Week one:
Hit one group twice a day. Each excercise is performed with square shoulders and a tense torso. If your stomach pushes out or your shoulders move during an excercise that does not specifically require these actions then you need to drop weight.
Warm up everyday with ten pull ups and run through the exercises to be performed with bar/cable/machine empty
First set: 5-7 rep 80% of max, 5-7 rep 50% of max, finish off 2 minute burn with 30% of max
Second set: 5-7 rep 80% of max, 5-7 rep 50% of max, finish off 2.5 minute burn with 30% of max
The first week I broke down each muscle group and ordered them as below:
Shoulders
Front/lateral raises
Upright rows
Dumbbell Shoulder Press
Legs
Squats (half way through each set I switch from standard to wide leg)
Dead lifts (half way through I switch from standard to sumo)
Leg press
Chest
Dumbbell bench
Incline fly
Decline fly
Back
Reverse Fly
Cable row
Lat pull down
Triceps
Overheard dumbbell extensions
Single arm cable push downs
Weighted Dips
Biceps
Dumbbell curl
Cable curl
Dumbbell hammer curl
Cardio day Ab blast x2 sets
25 bicycle
25 mule kicks
25 elbow to knee (actually 50 if you count each direction separately)
25 leg lifts
25 crunches
25 v ups (who invented these horrible things???)
Each week you are to increase the time by 30 seconds. So your second week looks as so:
First set: 5-7 rep 80% of max, 5-7 rep 50% of max, finish off 2.5 minute burn with 30% of max
Second set: 5-7 rep 80% of max, 5-7 rep 50% of max, finish off 3 minute burn with 30% of max
(edited from its original version to reflect what exercises I actually perform)
