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1551 Views 1 Reply Latest reply: Jan 8, 2014 8:18 AM by mikefox75 RSS
Cman1244 Rookie 3 posts since
Jun 11, 2013
Currently Being Moderated

Jun 11, 2013 1:39 PM

Physical Workout Plan

Can anybody Suggest a physical workout that worked for them previously? Thanks

  • mikefox75 Rookie 1 posts since
    Jan 8, 2014
    Currently Being Moderated
    1. Jan 8, 2014 8:18 AM (in response to Cman1244)
    Physical Workout Plan

    Phase I    Day 1

    This is a 2 weekphase!!!

    All exercises are 2 sets of 20 reps with a 15 second breakunless otherwise noted

     

     

    SingleLeg Squatà___________lbs

     

    Single Leg Hip BridgeàBody Weight

     

    DBStep Upsà__________lbs

     

    DBLateral Squatà___________lbs

     

    DBPro Pressà__________lbs

     

    MedBall StandsàBody Weight

     

    SeatedRowà___________lbs

     

    DBAlternating Lungeà__________lbs

     

    DBSLDLà____________lbs

     

    DBFrontal Pressà___________lbs

     

    DBStiff Shoulder Flyà_____________lbs

     

    ABCircuit

     

     

     

     

     

    Phase I      Day 2

     

    All exercises are 2 sets of 20 reps with a 15 second breakunless otherwise noted

     

    DipsàBody WeightàIf you are unable to do 20use a bench

     

    PushUpsàBody Weight

     

    BenchPressà_____________lbs

     

    PullUpsàBody Weightà If you are unable to do 20use a spotter

     

    DBRowà___________lbsàReps are per side & Do 1Side at a time

     

    DBIncline Bench Pressà___________lbs

     

     

     

    DBUpright Rowà___________lbs

     

    DBStiff Shoulder Flyà___________lbs

     

    RockBack Leg LiftsàBody Weight

     

    In& OutsàBody Weightà3 second negative

     

    Phase I      Day 3

     

    All exercises are 2 sets of 12 reps with a 20 second breakunless otherwise noted

     

    SquatCleanà___________lbs

     

    DBClose Gripà____________lbs

     

    PhysioBall Traveling Push UpsàBody Weight

     

    PushPressà___________lbs

     

    MedicineBall StandsàBody WeightàReps are per side

     

    SingleLeg Squatà___________lbsàThis exercise is non-stop

     

    PowerStepsàBody Weight

     

    DBReverse Flyà___________lbs

     

    DBRowà____________lbs

     

    ReversePull Downsà________lbs

     

    PhysioBall CrunchesàBody Weight

     

    NoHand In & OutsàBody Weight

     

     

    Phase II    Day 1

     

    This is a 4 week phase

     

    Inch Wormsà2x

     

    Snatchà_________lbsà3x5

     

    PauseSquatà___________lbsà2x10

    Use 57.5% of max squat &add 2.5% per weekà2x10

     

    Physio Ball Hip Bridge & Leg Curlà____________lbsà2x15 

    Finishing position is astraight line from shoulders to knees

     

    DBRunning Lungesà__________lbsà2x10 each side

     

    PushPressà___________lbsà2x10

     

    PhysioBall DB Lateral Raisesà_____________lbsà2x15

     

    DBSquatà___________lbs-à2x15

     

    GluteHamàBody Weightà2x10

     

    DBStiff Shoulder Flyà_____________lbsà2x15

     

    SlingàBody Weightà2x15

     

    PhysioBall Reverse CrunchàBody Weightà2x15

     

    StiffLeg In & OutsàBody Weightà2 x15

     

    RockBack Leg LiftsàBody Weightà2x15

     

     

    Phase II      Day 2

     

     

     

    InchWormsà2x

     

    Cleanà___________lbsà3x5

    Use 55% of max clean &add 2.5% per week

     

    DipsàBody Weightà20 Reps

    Add weight if you can do 10reps

     

    PauseBench Pressà__________lbsà 2x10

    Use 55% of max bench &add 2.5% per week

     

    PullUpsàBody Weightà20 reps

    If you are unable do 12, usea spotter/gravitron/or super band to do reps

    If you are able to do morethan 10 straight add weight

     

    InvertedRowàBody Weightà2x15

     

    DBIncline Bench Pressà___________lbsà2x15

     

    HighPullà___________lbsà3x12

     

    FitnessPush UpàBody Weightà2xMax

     

    PhysioBall DB Stiff Shoulder Flyà___________lbsà2x20

     

    3 Up & 3 Down ABS

    ObliqueDipsàBody Weightà2x15

     

    MedBall V-Twistsà_________lbsà2x15

     

    DB Oblique Leg Tapsà2x15

    Phase II      Day 3

     

    All exercises are 3 sets of 12 reps

     

    Inch Wormsà4x

     

    PhysioBall DB Pro Pressà_________lbsà2x15

     

    OneArm DB Snatchà___________lbsà3x8

     

    DBTowel Lungeà____________lbsà2x12 each leg

     

    BosuBall StandsàBody Weightà2x15

     

    TowelLeg CurlsàBody Weight2x20

     

    DBIron Cossà___________lbsà2x12

     

    DBUpright Rowà___________lbsà3x12

     

    SquatJumpà___________lbsà3x8

     

    DBReverse Flyà_______lbsà2x15

     

    TrapBar Dead Liftà___________lbsà2x10

     

     

    AB CIRCUITà15 Reps Each Exercise

     

    Phase II      Day 4

     

    All exercises are 3 sets of 12 reps

    Inch Wormsà4x

     

    SquatCleanà___________lbsà3x8

     

    DBClose Gripà____________lbs

     

    ForwardPush UpàBody Weight

     

    PhysioBall Traveling Push Upsà__________lbs

     

    InclineBench Pressà__________lbs

     

    PushPressà_________lbs

     

    MedicineBall Push Upà___________lbsàReps are per side

     

    BosuBall Elbow StandsàBody Weight

     

    FitnessPush UpsàBody Weightà2xMax

     

    DBStiff Shoulder Fly’sà____________lbs

     

     

     

    AB CIRCUITà15 Reps Each Exercise

     

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