Old School Total Body

Lifts
   Dumbbell Deadlift  5x5
   Dip 5x max
   Dumbbell Pullover 5x8
   Dumbbell Lateral 3x8
   Leg Extension 3x12
   Wide Lat Pulldown 3x8
   EZ Bar French Press 2x12
   Dumbbell Hammer Curl 2x12




 
 

3 LIFTS

Pick a Push/Pull/Leg  compound movement

Do 5 sets of 10 reps for each with sufficiently rest between sets......no cardio component today

Try to increase weight until 10 reps are not possible......then decrease weight if necessary to meet rep goal

My picks today:

Incline Barbell Press
Layback Underhand Lat Pulldown
Hammer Squat

Note: I will slightly vary hand/foot placement for each set

Machine Workout

I know I know I know.......machines aren’t as good as free weights......save it.....
I’m doing a rapid fire, total body machine session today.......for 30 minutes moving around the body - push/pull/legs........using a variety of machines I have available.......one set of  10 - 12 reps per machine

Example:  leg press/inc chest press/lat pulldown/rear leg drive/shoulder press/cable row/leg curl/pec dec/hammer uh lat pull/hammer squat/assist dip/cable hi-pull........etc......keep going for 30 minutes, keeping heat rate in high aerobic zone......

TOTAL BODY METABOLIC

Do each Cycle 4 times without rest
Rest 5 minutes between each cycle

Cycle I x 4
   30 reverse lunges/10 push-ups/20 abs cycles
                                    5 minute rest
Cycle II x 4
   15 body rows/20 dumbbell sumo squats/15 ab v-ups
                                    5 minute rest
Cycle III x 4
   10 dumbbell shoulder press/10 dumbbell deadlifts/10 dumbbell pullovers

Note: use relatively  light weights allowing to complete reps

Back at it

Took a forced week off from training due to moving to Havasu........always like to start with a basic total body workout......to see if anything is out of whack.......stress basic compound movements......light weight......12 - 15 rep range.......sufficient rest intervals/no cardio factor

Then later in day a low slow distance cardio session of about an hour

This usually sets me back on track


Example:
  Smith Squat 4x12
  Push-ups 4x12                                     After each 4 sets of a movement - 1 set of 20 abs
  Underhand Lat Pulldown 4x12
  Dumbbell Deadlift 4x12
  Dumbbell Shoulder Press 3x12


Afternoon cardio:  1 hour fast walk

Meals:

1- 1% milk, shredded wheat, sliced almonds

2- whey protein drink

3- tuna sandwich

4- turkey, sweet potato, Brussels sprouts

Freestyle

Hang cleans 5x5
Db deadlifts 5x5

Calves
Abs
Biceps
Triceps

3 mile high incline fast walk on mill

Metabolic

Do 3 rounds of each triplet without rest
Do 10 -12 reps of each exercise

                Rest 5 minutes between each triplet

1- dips/lat pulldown / ab v-up
2- Db press/goblet squat/Db pullover
3-Db deadlift/pushups/compound crunch
4-bb high pull/reverse lunges(12 each leg)/triceps rope ext

Total body shakeup

pick rarely used exercises for each body part and keep reps in 12 - 15 range.......keep moving with minimal rest


My choices:

3 sets x 12-15 reps each:
   Incline dumbbell press
   Underhand cable row
   Leg extension/reverse lunges supersets
   Hang cleans
   Diamond pushups
   Lateral raises