Mike Hines Workout #1

 

Please us the following protocols for the exercises as indicated.

 

FAB Fives- Single set whereby each rep is performed by using a 15 second cadence (5 sec concentric lifting/5 second hold in the fully contracted position/5 second eccentric lowering)

 

AS/DECENDING PYRAMID SETS 6 Alternating sets performed iso-laterally by subtracting 2 reps to each succeeding set. (8-6-4) upper torso, (10-8-6) lower torso.

 

SEVEN-FOUR-SEVENS 3 Consecutive sets followed by a 30 second rest between sets. After completing the first set, add 10 pounds for upper torso exercises and 20 pounds for lower torso exercises. After the second set is completed, the added weights are removed and set three is performed with the original weight. 

 

Ascending Pyramid Set

Flex Leg Curl 50, 55, 55

 

Chest Bench Press 120, 135, 150

 

Wide Pull Down (upper back) 120, 127.5, 147.5

 

Fab-5

LF Lateral Raise 70#

 

Preacher Curl Load 40#

 

Close Grip Tricep Press Load 70#

 

7-4-7

Cybex Torso Rotation 65, 75, 65

 

Cybex Back Extension 85, 110, 85

 

Cybex Abs 90, 100, 90

HS Chest Press 80, 90, 100

 

HS Row 90, 100, 110

 

Fab-5

HS Shoulder Press 120

 

Incline DB Curl 22.5

 

Head Crusher 60

 

7-4-7

AbBench 40, 55, 40

 

Side Pull Device 5, 10, 5

 

Hyper Extension 5, 10, 5

 

Mike Hines Workout #2

 

Please us the following protocols for the exercises as indicated.

 

FAB Fives- Single set whereby each rep is performed by using a 15 second cadence (5 sec concentric lifting/5 second hold in the fully contracted position/5 second eccentric lowering)

 

AS/DECENDING PYRAMID SETS 6 Alternating sets performed iso-laterally by subtracting 2 reps to each succeeding set. (8-6-4) upper torso, (10-8-6) lower torso.

 

SEVEN-FOUR-SEVENS 3 Consecutive sets followed by a 30 second rest between sets. After completing the first set, add 10 pounds for upper torso exercises and 20 pounds for lower torso exercises. After the second set is completed, the added weights are removed and set three is performed with the original weight. 

 

Ascending Pyramid Set

Hammer Strength Machine Pull Down (upper back) 

120, 140, 160

 

Fab-5

LF Machine Rear Deltoid Fly 105 x 6

Hammer Strength Machine Curl Load 80 x 6

Hammer Strength Machine Tricep Extension 90 x 6

 

Bent Knee Drops x 15 each way(regular speed)

Prone (face down) Leg Lifts 3 sets of 10 hold every 10th rep 10 seconds

Crunches on Mat Face Up x 30

 

Ascending Pyramid Set

LF Machine Hip Abductor 130, 150, 170

Smith Machine Chest Press 90, 110, 115

Flex Machine Dorsiflexor 150, 165, 180

 

Fab-5

Shoulder Shrug Device 35 x 6

Life Fitness Machine Curl 50 x 6

Flex Machine Vertical Tricep Press (close grip) 105 x 6