ultimate workout routine
Post on 14-Apr-2018
242 Views
Preview:
TRANSCRIPT
-
7/30/2019 Ultimate Workout Routine
1/42
Your training programme will last 6 weeks and follow a one day on two days off routine.
This will give plenty of recovery between workouts. This pattern is used assuming you will
be following this workout strictly. Remember the one day on IS NOT GOING TO BE
EASY!!
Each workout is followed by two days of rest, although you can do a light stretch and
mobility workout the day before your next workout. DO NOT go hard in this workout. Theidea of this session is to loosen the muscles that are tight. If its your legs do a few light
squats, if its your chest do some light presses or push ups. Couple this with light stretches
and mobility work and NOTHING MORE!! 15/25 minutes MAX!!
On your rest day prepare your food!! You will fail if you do not have your meals ready
to eat at the times required. Dont fool yourself into believing you will cook that meal
after the workout, YOU WONT!! You will be too concerned trying to stay conscious,
believe me. Your goal is to put on lean muscle so help yourself every step of the way.
Buy yourself a note book,EVERY WORKOUT record your progress. What exercise,
how much weight you used, how many reps, how long you rested for. You get the idea. Trust
me on this, this will take the guess work out of the programme and enable you to look back
and see if there are any patterns or problems emerging in your workouts.
FIGHT ACADEMY IRELANDFIGHT ACADEMY IRELANDEuropa Tool Yard, Springbank Industrial Estate, Pembroke
Loop Road, Poleglass, Belfast, BT17 0QL
Contact: Pol Murray: 07872018029 or Liam Shannon:07843823032
-
7/30/2019 Ultimate Workout Routine
2/42
The workout
WARM UP!! Sounds stupid to say this but it amazes me how many people avoid doing this.
Spend 5 minutes doing a light jog or on a spin bike, the 5 minutes doing some simple
ballistic stretching. Maybe use a foam roller and hit areas that are tight, I.T band, back etc.
Also stretch your hip flexors.
Upper body
Bench press.
Do this correctly. Get your hand position right. Elbows must be UNDERNEATH the wrists.
DO NOT have your hands spread wide so your arms resemble a W. Also make sure
someone is there to spot you.
Inverted row with a static hold
Use a TRX system or climb under a bar, suspended on a squat rack. Feet on the floor or on a
stool. At this point you should resemble a bench press in the extended position. From here
pull yourself up towards the bar until your chest touches it. Make sure you are retracting
your shoulder blades, as if trying to hold a tennis ball between your shoulder blades. Pause
here for 3-10 second before lowering yourself to the starting position.
Single arm press
I love this exercise. It recruits a large number of muscles and can be learnt in a few minutes.
Grab a kettlebell (dumbbell will do if no kettlebell is available). Hold KB in rack position,
(elbow bent and tight to ribs, hand in between chest). Keep feet tighter than shoulder width
apart. CONTRACT YOUR ABS!! KEEP THEM CONTRACTED THROUGHT THE
ENTIRE MOVE. Press KB above head so elbow locks out. Lower KB to start position. Try
and squeeze your lat to start the movement.
Plank
This is a great exercise and if done right, one that will kill the whole body. Get on to ground,
belly down. The idea is to support your body on your elbows and toes while holding it in a
completely rigid position. You want to bring your elbows together and have them in line
with your ears. You have to squeeze all the muscles in the body, lock the legs out so the
quads are contracted, squeeze your butt as tight as possible, contract your abs as hard as youcan. DO NOT LET YOUR LOWER BACK DROP!!
-
7/30/2019 Ultimate Workout Routine
3/42
Wide grip pull ups
Of all the exercises I do this has to be my favourite!! Forget about all these bodybuilder
types that pull the entire stack of a lat pull down machine, it looks impressive but ask them to
hammer out 15 FULL pull ups and see them DIE!! You have to have the hands wider than
shoulder width, arms straight. Your body is held rigid ( you should not look like someone
having a seizure while mid pull up). Squeeze your abs tight, pull your toes up towards your
face and lock your legs. Squeeze the bar and pull your body towards the bar using your lats
to move you.DO NOT SWING OR KIP!!Try and take 5 seconds per rep. 2 secs up pause
1 sec 2 secs down. If you really cannot do any pull ups or struggle badly then use an assister,
either a machine or band or a spotter helping you up by helping to push you up.
