My goal for this year is to put back on the 9 kg's (20lbs ish) I've lost over the past few years due to working full time as a dive instructor.
I'm now in the 2nd phase of the exercise plan. The first phase was designed to raise my fitness levels and increase mass. It also had to burn off a lot of the 'baleada' weight I gained on my stomach while working in Honduras.
Here it is:
Day 1
Superset
* Dumbbell Chest Press with Swiss Ball Tempo: 3/0/3/0
* Push-Ups 25 reps
* Rest: 1 minute
* Repeat: 3 sets for 12 reps
Superset
* Lat Pulldowns Tempo: 3/0/3/0
* External Shoulder Rotations with Tubing Tempo: 2/0/2/0
* Rest: 1 minute
* Repeat: 3 sets of 12 reps
Cable Side Raises Tempo: 3/0/3/0
Repeat: 3 sets of 12 reps each arm
Superset
* Straight Bar Curl Tempo: 3/0/3/0
* Repeat: 3 sets of 12 reps
* Close Grip Bar Push-Up Tempo: 5/0/5/0
* Repeat: 3 sets of 12 reps
* Rest: 1 minute
Day 2
* Single Leg Squat Tempo: 3/0/3/0
* Repeat: 3 sets of 12 reps each leg
* Rest: 1 minute
Superset
* Balance Board Lunge Tempo: 4/0/4/0
* 12 reps each leg
* Split Leg Box Jump 30 jumps
* Repeat: 3 sets
* Rest: 1 minute
Superset
* Jack Knife with Swiss Ball Tempo: 2/0/2/0
* Swiss Ball Crunch Tempo: 2/0/2/0
* Repeat: 3 sets of 20 reps
* Rest: 1 minute
Day 3
Circuit
* Walking Lunges 30 reps
* Push-Ups 100 reps
* Swiss Ball Crunch 50 reps
* 1-Minute Sprint at 80% THR
* Inch Worms 30 reps
* Lat Pulldowns 50 reps
* Stair Climbing up and down one flight = 1 reps for 20 reps
* Rest: 1 minute
* Repeat: 3 sets
The key to this exercise is to notice the tempo (e.g 2/0/2/0) This means the the initial phase of the exercise should take 2 secs, with 0 sec rest and the 2 secs return. So you really have to focus on the lift as you're muscles are under constant tension. Took me about a week to guage this properly.
If this looks minimal wait; on workout days you begin with a 10 minute cardio workout and then to finish a 20 min swim or run ( I have an annoying knee pain so either swam or went used a rowing machine)
On non-weights days you need a 25-30 minute interval train. Running is recommended, but I used either a step machine or rower due to the knee problem.
Try not to spend more than 1 hour doing the workout as it will feel like a grind otherwise.
The results were amazing, after 6 weeks I can see heaps of definition and fitness levels are through the roof.
I've since moved onto this one, which is more for mass building and cuts right back on the cardio.
Day One Power Circuit
3 circuits of 10 reps per exercise
* Clean and Press
* Weighted Knee
* Dumbbell Weighted Step-Ups
* Pull-Ups
* Incline Push-Ups
* Triceps Dips
Day Two Chest and Back
Following Day Ones Power Circuit, you will focus on two body parts a day for the next three days. For this perform 10 reps for 4 sets, resting for two to three minutes in between.
* Incline Bench Press
* Pull-Ups
* Incline Push-Ups
* Incline Pec Flys
Day Three Legs
* Squats
* Straight Leg Deadlift
* Hamstring Curl
* Dumbbell Weighted Lunge
Day Four Shoulders and Arms
* Incline Biceps Curls
* Triceps Dips
* Lateral Raises
* Shoulder Press
Day Five Power Circuit
3 circuits of 10 reps per exercise
* Clean and Press
* Weighted Knee Raise
* Weighted Step-Ups
* Pull-Ups
* Incline Push-Ups
* Triceps Dips
I'm only 3 days into this one. At the moment I'm only doing 5 minutes warm-up cardio for the Power circuits. With the aim of doing a long cardio session on the weekend. A little extreme as it does push it 2 six days, but again I try to workout for up to an hour, so I don't dread going to the gym
Let me know what you think
~~ Stew
I'm now in the 2nd phase of the exercise plan. The first phase was designed to raise my fitness levels and increase mass. It also had to burn off a lot of the 'baleada' weight I gained on my stomach while working in Honduras.
