Keith Keller

Strength Training

Split Routine/HITT (High Intensity Interval Training)

APRIL, 2017

 

4 DAY PER WEEK SPLIT ROUTINE/1 DAY PER WEEK CARDIO

Mondays Chest, Upper Back, Abs

Tuesdays Shoulders, Biceps, Triceps

Wednesdays Legs, Lower Back, Obliques

Thursdays Cardio (30 minutes on Elliptical,  reach your max Heart Rate during the 30 minutes (220 minus your age {44 next month} = 176) 

Fridays Chest, Upper Back, Abs

 

 

UT=Upper Torso

LT=Lower Torso

OH=Overhand Grip

UH=Underhand Grip

BW=Body Weight

DB=Dumbbell

 

 

Use the following protocol for all exercises listed unless otherwise noted.

1 MINUTE ON/30 SECOND REST X 5 ROUNDS

INSTRUCTIONS FOR PROTOCOL SETUP

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

Once you have accessed the site menu (Upper left button on Samsung Galaxy Phones), under the "Timer Modes" Select "Round".

You are now in the window for "Round"

Enter Number of rounds: 5

Enter Round duration: 1 minute

Enter Rest between rounds: 30 seconds

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

 

USE Manual Speed (REGULAR SPEED/CONTROLLED)

Repetitions are performed by doing a "normal speed" (2 second PUSH/PULL) CONCENTRICALLY, and lowering ECCENTRICALLY at a "normal speed" (2 second RESISTANCE)

Repetition Range

Full Range of Motion each rep. Do not lock out or rest weight on joints. Pace Yourself. If unable to complete each set/reps, rest with weight/load on muscles worked, not joints. The object is to keep your Heart Rate elevated and muscles under load for the duration of the protocol. After each exercise, check your heart rate. Find pulse on neck or wrist. Count your pulse for ten seconds and multiply by 6 to find your beats per minute. You may want to use headphones for the exercise protocol. 

 

DAY 1 - CHEST, UPPER BACK, ABS

 

CHEST (UT)

Exercise #1

Smith Machine Incline Bench Chest Press

(Hand spacing wide, do not touch chest at bottom of movement. Do not arch back)

Load 40 pounds to bar

 

Exercise #2

Icarian Machine Pec Dec Fly 

70 pounds

 

 

Exercise #3

Triple Threat Pushups (Manual Speed Protocol)  (BW)

Set #1 Elevate feet on bench and hands on floor. Perform to failure. Right into Set #2.

Set #2 Elevate hands on bench and feet on floor. Perform to failure. Right into Set #3.

Set #3 Hands and feet on floor. Perform to failure. 

 

 

UPPER BACK (UT)

 

Exercise #4

Chin Ups

Manual Speed Protocol

Assisted Chin Up Device

Perform number equal to your age (44)

Start without assistance (BW). 

Set #1 Wide grip (OH) to failure.

Set #2 Narrow Grip (palms in) to failure.

Set #3 Add weight to stack to failure. Wide grip (OH).

Set #4 Add more weight to stack to failure. Wide grip (OH). 

Continue until you reach 44. Adjust assisted weight and hand grip accordingly.

 

Exercise #5

Close Grip Stiff Arm Pulldown (OH) (Kneeling)

Use Multi Purpose Cable Device {Straight Bar} (next to free weight/dumbbell area)

40 pounds

 

Exercise #6

Dumbbell Pullover (Flat Bench)

35 pound DB

 

ABS (UT)

Exercise #7

Front Plank (BW)

Start on forearms and toes.

Progress to straight arm and toes.

Progress to Straight Arm and toes using TRX (adjust angle according to resistance)

 

Exercise #8

Decline Sit up (BW) {use decline sit up bench located next to hyper extension device}

 

Exercise #9

Captains Chair (located in Ab Area)

Bent Knee Raise (BW)

 

DAY 2 - SHOULDERS, BICEPS, TRICEPS

 

SHOULDERS (UT)

 

Exercise #1

Smith Machine Shoulder Press (use bench with back rest)

Load 30 pounds to bar

 

 

Exercise #2

Standing Dumbbell Rotation (for Rotator Cuff)

Start with arms out to the side. Bend arms 90 degrees. Keep arms from elbow to shoulder parallel to floor throughout movement. Rotate arms forward 180 degrees.

