Step up or step down- coop's joint
Below is my workout setup and explained by joe ohrablo.
unless otherwise noted, rest 60-70 seconds between sets
1-extensions 5 sets x 15, add weight to each set and hold 2-3 seconds per rep! fail on the last set
2-squats 5 sets x 10 reps, add weight to each set. FOCUS ON FORM!
3-leg press feet all the way low..come down parallel 3 sets x 15 reps, add weight to each set..push hard on the last set
4-barbell stiff leg deadlifts 4 sets x 8 reps, add weight to each set and fail on last
5-seated leg curls 4 sets x 10 reps, add weight to each set and fail on last
6-calf raise on leg press. 5 sets x 20 reps. add weight to each set
day 2-chest and shoulders
1-incline dumbbell presses (set incline to lowest setting) 5 sets x 10 reps. add weight to each and fail on last set
2-incline flyes 3 sets x 12 reps, add to each and fail on last after failure rest pause 15-20 seconds and fail again
3-flat bench dumbbell presses 3 sets x 10 reps fail on last set
4-incline machine press 2 sets x failure in the 15-20 range. Squeeze every rep hard at the top (just shy of lock out)
day three-back and abs
1-deadlifts 3-4 warm ups then 5 sets x 5 add weight to each work set and push to failure on last set. Rest 120 seconds between sets on the 5 x 5 sets
2-decline, stiff arm, dumbbell pullovers. 3 sets x 12 reps and fail on last set (add to each)
3-pulldowns to front. Shoulder width grip. 3 sets x 10 reps and fail on last
4-seated cable rows 2 sets x 8 reps. fail on both. Back straight with no lean in
5-dumbbell shrugs to the side 4 sets x 8 reps fail on last
6-decline crunches holding a medicine ball 3 sets x 25-30 reps
7-leg raises off a flat bench (butt hanging off) 3 sets x 20-25 reps
8-planks 2 sets x failure
1-incline dumbbell curls super setted with pressdowns 4 rounds. 10 reps on both and fail on last
2-straight bar cable curls super setted with dumbbell skull crushers 4 rounds 8 reps on cable curls and 12 on dumbbell skull crushers. 4 rounds. fail on last
3-two arm dumbbell hammer curls super setted with dips 4 rounds. 15 on hammer curls and failure on dips fail on last set of hammer curls
day six-chest workout two
1-flat bench dumbbell presses. 2-3 warm ups then 5 sets x 5 reps going heavier on each set and failing on last set
2-incline smith machine presses with lowest setting 5 sets x 10 reps add weight to each and failing on last set
3-incline flyes (lowest setting) fst-7 do 7 sets x 10 reps with only 30 seconds rest between sets! squeeze HARD at the top!!
cardio 3 times a week 30 minutes a pop varying the intensity and type.
so one workout walk on treadmill at 4.0 for 30 minutes, one workout do the stepmill at level 8 for 30 minutes and one workout do interval training for 30 minutes. Warm up 5 minutes then do 20 minutes of one minute intense and one minute easy then 5 min cool down.
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