WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,, 7,,,7,, 0x0 0x0 Mins Mins DAY - LOWER BODY STRENGTH A1: Conventional Deadlift 7,,,7,, 0X0 Mins B1: Barbell Hip Thrust 01 Mins DAY - BACK AND TRICEPS A: 1 Arm DB Row - Neutral Grip 1-1 010 B: 1 Arm Lat Pulldown (D Handle underhand grip) 1-1 010 C: Supinated Grip Inverted Row-Feet on ground in power rack D: Overhead EZ Bar French Press Max Reps 1-1 01 010 Sec Sec E: Arm DB Kickbacks- Palms Up 1-1 01 Sec DAY - LEGS A: Snatch Grip Horizontal Back Extension 1-1 01 7 Sec B: Lying Leg Curl + Partials - sets toes in sets toes out 1 partials in stretched position each set 1-1 010 C: Slow Tempo Swiss Ball Leg Curls keep hips up! Max reps 00 Sec D: Leg Press Single Leg Foot Across Midline 1-1 010 7 Sec E: Leg Extension with Pause In Contracted Position -0 01 Sec DAY - CHEST BICEPS SHOULDERS A: Steep Incline DB Press - Wide Elbows 1-1 010 B: Slight Decline DB Press - Pause and get good stretch 1-1 10 C: Wide Grip Push Ups Hands on DB's D: Incline DB Curl - Supinated the whole time Max reps 1-1 010 Sec Sec E: Narrow Straight Bar Scott Curl 1 and 1/ 110 Sec SHOULDER SUPERSET Sec F1: Palms Up DB Front Raise F: Pinkies Up DB Lateral Raise F: Pinkies Up Bent Over db F: Neutral Grip DB Press F: Seated Muscle Snatch 10 10 10 10 10
WEEK VOLUME-HYPERTROPHY WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET WORKOUT 1 - UPPER BODY STRENGTH A: Flat Barbell Bench Press (Use chains if you have them) 8-0x0 Mins B: Wide Grip Pronated (overhand pullup) WORKOUT - LOWER BODY STRENGTH 8-0X0 Mins A: Front Squats 8-0X0 Mins B: Defecit Deadlift (Standing on -" Plate or box) 8-1X0 Mins WORKOUT - BACK AND TRICEPS A: Narrow Grip Chin Ups (Palms facing you),8,10,1 010 100 Sec B: 1- Arm Dumbell Row,8,10,1 010 100 Sec C: DB Pullover (Slow Tempo) 00 D: Decline DB Tricep Extension,8,10,1 010 7 Sec E: Lying EZ Bar Triceps Extension to Chin (Slow Tempo) 00 WORKOUT - LEGS A: Back Squat,,8,10,1 010 Min B: Leg Press- narrow neutral stance 010 C: DB Split Squat (Front foot elevated -" - just like a lunge except you remain stationary) ea 010 7 Sec D: 1-Leg Lying leg curl 10-1 01 7 Sec E: Back Extension (hold weight under chin) 10-1 01 WORKOUT - CHEST, BICEPS, SHOULDERS A: Low Incline DB Press - Neutral Grip,8,10,1 010 B: Decline Barbell Press,8,10,1 10 C: Cable Crossover Flys- Slow tempo and pause in contracted position 0 D: Incline DB Hammer Curl,8,10,1 010 E: EZ Bar Narrow Grip Standing Curl,8,10,1 1-Arm shoulder series do all for 1 arm before doing the other Sec F1: FaceDown incline thumbs up DB front raise 8ea F: Standing palm down front raise 8ea F: Lean away db lateral raise 8ea F: Standing DB lateral Raise 8ea F: Side Lying Incline DB Lateral Raise 8ea F: Bent Over DB Lateral Raise - In line with ears 8ea F7: Bent oover DB lateral raise- in line with hips 8ea F8: Neutral Grip DB Press 8ea
WEEK M.A.D SET TRAINING FOR ADVANCED FAT BURING WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET WORKOUT 1 - UPPER BODY A: Weighted Dips (with rings if you have - lean forward),,,,8,8 0X0 Min A: Mid Grip Pronated (overhand) Pull Up (weighted),,,,8,8 0X0 Min WORKOUT - LOWER BODY A: Back Squats,,,,8,8 0X0 Min B: Barbell Romanian Dead Lift,,,,8,8 0X0 Min WORKOUT - BACK AND TRICEPS A1: Wide Grip Overhand Seated Row to Sternum 1-1 010 A: Mid Grip Overhand Seated Row to Sternum 1-1 010 A: Narrow Grip Underhand Row to Waist 1-1 Min B1: EZ Bar Narrow Triceps Extensions to Forehead 010 B: EZ Bar Narrow Triceps Extensions to Chin 010 B: EZ Bar Close Grip Bench Presses WORKOUT - LEGS A1: Snatch Grip Deadlift 010 A: Conventional Deadlift 010 A: Sumo Deadlift Min B1: Leg Press feet very low, narrow, heels off plate 1-1 010 B: Leg Press feet in middle of plate, heels on plate 1-1 010 B: Leg Press feet high and wide, heels on plate 1-1 Min WORKOUT - CHEST AND BICEPS A1: Steep Incline Dumbbell Press 1-1 010 A: Low Incline Dumbbell Press 1-1 010 A: Flat Dumbbell Press 1-1 Min B1: Incline DB Zottoman Curl (curl up with palms up) 010 B: Incline DB Curl (hands supinated palm up the entire time) 010 B: Incline DB Hammer Curl Shoulder Series ( arms at a time, use same weight) Sec C1: Seated DB Lateral Raise (palms down) 1 C: Seated Bent over DB Rear Delt 1 C: Seated DB Lateral Raise 1 C: Seated DB Shoulder Press 1
