butts_and_guts' Journal

My workout program
WEEK ONE

During Week 1, concentrate on using super strict form for each exercise and training at a deliberate speed. Perform each movement slowly to maintain constant high tension throughout the entire range of motion. Never swing the weight or cheat in any way. This principle is so effective and demanding, you may have to drop your usual poundage’s slightly to complete all your sets and reps. Don’t forget to do a general body warm up and a couple of light sets you attack your primary work out sets.

Weight workout 1: Days 1&4
Body Part Exercise sets reps

Abs Abdominal Crunch 3 25
Lower Back Back (Hyper) Extension 3 15
Delts Behind Neck Press 3 8-12
Upright Row 3 8-10
Quads Leg Extension 3 10-15
Hack Squat 3 10-15
Hamstrings Lying Leg Curl 3 10-15
Calves Standing Calf Raise 3 20-25
Seated Calf Raise 3 20-25

Aerobics Program
Follow each of the 4 weight workouts with a 30 minute ride on an exercise bike. Program the bike to a level that will elevate
and maintain your pulse in the middle of your target heart-rate zone (roughly 70%-75% of your estimated maximum heart rate).
To calculate your target heart rate, subtract your age from number 220, then multiply by 0.80. By doing your aerobic workout directly after your weight workout, your heart rate will already be elevated, allowing you to reach your fat-burning threshold even quicker.

Weight Workout 2: Days 2&5
Body Part Exercise sets reps
Abs Reverse Crunch 3 25
Chest Bench Press 3-4 8-10
Incline Dumbbell Flye 2 8-10
Lats Behind Neck Pull-Down 3 8-10
Seated Cable Row 2 8-10
(narrow neutral grip)
Triceps Lying Tricep extension 3 8-10
Press Down 2 8-10
Biceps Standing Barbell Curl 3 8-10
Preacher Curl 2 8-10

Nutrition Program
• Eat one Highly nutritious, low-fat meal every 2 ½ -3 hours.
• Try to limit fat intake to about 20% of your daily calories (don’t exceed 25%). Avoid Saturated
Fats.
• Drink an 8oz glass of water at least 6 times a day.
• Increase Protein intake to at least 0.75 grams of protein per pound of bodyweight daily.
• Substitute spices and other condiments for salt.
• Drink a post workout recovery drink that contains 35 grams of high-quality protein and 50 grams of
carbohydrates within 40 minutes of your workout.

WEEK TWO

Supersets
This is a great way to work your muscles quickly and thoroughly. A superset is defined as working two opposing muscle groups back to back, with almost no rest between sets. (An example would be a set of standing barbell curls and triceps pressdowns) This gets more blood into the working area for an even better pump. You might need to lighten the weight somewhat on your second exercise, so experiment to find the weight best suited for you.

Aerobics Program
Either after your weight workout or on your off days, include a 40 minute session on a stair climber. Utilize a program that will elevate your heart rate into your target heart-rate range. You may even break itup into two 20-minute workouts in a single day – just make sure you get your aerobics workouts in.

Nutrition Program
Continue the previous week’s program with the following adjustments:
• Restrict starchy carbohydrates after 3PM
• Increase protein to at least 1 gram of protein per pound of bodyweight
• Take a multivitamin/mineral supplement with your first meal
• Eliminate refined sugars and sweet snacks
• Limit alcohol intake to no more than one glass of red wine or light beer a day
• If you drink soft drinks, consume only low-calorie, low-sodium brands.

