joecam18
05-15-2011, 10:04 AM
Start EVERY day with high intensity cardio for 30 minutes. Switch it up every day.
Abs right after cardio.
Day 1: Push
Warm-up:
4x8 Dips
4x10 Pushups
Incline Bench Press – 5x8
Plate Shoulder Rotations – 5x8
Decline Bench Press – 5x8
Single Shoulder DB Press – 5x10
Flat Bench Press – 5x8
Rear Delt Raises – 5x10
Lower Cable Crossovers – 5x8
Pullovers – 5x8
Side Raises – 5x10
Front Raises – 5x10
Military Press – 5x8
Skull Crushers – 5x10
Upper cable Crossovers – 5x8
Pushdowns – 5x10
Shrugs – 5x10
Overhead Extensions – 5x8
Day 2: Pull
Warm-up:
4x8 Pull-ups
4x8 Chin-ups
Pendlay Rows – 5x8
Arnold Curls – 5x10
Lat Pulldown Machine – 5x8
Single Arm Preacher Curls – 5x10
Seated Hammer Curls – 5x10
Upright row – 5x10
DB Rows – 5x8
EZ Bar Curls – 5x10
45 Degree Row – 5x8
Reverse Curl – 5x10
Bench Wrist Curls – 5x15
Top Forearm Curls – 5x10
Behind The Back Curls – 5x15
Day 3: Legs
Frontsquat – 4x8
One arm snatch – 4x8
Single Leg Extensions – 4x8
Single Leg Curls – 4x8
Leg Extensions – 4x8
Leg Curls – 4x8
Leg Press – 4x8
Dead Lift – 4x8
Hip Adduction – 4x8
Hip Abduction – 4x8
Seated Calf Raises – 4x12
Lying Calf Raises – 4x12
The main goal here is to have only 30 seconds or less between each superset. That way your heart rate stays up and your muscles will build in a way that will benefit your body in high intensity training and build lean useful mass instead of bulky useless mass.
I am a rower so for me I need muscle stamina and endurance. Keeping my heart rate up high for my entire workout will help me to get used to increased time in high intensity situations. It's a 6 day workout split into three days. Cardio each day and abs after cardio before lifting.
I am still looking to cut weight so the high intensity will hopefully help me to burn the last bit of fat off of my body. I will be taking Kre-Alkalyn , hydrowhey and casein during this journey.
Abs right after cardio.
Day 1: Push
Warm-up:
4x8 Dips
4x10 Pushups
Incline Bench Press – 5x8
Plate Shoulder Rotations – 5x8
Decline Bench Press – 5x8
Single Shoulder DB Press – 5x10
Flat Bench Press – 5x8
Rear Delt Raises – 5x10
Lower Cable Crossovers – 5x8
Pullovers – 5x8
Side Raises – 5x10
Front Raises – 5x10
Military Press – 5x8
Skull Crushers – 5x10
Upper cable Crossovers – 5x8
Pushdowns – 5x10
Shrugs – 5x10
Overhead Extensions – 5x8
Day 2: Pull
Warm-up:
4x8 Pull-ups
4x8 Chin-ups
Pendlay Rows – 5x8
Arnold Curls – 5x10
Lat Pulldown Machine – 5x8
Single Arm Preacher Curls – 5x10
Seated Hammer Curls – 5x10
Upright row – 5x10
DB Rows – 5x8
EZ Bar Curls – 5x10
45 Degree Row – 5x8
Reverse Curl – 5x10
Bench Wrist Curls – 5x15
Top Forearm Curls – 5x10
Behind The Back Curls – 5x15
Day 3: Legs
Frontsquat – 4x8
One arm snatch – 4x8
Single Leg Extensions – 4x8
Single Leg Curls – 4x8
Leg Extensions – 4x8
Leg Curls – 4x8
Leg Press – 4x8
Dead Lift – 4x8
Hip Adduction – 4x8
Hip Abduction – 4x8
Seated Calf Raises – 4x12
Lying Calf Raises – 4x12
The main goal here is to have only 30 seconds or less between each superset. That way your heart rate stays up and your muscles will build in a way that will benefit your body in high intensity training and build lean useful mass instead of bulky useless mass.
I am a rower so for me I need muscle stamina and endurance. Keeping my heart rate up high for my entire workout will help me to get used to increased time in high intensity situations. It's a 6 day workout split into three days. Cardio each day and abs after cardio before lifting.
I am still looking to cut weight so the high intensity will hopefully help me to burn the last bit of fat off of my body. I will be taking Kre-Alkalyn , hydrowhey and casein during this journey.