| SAMPLE WORKOUTS FOR CUSTOMIZED WORKOUTS SEE QUESTIONNAIRE AND PROFILE |
| Exercise use to go by another name- It was called SURVIVAL. |
Sample Workouts
Disclaimer: Fitness Lifestyle Personal Training Services is
not responsible for any injury or harm incurred by following an
unsupervised program. Please consult a physician before
beginning any strenuous exercise program.
Disclaimer: Fitness Lifestyle Personal Training Services is
not responsible for any injury or harm incurred by following an
unsupervised program. Please consult a physician before
beginning any strenuous exercise program.
Use SupremeTechnique
Using the most optimum
exercise technique for any
lift is more important than
any load, associated
dietary regime or
supplement, or even
emotional state. A great
diet, lots of sleep and
good routine won’t make
up for improper form. If
you don’t know how to
properly perform an
exercise, get help from a
qualified professional. I
can guarantee you that
non-gainers routinely have
lousy lifting technique.
Many bodybuilders/lifters
cannot do certain
exercises because of
training injuries due to
poor technique. Once
more, poor mechanics
(even at a controlled
speed) is still poor
technique. Squats,
deadlifts and Olympic lifts
(pulls) require great
attention. Learn how to
train and lift right!
Found in: BodyMuscle
Journal Volume 5
Using the most optimum
exercise technique for any
lift is more important than
any load, associated
dietary regime or
supplement, or even
emotional state. A great
diet, lots of sleep and
good routine won’t make
up for improper form. If
you don’t know how to
properly perform an
exercise, get help from a
qualified professional. I
can guarantee you that
non-gainers routinely have
lousy lifting technique.
Many bodybuilders/lifters
cannot do certain
exercises because of
training injuries due to
poor technique. Once
more, poor mechanics
(even at a controlled
speed) is still poor
technique. Squats,
deadlifts and Olympic lifts
(pulls) require great
attention. Learn how to
train and lift right!
Found in: BodyMuscle
Journal Volume 5
| 12 Week Maximum Tension Training Note: Rest 2-3 minutes between sets. Workout 3 days a week with a day off in between workouts. Day 1. Close grip bench presses 5 sets 6 reps Bent over Rows 5 sets 6 reps Long pulley rows 4 sets 6 reps Seated dumbbell press 4 sets 6 reps Barbell curls 4 sets 6 reps Dumbbell curls 3 sets 6 reps Crunches 3 sets 25 reps Day 2. off Day 3. Squats 5 sets 8 reps Leg curls 5 sets 8 reps Dead Lifts 4 sets 8 reps Leg Presses 4 sets 6 reps Leg extensions 3 sets 8 reps Standing Calf raises 3 sets 15 reps Reverse Leg Raises 3 sets 20 reps Day 4. off Day 5. Dumbbell shoulders press 5 sets 6 reps Lat pull downs 5 sets 8 reps Tricep extensions 4 sets 6 reps Tricep pushdowns 4 sets 6 reps Seated lateral raises 3 sets 8 reps Hyperextensions (weighted) 3 sets 10 reps |
More Sampe Workouts
Disclaimer: Fitness Lifestyle Personal Training Services is not responsible for any injury or
harm incurred by following an unsupervised program. Please consult a physician before
beginning any strenuous exercise program.
LEG WORKOUT Advanced Trainie
Heavy Leg Workout:
Advanced Trainie
Squats: 1x15, 1x10, 2x8, 2x6, 1x4.
Leg Presses:3x12.
Leg Extensions: 1x10, 3x8.
Stiff Legged dead lifts 3x8.
Leg Curls: 1x10, 3x8.
Toe Raises: 3x20-25.
Full Body Workout for beginner or Intermediate
Full body workout 3 days a week with a day off between workouts and weekends off.
8- 12 Reps per set
Squat lunges 3 sets
Leg Extension 2 sets
Stiff Leg Dead Lift 3 sets
Donkey Calve Raise 2 sets
Bent over Barbell rows 3 sets
Pull downs (Wide) 2 sets
Lying Dumbbell press 3 sets
Dumbbell Pullovers 2 sets
Dumbbell Military Press
Side Laterals 2 sets
Over head DB Extensions 2 sets
Barbell Curls 2 sets
Leg raises 3 sets
Do Cardio 3 times per week on off workout days. Rest one minute between sets.
Heavy Biceps Workouts:
Heavy Biceps #1
Standing Barbell Curls: 1x15, 1x10, 2x8, 1x6.
