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Sample Routine - 3 days Equipment: Intermediate

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Sample Routine - 3 days Equipment: Intermediate Empty 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
Sample Routine - 3 days Equipment: Intermediate Body_weight_squats
- Machine Leg Press (warm up 3 sets progressive weight): 3 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate GLPH1100_Leg%2520Press
- Barbell Controlled Squats: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Ar_dl
- Bodyweight Lunge: Walking lunge for 20 steps
Sample Routine - 3 days Equipment: Intermediate Walking-lunge_0
BICEPS
- Barbell Curl: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Keys410a
- Dumbell Curl: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Dbcurls
CALVES
- Standing 2 feet calf raise: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Ex_standing_calf_raise
- Supported 1 leg calf raise: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Standing_calf_raise_1
CONDITIONING
- Burpees: Complete as many sets as it takes to break a sweat
Sample Routine - 3 days Equipment: Intermediate 2006_04_17_body_work_4
- Skip Rope: 1-3 minutes to begin with
Sample Routine - 3 days Equipment: Intermediate Pro_skip_rope_centre_500_49173
STRETCHES: to end with All for 30 seconds
- Quad stretch (hand on same side leg) Sample Routine - 3 days Equipment: Intermediate 0198631472.quad-stretch.1
- Quad Stretch (hand on opposite side leg) Sample Routine - 3 days Equipment: Intermediate QuadStretch
- Calf stretch Sample Routine - 3 days Equipment: Intermediate Stretch_calf
- Bicep Stretch Sample Routine - 3 days Equipment: Intermediate 82_new

DAY 2:
Chest:
- Push Ups to warm Up
Sample Routine - 3 days Equipment: Intermediate Pushup
- Barbell Bench Press: 3 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Bench_press
- Single Arm Dumbell Prees: 2 sets x 10 reps (left arm, then right arm, etc)
Sample Routine - 3 days Equipment: Intermediate Chest-exercises-one-arm-flat-bench-bumbbell-flyes
SHOULDERS
- Barbell Shoulder Seated Military Press: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Impins%2520cu%2520haltera%2520din%2520sezut%2520de%2520la%2520piept
- Dumbbell side lateral raises: 2 set x 10 reps
Sample Routine - 3 days Equipment: Intermediate Lateral2
TRICEPS
- Tricep Cable Press Down: 3 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Pushdowns
CONDITIONING:
- Farmer Walk: for 30 seconds at a time with Dumbells
Sample Routine - 3 days Equipment: Intermediate Cannon_walk
Cardio:
- Shadow Boxing & Kicking: begin with 1-3 minutes, should be 30-60 seconds constant non-stop with 30s breaks
STRETCHING
- Chest stretch: Sample Routine - 3 days Equipment: Intermediate Pepup_11_2
- Deltoid Stretch: Sample Routine - 3 days Equipment: Intermediate Stretch_deltoid
- Tricep Stretch: Sample Routine - 3 days Equipment: Intermediate Shoulder%2520triceps%2520stretching
DAY 3
Low Back - Hamstrings
- Deadlift: Warm up then 3 sets of 8 reps
Sample Routine - 3 days Equipment: Intermediate Deadlift
- Good Mornings: 2 sets x 8 reps
Sample Routine - 3 days Equipment: Intermediate Wrk_goodmornings1
Upper Back
- DB Rows: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Back-6b
- Pull Downs: 2 sets x 10 reps
Sample Routine - 3 days Equipment: Intermediate Image48274
TRAPS
- Dumbell Shrugs: 3 sets of 10 reps
Sample Routine - 3 days Equipment: Intermediate 202877548_4d79cd1281_m
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: Sample Routine - 3 days Equipment: Intermediate H5551179
- Hug Stretch: Sample Routine - 3 days Equipment: Intermediate Hugging
- Lunge Stretch: Sample Routine - 3 days Equipment: Intermediate 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
Canuck Singh
Canuck Singh
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