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Saturday, 3 March 2012

Workout Program March 2012

I am currently on my third phase of weight training since starting in September of 2011 again. My Current routine is a 6 day split with 6 sets per day and drop sets for the weights. This is my current program or what I call Phase 3. I record my workouts both on a googledoc and at Fitocracy it's the best workout site on the web! I also use ExRX.net for descriptions of exercises and pictures. It is another great site.

Day 1 Chest & Back

Incline Dumbbell Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Incline Bench Wide Arm Dumbbell Row
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Decline Dumbbell Chest Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Standing Bent Over Rear Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Push-up to Tuck on Stability Ball
3 Sets work to 20+ reps per set

Plank
3 Sets hold as long as possible

Day 2 Shoulders

Kettelbell Single Arm Swings
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Kettelbell Single Arm Snatch & Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Side Lying Dumbbell Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Bent Arm Raise to External Rotation
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Overhead Dumbbell Shrug
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

McGill Sit-Ups
3 Sets work to 20+ reps per set

Day 3 Legs

Single Leg Deadlifts with Medicine Ball Straight Out
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Reverse Lunge with medicine Ball Overhead
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Prisoner Squat
3 Sets work to 20+ reps per set

Weighted Single Leg Step Up
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Weighted Side Lunge Kettelbell
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Side Plank
3 Sets hold as long as possible

Day 4 Back & Bicep

Swiss Ball "W" Raise
3 Sets work to 20+ reps per set

Reverse Grip Bicep Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Dumbbell Row to External Rotation
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Split Stance Hammer Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Bent Over Lat Pulldown
3 Sets work to 20+ reps per set

Plank on Ball - Stir the Pot
Hold 60-90seconds and count rotations

Day 5 Chest & Triceps

Narrow Push-Ups on Medicine Ball
3 Sets max reps per set

Resistance Band & Dumbbell Overhead Tricep Extension
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Incline Dumbbell Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Triple Stop Lying Tricep Extension
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Decline Dumbbell Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

McGill Sit-Ups Bicycle Style
3 Sets max reps per set

Day 6 Legs Redux

Kettelbell Goblet Squat
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Kettelbell Stiff Leg Deadlift
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Wide Leg Kettelbell Squat with Heals Raised
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Clock Lunge
3 Sets work to 20+ reps per set

Bird Dog
3 Sets work to 20+ reps per set

Side Plank with leg Lift
3 sets hold 60-90 seconds leg raise for 5 seconds up then down.

My goal is to do these 6 work outs every week for 9 weeks then switch it up again. My Phase one was a 4 days split for 9 weeks, and Phase 2 was a 5 day split for 9 weeks. On top of the above weights I try and do three cardio sessions a week. I use a mix of Cardio from Tony Horton's P90X, P90X+ and One on One's. I also Try and do 2 Body weight workouts a week.

Other Fitness Articles:Fall 2011 Programs
Workout program March 2012
My Gear February 2012
Fitness My Retrospective

TRX Articles:
TRX an Introduction
TRX Force

TRX Force Tactical
TRX Essential Flexibility

My P90X Series:
Phase I, Phase II, Gear, Phase III, Fitness Options, P90X at 120 Days Out
Health & Fitness Book Reviews:The Primal Blueprint 21 Day Total Body Transformation - Mark Sisson
The Ten Commandments Of Lifting Weights - Jared Zimmerer
Toadally Primal Smoothies - Todd Dosenberry
Caveman Resurection - Jeff Pickett
40 Days to Optimal Health - Dr. Scott Morris
Eat Stop Eat - Brad Pilon
The Primal Blueprint - Mark Sisson
The New Rules of Lifting - Lou Schuler and Alwyn Cosgrove
Bench Press by: Sven Lindqvist
Sly Moves by: Sylvester Stallone
Fit for Eternal Life: A Christian Approach to Working Out, Eating Right, and Building the Virtues of Fitness in Your Soul by: Dr. Kevin Vost
Body for Life 12 Weeks to Mental and Physical Strenght by: Bill Phillips
Lose Fat Not Faith by Jeremy R. Likeness
Living The Good Life: Your Guide to Health and Success by: David Patchell-Evans
Dump your Trainer by: Ashley Marriott and Marc L. Paulsen

2 comments:

Dysfunctional Parrot said...

Kettlebells huh? Now that's something I have to get around to trying out! Do you find they're all they are hyped up to be?

Steven R. McEvoy said...

I really enjoy them give some good variety. I have the Kettelblock from Powerblock and really like it. Doesn't take up much space and has a good range of weight. I do think I will eventually need a heavier one for more of a challenge.