Posts Tagged Upright Rows

SSS 06- Buffing Experienced Phase 4 detailed POA!

“Buffing”

3day split- using “paired circuits”

5 lifting

4 intervals

+2 extra 20 min cardios

Monday: Legs, Abs and 20 min cardio

LEGS

Paired circuit #1-
Squats
4×6-8
Calf raises
4×6-8 2 sets toes in, 2 sets toes out

Paired circuit #2-
Plie Butt Squats
3×8-10
Walking Lunges
3×15

Paired circuit #3-
Knee Extensions- toes out a tish
4×6-8
Leg Curls
4×6-8
Paired circuit #4-
Dead Lifts
2-3×8
Laying side leg lifts
2-3×25

Paired circuit #5-ABS~
Knee Ups- to front and sides
Lower Back Extensions

20 min cardio- example: walking on incline on Treadmill

And some more abs~

Paired circuit #6-
hands on hammies sit ups -2 sets to fail
knee ups on roman chair-2 sets to fail

Tues:Back/Sh/Biceps and Intervals

BACK, BICEPS, SHOULDERS

Paired circuit #1-
Pull-ups (negatives 5sec)
3×6-8
Upright rows
3×8-10

Paired circuit #2-
Rows
3×6-8
DB Bicep curls
3×6-8

Paired circuit #3-
Lat pull downs
3×6-8
one arm at a time lateral raises
3×6-8

Paired circuit #4-
Standing DB Military
3xfailure (10 rep range)
Crunches 3×15 slow

Paired circuit #5-
ez bar bicep curls
3×5-6
Knee Ups- to front and sides

Intervals-immediately after lifting- running on treadmill @2%incline
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Wed: Chest/Triceps and intervals plus 20 mins extra cardio

CHEST, TRICEPS

Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8

Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure

Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)

Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc)
+20 mins additional steady cardio after intervals…move to another mode if bored

Thurs: Repeat Monday

Fri: Repeat Tuesday

Sat:No Lifting- just intervals and ABS~

Go for an run outside integration even minutes as harder paced intervals- total of 20 mins
then…
ABS–CPTME….SIMPLE 7 for 7

1. Passive Abs
2. Sit ups- hands on hammies
3. Vacuums!! 10- 10 seconds daily
4. Knee ups- roman chair are best
5. Traditional AB crunch
6. Ball Crunches
7. Cats/Dogs

Sun:off