5 pound DB's

 

Exercise #3

Shrugs (Traps) {Use Nautilus Machine Dead Lift)

Load 50 pounds

 

BICEPS (UT)

Exercise #4

Standing Dumbbell Hammer Curls

15 pound DB's

 

Exercise #5

Single Arm Dumbbell Concentration Curl

Sit on flat bench. Position arm (between elbow and shoulder) on inside of thigh. 

(1) 15 pound DB

 

Exercise #6

TRX Bicep Curl

Manual Speed Protocol

(BW) x 25

 

TRICEPS (UT)

Exercise #7

Close Grip Tricep Press (Free weight, Olympic Bar = 45 pounds)

Make sure bar lines up with sternum on descent.

Load 10 pounds to bar

 

Exercise #8

Dips (use Assisted Dip Device)

Manual Speed Protocol

Perform number equal to your age (44)

Start without assistance. Narrow grip/elbows back.

Set #1 (BW) to failure.

Set #2 Add weight to stack to failure.

Set #3 Add more weight to stack to failure. 

Continue until you reach 44. Adjust assisted weight accordingly.

 

Exercise #9

Cable Tricep Push Down (use steel bar angled attachment)

30 pounds

 

LEGS (LT)

Exercise #1

Dead Lift {Use Nautilus Machine Dead Lift)

Load 90 pounds

 

Exercise #2

Leg Press (use Paramount Machine Leg Press, Plate Loaded)

Load 140 pounds

 

Exercise #3

Perform the following two movements alternating/splitting the time. 1 minute seated Calf (30 second break) 1 minute standing Calf, alternating for 5 minutes.

Seated Calf (Load 60 pounds)

Standing Calf (90 pounds)

 

Lower Back

Exercise #4

Hyper Extension (use the hyper extension device next to the cardio equipment)

Cross both arms over chest when performing.  Progress to holding weight.

(BW)

 

Exercise #5

Paramount Machine Low Back

70 pounds

 

Exercise #6

Superman on Flat Bench

Face down on bench. Raise arms and legs simultaneously.

(BW)

 

Obliques

Exercise #7

Hip Raise on Mat (Side Plank Position)

Hold 1st 3rd & 5th set in a side plank hold.

Perform Hip Raises on 2nd and 4th set.

 

Exercise #8

Cable Torso Rotation (use Multi Purpose Cable Device)

25 pounds

 

Exercise #9

Standing Dumbbell Side Pull

(1) 30 pound DB

Keith Keller

Strength Training

Multi Set Routine

SEPTEMBER, 2016

 

Mondays Legs, Biceps, Lower Back

 

Tuesdays Chest, Shoulders, Abs

Wednesdays Upper Back, Triceps, Obliques

 

Thursdays Stretch

 

Fridays Legs, Chest, Upper Back, Shoulders, Biceps, Triceps, Abs, Obliques, Lower Back 

Pick 1 exercise for each muscle group in order listed. Increase weight for exercise selected from previous (exercise) workout.

 

(*) Asterisk indicates through a process of trial and error over the course of your first workouts, determine a weight that will elicit a maximal effort within the appropriate repetition range for the overload protocol listed.

 

When you are able to complete each exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending upon the difficulty of the exercise, an appropriate increase may be as little as 1 pound yet not usually greater than 10 pounds) and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted!

 

Chart (weight and repetitions) every exercise each workout

 

If progress decreases/ceases, rest (skip a workout) Decrease the weight and try to work up past the plateau. 

 

Make sure your lower back is not arched when lying down or seated against a back rest. Engage abs by pushing low back into bench or back rest.

 

LEGEND

(Equipment)

P=Paramount Machine

C=Cybex Machine

F=Flex Machine

N=Nautilus

HS=Hammer Strength

I=Icarian

UT=Upper Torso

LT=Lower Torso

OH=Overhand Grip

UH=Underhand Grip

BW=Body Weight

DB=Dumbbell

 

Use the following Overload Protocols for the exercises listed, unless noted otherwise.

Perform 1 set for each exercise in order listed.

Do not touch weight on stack for all exercises. Muscles stay under load throughout. Both limbs together at all times.

 

Partial Range Rep Set

Single Set whereby the first and fourth sets are performed for four full range of motion reps, the second set for four upper half range of motion reps and the third set for four lower half range of motion reps. Each rep is performed by doing a "normal speed" (2 second PUSH/PULL) CONCENTRICALLY, and lowering ECCENTRICALLY at a "normal speed" (4 second RESISTANCE)

 

Manual Speed

Repetitions are performed by doing a "normal speed" (2 second PUSH/PULL) CONCENTRICALLY, and lowering ECCENTRICALLY at a "normal speed" (2 second RESISTANCE)

 

Repetition Range

UT: 16 reps. TIME UNDER LOAD UT: 16 REPS = 1 MINUTE, 36 SECONDS

LT: 16 reps. TIME UNDER LOAD LT: 16 REPS = 1 MINUTE, 36 SECONDS

 

Monday

Legs (LT)

 

Exercise #1

Paramount Machine Leg Press

Adjust seat all the way forward (according to your flexibility).

