MIKE H. TRAINING

Interval Timed Training

Down load the following free app:

Gym Next Flex Timer 

Create (5) Rounds of 30, 45, 60, 75, 90 second Intervals with 10 second rest between Intervals and 30 seconds between Rounds. Adjust weight according to muscle endurance.

Five Movements

Regular Speed/Controlled Protocol

If you are not under control or form is compromised, please stop and or change weight to a denomination that is suitable and safe.

Leg Extension - 40 pounds

Chest - Flat Bench DB Press - 20 pound DB’s

Upper Back - Wide Grip Cable Pull Down - 70 pounds

Biceps - Standing DB Hammer Curl - 15 pound DB’s

Triceps - Cable Push Down - 35 pounds

 

Round #1

Interval #1 - 30 seconds - Leg Extension - 40 pounds 

10 second break

Interval #2 - 45 seconds - Flat Bench DB Press - 20 pound DB’s

10 second break

Interval #3 - 60 seconds - Wide Grip Cable Pull Down - 70 pounds

10 second break

Interval #4 - 75 seconds - Standing DB Hammer Curl - 15 pound DB’s 

10 second break

Interval #5 - 90 seconds - Cable Push Down - 35 pounds 

30 second break

 

Round #2

Interval #1 - 30 seconds -  Flat Bench DB Press - 20 pound DB’s

10 second break

Interval #2 - 45 seconds - Wide Grip Cable Pull Down - 70 pounds

10 second break

Interval #3 - 60 seconds - Standing DB Hammer Curl - 15 pound DB’s 

10 second break

Interval #4 - 75 seconds -  Cable Push Down - 35 pounds 

10 second break

Interval #5 - 90 seconds -  Leg Extension - 40 pounds 

30 second break

 

Round #3

Interval #1 - 30 seconds - Wide Grip Cable Pull Down - 70 pounds 

10 second break

Interval #2 - 45 seconds -  Standing DB Hammer Curl - 15 pound DB’s 

10 second break

Interval #3 - 60 seconds -  Cable Push Down - 35 pounds 

10 second break

Interval #4 - 75 seconds Leg Extension - 40 pounds  

10 second break

Interval #5 - 90 seconds - Flat Bench DB Press - 20 pound DB’s

30 second break

 

Round #4

Interval #1 - 30 seconds -Standing DB Hammer Curl - 15 pound DB’s

10 second break

Interval #2 - 45 seconds -  Cable Push Down - 35 pounds 

10 second break

Interval #3 - 60 seconds -  Leg Extension - 40 pounds 

10 second break

Interval #4 - 75 seconds - Flat Bench DB Press - 20 pound DB’s

10 second break

Interval #5 - 90 seconds - Wide Grip Cable Pull Down - 70 pounds 

30 second break

 

Round #5

Interval #1 - 30 seconds -  Cable Push Down - 35 pounds 

10 second break

Interval #2 - 45 seconds -  Leg Extension - 40 pounds 

10 second break

Interval #3 - 60 seconds -  Flat Bench DB Press - 20 pound DB’s

10 second break

Interval #4 - 75 seconds - Wide Grip Cable Pull Down - 70 pounds 

10 second break

Interval #5 - 90 seconds - Standing DB Hammer Curl - 15 pound DB’s 

Done

DUMBBELL WORKOUT

9 muscle groups

3 sets, all 15 reps, controlled reps.

Seated Bench Squat 20 pound DB’s

Flat or Incline Bench Chest Press 30 pound DB’s

DB Row on Incline Bench Face Down 30 pound DB’s

Seated DB Shoulder Press 15 pound DB’s

Slightly Incline Bench DB Curl 15 pound DB’s

Flat Bench DB Head Crucher 15 pound DB’s

Get Up on Flat Bench 15 pound DB’s

Standing DB Side Pull 30 pound DB

DB Dead Lift 20 pound DB’s