Weight Workout 1: Days 1 & 4
BodyPart Exercise Sets Reps
Abs crunch 3 25
Lower Back Back Extension 3 15
Delts Dumbbell press 3 8-10
Lateral Raise* 3 8-10
Quads Leg Press 3 10-15
Hamstrings Lying Leg Curl 3 10-15
Quads Leg Extension 3 10-15
Hamstrings Seated Reverse Leg Curl 3 10-15
Calves Standing Calf Raise 3 20-25
Seated Calf Raise* 3 20-25
*Compound Set

Weight Workout 2: Days 2 & 5
Body Part Exercise Sets Reps
Abs Hanging Knee Raise* 3 10-15
Serratus/
Intercoastals Kneeling Rope Pulldown 3 25
Chest Incline Dumbbell press 3 8-10
Lats T-Bar Row (wide grip) 3 8-10
Chest Cable Crossover 3 8-10
Lats Front Pulldown 3 8-10
Biceps Standing Barbell Curl 3 8-10
Triceps Seated Overhead French Press 3 8-10

*Compound Set
Note from Miss D---
Serratus/Intercostal I think this is somewhere near the Galapagos Islands. 
Cable crossover????? I don’t think I can do these with my shoulders.

WEEK THREE

Tri-sets
This Principle will give you and your partner results – in triplicate! Tri-sets consist of three exercises for the same muscle group with virtually no rest in between. In fact, you rest just briefly after your third exercise before starting the cycle all over again. This rapid pace not only accelerates your heart rate, but gives the particular muscle you’re working a tremendous pump as well. Best of All, because each exercise variation works the muscle from a slightly different angle, the muscle is more thoroughly worked. A word of warning however: this training method is demanding. Also, don’t expect to utilize your usual weights on the final exercise, instead try using about half your workout weight.

Weight Workout 1: Days 1 & 4
Body Part Exercise Sets Reps
Abs Machine Crunch 3 20
Reverse Trunk Twist 3 20
V-Up (on bench) 3 20
Delts Behind Neck Press 3 8-10
Standing Lateral Raise 3 8-10
Front Barbell Raise 3 8-10
Legs Squat 3 10-15
Leg Extension 3 10-15
Lying leg curl 3 10-15
Calves Standing Calf Raise 3 20-25
Donkey Calf Raise 3 20-25
Seated Calf Raise 3 20-25

Days 2 & 5
Chest Incline dumbbell press 3 8-10
Flat Bench Dumbell Slye 3 8-10
Cable Crossover 3 8-10
Lats/Lower back Wide Grip Pull-Up 3 8-10
Bent over barbell row 3 8-10
Back (Hyper) extension 3 8-10
Triceps Lying Tricep Extension 3 8-10
One arm overhead
Tricep extension 3 8-10
Biceps Standing EZ-Bar Curl 3 8-10
Dumbell preacher curl 3 8-10
Concentration Curl 3 8-10

I add to this day:
Crunches and inner/outer thigh machine

WEEK FOUR
GIANT SETS
I’ve dubbed this week “Giant Killer” for good reason: You and your partner will experience some absolutely killer workouts. A Giant set is composed of 4-6 exercises for a particular muscle group, with 30 or fewer seconds of rest between sets. This nonstop onslaught pumps blood into every available muscle fiber. In fact, it’s so intense, you’ll need your partner’s help to focus all your mental and physical energy into getting the most out of each giant set.

Weight Workout 1: Days 1 & 4
Body Part Exercise Sets Reps
Abs Machine Crunch 2 20
Hanging Knee Raise 2 15
V-Up (on bench) 2 20
Roman Chair Sit-Up 2 20
Delts Behind Neck Press 3 8-10
Standing Lateral Raise 3 8-10
Bent over Lateral Raise 3 8-10
Upright Row 3 8-10
Legs Leg Press 3 10-15
Lunge 3 10-15
Leg Extension 3 10-15
Lying Leg Curl 3 10-15
Calves Standing Calf Raise 2 20-25
Donkey Calf Raise 2 20-25
Seated Calf Raise 2 20-25
Leg Press Toe Raise 2 20-25

Weight Workout 2: Days 2 & 5
Body Part Exercise Sets Reps
Chest Bench Press 3 8-10
Dumbell Flye 3 8-10
Incline Dumbell Press 3 8-10
Cable Crossover 3 8-10
Lats/Lower Bent Over Row 3 8-10
Back
Seated Cable Row 3 8-10
Close Grip Pull down 3 8-10
Stiff Legged Deadlift 3 8-10
Triceps
Seated Close Grip/
Overhead Extension 2 8-10
Lying French Press 2 8-10
One-Arm Overhead
Tricep Extension 2 8-10
Pressdown 2 8-10
Biceps
Standing EZ-Bar Curl 2 8-10
Preacher Curl 2 8-10
Concentration Curl 2 8-10
Hammer Curl 2 8-10

Aerobics Program
Train at three 60-minute, low impact aerobics classes or with videotapes at a pace that will keep your heart rate at 60%. Because you will be getting a fair amount of aerobic benefit from your giant set workouts, you’ll probably want to do your cardio work on the days you don’t weight train.

