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Final Summer Muscle Buliding

Description:
Final stages of training for the summer. I will be doing two weeks of intentional overtraining to add muscle with a break before toning for the summer. I will only take one day off of weight lifting during the next 12 days. After it is finished I will be taking three days off for vacation and allow my body to recover and repair! I will do Hiit on all days but leg days. The program is meant to be a 4 day cycle. Menaing the extra leg day I have written is the start of the 2nd cycle. The next workout after the satruday workout mentioned is a Chest and tricep days. It repeats for 3 cycles with one day off after it is completed.
Type of Workout:
Body Toning
Days in Workout:
5
 
 

Monday

Targeted Muscle Group: Legs

Exercise Sets Reps Weight

Squats

 5 5 225, 275, 300, 315,330

Leg Press Calf Raises

 4 30 90

Leg extensions

 4 10 130-175

Leg Curls- With 6 Sec. Negative

 4 6 125-140

Seated Calf Raises

 4 12 90
 
 
 

Wednesday

Targeted Muscle Group: Chest Abs Triceps

Exercise Sets Reps Weight

Bench Press

 4 5 250-290

Negative Bench Press

 2 5 225

Slight Incline DB Press

 4 8 70,80,80,80

Tricep Extension Seated Machine

 3 10 110,125,140

Leg Raises

 3 15 Body Weight

Planks

 2 2 BW

Tricep Rope Pushdowns

 2 10 42.5

Flat Bench DB FLy

 3 7 40
 
 
 

Thursday

Targeted Muscle Group: Back Biceps

Exercise Sets Reps Weight

Weighted Pull-Ups Overhand Grip

 3 4 25

Weighted Pull-ups overhand Grip

 3 4 25

Iso Lateral Narrow Grips Rows

 3 6 230

Iso lateral Wide Grip Rows

 3 6 180

Seated Incline Curls

 4 8 30

Standing Hammer Curls - Negative

 4 5 40

Russian Twists

 4 25 45 lb plate
 
 
 

Friday

Targeted Muscle Group: Shoulders Abs

Exercise Sets Reps Weight

Seated Military Press

 4 5 175

Front Raises

 3 8 25

Side Raises

 3 12 15

Upright Rows

 3 10 95

Shoulder Shrugs

 3 10 225

Weighted Decline Sit ups

 3 10 25 lb weight

Planks

 3 2 Body Weight
 
 
 

Saturday

Targeted Muscle Group: Legs

Exercise Sets Reps Weight

Snatch Grip Deadlift - On Step with Negative

 5 6 275

Leg Extensions

 4 10 175,190,205,220

Lying Leg Curls

 4 6 140

Seated Calf Raises

 4 12 90
 
 
 
  • Date Posted: 05/06/2010
 
 
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