WEEK M.A.D SET TRAINING FOR ADVANCED FAT BURING WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET WORKOUT 1 - UPPER BODY A1: Weighted Dips (with rings if you have - lean forward),,,,8,8 0X0 Min A: Mid Grip Pronated (overhand) Pull Up (weighted),,,,8,8 0X0 Min WORKOUT - LOWER BODY A: Back Squats,,,,8,8 0X0 Min B: Barbell Romanian Dead Lift,,,,8,8 0X0 Min WORKOUT - BACK AND TRICEPS A1: Wide Grip Overhand Seated Row to Sternum 1-1 010 A: Mid Grip Overhand Seated Row to Sternum 1-1 010 A: Narrow Grip Underhand Row to Waist 1-1 Min B1: EZ Bar Narrow Triceps Extensions to Forehead 010 B: EZ Bar Narrow Triceps Extensions to Chin 010 B: EZ Bar Close Grip Bench Presses WORKOUT - LEGS A1: Snatch Grip Deadlift 010 A: Conventional Deadlift 010 A: Sumo Deadlift Min B1: Leg Press feet very low, narrow, heels off plate 1-1 010 B: Leg Press feet in middle of plate, heels on plate 1-1 010 B: Leg Press feet high and wide, heels on plate 1-1 Min WORKOUT - CHEST AND BICEPS A1: Steep Incline Dumbbell Press 1-1 010 A: Low Incline Dumbbell Press 1-1 010 A: Flat Dumbbell Press 1-1 Min B1: Incline DB Zottman Curl (curl up with palms up) 010 B: Incline DB Curl (hands supinated palm up the entire time) 010 B: Incline DB Hammer Curl Shoulder Series ( arms at a time, use same weight) Sec C1: Seated DB Lateral Raise (palms down) 1 C: Seated Bent over DB Rear Delt 1 C: Seated DB Lateral Raise 1 C: Seated DB Shoulder Press 1
WEEK FAST TWITCH INTENSITY TRAINING WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET WORKOUT 1 - UPPER BODY A: Degree Incline Bench- Pause at the chest +1+1+1* X0 Min A: Mid-Grip Supinated Chin Up (Palms facing you) +1+1+1* 0X0 Min B1: Muscle Up assisted if needed X B: Handstand Push Up 011 WORKOUT - LOWER BODY STRENGTH A: Snatch Grip Deadlift +1+1* 0X0 Min B: Front Squats (Add Chains to bar if you have them) +1+1* 0X0 Min C: Pistol Squats (use extra weight if you have to) 1X0 WORKOUT - BACK AND TRICEPS A: Wide Grip Pull Ups (Add weight if BW too easy) 010 Min B: Overhand Grip Rope Row to Waist 01 C: Dumbbell Pullover 10-1 010 D: Dips 010 E: Low Incline DB Triceps Extensions (neutral grip) 010 F: Palms up DB Kickbacks (Hard tricep contraction) 10-1 01 Sec WORKOUT - LEGS A: Back Squat 0X0 Min B: Leg Press (Bands attached if available) 0X0 C: Alternating DB Lunge 10-1 ea 010 D: Kneeling Leg Curl (or any leg curl machine) ea 010 Min E: Slow Tempo RDL -- (This should fry your hamstrings) 00 F: Back Extension 10-1 ea 01 WORKOUT - CHEST AND BICEPS A: Low Incline Barbell Bench Press 010 Min B: Flat DB Bench Press 01 C: Pec Deck or Cable Crossover (Long pause in contracted position) 01 D: Incline DB Hammer Curl 010 Min E: Straight Bar Narrow Grip Preacher Curl (Wrists cocked back) 01 F: Twin Pulley Curls (arms up high at shoulder height doing "most muscular pose") 10-1 010 Shoulder Series ( arms at a time, use same weight) Sec G1: Front Delt Raise 8each G: L-Lateral Raise (Straightened arms on the eccentric) 8each G: Upright Row 8each
