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Saturday, 10 March 2012

Workout Programs Fall 2011

After posting my winter 2012 program I got a number of questions about my fall programs that I mentioned. So here are the 4 and 5 day splits that I used in fall 20 2011.

Four Day Split
Monday
Chest & Triceps

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

Overhead Tricept Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

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

Skull Crusher
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Narrow Pushups
3 Sets work to 20+ reps per set

Tuesday
Back & Biceps

Double Arm Reverse Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

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

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

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

Chin Ups (Bands)
3 Sets Mac Reps
Thursday
Shoulders

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

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

Front Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Upright Row
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Shrugs
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Friday
Legs & Core

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

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

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

Weighted Hip Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps


Plank
3 Sets hold as long as possible

Five Day Split

Monday
Shoulders & Core

Lateral to Front Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps


Front to Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Side Laying Extension Rotations
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps


Hang to Clean
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Plank Scapular Squeeze
3 Sets hold as long as possible

Tuesday
Triceps & Biceps

Negative Biceps Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Skull Crushers - Palm In
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Hammer Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Tricep Extension Inverted Grip
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Wrist Sandwich
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps


Wednesday
Legs

Single Leg Dead Lift
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Curtsy Lunge
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Calf Raises
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Side Lying Leg Lifts - with Bands
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Wide Leg Weighted Squats
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps


Thursday
Chest & Core

Side Plank
3 Sets hold as long as possible

Dumbell Pull Overs
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Stability Ball Bench
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Medicine Ball Push Ups
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Plank with Knee Lifts
3 Sets hold as long as possible

Friday
Back

Single Arm Back Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Barbell Row
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Lat Roll Outs
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Stability Ball Leg Lifts
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Stability Ball Supermans
3 Sets work to 20+ reps per set

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


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