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Weekly Workout Plan



Weekly Workout Plan

 

As part of your New Year's Resolutions, I am sure that you were anxious to get in the gym and develop the best body of your lives. The people who are successful in this world follow through on their New Year's Resolutions and should still be going strong in March. You need to perform a proper cardio routine at least twice, preferably three times, per week of 20-30 minutes each session. The workout needs to consist of a HIIT routine, which means it needs to be high intensity interval training. Intense sprints is where you burn the most fat. Your resting metabolic rate is spiked long after exercise with HIIT exercise. It will catapult your body into a fat-burning state, increase your VO2 max, and even create an anabolic hormonal environment within your body to actually build more muscle mass. Forget the steady state cardio, you should only do HIIT training.Also, your weight training routine needs to be on point.

 

Cardio and Abs:
Interval Training on Treadmill (Switches Speeds and Inclines in which he sprints and jogs)
Lying Combination Crunches- 4 sets x 25 reps
Weighted Rope Crunches- 5 sets x 20 reps
Floor Wipers Superset w/ (Hanging Leg Raises)- 4 x 15 (20)
Twisting Weighted Decline Crunches- 4 sets x 30 reps
 

Legs:
Leg Extensions- 15, 12, 12, 15, 20
Leg Curls-15, 12, 12, 15, 20
Back Squat- 15, 10, 6, 4, 4, 6, 10
Front Squat- 20, 20, 15, 15, 20
Dumbbell Lunges- 15, 4 sets x 12 reps each leg
Seated Calf Raises-5 sets x 30 reps
Standing Calf Raises- 5 sets x 25 reps
 

Back:
Weighted Pull Ups- 20, 15, 10, 10, 10, 15
Deadlifts- 15, 8, 6, 6, 4, 6
Bent Over Barbell Row- 3 sets x 15 reps, 2 sets x 12 reps
T-Bar Row- 4 sets x 18 reps, Drop Set
Close Grip Pulldown- 20, 20, 12, 12, 40
Wide Grip Lat Pulldown- 12, 8, 8, 8, 8, 12
Cable Lat Pulldowns- 4 sets x 15 reps
 

Chest and Shoulders:
Incline Barbell Press- 25, 25, 20, 15, 12, 10
Flat Bench Press- 12, 12, 8, 4, 4, 50 rep rest-pause set
Incline Dumbbell Press Superset w/ (Flyes)- 3 sets x 15 (15)
Dumbbell Lateral Raises Superset w/ (Front Raises)- 4 x 20 (15)
Seated Arnold Press- 15, 15, 10, 6, 6, 10
Smith Machine Press- 15, 15, 8, 8, 20
Dumbbell Shrugs- 8 sets x 25 reps increasing weight
 

Biceps, Triceps:
Chin-Ups Superset w/ (Dips)- 2 warm-up + 5 failure sets each
Standing Barbell Curls S.S. w/ (Skull Crushers)-15,8,8,6,8,10
Preacher Curls Superset w/ (Close Grip Bench Press)- 15, 8, 8, 6, 4, 20 each
Cable Curls Superset w/ Rope Extensions- 4 sets x 15 , 20 each



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