Cathe Friedrich
Administrator
Hi Everyone! This month's rotation will focus one working one body part per day. A different segment of Core Max will be added to the end of a body part three times per week. This rotation will help build strength and shape and define muscle. Do the following exercises for 3 sets of 12 unless otherwise specified. Be sure to include your favorite cardio activities 3 to 4 times per week for 30 to 40 minutes per session. And as a reminder, for best results you must eat clean and increase your protein intake per day!
Have Fun!
All four weeks do the following exercises.
Start every workout with around 4 to 5 minutes of Rhythmic and Dynamic movement to warm up the entire body (you can use the warmups I do on my workouts).
MONDAY:
BACK
1) Super Man (3 sets of 25 reps)
2) Wide Grip Pull Ups (3 sets of as many as you can do)
SIDE NOTE
if you don't have access to a pull up bar then do wide grip barbell rows overhand grip)
3) One Arm Rows
4) Narrow Grip Underhand Barbell Rows
5) Barbell Deadlifts
6) Seated Row with the resistance band (2 sets of 25 reps)
7) Barbell or Dumbell Pullovers
TUESDAY:
Chest
1) Push Ups...(aim for 5 sets of 10 to 12 reps)
2) Incline Dumbbell Press
3) Flat Bench Dumbell Fly
4) Flat Bench Dumbbell Press (optional on a decline)
5) OPTIONAL: Kneeling Cable Flys (if you have access to them)
6) Dips off of bench with legs elevated (3 sets of 15 reps) Don't rush through them!
7) SEGMENT ONE OF CORE MAX
WEDNESDAY:
Legs
1) Seated Leg Extentions w/ankle weights (add mental resistance if your weights are light) 3 sets of 25 reps
2) Barbell Squats (5 sets 12)
3) One legged Dumbbell Lunges w/back leg elevated
4) Plie Barbell Squats
5) 200 Walking Lunges
6) Free Style calf raises off edge of step (2 sets 64 reps)
7) OPTIONAL: Barbell stiff leg deadlifts on platform from Gym Style Legs
8) Do the Stability Ball section of Pyramid Lower Body (Intensity Series)
Thursday:
Shoulders
1) Seated overhead dumbbell Press
2) Seated dumbbell side lateral raises
3) OPTIONAL: One arm cable lateral raises
4) Upright barbell row
5) Barbell Front Raise
6) Dumbbell Rear Delt Flys
7) Resistance band rear delt flys (3 sets of 15)
8) SEGMENT TWO OF CORE MAX
FRIDAY:
Biceps
1) Seated Alternating Dumbbell curls
2) Preacher Barbell Curl (leaning on stability ball if you do not have a preacher bench)
3) Barbell Curls 3 sets of the following pattern (8 reps from top half/ 8 reps from bottom half/ 8 reps full range of motion)
4) Dumbbell Hammer curls
5) Dumbbell Wrist curls (palm facing up, 3 sets 30...palm facing down, 3 sets of 15 to 20)
SATURDAY:
Triceps
1) Lying Barbell Extentions
2) Seated Dumbbell Overhead Extention Both Arms (or one arm at time if preferred)
3) OPTIONAL: Cable Rope extention (if not do one arm overhead extention with resistance band 3 sets 20 pulsing reps)
4) Dips (3 sets 20)
5) Dumbbell Kickbacks
6) SEGMENT THREE OF COREMAX
Sunday:
OFF
Have Fun!
All four weeks do the following exercises.
Start every workout with around 4 to 5 minutes of Rhythmic and Dynamic movement to warm up the entire body (you can use the warmups I do on my workouts).
MONDAY:
BACK
1) Super Man (3 sets of 25 reps)
2) Wide Grip Pull Ups (3 sets of as many as you can do)
SIDE NOTE
if you don't have access to a pull up bar then do wide grip barbell rows overhand grip)3) One Arm Rows
4) Narrow Grip Underhand Barbell Rows
5) Barbell Deadlifts
6) Seated Row with the resistance band (2 sets of 25 reps)
7) Barbell or Dumbell Pullovers
TUESDAY:
Chest
1) Push Ups...(aim for 5 sets of 10 to 12 reps)
2) Incline Dumbbell Press
3) Flat Bench Dumbell Fly
4) Flat Bench Dumbbell Press (optional on a decline)
5) OPTIONAL: Kneeling Cable Flys (if you have access to them)
6) Dips off of bench with legs elevated (3 sets of 15 reps) Don't rush through them!
7) SEGMENT ONE OF CORE MAX
WEDNESDAY:
Legs
1) Seated Leg Extentions w/ankle weights (add mental resistance if your weights are light) 3 sets of 25 reps
2) Barbell Squats (5 sets 12)
3) One legged Dumbbell Lunges w/back leg elevated
4) Plie Barbell Squats
5) 200 Walking Lunges
6) Free Style calf raises off edge of step (2 sets 64 reps)
7) OPTIONAL: Barbell stiff leg deadlifts on platform from Gym Style Legs
8) Do the Stability Ball section of Pyramid Lower Body (Intensity Series)
Thursday:
Shoulders
1) Seated overhead dumbbell Press
2) Seated dumbbell side lateral raises
3) OPTIONAL: One arm cable lateral raises
4) Upright barbell row
5) Barbell Front Raise
6) Dumbbell Rear Delt Flys
7) Resistance band rear delt flys (3 sets of 15)
8) SEGMENT TWO OF CORE MAX
FRIDAY:
Biceps
1) Seated Alternating Dumbbell curls
2) Preacher Barbell Curl (leaning on stability ball if you do not have a preacher bench)
3) Barbell Curls 3 sets of the following pattern (8 reps from top half/ 8 reps from bottom half/ 8 reps full range of motion)
4) Dumbbell Hammer curls
5) Dumbbell Wrist curls (palm facing up, 3 sets 30...palm facing down, 3 sets of 15 to 20)
SATURDAY:
Triceps
1) Lying Barbell Extentions
2) Seated Dumbbell Overhead Extention Both Arms (or one arm at time if preferred)
3) OPTIONAL: Cable Rope extention (if not do one arm overhead extention with resistance band 3 sets 20 pulsing reps)
4) Dips (3 sets 20)
5) Dumbbell Kickbacks
6) SEGMENT THREE OF COREMAX
Sunday:
OFF
