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adonis
04-18-2007, 12:57 PM
This is a one day workout plan. It will emphasize cardiovascular fitness, muscle hyperetrophy and to a smalll degree strength.

The workout is performed in Tri-sets. So, you will do: 1 set of A1, rest 10secs, 1 set of A2, rest 10secs, 1 sets of A3, rest 30secs. Repeat for 1-2 more cycles than move onto the B,C, D, and E groups.

If you need a description of the exercises, just post a question below.


If you were looking for something different, send me a PM and I will see what I can design for you.


I have a large collection of my programs at http://extremefitness.com/forum/forumdisplay.php?f=20 .


Pre-Training Stretches

A: Warrior lunge stretch; 1-2 sets of 20sec/per side
B: Over-Under stretch; 1-2 sets of 20sec/per side
C: Sprinter position calves stretch; 1-2 sets of 20sec
D: Cradle walk; 1-2 sets of 10steps/per leg


A1: Full back squat, mid stance
2-3 sets of 6 reps @ 10sec Ri

A2: Short stance split squat
2-3 sets of 12 reps @ 10sec Ri

A3: Seated leg extension
2-3 sets of 24 reps @ 30sec Ri


B1: Flat barbell bench press, 24 grip
2-3 sets of 6 reps @ 10sec Ri

B2: Incline dumbbell fly
2-3 sets of 12 reps @ 10sec Ri

B3: Push-ups
2-3 sets of 24 reps @ 30sec Ri


C1: Long step walking lunge
2-3 sets of 6 reps @ 10sec Ri

C2: Lying leg curl, single leg>>
2-3 sets of 12 reps/per leg @ 10sec Ri

C3: Dumbbell stiff-leg deadlift
2-3 sets of 24 reps @ 30sec Ri


D1: Pronated T-bar machine row
2-3 sets of 6 reps @ 10sec Ri

D2: Fat man chin-ups (smith machine)
2-3 sets of 12 reps @ 10sec Ri

D3: Supinated seated cable row
2-3 sets of 24 reps @ 30sec Ri


E1: Roman chair hanging knee raise
2-3 sets of 6 reps @ 10sec Ri

E2: Medicine ball Russian twist
2-3 sets of 12 reps @ 10sec Ri

E3: BOSU crunch
2-3 sets of 24 reps @ 10sec Ri