Sample, Full Body, 3-4 Day Per Week Program.
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Choose ONE movement/exercise from the pool included below in parts 1-4, using dumbbells or a barbell. For each exercise, complete 1-2 prep/warmup sets, THEN complete your work sets. Track the weights that you're using for each.
In part 5, choose 3 focus areas/exercises. Note, this entire series should take right around 45-60 minutes...mix, match, tweak, adapt to fit YOUR routine and get jacked.
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1. Light Cardio @ 10-15 minutes of
a. Forward/Backward Treadmill OR Power Walk.
b. Row or Jog.
c. Cycle or Airdyne.
2. Low Body/Legs @ 3-5x5
a. Goblet Squats
b. Front Squats
c. Back Squats
d. Split Squats/Lunges
e. Step-Ups
f. Romanian Deadlifts/Stiff Leg Deadlifts
g. Hex/Trap Bar Deadlifts
3. Upper Push/Press @ 2-4x10
a. Pushups/Bench Press
b. Overhead Presses
c. Dips
PAIRED WITH
3. Upper Pull @ 2-4x10
a. Pullups/Pulldowns
b. Chin-Ups
c. Rows
4. Trunk/Midline @ 2-4x15
a. ANY abs
b. Back Extensions
5. Isolation/Weakness/Focus Areas @ 2-3x20
a. Triceps
b. Biceps
c. Shoulders/Rear Delts
d. Quads
e. Hamstrings
f. Calves
g. Glutes
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On each movement, think SLOW lowering phase (eccentric), full range of motions for the stretch, and FAST on the way up (concentric)...
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Win EVERY Day in 3-5 Ways-
Coach…aka Rodney.