Wednesday, May 2, 2012

Busy Lifestyle Training Part 2

Here is part 2 of  "Busy Lifestyle Training."  I upped the percentages some, changed some exercises but kept the template basically the same.  None of these workouts should take more then an hour to complete.

Week 2

Day 1
5 minute bike warm-up
Squat 12x3 at 75% of their 1RM with a 2-3 minute rest between sets

Day 2
5 minute bike warm-up
Press 7x4 at 75% supersetted with Bent Over Rows or Chins 5x5-10
Close Grip Bench Press- 75% 4x6

Day 3
Sprints at a local field.  8x80 yard sprints at 80% intensity(estimate) with a 1 minute rest

Day 4
5 minute bike warm-up
Squats 70% 3x2 (I like these to warm up the deadlift)
Deadlift 8x3 at 75% of their 1RM with a 2 minute rest between sets

Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
Lat pulls
Hammer Curls
Cable Rows
BB Front Raise
DB shoulder Press
BB Triceps Extensions

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a's for life. Whether its training or your family or your doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.