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post #1 of (permalink) Old 05-10-2007, 09:58 PM Thread Starter
dubya
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Join Date: Dec 2006
Location: Nova Scotia, Canada
Posts: 87
 
Please rate my Training Schedule....

It took a lot of tweaking to get to this point but im still not sure if it's as good as I can get it.

Day 1 - Conditioning Work
Day 2 - Weights (Back & Legs)
Day 3 - Conditioning Work
Day 4 - Floor Work
Day 5 - Weights (Chest & Arms)
Day 6 - Conditioning Work
Day 7 - 15-minute workout
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Conditioning Work
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Burpees - 30 sec
Squat Thrusts - 30 sec
Lunge Thrusts - 30 sec
20 Crunches
Plyometric Push-ups (to failure)
Tuck Jumps - 30 sec
(1 minute rest, repeat 2 more times.)

(shoulder circuit(2.5lbs wrist weights)
Straight Punching - 30 sec
overhead punching - 30 sec
Rear delt raises - 30 sec
Lateral raises - 30 sec
shoulder presses - 30 sec
side or front hold - 30 sec
(1 minute rest, repeat 2 more times)

(abs circuit)
Crunches - 1 min
Lying leg raises - 1 min
hanging knee tuck - 1 min
(1 minute rest, repeat 2 more times)
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Weights (Back & Legs)
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Deadlift 4 sets, 10-15 reps.
one-arm dumbbell row 4 sets, 10-15 reps.
Squat jumps 4 sets, 20 reps
Bent-over dumbbell row wide 4 sets, 10-15 reps.
Stiff leg deadlift 4 sets, 10-15 reps.
Lunge jumps 4 sets, 10-15 reps.

Leg superset
Leg press 3 sets, 10-12 reps.
Leg extension 3 sets, 10-12 reps.

Back Tri-set
Seated cable row 3 sets, 10-12 reps.
Front pulldown 3 sets, 10-12 reps.
Standing cable row 3 sets, 10-12 reps.
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Weights Chest & Arms
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Dumbbell bench press 4 sets, 10-15 reps.
Close grip bench press 4 sets, 10-15 reps.
Bent over rows 3 sets, 10-15 reps.
Dumbbell curls 4 sets, 10-15 reps.
Reverse grip curls 4 sets, 10-15 reps.
Tricep kickback 4 sets, 10-15 reps.
overhead tricep extensions 3 sets, 10-15 reps.
Plyometric push-ups 4 sets, to failure.

Arms superset
Standing bicep curls 3 sets, 8-12 reps.
Overhead tricep extensions 3 sets, 8-12 reps.

Chest Tri-set
Flat bench dumbbell press 3 sets, 8-12 reps.
Push-up 3 sets, to failure.
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Floor Work
(30 minutes total)
Burpees - 30 sec
Squat Thrusts - 30 sec
Lunge Thrusts - 30 sec
20 crunches
Plyometric Push-ups to failure
Tuck Jumps - 30 sec
(1 minute rest, repeat 9 more times)
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15-minute workout (without rest)
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Alternate between the Y-squat and the spiderman pushup for three sets of each. Then I perform the remaining three exercises consecutively without rest doing three sets of each.

Y-Squat - 12 reps per set.
Spiderman Push-ups - Eight reps per side.
Wall Slide - 10 reps per set.
Single-leg romanian deadlift - eight reps per leg.
Spiderman lunge - Alternate legs for 20 reps per set.
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