WEEK FAST TWITCH INTENSITY TRAINING WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET WORKOUT 1 - UPPER BODY A: Degree Incline Bench- Pause at the chest +1+1+1* X0 Min A: Mid-Grip Supinated Chin Up (Palms facing you) +1+1+1* 0X0 Min B1: Muscle Up assisted if needed X B: Handstand Push Up 011 WORKOUT - LOWER BODY STRENGTH A: Snatch Grip Deadlift +1+1* 0X0 Min B: Front Squats (Add Chains to bar if you have them) +1+1* 0X0 Min C: Pistol Squats (use extra weight if you have to) 1X0 WORKOUT - BACK AND TRICEPS A: Wide Grip Pull Ups (Add weight if BW too easy) 010 Min B: Overhand Grip Rope Row to Waist 01 C: Dumbbell Pullover 10-1 010 D: Dips 010 E: Low Incline DB Triceps Extensions (neutral grip) 010 F: Palms up DB Kickbacks (Hard tricep contraction) 10-1 01 Sec WORKOUT - LEGS A: Back Squat 0X0 Min B: Leg Press (Bands attached if available) 0X0 C: Alternating DB Lunge 10-1 ea 010 D: Kneeling Leg Curl (or any leg curl machine) ea 010 Min E: Slow Tempo RDL -- (This should fry your hamstrings) 00 F: Back Extension 10-1 ea 01 WORKOUT - CHEST AND BICEPS A: Low Incline Barbell Bench Press 010 Min B: Flat DB Bench Press 01 C: Pec Deck or Cable Crossover (Long pause in contracted position) 01 D: Incline DB Hammer Curl 010 Min E: Straight Bar Narrow Grip Preacher Curl (Wrists cocked back) 01 F: Twin Pulley Curls (arms up high at shoulder height doing "most muscular pose") 10-1 010 Shoulder Series ( arms at a time, use same weight) Sec G1: Front Delt Raise 8each G: L-Lateral Raise (Straightened arms on the eccentric) 8each G: Upright Row 8each
PHASE 1 TRAINING CALENDAR METABOLIC RECOVERY SUNDAY OFF Take Before Pictures/Official Weigh In. Starting Weight MONDAY Strength Chest and back Weight TUESDAY Strength Lower body Weight WEDNESDAY OFF DAY THURSDAY Hypertrophy Back and Triceps FRIDAY Hypertrophy Legs SATURDAY Hypertrophy Chest, Biceps and shoulders Write your weight in the corresponding day as soon as you wake up luis@luisuribefitness.com www.facebook.com/luisuribefitness/ 01
PHASE TRAINING CALENDAR VOLUME HYPERTROPHY SUNDAY OFF MONDAY Strength Chest and back Weight TUESDAY Strength Lower body Weight WEDNESDAY OFF DAY THURSDAY Hypertrophy Back and Triceps FRIDAY Hypertrophy Legs SATURDAY Hypertrophy Chest, Biceps and shoulders Write your weight in the corresponding day as soon as you wake up luis@luisuribefitness.com www.facebook.com/luisuribefitness/ 0
PHASE TRAINING CALENDAR WEEK 1/ M.A.D SET TRAINING FOR ACCELERATED FAT BURING SUNDAY OFF MONDAY Strength Chest and back Weight TUESDAY Strength Lower body Weight WEDNESDAY OFF DAY THURSDAY Hypertrophy Back and Triceps FRIDAY Hypertrophy Legs SATURDAY Hypertrophy Chest, Biceps and shoulders Write your weight in the corresponding day as soon as you wake up luis@luisuribefitness.com www.facebook.com/luisuribefitness/ 0
PHASE TRAINING CALENDAR WEEK / M.A.D SET TRAINING FOR ACCELERATED FAT BURING SUNDAY OFF MONDAY Strength Chest and back Weight TUESDAY Strength Lower body Weight WEDNESDAY OFF DAY THURSDAY Hypertrophy Back and Triceps FRIDAY Hypertrophy Legs SATURDAY Hypertrophy Chest, Biceps and shoulders Write your weight in the corresponding day as soon as you wake up luis@luisuribefitness.com www.facebook.com/luisuribefitness/ 0
PHASE TRAINING CALENDAR FAST TWITCH INTENSITY TRAINING SUNDAY OFF MONDAY Strength Chest and back Weight TUESDAY Strength Lower body Weight WEDNESDAY OFF DAY THURSDAY Hypertrophy Back and Triceps FRIDAY Hypertrophy Legs SATURDAY Hypertrophy Chest, Biceps and shoulders Write your weight in the corresponding day as soon as you wake up luis@luisuribefitness.com www.facebook.com/luisuribefitness/ 0
PHASE TRAINING CALENDAR WEEK / FAST TWITCH INTENSITY TRAINING SUNDAY OFF MONDAY Strength Chest and back Weight TUESDAY Strength Lower body Weight WEDNESDAY OFF DAY THURSDAY Hypertrophy Back and Triceps FRIDAY Hypertrophy Legs SATURDAY Hypertrophy Chest, Biceps and shoulders Write your weight in the corresponding day as soon as you wake up luis@luisuribefitness.com www.facebook.com/luisuribefitness/ 0