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- Day 1 - Legs
- Day 2 - Upper Body Pulls/Abs
- Day 3 - Upper Body Presses
- Day 4 - Recovery
- Repeat Cycle From Day 1
| TERMS YOU'LL NEED TO KNOW |
Tabata - A form of high intensity interval training for cardio. 20 seconds on, 10 seconds off, repeated 8 times. Go all out during the 20 seconds then rest 10 seconds and repeat.
Barbell Complex - Don't let weight touch the ground for the following cycle. Do all of the exercises in a row with no rest in between exercises.
Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
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Day 1: Legs
Intermediate Legs Cycle:
Same exercises as beginner but increase weight on modified Olympic bar complex.
Cardio:
Barbell Complex Legs Cycle:
Repeat cycle 3 times, rest 90 seconds
Day 2: Upper Body Pulls/Abs
Intermediate Upper Body Pull Cycle:
Same as beginner workout but you should be doing your Pullups without a weight assist machine. Increase poundage on all lifts.
Cardio:
Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds
Abs Cycle:
Repeat cycle 3 times, rest 90 seconds
Abs cycle should be done the same day as Upper Body Pull Cycle, but let your body recover before starting your Abs cycle.
- Barbell Twists: 1 set to failure
- "Stir the Pot"*: 1 set to failure
- Leg Raises: 1 set to failure
Exercise Tips:
- High Pull: An Olympic lift that works your traps but is an overall intense exercise to get the blood flowing. Explode on the way up.
- Pull-ups: Use Weight Assisted Machine or do Pulldowns if you are not strong enough for Pull-ups. Use an underhand grip and explode up, slow on the way down. This works both back and biceps so I see little need for Arm Curls.
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TRX Inverted Lateral Rows: Go slightly wider than shoulder length on the TRX Inverted Lateral Rows with Overhand Grip. If there is no TRX, use a Smith Machine and pull yourself up with your legs positioned on a Stability Ball or Bench.
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Stir The Pot: You do this by positioning your forearms on a stability ball and extending your body up into the plank position, where your back is straight. Keep your abdominals flexed and the rest of your body stationary while using your arms to move the stability ball in a circular motion. You should look like you are stirring a pot. -
Leg Raises: Bend your knees if you're not strong enough to keep your legs straight. Do this on a pull up bar and it provides a nice stretch for your back at the end of workout.
Day 3: Upper Body Presses
Intermediate:
Same lifts as beginning workout, increasing weight.
Cardio:
Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds
Exercise Tips:
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Standing Push Press: You should do this relatively heavy so that you reach failure at approximately 5-8 reps. Only do one Clean, then explode up with Push Presses, resist on the negative to failure.
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Dumbbell Chest Press Drop Set: Start with heavy weight then drop immediately to a lighter weight, then do one final drop. On the final drop only use one dumbbell each side with other hand to your temple to stabilize. Start with your dominant hand then switch to weaker arm. Only do this cycle once.
Day 4: Recovery
Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.
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