KataKlysm954
Registered
SUMMER WORKOUT ROUTINE (DAY WRITTEN - 6-6-07)
MONDAY - LEGS / calves :
start out first by walking, or doing any cardio exercise. walk until you break into a sweat (approx 5 mins)
perform the exercises in the following orders
Monday - Thighs/Hamstrings/Calves
1) Squats
sets total : 8
Set 1: 10 reps <-- decent amount of weight that you can push 10 of without fatigueing yourself
set 2: 8 reps <-- heavier where you can only do around 8-10 *only do 8 thow*
set 3: 8 reps <-- same as set 2
set 4: 6 reps <-- heavy
set 5: 4 reps <-- heavy
set 6: 6 reps <-- start drop pyramiding now. (go lighter)
set 7: 8 reps <-- lighter then set 6
set 8: 10 reps <-- light then set 7
2) Calf Raises
sets total : 5
set 1: 12 reps <--- mid amount of weight
set 2: 10 reps <--- mid-heavy
set 3: 8 reps <--- heavy
set 4: 8 reps <--- heavy
set 5: 25 reps <--- light weight ; burn out
3) Lying leg curl
sets total: 3
set 1: 8-10 reps
set 2: 8-10 reps
4) Leg Extensions
sets total: 2
set 1: 8-12 reps <-- this is the finisher to give you the massive pump
set 2: 8-12 reps
Tuesday: rest day
Wendsday - Chest/Biceps/Triceps
1) Incline dumbbell press
sets total: 5
set 1: 8 reps <-- medium
set 2: 8 reps <-- medium-heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
set 5: 12 reps <-- light weight, slow and focused control.
2) Dumbbell bench press (flat bench)
sets total: 6
set 1: 8 reps <-- medium-heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy as i can go, look for a weight that you can perform 4-5 reps with.
set 5: 8 reps <-- medium weight
set 6: 12 reps <-- light weight, slow and focused control.
3) Flat bench dumbbell flyes
sets total: 3
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
4) Dumbell bicep curls
set total: 4
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- as heavy as you can go that will allow you to perform 4 clean reps.
5) Dumbell tricept extensions
sets total: 4
set 1: 8 reps <-- mid-heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
set 4: 6 reps <-- heavy
6) Cable push-downs (can use rope or other attachment of preferance)
sets total: 4
set 1: 8 reps <-- heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
7) optional for getting a good pump and overall muscle mass - pushups : do partials to focus more on chest.
or full range push up for general mass and overall development.
Thursday: rest day
Friday - Back/Shoulders/Traps/Abs
1)Lat pulldowns
sets total: 4
set 1: 8 reps <-- medium
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
2)Barbell Deadlifts
sets total: 6
set 1: 12 reps <-- light weight for warming up
set 2: 10 reps <-- little heavier
set 3: 8 reps <-- mid-heavy
set 4: 6 reps <-- heavy
set 5: 6 reps <-- heavy
set 6: 4 reps <-- heavy
3)Bent over barbell rows
sets total: 5
set 1: 8 reps <-- midium weight
set 2: 8 reps <-- heavier
set 3: 6 reps <-- heavy
set 4: 6 reps <-- heavy
set 5: 12-25 reps <-- burn out go until failure
4)Shoulder press *dumbbell or barbell*
sets total: 3
set 1: 8 reps <-- w/e u can do for 8-10
set 2: 8 reps <-- what u can do for 8 reps
set 3: 6 reps <-- heavy
5)Arnold presses (dumbbell)
sets total: 2
set 1: 8 reps <-- heavy
set 2: 6 reps <-- heavy
6)Upright rows
sets total: 3
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
7)Dumbbell shrugs
sets: 4
set 1: 8 reps <-- medium heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 8 reps <-- as heavy as you can go to get 8 reps
Saturday: Cardio day
Sunday: Cardio and abs
MONDAY - LEGS / calves :
start out first by walking, or doing any cardio exercise. walk until you break into a sweat (approx 5 mins)
perform the exercises in the following orders
Monday - Thighs/Hamstrings/Calves
1) Squats
sets total : 8
Set 1: 10 reps <-- decent amount of weight that you can push 10 of without fatigueing yourself
set 2: 8 reps <-- heavier where you can only do around 8-10 *only do 8 thow*
set 3: 8 reps <-- same as set 2
set 4: 6 reps <-- heavy
set 5: 4 reps <-- heavy
set 6: 6 reps <-- start drop pyramiding now. (go lighter)
set 7: 8 reps <-- lighter then set 6
set 8: 10 reps <-- light then set 7
2) Calf Raises
sets total : 5
set 1: 12 reps <--- mid amount of weight
set 2: 10 reps <--- mid-heavy
set 3: 8 reps <--- heavy
set 4: 8 reps <--- heavy
set 5: 25 reps <--- light weight ; burn out
3) Lying leg curl
sets total: 3
set 1: 8-10 reps
set 2: 8-10 reps
4) Leg Extensions
sets total: 2
set 1: 8-12 reps <-- this is the finisher to give you the massive pump
set 2: 8-12 reps
Tuesday: rest day
Wendsday - Chest/Biceps/Triceps
1) Incline dumbbell press
sets total: 5
set 1: 8 reps <-- medium
set 2: 8 reps <-- medium-heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
set 5: 12 reps <-- light weight, slow and focused control.
2) Dumbbell bench press (flat bench)
sets total: 6
set 1: 8 reps <-- medium-heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy as i can go, look for a weight that you can perform 4-5 reps with.
set 5: 8 reps <-- medium weight
set 6: 12 reps <-- light weight, slow and focused control.
3) Flat bench dumbbell flyes
sets total: 3
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
4) Dumbell bicep curls
set total: 4
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- as heavy as you can go that will allow you to perform 4 clean reps.
5) Dumbell tricept extensions
sets total: 4
set 1: 8 reps <-- mid-heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
set 4: 6 reps <-- heavy
6) Cable push-downs (can use rope or other attachment of preferance)
sets total: 4
set 1: 8 reps <-- heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
7) optional for getting a good pump and overall muscle mass - pushups : do partials to focus more on chest.
or full range push up for general mass and overall development.
Thursday: rest day
Friday - Back/Shoulders/Traps/Abs
1)Lat pulldowns
sets total: 4
set 1: 8 reps <-- medium
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
2)Barbell Deadlifts
sets total: 6
set 1: 12 reps <-- light weight for warming up
set 2: 10 reps <-- little heavier
set 3: 8 reps <-- mid-heavy
set 4: 6 reps <-- heavy
set 5: 6 reps <-- heavy
set 6: 4 reps <-- heavy
3)Bent over barbell rows
sets total: 5
set 1: 8 reps <-- midium weight
set 2: 8 reps <-- heavier
set 3: 6 reps <-- heavy
set 4: 6 reps <-- heavy
set 5: 12-25 reps <-- burn out go until failure
4)Shoulder press *dumbbell or barbell*
sets total: 3
set 1: 8 reps <-- w/e u can do for 8-10
set 2: 8 reps <-- what u can do for 8 reps
set 3: 6 reps <-- heavy
5)Arnold presses (dumbbell)
sets total: 2
set 1: 8 reps <-- heavy
set 2: 6 reps <-- heavy
6)Upright rows
sets total: 3
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
7)Dumbbell shrugs
sets: 4
set 1: 8 reps <-- medium heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 8 reps <-- as heavy as you can go to get 8 reps
Saturday: Cardio day
Sunday: Cardio and abs
