RED ROCK CENTRAL
ALL SPORT- WEIGHT 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 TRIíS
80% of maximum bench- as many reps as you can until muscle failure!
All sets are burnout sets. You must have a spotter help you. Muscle failure!
Challenge yourself with the dumbells. Rotate the dumbells so that you squeeze your chest together.
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!
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.
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 BIíS
Full range of motion is key to gaining the most strength. Do not hunch your back when pulling the weight down.
Make sure you are not leaning backwards when you are pulling the weight.
Back should be straight and your head should stay up. Pull the weight up to your chest and pull your elbows behind your back.
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.
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
No more than 6-8 reps per set if your goal is to gain muscle mass!
Do not hit your knee on the ground, and make sure you are explode back to the standing position.
** 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.
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 donít push yourself, you are not doing yourself any good!