Keep feet shoulder width apart and knees in line with shoulders throughout. Push off whole foot.

Do not lift hips/butt off seat.

Load 40 pounds to start (*) x 16 reps

 

 

Exercise #2

Standing Nautilus Machine Dead Lift

Adjust handles to the lowest position.

Keep feet shoulder width apart. Push off whole foot.

Keep back straight, look forward, head up.

Squat down 90 degrees.

0 pounds to start (*) x 16 reps

 

Exercise #3

Seated Calf Machine (Plate Loaded)

25 pounds to start (*) x 16 reps

 

Biceps (UT)

Exercise #4

Paramount Machine (Labeld #4) Seated Bicep Curl

Adjust seat so arm pits and fore arms are against preacher bench

20 pounds to start (*) x 16 reps

 

Exercise #5

Standing Barbell Bicep Curl (use straight fixed bar on the "fixed bar weight tree", use shoulder width, wide and narrow grip, alternate)

30 pounds to start (*) x 16 reps

 

Exercise #6

Standing Cable Curl (use Cybex Multi Purpose FT 360 Machine)

Adjust the arms of the device all the way to the floor. Use individual handle grips. Face away from the device when starting, keep elbows back throughout.

Load 30 pounds to start (*) x 16 reps.

Lower Back (UT)

Exercise #7

Hyper Extension (use the hyper extension device located next to the stair climber)

Adjust pads so both thighs are against pads and you are able to bend your body without too much of your upper thighs hanging over front of device.

0 pounds to start (*) x 16 reps

 

Exercise #8

Supermans

Lie down on flat bench in the Prone position. Straddle bench with legs (keep straight). Extend arms straight out in front of your head. When starting the movement, touch floor with hands and feet. Keep legs and arms straight throughout. Lift legs and arms simultaneously as far as you can up above bench. This is the range of motion you should target for the full reps of this exercise. 

0 pounds to start (*) x 16 reps (Progress to ankle and wrist (or small dumbbells) weights.

 

Exercise #9

(Manual Speed Protocol)

Straight Arm Row (Use the Paramount Multi-Purpose Cable Machine, Seated Cable Row Device)

Start exercise with legs slightly bent. Keep them locked in the bent position. Pull the weight (using your lower back) keeping arms straight throughout all the way back until your body is parallel to the floor. Resist the weight all the way back to the starting position. Stretch your body all the way forward as far as you can. Repeat.

50 pounds to start (*) x 16 reps

 

Tuesdays

Chest (UT)

Exercise #1

Paramount Flat Bench (Free Weight)

Hold bar with index fingers on line. You may change grip by moving fingers when weight gets heavier. (Example: start with index finger, move to middle finger, move to ring finger, move to pinkie finger) This will allow you 8 inches of movement based on load. Keep elbows back to engage the chest muscle.(

65 pounds to start (*) x 16 reps (Bar is 45 pounds, load (2) 10 pound plates)

 

Exercise #2

Paramount Machine Seated Chest Press Labeled (#1)

Adjust seat so handles line up with upper chest, just below chin. Keep elbows up.

40 pounds to start (*) x 16 reps.

 

Exercise #3

Incline Dumbbell Chest Press

15 pound DB's to start (*) x 16 reps

 

Shoulders (UT)

Exercise #4

Paramount Machine (Smith Machine) Shoulder Press

Use a bench with seat back rest slightly angled. 

Load 10 pounds to start (*) x 16 reps

 

Exercise #5

Standing Cable Front Raise (use Cybex Multi Purpose FT 360 Machine)

Adjust the arms of the device all the way to the floor. Use individual handle grips. Face toward the device. Keep arms straight, full rep is from quads to top of forehead

10 pounds to start (*) 16 reps

 

Exercise #6

Paramount Machine Rear Deltoid Fly (Labeled (#7)

Face in, adjust handles and seat accordingly.

