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| REAL TRAINING WORKOUT
WEEK 1
EVERYDAY DAY | EXERCISE | EQUIPMENT | SET | REP | Lbs./Day | ALL | PUSH UPS |
| 4 | 10-20 |
| ALL | JUMP ROPE | JUMP ROPE | 4 | 50-100 |
| ALL | Sit Ups | n/a | 4 | 25-50 |
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MON/OR/TUES EXERCISE | REPS | 50 % of Max | Weight Used | Back Squat | 3 x 12 | All Sets | 1. 2. 3. | Leg Press | 3 x 12 | |
| Leg Extension | 3 x 12 | | | Leg Curl | 3 x 12 | | | Calves | 3 x 12 | | | | | | |
WED/OR/THURS EXERCISE | REPS | 50 % of Max | Weight Used | Bench Press | 3 x 12 | All Sets | 1. 2. 3. | Bent Arm Fly | 3 x 12 | |
| Pull ups | 3 x 6 | | | Bent Over Row | 3 x 12 | | | Lateral Raise | 3 x 12 | | | Seated Press | 3 x 12 | | | | | | |
WEEK 2 MON/OR/TUES EXERCISE | REPS | 50 % of Max | Weight Used | Back Squat | 3 x 12 | All Sets | 1. 2. 3. | Leg Press | 3 x 12 | |
| Leg Extension | 3 x 12 | | | Leg Curl | 3 x 12 | | | Calves | 3 x 12 | | | | | | |
WED/OR/THURS EXERCISE | REPS | 50 % of Max | Weight Used | Bench Press | 3 x 12 | All Sets | 1. 2. 3. | Bent Arm Fly | 3 x 12 | |
| Pullover | 3 x 12 | | | Bent Over Row | 3 x 12 | | | Lateral Raise | 3 x 12 | | | Seated Press | 3 x 12 | | | Triceps Extensions | 3 x 10 | | |
WEEK 3 MON/OR/TUES EXERCISE | REPS | 55 % of Max | Weight Used | | | All Sets | 1. 2. 3. 4. | Front Squat | 4 x 10 | |
| Leg Press | 4 x 10 | |
| Leg Extension | 4 x 10 | | | Leg Curl | 4 x 10 | | | Calves | 4 x 10 | | | | | | |
WED/OR/THURS EXERCISE | REPS | 55 % of Max | Weight Used | Bench Press | 4 x 10 | All Sets | 1. 2. 3. 4. | Triceps Extensions | 3 x 10 | |
| Incline Bench | 4 x 10 | | | Pullover | 4 x 10 | | | Lateral Raise | 4 x 10 | | | Seated Press | 4 x 10 | | | | | | |
WEEK 4 MON/OR/TUES EXERCISE | REPS | 60 % of Max | Weight Used | Power Clean | 4 x 10 | All Sets | 1. 2. 3. 4. | Front Squat | 4 x 10 | |
| Leg Press | 4 x 10 | |
| Leg Extension | 4 x 10 | | | Leg Curl | 4 x 10 | | | Calves | 4 x 10 | | | | | | |
WED/OR/THURS EXERCISE | REPS | 60 % of Max | Weight Used | Bench Press | 4 x 10 | All Sets | 1. 2. 3. 4. | Triceps Extensions | 3 x 12 | |
| Incline Bench | 4 x 10 | | | Pull ups | 3 x 10 | | | Lateral Raise | 4 x 10 | | | Seated Press | 4 x 10 | | | | | | |
WEEK 5
MON/OR/TUES EXERCISE | REPS | 65 % of Max | Weight Used | | | | | Back Squat | 4 x 10 | | 1. 2. 3. 4. | DB Lunges | 4 x 10 | | | Dumb Bell Bench | 4 x 10 | | | Bent Over Row | 4 x 10 | | | Bicep Curl | 4 x 10 | | | | | | | | | | |
WED/OR/THURS EXERCISE | REPS | 65 % of Max | Weight Used | Pull ups | 4 x 10 | | | Bench Press | 4 x 10 | | 1. 2. 3. 4. | | | | | Lateral Lunges | 4 x 10 | | | Leg Extensions | 4 x 10 | | | Triceps Machine | 4 x 10 | | | Plate Twists | 2 x 30 | | | | | | |
WEEK 6
MON/OR/TUES EXERCISE | REPS | 75 % of Max | Weight Used | | | | | Back Squat | 4 x 6 | | 1. 2. 3. 4. | DB Clean | 5 x 5 | | | Dumb Bell Bench | 5 x 8 | | | Bent Over Row | 4 x 8 | | | Bicep Curls | 3 x 12 | | | | | | | | | | |
WED/OR/THURS EXERCISE | REPS | 75 % of Max | Weight Used | Bench Press | 4 x 6 | | 1. 2. 3. 4. | Pull ups | 3 x 8 | | | Lateral Lunges | 3 x 8 | | | Leg Extensions | 4 x 8 | | | Triceps Machine | 4 x 8 | | | Plate Twists | 2 x 30 | | | | | | |
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