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Workout Plan Program For All

Hello Everyone,

So this training mixes a lot of different aspects of fitness together and it was made in mind for a good friend Caro as well as someone else that I am currently helping out; Jenna!

Hope this helps others out! Just note that the more body parts you add in per day the more complicated your schedule needs to be.

 

 

A superb four day workout program that’s perfect for you! I’ve tried a lot of different workout’s out there and designed this one to push and expect a lot to meet the needs of beginners and veterans alike.

Why make it difficult to motivate yourself to exercise.  With these great routines, you will be pumped up, you will have more stamina, and you will have a mind blowing body!

The 4-Day Workout Program is a high-intensive program that’s designed to shed a layer of fat and build layer upon layer of muscle.  It is split up into four individual workout routines – complete with supersets, tri-sets and HIIT for additional resistance training.  They will work together to form a well-rounded program for your benefit.

In my mind, like others have come up with already…it’s not rocket science, you have 3 variations depending on your schedule, goals and fitness level – you must follow 1 of 3 variations below:

  1. Standard Split – 4 days per week:   A – B – OFF – C – D – OFF – CARDIO – Repeat
  2. Accelerated Split – 5 days per week: A – B – C – D – OFF – CARDIO – A
  3. High Intensity Split – 6 days per week: A – B – C – D – OFF – A – B

Note: For excellent results: It would be beneficial to add additional cardio on an off day of training.  This can be substituted by sports or other forms of activity by yourself!  Look it also helps adjust you to motive yourself after this is all said and done!

The same workouts might not fall on the same day each week. That’s good so your body doesn’t adapt too quickly!  But regardless of which track you are following, you must always follow in alphabetic order.  Meaning from A > B > C > D even if you miss a day!  Do NOT conveniently miss leg day because you are making up excuses.

Lastly, don’t make your rest time between sets more than 1 ½ minutes!

Follow this religiously and rigorously for 8 weeks plus another 4 weeks if you want to change it up and you will see improvements with your body and mind!!

Last But Not Least:

  • Adjust the weight to your own ability and gradually increase it over time. Use the heaviest weight possible for the given number of repetitions without sacrificing your form.
  • If you’re new to lifting or training in general, take this as a good primer and go slow!
  • FOR MY VETERANS WHO THINK THEY DON’T NEED THIS ANYMORE BECAUSE ITS TOO EASY – DON’T FORGET THAT AS YOU GET STRONGER YOUR MAX WILL CHANGE THEREFORE YOUR PERCENTAGES WILL CHANGE TOO!!!
  • As always, it really doesn’t matter how hard you work during your workouts. If your diet is crap and you eat garbage, you will not see the results you want and you will blame the program.  Help cultivate the muscle by feeding it things it can use! 

Here’s your routine break down 8 weeks:                                      Here’s your routine break down 4 more weeks:

Workout 1 – Legs & Cardio (A)                        Workout 1 Additional – Leg & Shoulders

Workout 2 – Shoulders & Abs (B)                   Workout 2 Additional – Bicep & Tricep

Workout 3 – Back & Biceps (C)                        Workout 3 Additional – Chest & Back

Workout 4 – Chest & Triceps (D)                    Workout 4 – Legs & Cardio– Legs & Cardio/Abs

 

Good Luck!!

 

Documents, Fitness Challenge Weekly

Workout of the Week Part 3 – Mar 6th to 12 Chest and Back

Hello Everyone,

Welcome to another segment of the workout schedule you have or just another workout variation you would like to do.  I can give you a heads up…its hard and will burn but it’s worth it!

Chest and Back: 3 set’s x Circuit

1. Incline DB Bench Press & One Arm DB Row [Superset]

2. DB Incline Flys & Push ups until Failure [Superset]

3. Chin Ups & Bent over Alternating Locomotive DB Row

4. Pull Ups (Assisted if needed with Chair) until Failure

2 minute rest – REPEAT

Documents, Fitness Challenge Weekly

Workout of the Week Part 2 – Mar 6th to 12th Shoulders & Legs

Hello Everyone,

So another great time for a workout during some free time. I designed this one as a Full Circuit. 36 minutes!!!! You can go hard for that long!!

