Smizno 
"To lose the fat jacket"
|
BASIC TRAINING PROGRAM
1 BODY PART PER WEEK – 4 SESSIONS PER WEEK
DAY 1 - LEGS:
QUADS: 1. Alternate regular barbell squats with Smith squats - 2 warm ups and 3 working sets
2. Leg press – 3 working sets
3. Alternate (every other week, for example):
a. Extensions – 3 sets
b. Hack squats.
c. Front squats. Note: It’s fine to use Front Squats in place of standard squats as the first exercise ever now and then.
4. Sissy squats – Every now and then follow exercise #3 with a burnout set of about 15sissy squats.
HAMSTRINGS:
1. Lying leg curls - 1 warm up and 2 working sets
2. Standing leg curls or seated leg curls – 2 working sets
3. Lunges (12 to 15) OR hamstring leans OR straight leg dead lifts – 2 working sets
DAY 2 - CHEST, BICEPS, ABS:
CHEST: 1. Incline bench press - 2 warm ups and 2 to 3 working sets.
2. Incline dumbbell press OR Machine Press (alternate them periodically) -2 sets
3. Pec deck OR incline dumbbell flys OR cable cross-overs
4. Superset - Machine press after #3 (choose a machine you didn’t use in #2).
BICEPS: 1. Straight barbell curls - 1 warm up and 2 working sets
2. ALTERNATE – 2 to 3 sets:
Week one: Preacher curls – alternate between machine, cable, or bench using e-z bar.
Week two: Dumbell curls
3. Dumbbell or cable rope hammer curls as needed for bicep thickness(decrease sets in exercise #2 to 2 sets only).
ABS:
Un-weighted crunches concentrating on peak contraction (blowing all air out and holding for a few seconds) and slow release - 2 to 3 sets to failure. Note: High weight and twisting or side crunches should be avoided! They can overdevelop the oblique muscles and cause a wide waist. Your obliques will develop enough doing other exercises in this program.
DAY 3 - SHOULDERS AND TRICEPS: SHOULDERS:
1. Smith Machine or regular “military†presses - 2 warm ups and 3 working sets.
2. Machine OR Dumbbell Side Laterals – 2 sets
3. SUPERSET – 2 sets
Upright cable or e-z bar rows
Machine press
4. Rear Delts – using reverse pec-deck, cable, or dumbbells
TRICEPS: 1. Cable Push Down - 1 or 2 warm up sets, 2 to 3 working sets (alternate bar with rope)
2. Skullcrushers or overhead cable extensions
2. SUPERSET – 2 sets: Machine tricep extensions Burnout with Tricep Dips OR Dumbbell Kick-Backs
DAY 4 - BACK, CALVES, ABS BACK:
1. Alternate: Partial Dead Lifts or Bent Over Barbell Rows - 2 warm up sets and 3 working sets
2. Alternate: Narrow and wide grip pull ups - 2 sets
3. Alternate:
a. Seated Machine Rows (like a Hammer Strength machine)
b. One arm rows
c. Low cable rows
d. T-rows
4. Cable Pull Down – wide or narrow grip (whichever you didn’t use in #2)
5. Hyperextensions (skip if you did Dead Lifts).
CALVES 1. Standing calf raises – 1 warm up set and 2 working sets (15 to 25 rep range)
2. Seated calf raises – 2 sets
ABS: (same as on day #2) |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
