Fitness | Fitness Training Tips

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:

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.

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!!  

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