WELCOME TO THE NEXT PHASE OF YOUR TRAINING PROGRAM
Great job in completing the previous weeks. Regardless of how you performed over the last few weeks, now it’s time to look ahead and work hard for the next 3 weeks. Your results are a direct reflection of your efforts and focus.
You should have noted your weights and reps on the Notepad app on your phone, or a small physical note book in previous weeks. Please refer back as you move forward. Again, each workout your goal is to increase in reps or weight. Free your mind and focus only on what you’re doing in each workout.
Round #3: (3 weeks)
Your volume will accumulate over the sessions and weeks. You will perform an isolated exercise into a compound movement of the same muscle group. Work hard here. A1 x 15 reps (isolated) A2 x 12 reps (compound) You only have 2 sets TO WORK YOUR HARDEST. Do not count your warm up set. Set one must be a challenge - Effort 9 out of 10 The aim of this workout is to pre-fatigue the muscle group before loading it up with your compound exercise. Work hard here. You get 75% of your the benefits are found in the first two sets of any exercise so this is why you have more exercises with 2 sets this month. We can also hit more angles . Focus on mind to muscle connection and follow the speed of the tempo. Technique comes first. Aim to increase the weight every week, and if this is unachievable add reps.
Make sure you PAUSE! At each end of the movement. This is very important. Keep tension and control the movement.
MONDAY - A DAY
TUESDAY - B DAY
WEDNESDAY - C DAY
THURSDAY - REST
FRIDAY - A DAY
SATURDAY - B DAY
SUNDAY - REST + 10,000 Steps
A DAY
A1) Standing Cable Abduction
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
A2) Barbell Hip Extension
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec
B1)Banded Knee Abduction / Monster Walks
Sets: 2 Reps: 15 per side Tempo 2:1:1:1 rest 15
B2) Romanian Deadlift
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec
C1)Single Leg Hip Extension
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
C2) Curtsy Lunge
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec
D1)45 Degree Back Extension
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
D2)Reverse crunch
Sets: 2 (to increase effort do on decline) Reps: 12 Tempo 2:1:1:1 rest 60 sec
E1)Dish Intermediate/Advanced
Sets: 2 hold: 60 rest 15 sec
E2)Swiss Ball Sit Up
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60 sec
F1)Plank
Sets: 60 sec hold rest 45 sec
B DAY
A1)Straight arm pull down
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
A2)Close Grip Lat Pulldown Neutral Grip
Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60
B1)Band Pull Apart/ Banded Pull apart
Sets: 2 Reps: 15 - add reps each week Tempo 2:1:1:1 rest 15
B2)Barbell Shoulder Press
Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60
C1)Powell Raise
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
C2)Single Arm Dumbell Row
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
D1)Lean away lateral raise on cable
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
D2)Single Arm Flat Dumbell Press
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
E1)Seated Hammer Curl
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
E2)Seated Cable Row with Straight Bar Underhand Grip
Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60
F1)Skull Crusher
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
F2)Incline Dumbell Press Neutral Grip
Sets: 2 Reps: 12 Tempo :2:1:1:1 rest 60
C DAY
A1)Leg Extension
toes in Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
A2)Dumbell Split Squat
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
B1)Standing Single leg hamstring curls
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
B2)Lying Hamstring Curl
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
C1)Single leg wall squat
Sets: 2 hold: 30-40 sec per side rest 15
C2)Single leg leg press
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
D1)Single Leg Swissball Curl
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
D2)Lying single leg hamstring curl
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
E1)Leg Extension
toes out Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
E2)Hack squat
Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60
F1)Seated Calf raise
Sets: 2 Reps: 15 Tempo 2:1:1:1 rest 15
F2)Standing Calf Raise
(can be done on smith machine) Sets: 2 Reps: 12 Tempo 2:1:1:1 rest 60