This completes your upper body section of the workout.
Complexes
A complexe is a series of lifts/movements that flow into one another without the weight
touching the ground until the entire complex is completed. You can use kettlebells,
dumbbells or barbells. To put on size its probably best to stick with the barbell but thats not
to say great gains cant be made by using the others.
In a complex the exercises should flow together in a logical manner. It should also have a
mix of push, pull, squat and bending exercises and just a bit of rest!!
The complex we will use for the bulking programme goes like this
ROW
CLEAN
FRONT SQUAT
MILITARY PRESS
BACK SQUAT
GOOD MORNING
Take the time to learn each exercise. Each exercise will eventually be done forEIGHT reps
before moving on to the next one, TIP!! The first few times you do this, DO NOT stack the
bar with weights, choose a weight that you are capable of doing every exercise with.
Thank me later.
-
7/30/2019 Ultimate Workout Routine
4/42
High rep back squats
You will be back squatting with a reasonable weight forLOTS OF REPS!!
Keep your lower back tight and abs contracted. Take a DEEP breath and stick that chest out.
SQUAT DEEP!!Believe me getting deep will make that 100kg feel like 150kg.
Cool down
Dont over complicate this, just loosen the muscles, some mobility work, a few stretches.Just make sure you feel as normal as possible before leaving the gym.
-
7/30/2019 Ultimate Workout Routine
5/42
Day 1
Warm up
Follow instructions for warm up
Bench Press
Do a set of five with an easy weight. Add more weight and repeat. Try and find a weight that
you can press for a comfortable set of five. If you do this smartly it should take about five or
six sets.
5 sets of 5 ascending weights
Do another set of 5 with the TOP comfortable weight. NOTE THIS WEIGHT> You will be
using it for a few weeks.
Inverted row with a static hold
Do a sets of five of these aiming for a 3-5 second hold every time.
Single arm press
If you have a rack of dumbbells or kettlebells, walk the rack. Start with your weak arm and
do two to five reps then switch arms. DO NOT KILL YOURSELF!!
Note the heaviest weight you used. This will be your starting weight on your next workout.
Plank
Practise this move a few times.
Wide grip pull ups
Try and do 2 sets of 3. Try for the 2.1.2 tempo. Dont beat yourself up if you cant achieve it.Ask your spotter to help you if you cant achieve this.
-
7/30/2019 Ultimate Workout Routine
6/42
Complex
Use an empty Olympic bar and do 3 reps of each exercise. If you can, add a bit more weight
and repeat. Again, if you can add some more weight do so and repeat one more time.
RememberDO NOT SACRIFICE FORM FOR WEIGHT
High rep back squats
One set of 30 with 45kg. Remember SQUAT DEEP!! Ass to the grass!! (if under 60kg use
empty bar).
Cool down
Day 2(start drinking a protein shake every night before bed)
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last set on the 1st day and perform the following. A 2-3-5 set.
Do 2 reps then rest a bit
Do 3 reps then rest a bit
Do 5 reps and REST
Repeat this once more
-
7/30/2019 Ultimate Workout Routine
7/42
Inverted row with a static hold
Do 10 reps with a 5 second hold each rep
Single arm press
Warm up with a few lighter weights. After a few begin the workout. Starting with your
weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Repeat once more
PlankAim for between 30 60 seconds. Remember to contract ALL the muscles for the whole
duration.
Wide grip pull ups
Do a set of 2-3-5. Rest a bit and repeat once more. Remember to use a 2.1.2 tempo. 2seconds
up, pause 1 second, down 2 seconds.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 3 reps
Clean 3reps
Front squat 3 reps
Military press 3 reps
Back squat 3 reps
Good morning 3 reps
Repeat 5 times. DO NOT ADD WEIGHT AFTER THE 3rd COMPLEX.
