Saturday, 16 June 2012

El Diablo Intermediate Workout

weight training routine
The devil's special: this a functional workout routine which focuses primarily on core and upper body strength-endurance. You could add 30+ mins of cardio in the morning, and train in your sport of choice on alternate days. The routine runs over 7 to 9 days depending on your recovery, and each workout takes between 1 hour and 1 hour 15mins.

Start with a 5 mins warm up on cardio equipment, and do a few mobility exercises and dynamic stretches before main workout. Finish with 10 mins static stretching.
The first set should be a warm up set with light weight, then increase weight on the other sets to RM  (repetition maximum). Suggested recoveries are 30s between exercises and 90s between sets.

Day 1: chest and arms

-          Dumbbell bench press: 5x8-12
-          Dips (can be weighted, or use progression): 5x8-12
-          Chin ups (can be weighted, or use progression): 5x8-12
-          Dumbbell triceps kick backs: 5x8-12
-          Dumbbell biceps curls: 5x8-12
-          Push ups (use progression): 5 sets@50%RM max
-          Plank & side plank: 5 sets

Day 2: shoulders, obliques and legs:

-          Dumbbell squats: 5x8-12
-          Dumbbell front raises: 5x8-12
-          Dumbbell lateral raises: 5x8-12
-          Standing dumbbell one leg calf raise: 5x8-12
-          Standing dumbbell shoulder press: 5x 8-12
-          Cable woodchops: 5x 8-12
-          Lying floor leg raises (to front and sides): 5 sets

Day 3: arms and back

-          Wide arm pull ups (can be weighted, or use progression): 5x8-12
-          Dumbbell deadlift: 5x8-12
-          Dumbbell shrugs: 5x8-12
-          Dumbbell bent over rows: 5x8-12
-          Dumbbell hammer curls: 5x8-12
-          Diamond push ups: 5sets@50%RM max
-          Plank & side plank: 5 sets

Day 4: back, shoulders and chest

-          Dumbbell bench press: 5x8-12
-          Pull ups (can be weighted, or use progression): 5x8-12
-          Dumbbell one arm row: 5x8-12
-          Dumbbell front raises: 5x8-12
-          Dumbbell lateral raises: 5x8-12
-          Seated dumbbell shoulder press: 5x 8-12
-          Dips chair leg raises: 5 sets

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