30 pounds to start (*) x 16 reps

 

Abdominals (UT)

Exercise #7

Paramount Captains Chair Bent Knee Raise

0 pounds to start x 16 reps. (Progress to ankle weights or holding DB between feet)

 

Exercise #8

Quantum Power Crunch 1000

40 pounds to start (*) x 16 reps

 

Exercise #9

Paramount Decline Sit Up Bench

Cross arms over chest.

0 pounds to start x 16 reps. (Progress to holding a weighted plate at chest level)

 

Wednesdays

Upper Back (UT)

Exercise #1

T Bar Row

Use all hand grip positions. The "wider grip" the more Lat muscle you will engage. The closer or "narrow grip" the more Rhomboid muscle you will engage.

When starting exercise, it is important to keep the weight of the exercise off of the lower back. Keep your body slightly bent over (locked in the slightly bent over position throughout), slightly bend knees (keep them locked in the slightly bent position throughout), arms extended straight. Bring handles up to sternum, not sternum down to handles. 

10 pounds to start (*) x 16 reps

 

Exercise #2

Close Grip Stiff Arm Pull Down (use Cybex Multi Purpose FT 360 Machine or the multi purpose machine next to it)

Use small straight bar attachment on one cable pulley system. You may also use independent handle attachments on two cable pulley system. Use a mat or foam pad to kneel on when executing.

70 pounds to start (*) x 16 reps

 

Exercise #3

Paramount Multi Purpose Machine-Cable Row Device

40 pounds to start (*) x 16 reps

 

Triceps (UT)

Exercise #4

Dips (use the assisted dip machine)

(Manual Speed Protocol)

Perform as many dips as you can unassisted. Document. After you set, immediately perform 15-20 reps with assistance from weight stack. Document weight and repetitions. Next workout progress 1 more dip unassisted. Document. Immediately perform 15-20 reps assisted with less weight from previous workout. Document weight and repetitions. Dips should be executed with elbows back and body descended to ninety degree.

 

Exercise #5

Tricep Head Crusher Flat Bench

Use pre fixed straight barbell or e-z curl bar plate loaded (bar weighs 25 pounds)

30 pounds to start (*) x 16 reps

 

Exercise #6

Close Grip DB Tricep Press on Flat Bench

Hold DB's by your side at sternum level throughout

20 pound DB's (*) x 16 reps

 

Obliques (UT)

Exercise #7

Side Pull on Hyper Extension Device next to Stair Climber.

Angle your body in a side plank position. Raise pad so you are not hanging over the side and your hip is secure and stable. Keep both legs straight throughout.

0 pounds to start (*) x 16 reps (Progress to holding a dumbbell or weight plate.

 

Exercise #8

Standing DB Side Pull

Manual Speed

Stand with both feet together. Hold DB with R. hand, keep arm straight. Lower DB down to touch right knee. Lift backup and try to touch left hand to left knee. Do not lean forward or backward, just to the side. After 15 reps, switch.

30 pound DB x 16 reps each side.

 

Exercise #9

Abcoaster

(Manual Speed)

Position Kneeling pad all the way in the side position.

0 pounds to start x 16 reps each side. (Progress to adding weight plates to device.

Thursday 

Stretch

 

Friday

All Muscle Groups

Pick 1 exercise for each muscle group.

Increase the weight from previous workout.

9 total exercises.

Keith Keller

Strength Training

Multi Set Routine

JULY, 2016

 

Mondays Legs, Triceps, Obliques

Tuesdays Chest, Biceps, Abs

Wednesdays Upper Back, Shoulders, Lower Back

Thursdays Stretch

Fridays Legs, Chest, Upper Back, Shoulders, Biceps, Triceps, Abs, Obliques, Lower Back 

Pick 1 exercise for each muscle group in order listed. Increase weight for exercise selected from previous (exercise) workout.

 

(*) Asterisk indicates through a process of trial and error over the course of your first workouts, determine a weight that will elicit a maximal effort within the appropriate repetition range for the overload protocol listed.

 

When you are able to complete each exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending upon the difficulty of the exercise, an appropriate increase may be as little as 1 pound yet not usually greater than 10 pounds) and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted!

 

Chart (weight and repetitions) every exercise each workout

 

If progress decreases/ceases, rest (skip a workout) Decrease the weight and try to work up past the plateau. 

 

LEGEND

(Equipment)

P=Paramount Machine

C=Cybex Machine

F=Flex Machine

N=Nautilus

HS=Hammer Strength

I=Icarian

UT=Upper Torso

LT=Lower Torso

OH=Overhand Grip

UH=Underhand Grip

BW=Body Weight

DB=Dumbbell

 

Use the following Overload Protocol for the exercises listed.