The weight you use for 3, 4, 5 will be your target weight for the next workout.
-
7/30/2019 Ultimate Workout Routine
8/42
High-repetition back squats
Two sets of 30 with 45kg
If under 60kg just use bar for 1st set then add 10kg for the 2nd set.
Cool down
Day 3
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weightyou used for your last workout and perform the following.
3 sets of 2-3-5.
If you complete all the reps, add a reasonable amount of weight for the next workout.
Inverted row with a static hold
Do 10 reps with a 5 second hold each rep
Single arm press
Warm up with a few lighter weights. After a few begin the workout. Starting with your
weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Repeat two more times. Increase weight next time.
-
7/30/2019 Ultimate Workout Routine
9/42
Wide grip pull ups
Do a set of 2-3-5. Rest a bit and repeat once more. Remember to use a 2.1.2 tempo. 2seconds
up, pause 1 second, down 2 seconds.
Plank
Aim for between 30 60 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 5 reps
Clean 5 reps
Front squat 5 reps
Military press 5 reps
Back squat 5 reps
Good morning 5 reps
Use weight from the last sets of day 2
Do TWO complexes
High-repetition back squats
One set of 30 with 45kg and one set of 30 with 52.5kg
If under 60kg use empty bar for 1st set and then add 10kg for 2nd set.
Cool down
-
7/30/2019 Ultimate Workout Routine
10/42
Day 4
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Do TWO sets of 2-3-5 with your new goal weight
After that take your OLD weight and do as many CONTROLLED reps (use a spotter) as you
can, up to 10 reps
Inverted row with a static hold
Do 10 reps with a 5 second hold each rep
Single arm press
Warm up with a few lighter weights. After a few begin the workout.
Remember, weight has been increased. Do TWO sets.
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Wide grip pull ups
Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds.
Plank
-
7/30/2019 Ultimate Workout Routine
11/42
Aim for between 30 60 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 5 reps
Clean 5 reps
Front squat 5 reps
Military press 5 reps
Back squat 5 reps
Good morning 5 reps
Use weight from the last sets of day 2
Do THREE complexes
High-repetition back squats
Three sets of 25 with 52.5kg
Under 60kg use empty bar for 1st set and add 10kg for the 2nd and 3rd set
Cool down
Day 5
-
7/30/2019 Ultimate Workout Routine
12/42
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Do THREE sets of 2-3-5 with your new goal weight.
Inverted row with a static hold
Do 10 reps with a 7 second hold each rep.
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Remember, weight has been increased
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do THREE sets.
Wide grip pull ups
Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds.
Plank
-
7/30/2019 Ultimate Workout Routine
13/42
Aim for between 30 60 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 5 reps
Clean 5 reps
Front squat 5 reps
Military press 5 reps
Back squat 5 reps
Good morning 5 reps
Use weight from the last sets of day 2
Do THREE complexes
High-repetition back squats
If you are 60kg or less these are the weights you will use
30kg x 30 x 2
45kg x 25
If you are between 61 84kg
30kg x 5
45kg x30
52.5kg x30
62.5kg x 15
If you are between 85 -95kg
45kg x 30
52.5kg x 30
-
7/30/2019 Ultimate Workout Routine
14/42
62.5kg x 30
Above 95kg
45kg x 30
52.5kg x 30
62.5kg x 30
Cool down
Day 6(start to include 1 scoop of protein before every workout)
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Keep using new goal weight. 1st set 2-3-5-10 (as many as possible up to 10)
TWO more sets of 2-3-5
Inverted row with a static hold
Do 10 reps with a 7 second hold each rep.
-
7/30/2019 Ultimate Workout Routine
15/42
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do THREE sets.
Wide grip pull ups
Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds. If you are nailing this, use a belt and add 5-10kg to your body and do the 2nd and 3rd
set with this on.
Plank
Aim for between 30 60 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 5 reps
Clean 5 reps
Front squat 5 reps
Military press 5 reps
Back squat 5 reps
Good morning 5 reps
Use weight from the last sets of day 2
Do FIVE complexes. You can go lighter for the 1st
and last set.
