3 DAY PER WEEK SPLIT ROUTINE PROTOCOL

Download Gym Next Flex Timer from Play Store on your mobile device (phone).

Create a 1 Minute on 30 Second off program.

Select "Round" on timer mode.

Number of rounds: 5

Round duration: 1 minute

Rest between rounds: 30 seconds

Save (name it) to favorites 1 ON 30 OFF  5

DAY 1 - LEGS, CHEST, UPPER BACK

Leg Press Machine

100 pounds x 5 sets

Flat Bench Barbell Chest Press

Load 20 pounds to Olympic Bar (total weight = 65 pounds) x 5 sets

Cable Lat Pull Down

80 pounds x 5 sets

Leg Extension Machine

50 pounds x 5 sets

Flat Bench Dumbbell Flys

15 pound DB's x 5 sets

Cable Rows

80 pounds x 5 sets

DAY 2 - SHOULDERS, TRICEPS, BICEPS

Seated DB Shoulder Press

12 pound DB's x 5 sets

Standing Dumbbell Hammer Curls

15 pound DB's x 5 sets

Barbell Head Crusher (Tricep)

30 pounds x 5 sets

Standing Dumbbell Side Raise

8 pound DB's x 5 sets

Standing Barbell Curl

Total weight (including bar) = 30 pounds x 5 sets

Cable Pushdown (Tricep)

30 pounds x 5 sets

DAY 3 - ABS, OBLIQUES, LOW BACK

Front Plank Hold x 5 sets

Side Plank Hold x 5 sets

Superman Hold x 5 sets

Sit Ups x 5 sets

Cable Rotations

25 pounds x 5 sets

Hyper Extension

No weight x 5 sets

 

JEREMY C. 

 

35 Minute Cardio Training Program

 

Run on treadmill (6mph, incline #1) x 1 minute

Row x 1 minute

Elliptical x 1minute (resistance 5) Check HR

Hydrate

Run on treadmill (6mph, incline #2) x 1 minute 30 seconds

Row x 1 minute 30 seconds

Elliptical x 1 minute 30 seconds (resistance 6) Check HR

Hydrate

Run on treadmill (6 mph, incline #3) x 2 minutes

Row x 2 minutes

Elliptical x 2 minutes (resistance 7) Check HR

Hydrate

Run on treadmill (6mph, incline #4) x 3 minutes

Row x 3 minutes

Elliptical x 3 minutes (resistance 8) Check HR

Hydrate

Run on treadmill (6mph, incline #5) x 4 minutes

Row x 4 minutes

Elliptical x 4 minutes (resistance 9) Check HR (Document)

Hydrate

 

 

 

 

 

 

LEGS, CHEST, BICEPS, ABS

USE MAX SET PROTOCOL ON THE FOLLOWING EXERCISES LISTED

 

MAX SET-Single set whereby a 1RM poundage is held 60 seconds statically in the fully contracted position, the weight is reduced 40-50% and performed normally for the prescribed rep range.

 

Flex Machine Leg Press

270 x 1 min

240 x 10

 

Hammer Strength Machine Chest Press

140 x 1 min

110 x 8

 

Standing Barbell Curl

65 x 1 min

50 x 8

 

Cybex Machine Ab Machine

115 x 1min

90 x 8

 

Cybex Machine Leg Extension

110 x 1 min

80 x 10

 

Incline Dumbbell Press

50 (40 seconds, 20 seconds) pound dumbbells x 1 min

40 pound dumbbells x 8

 

Standing Cable Rope Curl

50 x 1 min

37.5 x 8

 

Leg Lift on Mat 

20 pound plate x  1min

0 x 8

 

Flex Machine Lying Down Leg Curl

85 x 1 min

60 x 10

 

Life Fitness Machine Pec Dec Fly

115 x 1 min

85 x 8

 

Incline Dumbbell Curl

30 pound dumbbells x 1 min

20 pound dumbbells x 8

 

Dolphin Plank

10 rotations

 

Swiss Ball Plank

Straight Arm 10 seconds

Bent Arm 10 seconds

Totalling 2 minutes

 

JEREMY C.

 

UPPER BACK, SHOULDERS, TRICEPS, LOWER BACK, OBLIQUES

 

USE MAX SET PROTOCOL ON THE FOLLOWING EXERCISES LISTED

 

Upper Back

Wide Grip Cable Pull Down

145 x 1 min

105 x 8 reps

 

Shoulders

Dumbbell Side Raise

12 pound dumbbells  x 1 min

5 pound dumbbells  x 8 reps

 

Triceps

Barbell Head Crusher

45 x 1 min

35 x 8 reps

 

Obliques

Standing Cable Rotation

60 x 1min

40 x 8 reps

 

Low Back

Extension

140 x 1 min

100 x 8 reps

 

Upper Back

Cable Row

105  x 1 min

75 x 8 reps

 

Shoulders

Seated Dumbbell Shoulder Press

40 pound dumbbells x 1 min

22.5 pound dumbbells x 8 reps

 

Triceps

Cable Tricep Push Down 

50 x  1min

35 x 8 reps

 

Obliques

Torso Rotation Machine

90 x 1 min

70 x 10 reps

 

Low Back

Superman

7.5 pounds leg weight, 5 pounds hand weight x 1 min (progress to wearing ankle weights)

0 x 8 reps

 

UPPER BACK

Close Grip Stiff Arm Pull Down

60 x 1 min

42.5 x 8 reps

 

Shoulders

Standing Dumbbell Shrug

55 pound dumbbells x 1 min

35 pound dumbbells x 8 reps

 

Triceps

Dip

Hold x 1 min (38seconds, 22 seconds)

 

Obliques

Side Plank Hold

15 x 1 min

10 x 8 reps