1
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2
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- Monday
- Tuesday
- Wednesday
- Thursday
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3
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- Rep – One complete motion of an exercise (e.g. one box jump)
- Set – One full exercise with however many reps given (e.g. 20 box jumps)
- Spotter – Someone to watch and help you, to make sure you do not hurt
yourself
- Max – The most amount of weight you can lift (usually found once a
month)
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4
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5
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- Four sets of as many reps as you can.
- 80% of your max
- Make sure you have a spotter
- Do not lift legs
- Do not arch back
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6
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- Three sets of as many reps as you can
- 80% of max
- Make sure you have a spotter
- Arch back slightly
- Bring bar down to chest, past chin, not onto chest
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7
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- Twelve Reps
- Choose a weight you are comfortable with
- Rotate dumbbells so that you squeeze your chest together (start by your
chest and push up)
- Three Sets
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8
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- Twelve reps of curls (down to forehead), twelve reps of close grip bench
presses
- Choose a weight you will struggle with to complete the exercise
- Three sets
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9
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- Three sets of 12-15 reps.
- Make sure you bend at the elbows, do not use your shoulders
- Do not lean into the weight
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10
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- Two sets of as many reps as you can manage
- Make sure to challenge yourself. This is the last exercise of the day,
you should be exhausted afterwards.
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11
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12
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- Four sets of eight reps
- Use your full range of motion
- Do not hunch your back
- You can pull the weights to either the front or to the back of your
body, it doesn’t matter which way you go.
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13
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- Four sets of eight reps
- Pull the handle all the way to your chest
- Do not lean backwards during the lift
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14
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- Three sets of eight reps
- Back straight, HEAD UP
- Pull the bar all the way to your chest
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15
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- Eight reps full motion, eight reps half motion, starting at the top, and
eight reps half motion, starting at the bottom
- Do not sway with weights
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16
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- Three sets of sixteen reps (eight with each arm)
- Do not sway your body
- Rotate palms as you lift
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17
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- Two sets of as many reps as you can
- If you cannot do a pull up, hold yourself at the position shown (left
bottom)
- This is an important step in building muscle, work until your arms give
out!
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18
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19
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- Eight reps of 80% of your max squat
- Make sure you wear a belt
- Make sure you have a spotter
- Bend your legs so that they form a 90 degree angle, then stand up again
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20
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- Three sets of twenty reps (ten with each leg)
- Bend so that your lower knee scrapes the floor, and explode back to
standing position
- Keep back straight and head up
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21
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- Two sets of 8-12 reps
- Bend your legs so that the bar hits your backside after each rep
- It helps to hold the handles under the platform as you lift
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22
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- Two sets of 8-12 reps
- Lift so that your knees are straight, hold the position for two to three
seconds each rep.
- Try to keep your backside on the seat, hold handles if necessary
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23
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- Two sets of 20-30 reps
- Use some kind of raised platform
- Stand on the balls of your feet for three seconds each rep
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24
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- Three sets of twenty steps
- These should be sprinted
- You should barely be touching the ground or the box
- A spotter is handy, to keep the box in place, but not necessary
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25
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- Three sets of twenty jumps
- The floor should be like lava, jump hard and fast
- A spotter is helpful to hold the box in place, but not necessary
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26
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27
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- Three sets of six to eight reps per set
- Make sure the bar comes within an inch of your shoulder blades
- Start with light weights, this gets hard on the 3rd set
- Make sure you have a spotter
- Keep back straight
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28
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- Three sets of 12-15 reps per set
- DO NOT ROLL SHOULDERS
- Lift straight up and down, hold in top position for approximately two
seconds per rep
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29
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- Two sets of 12-15 reps per set
- Try not to bend your elbows too much
- Hold in top position for one to two seconds per rep
- Switching arms works well (one rep left, one rep right, etc.)
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30
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- Two sets of 12-15 reps per set
- Try not to bend your elbows too much!
- Hold in top position for one to two seconds per rep
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31
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- Three sets of 8-12 reps per set
- Bend at the elbows and then lift with shoulders until bar is next to
your chin, hold this position for one to two seconds
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