | 10 | 5 | 1 min | Continuously and perform using DBs . Keep elbows fairly close together (inside shoulder width) with wrist rotated outwards and shoulder width apart. | |
| Abs | Hanging curls | A | 70% | 10 | 3 | 1 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Core ball throws | A | 70% | 10 | 3 | 1 min | Rhythmically to partner try to balance using one leg on floor. | |
| Wobble board crosses | * | 40% | 30 | 3 | 1 min | Continuously for 30 reps one side (left arm to right knee) then change (right arm to left leg) for another 30. Alternate back and forth till finished sets. | |
| Calves | Inverted press | B | 75% | 12 | 5 | 1 min | Explosively through full range of motion |
| Seated Calve | B | 75% | 12 | 5 | 1 min | Rhythmically. | |
| Standing DB single leg raise | B | 75% | 12 | 5 | 1 min | Rhythmically through full range of motion balancing on calve board, DB in hands moving continuously up and down. No support - balance only. | |
| Anterior Tibia | Toe Raise | A | 65% | 12 | 5 | 1 min | In this exercise use the seated calve machine again with the exception of holding the toes up in the flexed position for a 3 count. Lower to stretch then repeat and hold. Each counts as one repetition. |
|
Day 27 |
Legs, Shoulders, and Forearms. | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs | Leg Press / Squats | B | 80% | 8 | 5 | 3 min | Warm-up sets to training weight. Do not go below parallel point |
| Step Ups | B | 70% | 10 | 5 | * | Lower weight in control, moderate lift speed, maintain control. Keep Rhythmic movements, breathing in when lowering the weight, out when stepping up. *Perform using mini board alternating for each set of 10 continuous (left then right side). | |
| Inverted Press | B | 40% | 30 | 3 | 1 min | Deep leg press, hack squats or front squats, feet close together, butt to heels, | |
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmical |
| Ball Ham Curls | A | * | 12-15 | 3 | 1 min | Perform hamstring curls on Core ball. See photo for description. | |
| 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 | 3 | 2 min | Explode upwards, lower in control |
| Reverse Flye | C | 70% | 10-12 | Rhythmically | |||
| Arnold Press | C | 40% | 30-40 | Continuously using core ball (sitting with one leg on floor) or wobble board on box with feet off floor. See Diagram | |||
| Forearms | Wrist curls | B | 75% | 10-12 | 3 | 45 sec | Explosively |
| Reverse curls | B | 75% | 10-12 | 3 | 45 sec | Rhythmically | |
| Gripper/DBs or Towel Hang | B | 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 28 |
Week four completed. Take the day off. Proper diet and rest |