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Sample Routine - 3 days Equipment: Intermediate

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Sample Routine - 3 days Equipment: Intermediate

Post by Canuck Singh on Mon Mar 08, 2010 1:13 am

Following plan: Warm up, followed by heavy compounds, followed by assistance work, followed by conditioning work, and room for cardio if desired, and stretching

This plan is going to be implemented for 4 weeks to begin with, and takes place on 3 days:

Day 1:
QUADS
- Warm up with body weight squats

- Machine Leg Press (warm up 3 sets progressive weight): 3 sets x 10 reps

- Barbell Controlled Squats: 2 sets x 10 reps

- Bodyweight Lunge: Walking lunge for 20 steps

BICEPS
- Barbell Curl: 2 sets x 10 reps

- Dumbell Curl: 2 sets x 10 reps

CALVES
- Standing 2 feet calf raise: 2 sets x 10 reps

- Supported 1 leg calf raise: 2 sets x 10 reps

CONDITIONING
- Burpees: Complete as many sets as it takes to break a sweat

- Skip Rope: 1-3 minutes to begin with

STRETCHES: to end with All for 30 seconds
- Quad stretch (hand on same side leg)
- Quad Stretch (hand on opposite side leg)
- Calf stretch
- Bicep Stretch

DAY 2:
Chest:
- Push Ups to warm Up

- Barbell Bench Press: 3 sets x 10 reps

- Single Arm Dumbell Prees: 2 sets x 10 reps (left arm, then right arm, etc)

SHOULDERS
- Barbell Shoulder Seated Military Press: 2 sets x 10 reps

- Dumbbell side lateral raises: 2 set x 10 reps

TRICEPS
- Tricep Cable Press Down: 3 sets x 10 reps

CONDITIONING:
- Farmer Walk: for 30 seconds at a time with Dumbells

Cardio:
- Shadow Boxing & Kicking: begin with 1-3 minutes, should be 30-60 seconds constant non-stop with 30s breaks
STRETCHING
- Chest stretch:
- Deltoid Stretch:
- Tricep Stretch:
DAY 3
Low Back - Hamstrings
- Deadlift: Warm up then 3 sets of 8 reps

- Good Mornings: 2 sets x 8 reps

Upper Back
- DB Rows: 2 sets x 10 reps

- Pull Downs: 2 sets x 10 reps

TRAPS
- Dumbell Shrugs: 3 sets of 10 reps

CONDITIONING:
- Hops + Side Stepping Drill: Basically complete hops for 10 meters, and then side lunge your way back to the start, repeat and side lunge back the other way
CARDIO
- Machine of your choice for 10 minutes
STRETCHES:
- Hamstring Stretch:
- Hug Stretch:
- Lunge Stretch:

That's it for 3 days of the week.
- You will notice I didn't include any abdominal work. As the workouts would become excessively long, its probably best to do abdominal work on the 2 days off. Include crunches, leg raises, ab rollouts, and static holds for abs on those 2 days off-
- Take 2 days a week to rest
- Supplement your training with juice and protein
- Always warm up appropriately before training, get the heart rate up and the sweat going
- Always warm up progressively for each exercise you begin with
- Use LIGHT weights to begin with, and work on slow controlled reps to get used to the form and full range of your own available motion. Do not force exercises, and don't continue if something is uncomfortable or causes pain
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