Some people have been asking to post another workout program. Here is one I just wrapped up this past week. It was designed to provide a little break for the joints since we have done a few heavy programs prior to this.
My goal in this program was to get between 10-12 reps per set. If I could do between 12-15 reps then I would up the weight. Likewise if I failed before reaching 10 reps I would lower the weight used. Regardless of the higher reps in this program the mentality is the same – find a weight that will force me to fight for every rep and give maximum effort to reach my desired rep range. The amount of weight, or the number is irrelevant. I am not looking to walk around telling people how much I lifted on this or that exercise. My goal is to stress and overload the muscle to the point that it needs to grow stronger through rest and nutrition to continually handle a larger load and grow larger too.
This is a 3 day split, where we hit each workout once a week. I designed it this way because it fits our schedules better. Plus I like the rest days in between workouts. I feel I am better recovered and recharged to give 100% to every workout.
****Prior to each of these exercises we always warm up and stretch. For me this means 5 minutes or so on a treadmill or bike to raise the body temperature and get the body ready to exercise. Then before the first exercise of every muscle group we will do some light sets, sometimes starting with just the bar as a way to get the feel and form of the exercise and begin to warm up that muscle group. We will also stretch those muscles as well as any supporting muscle groups that are about to be worked. After several light sets, each with an increased weight we will then move on to the working sets you see below.*****
Day 1 Legs
Barbell Lunges 2 sets 10-12 reps per set.
Leg extensions 2 sets 10-12 reps per set.
Lying Leg curls 2 sets 10-12 reps per set.
Day 2 Back and biceps
Pulley Rows 2 sets 10-12 reps per set
Palms-facing lat pulldowns 2 sets 10-12 reps per set
Modified deadlifts 1 set 10-12 reps *Since I want to target the lower back and not involve the legs as much I will only lower the bar to just past my knees while keeping my back arched and flat, and head and chest up. At the point I am going to break that form I raise the bar back up squeezing my lower back muscles.
Incline dumbbell curls 2 sets 10-12 reps
Day 3 Chest, Shoulders, Triceps
Incline dumbbell presses 2 sets 10-12 reps
Decline dumbbell presses 1-2 sets 10-12 reps
Seated barbell military presses 1 set 10-12 reps
Skull Crushers 2 sets 10-12 reps