-
7/30/2019 Ultimate Workout Routine
16/42
High-repetition back squats
We are now going to do 50 squats total. If possible do one set of 50, if not stop before youlose your form, rest and continue. Your goal is to do fewer sets each session
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 50
If you are between 61 84kg
bar x 5
45kg x 10
52.5kg x 10
62.5kg x 50
If you are between 85 -95kg
45kg x 10
52.5kg x 10
62.5kg x 10
Above 95kg
45kg x 10
52.5kg x 10
62.5kg x 50
Cool down
-
7/30/2019 Ultimate Workout Routine
17/42
Day 7(remember 1 scoop of protein before session)
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Today goal is to get a MAX double!! TWO reps with as much weight as possible. Use aspotter. DO NOT bounce the bar, NO cheating, NO help.
Remember to record your weight
Inverted row with a static hold
Do 10 reps with a 7 second hold each rep.
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do TWO sets.
Wide grip pull ups
Do 2 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds. After 2nd set rest and try and get as many as possible, up to TEN. Record your reps.
Plank
-
7/30/2019 Ultimate Workout Routine
18/42
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 5 reps
Clean 5 reps
Front squat 5 reps
Military press 5 reps
Back squat 5 reps
Good morning 5 reps
Start with weight from the last sets of day 2
Do THREE complexes. Increase weight every set
High-repetition back squats
We are now going to do 50 squats total. If possible do one set of 50, if not stop before youlose your form, rest and continue. Your goal is to do fewer sets each session
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 10
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
If you are between 61 84kg
-
7/30/2019 Ultimate Workout Routine
19/42
bar x 5
45kg x 10
52.5kg x 10
62.5kg x 10
85kg x 5
85kg x 5
85kg x 5
If you are between 85 -95kg
45kg x 10
52.5kg x 10
62.5kg x 10
85kg x 10
95kg x 5
95kg x 5
95kg x 5
Above 95kg
52.5kg x 10
62.5kg x 10
85kg x 10
95kg x 5
95kg x 5
102.5kg x 5
102.5kg x 5
Cool down
-
7/30/2019 Ultimate Workout Routine
20/42
Day 8(add 5g of creatine monohydrate every day to your diet)
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Add weight until you are 10kg UNDER your MAX double!! Do FIVE doubles. USE ASPOTTER.
Remember to record your weight
Inverted row with a static hold
Do 5 reps with a 10 second hold each rep.
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do TWO sets.
Wide grip pull ups
Do 3 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds. use a belt and add 5-10kg to your body and do the 2nd set with this on.
Plank
-
7/30/2019 Ultimate Workout Routine
21/42
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 2 reps
Clean 2 reps
Front squat 2 reps
Military press 2 reps
Back squat 2 reps
Good morning 2 reps
Do FIVE complexes. Increase weight every set. Use the Military press as your guide for
adding weight.
High-repetition back squats
We are now going to do 50 squats total. If possible do one set of 50, if not stop before youlose your form, rest and continue. Your goal is to do fewer sets each session
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 10
52.5kg x 50
If you are between 61 84kg
45kg x 10
62.5kg x 5
85kg x 50
If you are between 85 -95kg
-
7/30/2019 Ultimate Workout Routine
22/42
45kg x 10
62.5kg x 5
85kg x 2-3
95 x 50
Above 95kg
62.5kg x 10
85kg x 2-3
95kg x 2-3
102.5kg x 50
Cool down
Day 9
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Add weight until you are 10kg UNDER your MAX double!! Do FIVE triples. USE A
SPOTTER.
Remember to record your weight
Inverted row with a static hold
Do 5 reps with a 10 second hold each rep.
-
7/30/2019 Ultimate Workout Routine
23/42
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do THREE sets.
Wide grip pull ups
Do 4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2seconds. use a belt and add 5-10kg to your body and do the 2nd and 3rd set with this on.
