jillybean
Cathlete
Simple Strength Series
(No pulses or varying rep speeds or tempos within a set. The upper body portion uses dumbbells only (though barbell could be substituted))
WORKOUT ONE
Upper Body
Chest:
(1) Set of 16 push-ups on the knees (to prime muscles)
(2) Sets back to back of 12 push-ups at a 2 counts down/2 counts up
(2) Sets back to back of 12 flies, using heavy weights, at a 2 up/2 down tempo
(2) Sets back to back of 12 bench presses, using heavy weights, at a 2 up/2 down tempo
Triceps:
(1) Set of 16 non-weighted dips (to prime muscles)
(2) Sets back to back of 12 skull crushers, using heavy weights, at a 2 down/2 up tempo
(2) Sets back to back of 12 overhead French presses, using heavy weights, at a 2 down/2 up tempo
(2) Sets back to back of 12 kickbacks, using heavy weights, at a 2 up/2 down tempo
Shoulders:
(1) Set of 16 light-weight overhead military presses (to prime muscles)
(2) Sets back to back of 12 front raises, using heavy weights, at a 2 up/2 down tempo
(2) Sets back to back of 12 side lateral raises, using heavy weights, at a 2 up/2 down tempo
(2) Sets back to back of 12 rear delt flies, using heavy weights, at a 2 up/2 down tempo
Back:
(1) Set of 16 light-weight double-arm rows (to prime muscles)
(1) Set of 12 one-arm rows with arm adducted, using heavy weights, at a 2 up/2 down tempo – right side
(1) Set of 12 one-arm rows with arm adducted, using heavy weights, at a 2 up/2 down tempo – left side
(1) Set of 12 one-arm rows with arm abducted, using heavy weights, at a 2 up/2 down tempo – right side
(1) Set of 12 one-arm rows with arm abducted, using heavy weights, at a 2 up/2 down tempo – left side
(2) Sets back to back of 12 pullovers, using heavy weights, at a 2 up/2 down tempo
Biceps:
(1) Set of 16 light-weight standard curls (to prime muscles)
(2) Sets of 12 seated hammer curls, using heavy weights, at a 2 up/2 down tempo
(2) Sets of 12 standing standard curls, using heavy weights, at a 2 up/2 down tempo
(1) Set of 24 seated alternating curls, using heavy weights, at a 2 up/2 down tempo
Abdominals
**********
WORKOUT TWO
Lower Body
Thighs and Glutes
(1) Set of 16 light-weight squats (to prime muscles)
(2) Sets back to back of 12 squats, using heavy weights, at a 4 down/4 up tempo
(2) Sets back to back of slow leg presses, 12 on each leg using heavy weights.
(2) Sets back to back of static lunges, 12 on each leg using heavy weights, at a 4 down/4 up tempo
Put on your ankle weights and:
(2) Sets on each side of hamstring tucks – heels resting on a chair or step while you raise your hips up. Do 32 reps at a 2/2 count with the right leg extended in the air, then do 32 reps at a 2/2 count with the left leg extended in the air; switch and do 32 more on the right, then 32 more on the left.
Stand up and balance arms on a chairback and do
(1) Set of 24 leg extensions (lifting your leg up behind you) on the right leg, switch and do (1) set of 24 on the left leg.
Inner/Outer Thighs (you can keep your ankle weights on for the pliés, since the feet will be stationary.
(1) Set of 16 light weight plié squats (to prime the muscles)
(2) Sets back to back of 12 plié squats, using heavy weights, at a 4 down/4 up tempo
(2) Sets back to back of outer thigh lifts, 16 on each leg (balancing on a chair or holding on to a wall or barbell), using ankle weights, at a 2 up/2 down tempo
Lying Inner/Outer Thigh Work
(2) Sets back to back of 32 outer thigh lifts, using ankle weights, at a 2 up/2 down tempo
(2) Sets back to back of 32 inner thigh lifts, using ankle weights, at a 2 up/2 down tempo
End with either abs and a stretch, or just abs.