Shoulder & Leg Lactate Slam: 3 sets

1.Step Ups – 10x each leg (20 total)                               Step Up

2. Walking Curtis P’s – 10-15 meters or 16x                Curtis P

3. Clean and Press -10x                                                      Clean and Press

4. Standing DB Alternating Shoulder Press – 10x each side  Alternating Shoulder Press

5. Calf Raises – 20x                                                           Standing Calf Raise

6. Squat to Press (Thrusters) -10x                             Thruster

1 minute & 30 sec rest –  REPEAT!!!

 

 

Documents, Fitness Challenge Weekly

Workout of the Week Part 1 – Mar 6th to 12th Bicep & Tricep

Hello Everyone,

This is yet another Amazing Workout Designed by LSSD group. Hope you push yourself to your limit like we do and get the results you deserve.

 

Bicep/Tricep Phenomenon:         

Each exercise must be done with 15 sec in between each!  You will be receiving 2 minutes of active recovery at the end of each set.

Biceps: 4 sets of 8-10 reps

1.Alternating DB Bicep Curl (Superset)

Isolation Hammer Curl (Right Arm only/Left Arm only/Right Arm only/Left Arm only)

15 sec rest –

2. 21 Pyramid Curls

  • 7 Bottom Half Curl
  • 7 Full Range Curl (1:1)
  • 7 Full Range Resistance Curl (2sec up:5 sec down)

15 sec rest –

3.Triple Threat Curl:

  • Grab a pair of dumbbells. While standing, curl one arm at a 90-degree angle and hold that position (a static hold) while you do 8-10 reps of hammer curls with the other arm.After 8 – 10 reps, switch arms and do the same thing. After you finish both arms, do two-arm curls for an additional 8-10 reps.

2 minute Jog!! Active Recovery – GO GO GO!!! Do it another 3 times!!!

After 4 sets of Biceps – move on to Triceps

Triceps: 4 Sets x 8-10 reps

1.Rope Tricep Press-Down (Superset)

  • With – Tricep DB Kick Back

15 sec rest

2. Incline Tricep DB Extensions

  • Grab a pair of dumbbells. While on an inclined bench or hill, keep one arm at a 90-degree angle and hold that position (a static hold) while you do 8-10 reps of tricep extensions with the other arm.After 8 – 10 reps, switch arms and do the same thing. After you finish both arms, do two-arm DB (dumbbell) tricep extensions for an additional 8-10 reps.

15 sec rest –

3.21 Pyramid Dips

  • 7 Bottom Half (SINK LOW)
  • 7 Full Range (1:1)
  • 7 Full Range Resistance Curl (2 sec down:5 sec up)

2 minute Jog!!! GO GO GO! Repeat for 3 more sets!

 

Hope you all feel the burn!

Good Luck

 

 

Documents, Fitness Challenge Weekly

Terrible Tuesday Tabata – Plyo March 1st 2016

Hello Everyone,

LSSD-Orange line for white ground2

Keep it simple today!

  1. Frog Jump Burpee’s 45sec

Plank Alternating Shoulder Taps 15 sec

Repeat…once and move on to the next

2. Clapping Push Ups 45 sec

Diamond Hands Tricep Push ups 15 sec

Repeat…once and move on to the next

3. 180 degree squat Jumps 45sec

Man Makers with alternating leg/arm lift 15 sec

Repeat…once and move on to the next

4. Hip ups 45 sec

Toe Touches  15 sec

Repeat…once and move on to the next

 

So remember everyone the importance of pushing yourself to the MAX every round no matter what! If you want to get the most out of it, then it’s mind over matter!

 

Good Luck!