Plank
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 2 reps
Clean 2 reps
Front squat 2 reps
Military press 2 reps
Back squat 2 reps
Good morning 2 reps
Do THREE complexes. Heavy sets. Use the weight you finished with the last time
High-repetition back squats
-
7/30/2019 Ultimate Workout Routine
24/42
We are now going to do 50 squats total. If possible do one set of 50, if not stop before youlose your form, rest and continue. Your goal is to do fewer sets each session
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 10
62.5kg x 5
62.5kg x 5
62.5kg x as many as, up to 20
If you are between 61 84kg
Bar x 5
45kg x 10
62.5kg x 10
85kg x 5
85kg x 5
85kg x as many as, up to 20
If you are between 85 -95kg
45kg x 10
62.5kg x 10
85kg x 10
95 x 5
95 x as many as, up to 20
Above 95kg
62.5kg x 10
85kg x 10
95kg x 5
102.5 x 5
-
7/30/2019 Ultimate Workout Routine
25/42
102.5 x as many as, up to 20
Cool down
Day 10( have a 2 scoop protein shake as soon as you get up)
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Using weight from the last workout do TWO sets of 2-3-5
Inverted row with a static hold
Do 6 reps with a 10 second hold each rep.
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do TWO sets.
Wide grip pull ups
-
7/30/2019 Ultimate Workout Routine
26/42
Do 5 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds.
Plank
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 2 reps
Clean 2 reps
Front squat 2 reps
Military press 2 reps
Back squat 2 reps
Good morning 2 reps
Do FIVE complexes. Heavy sets. Use the weight you finished with the last time
High-repetition back squats
-
7/30/2019 Ultimate Workout Routine
27/42
We are now going to do 50 squats total. If possible do one set of 50, if not stop before youlose your form, rest and continue. Your goal is to do fewer sets each session
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 10
62.5kg x 50
If you are between 61 84kg
Bar x 5
62.5kg x 5
62.5kg x 10
85kg x 50
If you are between 85 -95kg
45kg x 10
62.5kg x 5
85kg x 10
95 x 50
Above 95kg
62.5kg x 10
85kg x 2-3
95kg x 10
102.5 x 50
Cool down
Day 11
-
7/30/2019 Ultimate Workout Routine
28/42
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
MAX DOUBLE!! Use a spotter and aim for TWO clean reps. NO bouncing the bar, NO
help, NO cheating
Inverted row with a static hold
Do 6 reps with a 10 second hold each rep.
Single arm pressWarm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do TWO sets.
Wide grip pull ups
Do 2 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds. use a belt and add 5-10kg to your body and do the 2nd set with this on.
Plank
-
7/30/2019 Ultimate Workout Routine
29/42
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 5 reps
Clean 5 reps
Front squat 5 reps
Military press 5 reps
Back squat 5 reps
Good morning 5 reps
Start with a lighter weight on 1st set and try to match last workouts weight on the last set. Do
THREE sets
High-repetition back squats
Your goal is to get as many reps on the 1st set of the to the 50 section. RECORD your rep
number
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 10
62.5kg x 50
If you are between 61 84kg
Bar x 5
62.5kg x 5
62.5kg x 10
85kg x 50
-
7/30/2019 Ultimate Workout Routine
30/42
If you are between 85 -95kg
45kg x 10
62.5kg x 5
85kg x 10
95 x 50
Above 95kg
62.5kg x 10
85kg x 2-3
95kg x 10
102.5 x 50
Cool down
Day 12
Warm up
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Take 10kg pounds off your max double and do FIVE sets of doubles
Inverted row with a static holdDo 7 reps with a 10 second hold each rep.
-
7/30/2019 Ultimate Workout Routine
31/42
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do THREE sets.
Wide grip pull ups
Do 1 set of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2seconds. use a belt and add 5-10kg to your body and do up to 10 reps.
Plank
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 3 reps
Clean 3 reps
Front squat 3 reps
Military press 3 reps
Back squat 3 reps
Good morning 3 reps
Use the same heaviest weight from last time. Do THREE sets
-
7/30/2019 Ultimate Workout Routine
32/42
High-repetition back squats
Your goal is to try and get one set of 50. RECORD your rep number
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 10
52.5kg x 50
If you are between 61 84kg
Bar x 5
62.5kg x 5
62.5kg x 10
62.5kg x 50
If you are between 85 -95kg
45kg x 10
62.5kg x 5
85kg x 50
Above 95kg
62.5kg x 10
85kg x 2-3
95kg x 50
Cool down
Day 13
Warm up
-
7/30/2019 Ultimate Workout Routine
33/42
Follow instructions for warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weightyou used for your last workout and perform the following.