Perform 1 set for each exercise in order listed.

Do not touch weight on stack for all exercises. Muscles stay under load throughout. Both limbs together at all times.

 

Crazy Eights

Single Set whereby each rep is performed by doing a "normal speed" (2 second PUSH/PULL) CONCENTRICALLY, holding ISOMETRICALLY for 8 seconds, and lowering ECCENTRICALLY at a "normal speed" (4 second RESISTANCE)

ISOMETRICALLY you may change the degree of the hold on each workout. For Example, you may hold bicep curl 30 degrees one set, 45 degrees another set, 90 degrees (half way up) another set and all the way fully contracted another set. Mix it up.

 

Repetition Range

UT: 4-6 reps. TIME UNDER LOAD: UT: 48 seconds to 1 minute, 12 seconds. 

LT: 6-8 reps. TIME UNDER LOAD: LT: 1 minute, 12 seconds to 1 minute 36 seconds.

 

Monday

Legs (LT)

 

Exercise #1

Paramount Machine Hip Abductor (Outer Thighs)

Load 100 pounds to start (*) x 6-8 reps

 

 

Exercise #2

Paramount Machine Hip Adductor (Inner Thighs)

Try to set range of motion for this exercise "full range"

120 pounds to start (*) x 6-8 reps

 

Exercise #3

Butt Blaster Machine

Push with heel of for throughout to engage glute and hamstrings

30 pounds to start (*) x 6-8 reps

 

Triceps (UT)

Exercise #4

Paramount (Smith Machine) There are (2) Use either one

Close Grip Tricep Press on Flat Bench Supine position (face up)

Position Bench so bar touches just below sternum on each resistance repetition

Grip bar with narrow (OH) grip.

Keep elbows less than shoulder width apart

Load 40 pounds to start (*) x 4-6 reps

 

Exercise #5

Tricep Dip on Flat Bench

Position Body and sit Perpendicular on edge of flat bench

Keep feet out in front of body and bend legs 90 degrees

Place hands along sides of your torso on bench and lift body up off bench and slowly lower until elbows are bent 90 degrees

Keep elbows back throughout

Keep back straight and close to bench

0 pounds to start (*) x 4-6 reps (Progress to putting DB or Plate weight on your lap)

 

Exercise #6

Cybex Machine Arm Extension

30 pounds to start (*) x 6-8 reps

Adjust seat so back of arms (triceps) are flush on top of pad

Adjust back pad snug so chest is pushed against arm pad

40 pounds (*) x 4-6 reps

 

Obliques (UT)

Exercise #7

Cybex Multi Purpose Machine FT 360

Torso Rotation

Adjust Arms of Machine Parallel to floor

Use Single Attachment

Stand facing away from machine and centered

Grab one side of the attachment with elbows slightly bent and hands out in front of body at waist level

Keep hips stationary

Rotate upper torso 180 degrees

Remember not to rotate hips, just from waist up

30 pounds to start (*) x 4-6 reps 

 

Exercise #8

Paramount Captains Chair

Side Lift

Hang from Captains Chair (supported on elbows)

Legs straight

Lift legs (both) while bending up to the right and twist so ankles touch right side of device where your right hand is holding on

After completing the exercise on the right, switch to the left

BW (*) to start x 4-6 reps. (Progress to holding a DB between feet)

 

Exercise #9

Knee Drops on mat face up with DB

Lie face up on mat.

Bring both knees into chest and raise feet so legs are parallel to floor from knee to toe.

Hold 15 pound DB with right arm directly over right pec.

Keep arm straight throughout and shoulders on the mat at all times throughout the exercise.

Position left arm out to the side with palm down.

Slowly lower both knees to the left, 4 count down. Hold for 8 count. Lift for 2 count.

0 pounds x 4-6 reps (Progress to ankle weights or holding a small DB between feet and squeeze)

 

Tuesdays

Chest (UT)

Exercise #1

Nautilus Incline Press

70 pounds to start (*) x 4-6 reps

 

Exercise #2

Hammer Strength Iso Lateral Plate Loaded Chest Press

Load 50 pounds to start (*) x 4-6 reps.

 

Exercise #3

Paramount Decline Chest Press

Careful with this exercise (spot mat be required)

Load 30 pounds to start (*) x 4-6 reps

 

Biceps (UT)

Exercise #4

Standing Preacher Cable Curl on the Paramount Multi Purpose Device

Make sure chain and handle (curl bar) have enough tension so range of motion is full.