(No pulses or varying rep speeds or tempos within a set. The upper body portion uses dumbbells only (though barbell could be substituted))
WORKOUT ONE
Upper Body
Chest:
(1) Set of 16 push-ups on the knees (to prime muscles)
(2) Sets back to back of 12 push-ups at a 2 counts down/2 counts up
(2) Sets back to back of 12 flies, using heavy weights, at a 2 up/2 down tempo
(2) Sets back to back of 12 bench presses, using heavy weights, at a 2 up/2 down tempo
Triceps:
(1) Set of 16 non-weighted dips (to prime muscles)
(2) Sets back to back of 12 skull crushers, using heavy weights, at a 2 down/2 up tempo
(2) Sets back to back of 12 overhead French presses, using heavy weights, at a 2 down/2 up tempo
(2) Sets back to back of 12 kickbacks, using heavy weights, at a 2 up/2 down tempo
Shoulders:
(1) Set of 16 light-weight overhead military presses (to prime muscles)
(2) Sets back to back of 12 front raises, using heavy weights, at a 2 up/2 down tempo
(2) Sets back to back of 12 side lateral raises, using heavy weights, at a 2 up/2 down tempo
(2) Sets back to back of 12 rear delt flies, using heavy weights, at a 2 up/2 down tempo
Back:
(1) Set of 16 light-weight double-arm rows (to prime muscles)
(1) Set of 12 one-arm rows with arm adducted, using heavy weights, at a 2 up/2 down tempo – right side
(1) Set of 12 one-arm rows with arm adducted, using heavy weights, at a 2 up/2 down tempo – left side
(1) Set of 12 one-arm rows with arm abducted, using heavy weights, at a 2 up/2 down tempo – right side
(1) Set of 12 one-arm rows with arm abducted, using heavy weights, at a 2 up/2 down tempo – left side
(2) Sets back to back of 12 pullovers, using heavy weights, at a 2 up/2 down tempo
Biceps:
(1) Set of 16 light-weight standard curls (to prime muscles)
(2) Sets of 12 seated hammer curls, using heavy weights, at a 2 up/2 down tempo
(2) Sets of 12 standing standard curls, using heavy weights, at a 2 up/2 down tempo
(1) Set of 24 seated alternating curls, using heavy weights, at a 2 up/2 down tempo
Abdominals
**********
WORKOUT TWO
Lower Body
Thighs and Glutes
(1) Set of 16 light-weight squats (to prime muscles)
(2) Sets back to back of 12 squats, using heavy weights, at a 4 down/4 up tempo
(2) Sets back to back of slow leg presses, 12 on each leg using heavy weights.
(2) Sets back to back of static lunges, 12 on each leg using heavy weights, at a 4 down/4 up tempo
Put on your ankle weights and:
(2) Sets on each side of hamstring tucks – heels resting on a chair or step while you raise your hips up. Do 32 reps at a 2/2 count with the right leg extended in the air, then do 32 reps at a 2/2 count with the left leg extended in the air; switch and do 32 more on the right, then 32 more on the left.
Stand up and balance arms on a chairback and do
(1) Set of 24 leg extensions (lifting your leg up behind you) on the right leg, switch and do (1) set of 24 on the left leg.
Inner/Outer Thighs (you can keep your ankle weights on for the pliés, since the feet will be stationary.
(1) Set of 16 light weight plié squats (to prime the muscles)
(2) Sets back to back of 12 plié squats, using heavy weights, at a 4 down/4 up tempo
(2) Sets back to back of outer thigh lifts, 16 on each leg (balancing on a chair or holding on to a wall or barbell), using ankle weights, at a 2 up/2 down tempo
Lying Inner/Outer Thigh Work
(2) Sets back to back of 32 outer thigh lifts, using ankle weights, at a 2 up/2 down tempo
(2) Sets back to back of 32 inner thigh lifts, using ankle weights, at a 2 up/2 down tempo
End with either abs and a stretch, or just abs.