Add weight until you are 10kg UNDER your MAX double!! Do FIVE triples. USE A
SPOTTER.
Remember to record your weight
Inverted row with a static hold
Do 7 reps with a 10 second hold each rep.
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do THREE sets.
Wide grip pull ups
Do 3 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds. use a belt and add 5-10kg to your body and do the 2nd set with this on.
Plank
Aim for between 60 120 seconds. Remember to contract ALL the muscles for the whole
duration.
-
7/30/2019 Ultimate Workout Routine
34/42
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 2 reps
Clean 2 reps
Front squat 2 reps
Military press 2 reps
Back squat 2 reps
Good morning 2 reps
With the heaviest weight you have used, do 5 sets
High-repetition back squats
Your goal is to try and get one set of 50. RECORD your rep number
If you are 60kg or less these are the weights you will use
bar x 10
bar x 10
45kg x 5
52.5kg x 3
62.5kg x 10
52.5kg x as many as, up to 20
If you are between 61 84kg
Bar x 5
62.5kg x 5
62.5kg x 3
85kg x 10
-
7/30/2019 Ultimate Workout Routine
35/42
62.5kg x 50
If you are between 85 -95kg
45kg x 5
62.5kg x 5
85kg x 3
95kg x 10
85kg x 50
Above 95kg
62.5kg x 10
85kg x 2-3
95kg x 2-3
102.5 x 10
95 x as many as, up to 20
Cool down
Day 14
Warm up
Follow instructions for warm up
Bench press
-
7/30/2019 Ultimate Workout Routine
36/42
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight
you used for your last workout and perform the following.
Option of a 1 REP MAX or TWO sets of 2-3-5 with the heaviest weight worked with last
time
Remember to record your weight
Inverted row with a static hold
Do up to 10 reps with a 10 second hold each rep.
Single arm press
Warm up with a few lighter weights. After a few, begin the workout.
Try and stay with the heavier weight
Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Do TWO sets.
Wide grip pull ups
Do 2 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2
seconds.
Plank
Aim for between 90 180 seconds. Remember to contract ALL the muscles for the whole
duration.
Complex
-
7/30/2019 Ultimate Workout Routine
37/42
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS
COMPLETE!!
Row 2 reps
Clean 2 reps
Front squat 2 reps
Military press 2 reps
Back squat 2 reps
Good morning 2 reps
Easy day. A decent weight and THREE sets
High-repetition back squats
Your goal is 50 reps with body weight. RECORD your rep number
If you are 60kg or less these are the weights you will use
bar x 10
45kg x 3
52.5kg x 3
62.5kg x 50
If you are between 61 84kg
Bar x 5
62.5kg x 5
62.5kg x 3
85kg x 50
If you are between 85 -95kg
45kg x 10
62.5kg x 5
85kg x 3
95kg x 50
-
7/30/2019 Ultimate Workout Routine
38/42
Above 95kg
62.5kg x 10
85kg x 2-3
95kg x 2-3
102.5 x 50
Cool down
-
7/30/2019 Ultimate Workout Routine
39/42
Eating to bulk upThe most important thing about bulking up is eating. Beingconsistentis the
key. Consistent eating, consistent training. You have to eat more calories thanyou burning to put on muscle. But this does not mean you have permission to
eat anything and everything.
Make sure your choice of calories areGOOD calories not just any calories,
especially good sources of protein. You need to eat about 2 grams ofprotein
per kg of bodyweight and you want to eat six meals a day with protein in every
meal.These don't have to be 6 big meals it can be 3 meals and 3 snacks.
An example of a days eating could look like this:
8am.
Protein smoothie with porridge oats and fruit1.5 scoops (30g) protein, 80/100g oats (1 coffee mug full).
