Total Body Metabolic

overview - keep moving during each 3 exercise complex
                - adjust weights to meet rep goals
                - rest 5 minutes between complexes

Complex 1 - 5 rounds - no rest
      20 body weight squats
      10 pushups
      10 abdominal v-ups

                     5 minute rest

Complex 2 - 4 rounds - no rest
     10 lat pull downs
     10 Dumbell thrusters
     20 reverse lunges

                     5 minute rest

Complex 3 - 3 rounds - no rest
     10 dips
     15 leg raises
     10 body rows



                -

5x20 Leg Training

Simple: warm up 100 air squats.......then pick 5 different leg exercises ........do 1 set x 20 reps of each with as little rest as possible.....

Example: 100 air squats, 20 leg extensions, 20 front squats, 20 Db straight leg deadlifts, 20 leg presses, 20 leg curls.......done

Recovery Workout

I use this on days when I’m low energy, sore....or just mentally beat.....

Total Body High Rep/Variation:

- Do leg, chest, back, shoulders in sequence for one set of 20 reps each
- repeat above for 3 more cycles....picking different movements for each body part
- keep rest minimal and perceived effort at about 75%

Example:

Cycle 1 - goblet squat, pushups, body row, lateral raises
Cycle 2 - step ups, incline flyes, dumbbell pullover, dumbbell press
Cycle 3 - reverse lunges, chest press, underhand lat pulls, barbell high pulls
Cycle 4 - leg press, pec dec, wide grip cable row, machine shoulde press

Leg Strength Ladders

Using selectorized leg press/leg kickback leg extension/leg
curl equipment......start with warmup weight and do an increasing 5 set x 5 rep ladder for each movement without rest......

Example: leg press - 120x5, 160x5, 200x5, 240x5, 280x5.....try to pick weights that will bring you to near failure by last set.....no rest between sets

Continue with same protocol for other movements....

Finisher: 50 alternate reverse lunges/50 alternate step ups/ 50 jump,squats

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......