RED ROCK CENTRAL

ALL SPORT- WEIGHT PROGRAM

2013 power point presentation on this weight lifting program

2013 Weight Room Demonstration Video

Prior power point presentation on this weight lifting program

 

This program is designed to build the most amount of muscle mass. This program requires a four-day work schedule per week. The sessions should take 40-55 minutes at the maximum. Remember- when you are in the weightroom, you are there to WORK!

 

MONDAY- CHEST and TRI’S

  1. Bench Press- Four sets.

    2. 80% of maximum bench- as many reps as you can until muscle failure!

  2. Incline Bench- Three sets

    3. All sets are burnout sets. You must have a spotter help you. Muscle failure!

  3. Dumbell Benchpress. 3 sets

    4. Challenge yourself with the dumbells. Rotate the dumbells so that you squeeze your chest together.

  4. Tricep Extensions (skull crushers) Three sets

    5. 12 reps with a curling bar. After 12 tricep extensions you will do 12 "close grip" bench presses before you put the bar down. BURNOUT!

  5. Tricp "Pushdowns". 3 sets

    6. 12-15 reps on the lat-pull down machine. Isolate your triceps and do not lean into the weight when you are pushing it down.

  6. Dips- 2 sets.

Do 2 sets of dips, as many as you can do without stopping. Keep track of how many you are doing each week to notice the gains in muscle mass and muscle endurance.

*** You must have a spotter for these workouts. Find someone who will be as dedicated as you are! Push each other and do not except being mediocre!

TUESDAY- BACK and BI’S

  1. Lat Pull-Downs- 4 sets

    2. Full range of motion is key to gaining the most strength. Do not hunch your back when pulling the weight down.

  2. Seated Rows- 4 sets.

    3. Make sure you are not leaning backwards when you are pulling the weight.

  3. Bent Over Rows- 3 sets. Burnout!

    4. Back should be straight and your head should stay up. Pull the weight up to your chest and pull your elbows behind your back.

  4. 24 Guns Workout- 3 sets.

    5. 8 reps full range of motion. 8 reps going half way up from the bottom. 8 reps starting at the top and going half way down.

  5. Seated Dumbell Curls. 3 sets.

Do not sway your body while doing these. Rotate your palms out!

6.) Pull Ups- 2 sets. As many as you can do, do not quit early! BURNOUT

WEDNESDAY- LEGS!

  1. Squats- 3 Sets.

    2. No more than 6-8 reps per set if your goal is to gain muscle mass!

  2. Lunges- 3 Sets. 20 reps total (10 with each leg)

    3. Do not hit your knee on the ground, and make sure you are explode back to the standing position.

  3. Leg Curls- 2 Sets. 8-12 reps per set. Full Range of motion!
  4. Leg Extensions- 2 Sets. 8-12 reps per set. Full Range of motion!
  5. Calf Raises- 2 Sets. 20-30 Reps per set using heavy dumbells and going all the way up on your tip toes and holding that position for 2 seconds.
  6. Box Jumps- 3 sets. 20 jumps per set.
  7. Stair Steps- 3 Sets. 20 reps per set and concentrate on SPEED!

** If you can walk out of the weightroom without feeling weak in the legs, you did not work hard enough. Walking should be a chore after this workout.

THURSDAY- SHOULDERS!

  1. Military Press- 3 Sets. 6-8 Reps per set.
  2. Shoulder Shrugs- 3 Sets. 12-15 reps per set. Make sure you are not rolling your shoulders, lift your shoulders straight up and down and hold at the top for 2 seconds.
  3. Lateral Raises- 2 Sets. 12-15 reps per set. Hold at the top for 2 seconds.
  4. Frontal Raises- 2 Sets. 12-15 reps per set. Hold at the top for 2 seconds.
  5. Upright Rows. 3 Sets. 8-12 reps per set. Hold at the top for 2 seconds.

 

 

FRIDAY- RUN.

Run 1.5-3 miles or 20 minutes or more. The harder you run, the better it will be for your conditioning.

 

SATURDAY- SPEED TRAINING! If you don’t push yourself, you are not doing yourself any good!

SUNDAY- OFF!