- Joined
- Jan 11, 2008
- Messages
- 120
Hey everyone, I have been a personal trainer for the last 18 years and designed many training programs including a few for the University of NH for their tennis team and rugby team, and I am currently training two college athletes preparing them for the next Olympic swim trials. Training can get monotonous sometimes so I thought I would offer a program for anyone interested in changing things up. Thoughts, criticism, thumbs up...it's all welcome.
Weeks 1-4 designed for strength/mass
3 days on 1 day off - repeat
week 1 rep range 9-12 with 4 working sets
week 2 rep range 6-9 with 4 working sets
week 3 rep range 3-6 with 4 working sets
week 4 rep range 1-3 with 4 working sets
*a 5th set is done taken to muscular failure with 3-5 forced reps on all exercises.
Rep speed for weeks 1-4 should be explosive/fast with an extended pause/contraction at the top of the movement.
weeks 1-4 is similar to the HIT method, warm-up progressively until you reach your working set weight and then it's maximum intensity. It is very important you really push yourself since this program design is based on only one compound movement per muscle group for weeks 1-4, this helps maximize recovery time to allow for training all major muscle groups twice a week.
Day 1 Back/chest
rotator cuff warm-up
false grip overhand barbell rows
low incline bench
Day 2 Delts/tri's/bi's
rotator cuff warm-up
smith machine shoulder press
close grip tricep press
barbell curl
Day 3 Calves/legs
seated calf raise
standing calf raise
squats or if due to low back injury leg presses
weeks 5-8 is still designed to build muscle but to refine it slightly.
1 day on 1 day off.
primary exercises are underlined, secondary exercies are * and your third exercise is simply listed.
rep speed for weeks 5-8 should be executed at a moderate pace with a slight pause at contraction.
primary exercise= 8-12 reps with 3 working sets
*secondary exercise = 12-15 reps with 3 working sets
third exercise = 15-20 reps with 2 working sets
Day 1 Back/chest
rotator cuff warm-up
pullups
* dumbbell shrugs
1 arm rows
flat bench
*incline dumbbell presses
incline dumbbell flyes
Day 2 Shoulder/tri's/bi's
rotator cuff warm-up
machine shoulder press
*posterior delt flyes
lateral raises
skullcrushers
*tricep pushdowns
kickbacks
E-Z bar curl
*hammer curls
concentration curls
Day 3 calves/legs
seated calf raise toes in
seated calf toes out
standing calf toes in
standing calf toes out
squats
*stiff legged deadlifts
hamstring curls
leg extensions
Weeks 8-12 is designed to sculpt and hopefully reveal some of your newly acquired muscle. All exercise are cable based so as to apply continous tension throughout your entire ROM.
rep speed is ultra-slow with no lockout whatsoever, the name of the game here is constant tension, so I'm talking about 5-6 seconds to complete the eccentric and 5-6 seconds for the co-eccentric part of the movement. Multiple exercises, multiple angles.
rep range is 20-25 reps with 3 working sets for all exercises
5 days on 1 day off
Day 1 Back
rotator cuff warm-up
wide grip lat pulldown
seated cable row
close grip pulldowns
underhand cable row
Day 2 Chest
rotator cuff warm-up
machine chest press
cable incline flyes
cable decline presses
cable crossovers
Day 3 Tri's/bi's
tricep extensions
assisted dips (gravitron machine)
cable kickbacks
pushdowns
cable e-z bar curls
preacher curls (wide)
preacher curls (narrow)
alternating single arm cable curls
Day 4 Shoulders/calves
machine shoulder press
rear delt flyes
single arm laterals with db
cable front raise
Day 5 Legs
leg press (feet high)
hack squats
hamstring curls
leg extensions
sissy squats or deep knee bends *(optional)
I'm so tired i have to crash, anyways there are cardio/diet recommendations etc. so if you are interested in giving it a shot just hit me up, later all.
Weeks 1-4 designed for strength/mass
3 days on 1 day off - repeat
week 1 rep range 9-12 with 4 working sets
week 2 rep range 6-9 with 4 working sets
week 3 rep range 3-6 with 4 working sets
week 4 rep range 1-3 with 4 working sets
*a 5th set is done taken to muscular failure with 3-5 forced reps on all exercises.
Rep speed for weeks 1-4 should be explosive/fast with an extended pause/contraction at the top of the movement.
weeks 1-4 is similar to the HIT method, warm-up progressively until you reach your working set weight and then it's maximum intensity. It is very important you really push yourself since this program design is based on only one compound movement per muscle group for weeks 1-4, this helps maximize recovery time to allow for training all major muscle groups twice a week.
Day 1 Back/chest
rotator cuff warm-up
false grip overhand barbell rows
low incline bench
Day 2 Delts/tri's/bi's
rotator cuff warm-up
smith machine shoulder press
close grip tricep press
barbell curl
Day 3 Calves/legs
seated calf raise
standing calf raise
squats or if due to low back injury leg presses
weeks 5-8 is still designed to build muscle but to refine it slightly.
1 day on 1 day off.
primary exercises are underlined, secondary exercies are * and your third exercise is simply listed.
rep speed for weeks 5-8 should be executed at a moderate pace with a slight pause at contraction.
primary exercise= 8-12 reps with 3 working sets
*secondary exercise = 12-15 reps with 3 working sets
third exercise = 15-20 reps with 2 working sets
Day 1 Back/chest
rotator cuff warm-up
pullups
* dumbbell shrugs
1 arm rows
flat bench
*incline dumbbell presses
incline dumbbell flyes
Day 2 Shoulder/tri's/bi's
rotator cuff warm-up
machine shoulder press
*posterior delt flyes
lateral raises
skullcrushers
*tricep pushdowns
kickbacks
E-Z bar curl
*hammer curls
concentration curls
Day 3 calves/legs
seated calf raise toes in
seated calf toes out
standing calf toes in
standing calf toes out
squats
*stiff legged deadlifts
hamstring curls
leg extensions
Weeks 8-12 is designed to sculpt and hopefully reveal some of your newly acquired muscle. All exercise are cable based so as to apply continous tension throughout your entire ROM.
rep speed is ultra-slow with no lockout whatsoever, the name of the game here is constant tension, so I'm talking about 5-6 seconds to complete the eccentric and 5-6 seconds for the co-eccentric part of the movement. Multiple exercises, multiple angles.
rep range is 20-25 reps with 3 working sets for all exercises
5 days on 1 day off
Day 1 Back
rotator cuff warm-up
wide grip lat pulldown
seated cable row
close grip pulldowns
underhand cable row
Day 2 Chest
rotator cuff warm-up
machine chest press
cable incline flyes
cable decline presses
cable crossovers
Day 3 Tri's/bi's
tricep extensions
assisted dips (gravitron machine)
cable kickbacks
pushdowns
cable e-z bar curls
preacher curls (wide)
preacher curls (narrow)
alternating single arm cable curls
Day 4 Shoulders/calves
machine shoulder press
rear delt flyes
single arm laterals with db
cable front raise
Day 5 Legs
leg press (feet high)
hack squats
hamstring curls
leg extensions
sissy squats or deep knee bends *(optional)
I'm so tired i have to crash, anyways there are cardio/diet recommendations etc. so if you are interested in giving it a shot just hit me up, later all.