Dynamic Warm up: 6-10 minutes on a rowing machine, elliptical, bike, or sled
3 sets of 15 reps
Arm Circles
Hip Circles
Overhead-presses with 5-10 pounds
Box squat on a bench or box
Rest 60 seconds and continue for 3 rounds
Do all reps slow and controlled, with 2-3 seconds down, no pause and 2-3 seconds up
12 week program
Monday, Wednesday, Friday
Beginner Whole Body-Training Split 3 days a week
Barbell Bench Press 3 sets- 2 min of rest- Superset with pull-up *choose 1 bench press for each
workout
Incline Barbell Bench Press 3 sets - superset with face-pulls *choose 1 bench press for each
workout
Barbell Shoulder Press 3 sets- superset Dumbbell Row 3 sets
Squat- Superset Standing calf raise 3 sets
Tricep Press down 3 sets-Standing Barbell Curl 3 sets Superset
Abs and Push-ups to be performed after each workout
Slingshot push-ups 3 sets of max reps 1 minute of rest between sets Perform Monday, Friday
Core Work and lower back: Perform each workout pattern is 1,2,1 next week 2,1,2 etc.
Workout 1: Dumbbell woodchopper 3 sets of 20 reps rest 1 min, lying back extension 3 sets of
25 1 minute of rest, Standing crunch 3 sets of 20 reps 1 minute of rest
Workout 2: Russian Twist 3 sets of 25 reps, Barbell good morning 3 sets of 8-10 reps 1 min of
rest , Hanging leg raise 3 sets of 15 reps 1 minute of rest
Week 1-4: 12-15 reps-Microcycle 1 Muscle Endurance 50%-65% of max
Week 5-8: 6-10 reps-Microcycle 2 Hypertrophy 70% - 80% of max
Week 9-12: 3-5 reps-Microcycle 3 Strength and Power 85%-90% of max
Phase 1- Week 1-4: Muscle Endurance: sets 3 reps, intensity: very low, volume: very high
Phase 2- Week 5-8: Hypertrophy: 3 sets, 6-10 reps, Intensity: Low, Volume: High
Phase 3- Week 9-12: Strength and Power: 3 sets, 3-5 reps, Intensity :High/Moderate, Volume:
Moderate.
Week 1-4 :Rest between sets 1 minute
Week 5-8:Rest between set 1:30 minute- 2 minutes
Week 9-12: 2.5 minutes of Rest
Number of days a week: 3 days, whole body training refers to single workouts that stress every
major muscle group. The whole body is trained in every workout. Because you will be training
11 major muscle groups ( chest, shoulder, back, quads, hamstrings, biceps, triceps, forearms,
traps, calves, and abs) in each workout, the number of exercises and sets you is minimal. The
fewer total sets a muscle group receives, the less recuperation it usually needs before being
trained again. This style of training is best for beginner weightlifters, those who want to
frequently train each muscle group and cut fat. This is also the best choice due to the fact that in
the first few months of strength training, the primary improvements are seen in the motor units.
These improvements allow the muscles to contract more efficiently and best by the reps learned.
It is best to train with high repetitions and more frequent training to program the nervous system.
He should use the same exercises in each workout to maximize the learning effect it will have on
the body and nervous system. Whole-body training is great for building muscle due for two
reasons. Training each muscle group every other day allows you to build onto the effects of the
previous workout. The second benefit to whole body training is that it stimulates a large portion
of the bodys muscle mass, this leads to to a higher production in growth hormone and
testosterone. This also allows you to burn more body fat, this metabolic rate will increase for up
to 48 hours after the workout is over.
Why I believe the SLINGSHOT weightlifting accessory is the most important part of him
performing his push-up max. The SLING SHOT will allow you to hand about 10% overload in the
bench press while avoiding the pain that comes along with pushing your body to the limit. It
seems to mimic natural muscle movement by lengthening and shortening with the muscle thus
giving support on the eccentric and concentric has of a bench press, push up , or dips. This
effect greatly reduce stress on the shoulders, elbows, and chest. I know many people who use
this and I use this to perform push ups, bench presses to protect my separated shoulder.
- APFT test before beginning the program for push-ups and sit-ups
- Reliability have a certified grader for the test being performed
- Perform sit up and push up test every 4 at the end of each microcycle
