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Maximum Growth Workout

Saturday, December 5th, 2009

Maximum Growth Workout

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

 

Workout #1

 

Workout #2

 

 

Workout #3

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Squats – 5-6 Reps

 

 

 

 

 

Stiff Leg Deadlift – 5-6 Reps

 

 

 

 

 

Calf Raises – 10 Reps

 

 

 

 

 

Leg Extensions – 10 Reps

 

 

 

 

 

Workout #2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Dips – 5 Reps

 

 

 

 

 

Bench Or Narrow Bench – 5 Reps

 

 

 

 

 

BB Press – 5 Reps

 

 

 

 

 

Skull Crushers – 10 Reps

 

 

 

 

 

Workout #3

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Chins – 5 Reps

 

 

 

 

 

BB Rows – 5 Reps

 

 

 

 

 

DB Rows To Hip – 5 Reps

 

 

 

 

 

Shrugs – 5-7 Reps

 

 

 

 

 

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Muscle Growth Workout

Saturday, December 5th, 2009

Workout for Muscle Growth

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

Workout #2

 

Workout #3

 

 

Workout #1

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Barbell Deadlift – 6-10 Reps

 

 

 

 

Chin-ups – 6-10 Reps

 

 

 

 

Hammer Strength Seated Row – 6-10 Reps

 

 

 

 

Dips – 6-10 Reps

 

 

 

 

Smith Close-grip Bench Press – 6-10 Reps

 

 

 

 

Barbell Curl – 6-10 Reps

 

 

 

 

Dumbell Hammer Curl – 6-10 Reps

 

 

 

 

Workout #2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Barbell Squat – 6-10 Reps

 

 

 

 

Dumbell Lunge – 6-10 Reps

 

 

 

 

Leg Extension – 6-10 Reps

 

 

 

 

Stiff-legged Deadlift – 6-10 Reps

 

 

 

 

Leg Curl – 6-10 Reps

 

 

 

 

Ab Crunch – 15-25 Reps

 

 

 

 

Oblique Crunch – 15-25 Reps

 

 

 

 

Workout #3

EXERCISE

Set #1

Set #2

Set #3

Set #4

Dumbell Bench Press – 6-10 Reps

 

 

 

 

Incline Dumbell Fly – 6-10 Reps

 

 

 

 

Hammer Strength Wide-Chest Press – 6-10 Reps

 

 

 

 

Dumbell Overhead Press – 6-10 Reps

 

 

 

 

Barbell Upright Row – 6-10 Reps

 

 

 

 

Seated Calve Raise – 8-12 Reps

 

 

 

 

Seated Tibilais Raise – 8-12 Reps

 

 

 

 

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Athlete’s Workout Program

Saturday, December 5th, 2009

Athlete’s Program

Schedule

This is a 1 on, 1 off workout program.

Workout #1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Crunches – 15-40 Reps

 

 

 

 

Bench Press – 10-12 Reps

 

 

 

 

Bent Over Row – 10-12 Reps

 

 

 

 

Shoulder Presses – 12-10-8 Reps

 

 

 

 

Lat Pull Downs – 12-10-8 Reps

 

 

 

 

Pull Downs (tricep) – 10-10-8 Reps

 

 

 

 

Bicep Curls – 10-10-8 Reps

 

 

 

 

Standing Squats – 12-10-10 Reps

 

 

 

 

Leg Extensions – 12-10-8 Reps

 

 

 

 

Leg Curls (hamstrings) – 12-10-8 Reps

 

 

 

 

Lunges – 10-10 Reps

 

 

 

 

Calf Raises – 10-10 Reps

 

 

 

 

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Plateau Breaking Workout Program

Thursday, September 10th, 2009

This program is designed to help build strength and get you through any sticking points in your current workout.

 

Before you start this program you will need to assess your one rep max in the Bench Press, Shoulder Press, Dead Lift and Squat.  If your 1RM (one rep max) in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations.  Below is how the program works.

 

 

Week 1

Week 2

Week 3

Week 4

Set 1

65% x 5

70% x 3

75% x 5

40% x 5

Set 2

75% x 5

80% x 3

85% x 3

50% x 5

Set 3

85% x 5+

90% x 3+

95% x 1+

60% x 5

 

 

For the week 1 workout for bench press again using 315 as your 1RM you would calculate all your poundage’s from 90% of 315, or 285 pounds.

 

This is an example of how to calculate the poundage’s which we have done for week 1.

So you’re using 65% of 285 (.65 x 285) which would equal 185 which you would lift for 5 reps.  The second set would be 75% of 285 (.75 x 285) which would equal 215 for 5 reps.  The third set would be 85% of 285 (.85 x 285) which would equal 245 for 5 or more reps.   

 

Where you see 5+, 3+, and 1+ in the third sets you should be doing the max reps you can manage with that weight.  So in week one for instance you should get at least 5 but keep lifting until absolute failure.

 

After you finish the first 4 week cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and dead lift.

 

Exercise Selection:

Day 1

Dead Lift – See Program Above

Pull-up – 3 x failure

Rows – 2 x 8

 

Day 2

Barbell Shoulder Press – See Program Above

Shrugs – 3 x 8

Standing Curls – 3 x 8

Tricep Press Downs – 3 x 8

 

Day 3

Squat – See Program Above

Leg Curl – 2 x 8

Stiff Leg Dead Lift – 3 x 8

Seated Calf Raise – 2 x 20

Standing Calf Raise – 2 x 20

 

Day 4

Bench Press – See Program Above

Dips – 3 x failure

Incline Press – 2 x 8

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