Next Level strong - WEEKs 1 & 2
The max numbers are FANTASTIC! Now let's REALLY see what we can do over the next 8-10 weeks.
Weeks 1 & 2 are setup here and the week has three lifts in it. I would like at least 3 days of cardio but no more than 5.
EQUIPMENT NEEDED:
- BARBELL AND RACK WITH VARIOUS WEIGHTS
- BENCH
- LOW BACK EXTENSION BENCH
- PULL-UP BAR
BEAUTY IN IT'S SIMPLICITY.....TIME TO GET STRONGER AND REFINE THE MOVEMENTS.
WEEK 1: WORKOUT A ON MONDAY & FRIDAY, WORKOUT B ON WEDNESDAY
WEEK 2: WORKOUT A ON WEDNESDAY, WORKOUT B ON MONDAY & FRIDAY
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
WORKOUT A
BARBELL BACK SQUAT
WARM UP FOR 1 SET OF 5 @ 70%
- 3 X 5 REPS @ 82.5%
- REST :75-90 BETWEEN SETS
oVERHEAD pRESS
WARM UP FOR 1 SET OF 5 @ 70%
- 3 X 5 REPS @ 77.5%
- REST :75-90 BETWEEN SETS
DEADLIFT
WARM UP FOR 1 SET OF 5 @ 70%
- 3 X 5 REPS @ 77.5%
- REST :75-90 BETWEEN SETS
HOLLOW ROCK
3 X 15-20 REPS
- REST :60 BETWEEN SETS
CARDIO AT BOTTOM OF PAGE
WORKOUT B
BARBELL BACK SQUAT
BARBELL FLAT BENCH PRESS
WARM UP FOR 1 SET OF 5 @ 70%
- 3 X 5 REPS @ 77.5%
- REST :75-90 BETWEEN SETS
BARBELL FLAT BENCH PRESS
WARM UP FOR 1 SET OF 5 @ 70%
- 3 X 5 REPS @ 77.5%
- REST :75-90 BETWEEN SETS
BACK EXTENSION GHD
3 X 10 REPS
- :60-:75 REST BETWEEN SETS
CARDIO ON MONDAYS AND FRIDAYS
FINISH DAY FIVE WITH CARDIO IN 20-24 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL - working at a 2:1 ratio.
WALK - JOG - WALK
JOG - RUN - JOG
PACED ROW - SPRINT ROW - PACE ROW
PACE CYCLE - SPRINT CYCLE - PACE CYCLE