IMPORTANT SITE ANNOUNCEMENT


IMPORTANT SITE ANNOUNCEMENT


The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM




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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