Tuesday, July 31, 2007
Work Out Routine July 28, 2007
Work Out Routine July 2 8 , 2007: I challenge you to do my work out, train hard and get great results.
The complete details, The Challenge:
Beginning to end:
Warm Up Exercise | Program | Level | | Time |
Stair Mill | manual | 9 | | 10 min |
| | | | |
Stretches | Time | | | |
hamstring toe touch | 30 sec | | | |
lunge hip flexor | 30 sec | | | |
quadriceps standing pull | 30 sec | | | |
hamstring wide stance | 30 sec | | | |
chest stretch | 30 sec | | | |
lat stretch | 30 sec | | | |
EXERCISE Weight lbs reps Tempo rest Squats 45 8 3-1-3 1 min Squats 135 6 3-1-3 1 min Squats 225 6 xox 0 Stiff Leg Deadlifts DB's 80 6 xox 0 Single Leg Squats 30 6 xox 0 Pull ups bw 6 xox 0 DB Chest press 80 6 xox 0 Cable Pull overs 180 6 xox 0 Squats 315 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 30 6 xox 0 Pull ups weighted wide 45 6 xox 0 DB Chest press 105 6 xox 0 Cable Pull overs 220 6 xox 0 Squats 365 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 30 6 xox 0 Pull ups weighted wide 60 6 xox 0 DB Chest press 115 6 xox 0 Cable Pull overs 220 6 xox 0 Squats 405 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 35 6 xox 0 Pull ups weighted close 60 6 xox 0 DB Chest press 125 3 xox 0 Cable Pull overs 220 6 xox 0 Squats 405 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 40 6 xox 0 Pull ups weighted close 60 6 xox 0 DB Chest press 115 6 xox 0 Cable Pull overs 220 6 xox 0 Squats 365 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 45 6 xox 0 Pull ups weighted reverse 80 6 xox 0 DB Chest press 115 6 xox 0 Cable Pull overs 220 6 xox 0 Squats 365 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 45 6 xox 0 Pull ups weighted reverse 80 6 xox 0 DB Chest press 115 6 xox 0 Cable Pull overs 220 6 xox 0 Squats 315 6 xox 0 Stiff Leg Deadlifts DB's 105 6 xox 0 Single Leg Squats 45 6 xox 0 Pull ups weighted reverse 80 6 xox 0 DB Chest press 115 5 xox 0 Cable Pull overs 220 6 xox 0 Squats 315 8 xox 0 Muscle Ups/ dips bw 3/ 10 3-1-3 0 upside down push ups bw 12 3-1-3 0 hang clean and press 100 3 3-1-3 0 Muscle Ups/ dips bw 2/ 10 3-1-3 0 upside down push ups bw 8 3-1-3 0 hang clean and press 90 5 3-1-3 0 Muscle Ups/ dips bw 1 3-1-3 0 upside down push ups bw 6 3-1-3 0 hang clean and press 70 12 3-1-3 0 Pull ups wide bw 10 3-1-3 0 Bosu Ball Push Ups weighted 45 20 3-1-3 0 Pull Ups close bw 10 3-1-3 0 Bosu Ball Push Ups weighted 45 18 3-1-3 0 Pull Ups reverse bw 10 3-1-3 0 Bosu Ball Push Ups weighted 45 / bw 13/ 12 3-1-3 0 Total Time: 47 min
Notes: Last workout of the total hell workout formally known as the 666 exercise program, though since we added 7-8 sets it's really a 667 or 8, six exercise, 6 reps of maximal weight, and 7 or 8 times through no rest, non-stop, through out the whole exercise program. Talk about sweating and busting your ass. Great workout, can you do it, I challenge you. I have made many Professional, Olympic, College Athletes, and Celebrities fall to pieces. Not many of my pro clients made it through the whole program with lifting maximal weights and managed to keep up with me with no rest. Come one come all, if you dare!!
* BW = Body Weight Exercise
* xox = As fast as possible
Cardio: Exercise Program Level Time Stair Mill speed interval 10 lo/ 20 hi 10 min
Notes: Did interval training on the Stair Mill Level 20 on the high and level 10 on the low, did it for 20 min.
Stretches | Time |
butterfly | 30 sec |
lunge hip flexor | 30 sec |
lying glute stretch | 30 sec |
hamstring toe touch | 30 sec |
hamstring wide stance | 30 sec |
qudarcip standing pull | 30 sec |
calf stretch | 30 sec |
chest stretch | 30 sec |
lat stretch | 30 sec |
General notes: Body has been beat up doing and sore from performing the intense workouts, though it's the last one of this phase, and then a light training week to get the body to recover and then back to a little different program to pack on some more muscle. Changing your program is crucial to your success when it comes to exercising your body, we adapt to the stress and demands we put on our body, so it needs constant stimulus and change to continue making progress. Too many people don't get results by not changing there workout program, you must peroidize your fitness regime. I discuss this and do all this for you in the customized workout training programs below... by using it and following the program your results will sky rocket because it is all detailed to maximize your success. As a Professional Fitness Trainer I understand how your body needs and demands certain exercises and systems, so this is why it's a must for you to buy this program, because you and everyone else don't understand completely how your body works, so allow a real professional who understands muscles, physiology, on exactly how your body works.. so stop wasting time and money on working out and not getting results, because you know you don't get under your own hood to fix your car you hire a professional mechanic.. so be smart and do the right thing, get results today!!
You Want your own customized workouts to shed fat, to build muscle or to become a fitness model, athlete, it's here for you. Finally get the results you want, don't not get great results, stop feeling frustrated and start achieving your goals today!!
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