Seated Dumbbell Curls: 1x10, 2x8, 1x6.
Dumbbell Preacher Curls: 1x10, 2x8, 1x6.
Light Triceps Workouts:
Light Triceps #1
Triceps Press-downs: 1x15, 3x10, 1x8.
Behind the Neck Dumbbell Extensions: 3x10,
Triceps Kick-backs: 1x15, 2x10.
Strength and bulk training
Squats —5 sets of 8 reps. Use a medium-bar placement on the back (not too high, not too
low), medium-wide stance. Work up over five progressively heavier sets to a weight which
takes you two to three reps shy of failure. Stick with this weight for the last four sets.
Deadlifts —4 sets of 6 reps. Use the same system as the squats, utilizing three rep sets instead
of five. Use a conventional stance to make this a total back exercise.
Flat Bench Presses —5 sets of 6 reps. Same system as the squats, using the grip you're the
most comfortable with.
Lying Extension/Pullovers —3 sets of 6 reps. For these do three progressively heavier sets.
Stick with the same weight for the fourth through eight set. If you're unfamiliar with this
exercise, here's the form breakdown: using either an EZ-curl bar or a straight Olympic bar,
perform the movement as if you're doing an extension. When the bar reaches your forehead,
keep your elbows locked in place and perform a pullover, stretching until the plates touch the
ground. The concentric (lifting) portion should follow the same path.
Disclaimer: Fitness Lifestyle Personal Training Services is not responsible for any injury or
harm incurred by following an unsupervised program. Please consult a physician before
beginning any strenuous exercise program.
Disclaimer: Fitness Lifestyle Personal Training Services is not responsible for any injury or
harm incurred by following an unsupervised program. Please consult a physician before
beginning any strenuous exercise program.
LEG WORKOUT Advanced Trainie
Heavy Leg Workout:
Advanced Trainie
Squats: 1x15, 1x10, 2x8, 2x6, 1x4.
Leg Presses:3x12.
Leg Extensions: 1x10, 3x8.
Stiff Legged dead lifts 3x8.
Leg Curls: 1x10, 3x8.
Toe Raises: 3x20-25.
Full Body Workout for beginner or Intermediate
Full body workout 3 days a week with a day off between workouts and weekends off.
8- 12 Reps per set
Squat lunges 3 sets
Leg Extension 2 sets
Stiff Leg Dead Lift 3 sets
Donkey Calve Raise 2 sets
Bent over Barbell rows 3 sets
Pull downs (Wide) 2 sets
Lying Dumbbell press 3 sets
Dumbbell Pullovers 2 sets
Dumbbell Military Press
Side Laterals 2 sets
Over head DB Extensions 2 sets
Barbell Curls 2 sets
Leg raises 3 sets
Do Cardio 3 times per week on off workout days. Rest one minute between sets.
Heavy Biceps Workouts:
Heavy Biceps #1
Standing Barbell Curls: 1x15, 1x10, 2x8, 1x6.
Seated Dumbbell Curls: 1x10, 2x8, 1x6.
Dumbbell Preacher Curls: 1x10, 2x8, 1x6.
Light Triceps Workouts:
Light Triceps #1
Triceps Press-downs: 1x15, 3x10, 1x8.
Behind the Neck Dumbbell Extensions: 3x10,
Triceps Kick-backs: 1x15, 2x10.
Strength and bulk training
Squats —5 sets of 8 reps. Use a medium-bar placement on the back (not too high, not too
low), medium-wide stance. Work up over five progressively heavier sets to a weight which
takes you two to three reps shy of failure. Stick with this weight for the last four sets.
Deadlifts —4 sets of 6 reps. Use the same system as the squats, utilizing three rep sets instead
of five. Use a conventional stance to make this a total back exercise.
Flat Bench Presses —5 sets of 6 reps. Same system as the squats, using the grip you're the
most comfortable with.
Lying Extension/Pullovers —3 sets of 6 reps. For these do three progressively heavier sets.
Stick with the same weight for the fourth through eight set. If you're unfamiliar with this
exercise, here's the form breakdown: using either an EZ-curl bar or a straight Olympic bar,
perform the movement as if you're doing an extension. When the bar reaches your forehead,
keep your elbows locked in place and perform a pullover, stretching until the plates touch the
ground. The concentric (lifting) portion should follow the same path.
Disclaimer: Fitness Lifestyle Personal Training Services is not responsible for any injury or
harm incurred by following an unsupervised program. Please consult a physician before
beginning any strenuous exercise program.
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| Email Rob |
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