Here it is:
Day 1
Superset
* Dumbbell Chest Press with Swiss Ball Tempo: 3/0/3/0
* Push-Ups 25 reps
* Rest: 1 minute
* Repeat: 3 sets for 12 reps
Superset
* Lat Pulldowns Tempo: 3/0/3/0
* External Shoulder Rotations with Tubing Tempo: 2/0/2/0
* Rest: 1 minute
* Repeat: 3 sets of 12 reps
Cable Side Raises Tempo: 3/0/3/0
Repeat: 3 sets of 12 reps each arm
Superset
* Straight Bar Curl Tempo: 3/0/3/0
* Repeat: 3 sets of 12 reps
* Close Grip Bar Push-Up Tempo: 5/0/5/0
* Repeat: 3 sets of 12 reps
* Rest: 1 minute
Day 2
* Single Leg Squat Tempo: 3/0/3/0
* Repeat: 3 sets of 12 reps each leg
* Rest: 1 minute
Superset
* Balance Board Lunge Tempo: 4/0/4/0
* 12 reps each leg
* Split Leg Box Jump 30 jumps
* Repeat: 3 sets
* Rest: 1 minute
Superset
* Jack Knife with Swiss Ball Tempo: 2/0/2/0
* Swiss Ball Crunch Tempo: 2/0/2/0
* Repeat: 3 sets of 20 reps
* Rest: 1 minute
Day 3
Circuit
* Walking Lunges 30 reps
* Push-Ups 100 reps
* Swiss Ball Crunch 50 reps
* 1-Minute Sprint at 80% THR
* Inch Worms 30 reps
* Lat Pulldowns 50 reps
* Stair Climbing up and down one flight = 1 reps for 20 reps
* Rest: 1 minute
* Repeat: 3 sets
The key to this exercise is to notice the tempo (e.g 2/0/2/0) This means the the initial phase of the exercise should take 2 secs, with 0 sec rest and the 2 secs return. So you really have to focus on the lift as you're muscles are under constant tension. Took me about a week to guage this properly.
If this looks minimal wait; on workout days you begin with a 10 minute cardio workout and then to finish a 20 min swim or run ( I have an annoying knee pain so either swam or went used a rowing machine)
On non-weights days you need a 25-30 minute interval train. Running is recommended, but I used either a step machine or rower due to the knee problem.
Try not to spend more than 1 hour doing the workout as it will feel like a grind otherwise.
The results were amazing, after 6 weeks I can see heaps of definition and fitness levels are through the roof.
I've since moved onto this one, which is more for mass building and cuts right back on the cardio.
Day One Power Circuit
3 circuits of 10 reps per exercise
* Clean and Press
* Weighted Knee
* Dumbbell Weighted Step-Ups
* Pull-Ups
* Incline Push-Ups
* Triceps Dips
Day Two Chest and Back
Following Day Ones Power Circuit, you will focus on two body parts a day for the next three days. For this perform 10 reps for 4 sets, resting for two to three minutes in between.
* Incline Bench Press
* Pull-Ups
* Incline Push-Ups
* Incline Pec Flys
Day Three Legs
* Squats
* Straight Leg Deadlift
* Hamstring Curl
* Dumbbell Weighted Lunge
Day Four Shoulders and Arms
* Incline Biceps Curls
* Triceps Dips
* Lateral Raises
* Shoulder Press
Day Five Power Circuit
3 circuits of 10 reps per exercise
* Clean and Press
* Weighted Knee Raise
* Weighted Step-Ups
* Pull-Ups
* Incline Push-Ups
* Triceps Dips
I'm only 3 days into this one. At the moment I'm only doing 5 minutes warm-up cardio for the Power circuits. With the aim of doing a long cardio session on the weekend. A little extreme as it does push it 2 six days, but again I try to workout for up to an hour, so I don't dread going to the gym
Let me know what you think
~~ Stew