caladin
-Flesh Eater-
Will do this for 9 - 12 weeks.
Day 1: Heavy lifting chest/back + alactic work
Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work
Day 3: OFF
Day 4: Heavy lifting quads/hams
Day 5: OFF
Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work
Day 7: OFF
Now, for the alactic session I do suggest sprinting. However sprint cycling can also be an option.
If you select sprints as an option I suggest keeping the total distance for the session at around 300-400m at the maximum. For example you could perform:
4 x 30m (120m total) + 3 x 60m (180m total) = 300m
or...
6 x 30m (180m total) + 2 x 60m (120m total) = 300m
or ...
5 x 60m = 300m
or...
1 x 30m, 1 x 60m, 2 x 100m = 290m
etc.
The rest intervals should be pretty similar to that used during a limit strength session. For example, in this program you have around 5 minutes between sets of the same main exercise.
For example, after your chest superset you have 2 minutes of rest before you hit the back. Then the chest continues to rest for the 1 minute or so of the back set. Then you have another 2 minutes of rest before getting back to the chest. So for our sprints, 3-5 minutes of rest should be used. The key is to be totally rested before hitting the next sprint.
----------
CIRCUIT A (12-15 reps per set)
A1. Horizontal pushing exercise
Barbell Bench Press - Hammer Chest Press - Barbell Chest Press
A2. Quads-dominant exercise
Squat - Leg Press - Leg Extension
A3. Horizontal pulling exercise
Bentover Row - Seated Row - Close Grip Seated Row
A4. Hamstrings-dominant exercise
StiffLegged Dead - xxx - xxx
A5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. Vertical pushing exercise
Dumbell Shoulder Press - Standing Push press - Dumbell Shoulder Press
B2. Quads-dominant exercise
Front Squat - Hack squat - Front Squat
B3. Vertical pulling exercise
Lat Pulldown - Kip Pullup - Lat Pulldown
B4. Hamstrings-dominant exercise
GHR - xxx - xxx
B5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT C — OPTIONAL (15-20 reps per set)
C1. Biceps exercise
C2. Calves exercise
C3. Triceps exercise
C4. Abdominal exercise
C5. Shoulder isolation exercise
------------
Week 1 - 4
Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps
B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps
Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps
B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps
----------------------------------------------------
Week 5 - 8
Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps
B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps
Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps
B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps
----------------------------------------------------
Week 9 - 12
Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps
B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps
Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps
B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps
Day 1: Heavy lifting chest/back + alactic work
Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work
Day 3: OFF
Day 4: Heavy lifting quads/hams
Day 5: OFF
Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work
Day 7: OFF
Now, for the alactic session I do suggest sprinting. However sprint cycling can also be an option.
If you select sprints as an option I suggest keeping the total distance for the session at around 300-400m at the maximum. For example you could perform:
4 x 30m (120m total) + 3 x 60m (180m total) = 300m
or...
6 x 30m (180m total) + 2 x 60m (120m total) = 300m
or ...
5 x 60m = 300m
or...
1 x 30m, 1 x 60m, 2 x 100m = 290m
etc.
The rest intervals should be pretty similar to that used during a limit strength session. For example, in this program you have around 5 minutes between sets of the same main exercise.
For example, after your chest superset you have 2 minutes of rest before you hit the back. Then the chest continues to rest for the 1 minute or so of the back set. Then you have another 2 minutes of rest before getting back to the chest. So for our sprints, 3-5 minutes of rest should be used. The key is to be totally rested before hitting the next sprint.
----------
CIRCUIT A (12-15 reps per set)
A1. Horizontal pushing exercise
Barbell Bench Press - Hammer Chest Press - Barbell Chest Press
A2. Quads-dominant exercise
Squat - Leg Press - Leg Extension
A3. Horizontal pulling exercise
Bentover Row - Seated Row - Close Grip Seated Row
A4. Hamstrings-dominant exercise
StiffLegged Dead - xxx - xxx
A5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. Vertical pushing exercise
Dumbell Shoulder Press - Standing Push press - Dumbell Shoulder Press
B2. Quads-dominant exercise
Front Squat - Hack squat - Front Squat
B3. Vertical pulling exercise
Lat Pulldown - Kip Pullup - Lat Pulldown
B4. Hamstrings-dominant exercise
GHR - xxx - xxx
B5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT C — OPTIONAL (15-20 reps per set)
C1. Biceps exercise
C2. Calves exercise
C3. Triceps exercise
C4. Abdominal exercise
C5. Shoulder isolation exercise
------------
Week 1 - 4
Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps
B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps
Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps
B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps
----------------------------------------------------
Week 5 - 8
Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps
B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps
Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps
B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps
----------------------------------------------------
Week 9 - 12
Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps
B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps
Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps
B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps
