c-1Lat Pull downs palms facing you shoulder width grip
60 sec rest
c-2 dips keep torso upright to target tris
60 sec rest
repeat 3x
c-1 standing barbell curl
60 sec rest
c-2 lying tricep ext (skull crushers)
60 sec rest
repeat 3x
c-1 seated incline db curl
60 sec rest
c-2 standing overhead db tricep extension
60 sec rest
repeat 3x
Core
d-1Cable crunches on knees
60 sec rest
d-2 back extensions
60 sec rest
repeat 3x
a-1 prone bridge on ball
no rest
a-2 bridge T-fall off on swiss ball
no rest
a-3 McGill static adduction side raise with ball
60 sec rest
repeat 3x
d-1 hanging knee raises
60 sec rest
d-2db lateral trunk flexion(side bends)
60 sec rest
repeat 3x
*Optional*
Cardio your choice
20 min
26 min
33 min
STRETCH
STRETCH
STRETCH
STRETCH
HIIT
Mode
Tues
Thurs
Bike or stairclimber
30s work/90s recovery
6x
N/A
Run or Rower
N/A
30s work/90s recovery
6x
Resistance training progression
week 1 new stimulas and finding right weight reps 8-10 week 2 increased intensity by increased reps 10 -12 week 3 new stimulas with the next progression in your exercises reps 8-10 week 4 rest 45 sec reps 8-10 week 5 rest 30 sec reps 8-10 week 6 rest 45 sec add 1 rotation to super set to total 4 stes of 8-10 reps week 7 rest 30 sec with 4 sets of super sets with 8-10 reps
I would just like to add that this girl already back squats 310 for 2 reps to paralel and benches 130 before I even started working with her. Even though she showed tremendous progress in strength she wanted to lean out to 16-18% so I wrote this workout for her. She is currently on week 3 and is more than extatic about her results so far. she now spends less than half of the time that she used to with more results than she thought possible. If you look at mon there are 24 working sets in this day she is still in and out of the gym in under an hour easy.
this is just the beginner workout and I have already modified it for her to keep up stimulus, but this gives you an idea of what I am talking about. I don't have the USAW program integrated into this one because she is a cousin in another state and I can't coach her through the workout so it wouldn't be safe to do without my supervision. Tomorrow I will show you guys one of my workouts with all of the principles involved, until then feel free to critique the plan. This is the only true way to improve is to accept criticism so fire away lol
__________________
If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
i just counted the working sets in my monday workout 54sets holy! it took my 70 min if I get some time today I will post it. but I have to take a quiz today in intro to sports management so I might not have time....
Setting a program up like this is amazingly time efficient and just a s productive because of the long recovery times between the same movements. for instance squats and shoulder presses. Even though they are in a superset with only 60 sec rest the TUT(time under tension)is approx 60 sec also so there is a complete recovery of 2 full minutes while maintaining an elevated heart rate throughout the workout. I have to admit Tekva I am now on a 3day full body workout with this style of programming . It makes me feel like I have more time to manage my clients and school work(first time back to school in 15 years-OMG)lol
__________________
If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
. It makes me feel like I have more time to manage my clients and school work(first time back to school in 15 years-OMG)lol