WEEK FIVE
SPEED
The Speed Principle advocates that you couple explosive movements with heavy weights. Choose a weight with which you can perform only 6 repetitions. Be Careful not to sacrifice form, and concentrate on moving the weight up quickly. Do your six reps and then rest and then rest only as long as it takes for your partner to finish his or her set before you move to the next set or exercise. Speed Training focuses on fast-twitch muscles, which are more responsive to heavy, explosive training. This is an excellent variation for developing strength and size abd for busting past training plateaus.

Weight Workout 1: Days 1&4
Body Part Exercise Sets Reps
Abs Machine Crunch 3 25
Lower Back Back Extension 3 15
Delts Dumbbell Press 3 6
Standing Lateral Raise 3 6
Legs Squat 3 6
Lying Leg Curl 3 6
Calves Standing Calf Raise 3 20-25
Seated Calf Raise 3 20-25

Weight Workout 2: Days 2&5
Body Part Exercise Sets Reps
Chest Bench Press 4 6
Dumbbell Flye 4 6
Lats One-Arm Dumbbell Row 3 6
Wide-Grip Pull-Down 3 6
Triceps Lying Overhead Extension 3 6
Pressdown 3 6
Biceps Standing Barbell Curl 3 6
Hammer Curl 3 6

Aerobics Program
Follow each weight-training session with a 30 minute cross-training aerobic workout. Maintain a pace that will keep your heart rate between 70%-80%. If you’re training in the gym, so 10 minutes on the treadmill, 10 minutes on the bike and 10 minutes on the stair climber. Outside the gym, alternate between jogging laps and sprints on the track and/or stairs.

WEEK SIX
PRE-EXHAUSTION
This is a great way for you and your partner to target lagging muscle groups. Start with an isolation exercise and take your set to failure. Immediately follow it with a compound movement that involves the assisting muscle. (For example, do a set of bent-over lateral raises to failure, isolating the rear delts. Then do behind-neck barbell presses, hitting the delts, triceps and upper chest.) This form of training is so intense, you’ll have to lower the weight on the second exercise.

WEIGHT WORKOUT 1: DAYS 1&4
BODYPART EXERCISE SETS REPS
Abs Bent Knee-Up 3 25
Hanging Leg Raise 3 25
Delts Bent-Over Lateral Raise 3 8-10
Behind-Neck Press 3 8-10
Quads Leg Extension 4 10-15
Hack Squat 4 10-15
Hamstrings Lying Leg Curl 3 10-15
Leg Press
(feet high on platform) 3 10-15
Calves Seated Calf Raise 3 20-25
Standing Calf Raise 3 20-25

WEIGHT WORKOUT 2: DAYS 2&5
BODYPART EXERCISE SETS REPS
Chest Incline Flye 4 8-10
Incline Dumbbell Press 4 8-10
Lats Wide-Grip Pull-Down 3 8-10
Wide-Grip T-Bar Row 3 8-10
Triceps Pressdown 3 8-10
Dip 3 8-10
Biceps Concentration Curl 3 8-10
Standing Barbell Curl 3 8-10

AEROBICS PROGRAM
Since your weight-training workouts are so exhaustive, your cardio workouts should be less intensive and more fun. On the days you don’t weight train, do a 60-minute aerobic at a pace that keeps your heart rate at 60%. Some fun options: aerobic dance, step aerobics, speed walking. Swimming, mountain biking, in-line skating, aerobic boxing or basketball.

Current Mood: optimistic
Current Music: Maniac** Flash Dance

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