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

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