30 pounds to start (*) x 4-6 reps

 

Exercise #5

Hammer Strength Seated Bicep Curl (Plate Loaded)

25 pounds to start (*) x 4-6 reps

 

Exercise #6

Standing Preacher Curl (use curl bar and load plates)

Load 20 pounds to start (*) x 4-6 reps.

 

Abdominals (UT)

Exercise #7

Paramount Machine Abdominals

40 pounds to start (*) x 4-6 reps. 

 

Exercise #8

Cybex Ab Crunch

15 pounds to start (*) x 4-6 reps

 

Exercise #9

Nautilus Abdominal

40 pounds to start (*) x 4-6 reps.

 

Wednesdays

Upper Back (UT)

Exercise #1

Paramount Seated Row (use any of the two Paramount machines)

70 pounds to start (*) x 4-6 reps

 

Exercise #2

Paramount Lat Pulldown

80 pounds to start (*) x 4-6 reps

 

Exercise #3

Hammer Strength Plate Loaded Pullover

Careful with hand placement on this machine. Great machine for lats. Has out of order sign on it but can use if hands don't interfere with placement of bar when finished with set. Hold outside grip, not inside.

50 pounds to start (*) x 4-6 reps

 

Shoulders (UT)

Exercise #4

Paramount Shoulder Press

30 pounds to start (*) x 4-6 reps

 

Exercise #5

Nautilus Machine Lateral Raise

30 pounds to start (*) 4-6 reps

 

Exercise #6

Nautilus Machine Dead Lift

Load 50 pounds to start (*) x 4-6 reps

 

Lower Back (UT)

Exercise #7

Paramount Machine Low Back

60 pounds to start (*) x 4-6 reps

 

Exercise #8

Medicine Ball Toss Using the Machine in the Abdominal Area adjacent to Smoothie Bar

Use two medicine balls at one time.

Lift ball overhead and reach back with your arms behind your head each repetition while leaning whole body back

No protocol, use timer or watch. 30 seconds to start, progress 5 seconds each workout. You should feel this exercise in lower back.

 

Exercise #9

Opposite Arm/Opposite Leg Lift on mat on all fours

Position yourself on mat face down on hands and knees, arms straight.

Reach out in front with right arm while lifting left leg straight behind you. (2 count)

Hold 8 count

Lower and touch right elbow to left knee at waist level without touching floor. (4 count)

 

Thursday 

Stretch

 

Friday

All Muscle Groups

Pick 1 exercise for each muscle group.

Increase the weight from previous workout.

9 total exercises.

10-17-16 Training at Anu Fitness

Supplement all TRX exercises with your Progressive Weight Training Protocols. (Eg. When training legs, perform Single Leg 

TRX Exercises (All slow controlled repetitions (feel the muscle on each repetition), Straps will be at 2 positions. Position (L)=Long & Position (S)=Short

Use the following protocol for the exercises listed unless noted otherwise.

SIX SHOOTERS Set is performed at normal rep whereby every sixth rep the lifter performs a six second concentric/six second eccentric rep.

 

Single Leg Squat Pull In (S) MANUAL SPEED PROTOCOL

Face wall/door/mirror, seated on floor, position right leg bent (careful not to hyper extend right knee), right foot flat on floor, left leg straight. Position   (center) both handles around right leg/foot. Pull yourself up as you push off right leg to a fully standing position. You may keep left foot on floor. Push down on both handles at top of movement to finish rep. Slowly return to floor using right leg and handles. Progress to lifting left leg while performing movement. Switch legs. 12 REPS each leg

 

Chest Press (L) Face away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles, palms down, wider then shoulder width, lower (slow controlled) your body down toward the floor keeping your body straight from your neck to ankles, when you have reached 90 degrees with your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders. 12 reps

 

Inverted Row (S) Face wall/door/mirror inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (slow controlled) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top, descend back down to the starting position extending your arms straight on each rep and turning the handles back to palm down position on each rep. Muscles worked upper back, biceps, core, shoulders. 12 reps

 

Reverse Fly (S) Face wall/door/mirror at a slight angle. Hold handles palms in. Keep arms straight throughout. Start with hands together with your body hanging back slightly. Pull your body up toward wall/mirror/door with hands at face level. When you have reached the top of the movement STOP (DO NOT GO INTO DEAD SPACE). Keep arms straight and decend/resist back to the starting position. Muscles worked posterior deltoids, core, triceps. 12 reps