Handful of blueberries or 1 banana.
Blended as a smoothie.
Pint of water
This breakfast replenishes low blood sugar levels and the reduced stores of
energy u naturally experience in the mornings because of sleep. The oatsare a good source of slow release carbs. The fruit is a carb hit and the
protein is feeding the muscles to grow.
10.30am.
2 handfuls of nuts (almonds/walnuts/brazil nuts)
1 Apple
Mid-morning is an ideal time to consume protein and good fats from nuts in
orderfor your muscles to recover and grow. The apple gives you anothercarb boost, with slow release fruitsugar so that your blood sugars don't riseand fall too quickly.
1pm.
Tuna in a wholemeal bagel with tomato and salad.
Tuna is an excellent source of protein. Wholemeal bread is a good source of fibre for the digestion of
the nutrients in your diet, include spinach, tomato and egg in the salad and if you want a light
drizzling of extra virgin olive oil.
4/5pm.
-
7/30/2019 Ultimate Workout Routine
40/42
Chicken, brown rice and broccoli.
The brown rice provides quality slow release carbs and another dose of fibre, while the chicken is
another high quality source of protein. The darker green your veg the better, broccoli/spinach gives
you a shot of vitamins and minerals to boost your immune system which can get run down with
regular exercise.
7/8pm.
Protein shake and grapefruit. (post workout) 2 scoops (40g)
You need to consume protein ASAP after your last rep in training. You have
a 30 minute window to feed the muscles with protein and carbs. This is crucial for growth
and repair. The quickest and easiest way is with a protein shake andsome fruit.
10/11pm.
300g of low fat cottage cheese.
This is a top quality slow release protein source that feeds your muscles through the night while you
sleep sothe muscles repair and grow.
Another days eating could be like this:
Breakfast: 3 egg omelette with spinach and tomato some pieces of fruit like a banana and grapefruit.Pint of water.
Snack:protein shake (1.5 scoops) 1 apple.
Lunch: brown rice/baked potato, chicken and veg.
Snack:protein shake and some nuts an apple.
Dinner:piece of salmon, sweet potato and broccoli.
Snack:protein shake with skimmed milk and a spoonful of peanut butter.
Essential items required every day.
* 1000mg vit c tablets
* Desert spoon of high strength cod liver oil 3 times a day before food (not capsules)
* Tea spoon of flaxseed oil 2 times a day before food.
Useful information
To get an approximate idea of how many calories you should be eating, multiply your body weight in
pounds by 20. 1 stone is 14pounds or 6.35kg.
-
7/30/2019 Ultimate Workout Routine
41/42
For example a 12 stone man/168pnds/76kg would need to consume approx. 3360calories a day. (This
is not an exact equation and may need to be adjusted as the diet goes on. Remember the goal is to put
on lean muscle mass, not just weight!! Anyone can put on weight!!)
Use your hand as a way of measuring your food portions .e.g chicken the size of your palm
and a portion of rice/sweet potato the size of your fist. Eat as much veg as you like.
When cooking use extra virgin olive oil and try not to use much sauces. Drink a pint of water withevery meal/snack
Another snack that tastes great and is easy to make and carry around is a peanut butter and jam
sandwich. As long as some rules are followed. The bread has to be a high fibre, wholegrain bread. The
peanut butter has to be a healthy low sugar peanut butter. The jam should be low sugar.
You can train as much as you want but if youre not eating enough of the right foods you wont grow.
Good luck.
Shopping list
Chicken
Turkey
Grass fed Bison
White fish
Shellfish
Canned tuna
SalmonMackerel
Eggs
Salad greens
Veg (frozen or fresh)
Lemons & limes to sweeten drinks, squeeze on fish & salads
Herbs & spices
Olive oil (extra virgin)
In season fruit
HIGH FIBRE bread
Low sugar/organic peanut butter
Low sugar jelly
Beans (pinto, black, white)
High strength cod liver OIL (no capsules)
Quality creatine powder
High quality protein power (remember if it tastes great, it probably full of sugar &
sweeteners)
-
7/30/2019 Ultimate Workout Routine
42/42
top related