8 Week Holiday Program Head Start
First off I would just like to thank those of you who have allready joined the Power Circle. It's my intention to make sure each and everyone of you has a head start on this up and coming holiday season. I want to make sure each and everyones goals are set, anyone with questions on setting goals feel free to post me a message or a blog on the groups page. Everyone should have up to this point in time some sort of goal in mind, it's now time to put those goals in high gear and get a head start on this holiday season with an 8 -week program of their own. All Goals and programs should be posted to the Power Circle page by Monday October 29th.
Best of Luck with reaching your Goals. And I look forward to seeing everyone's goals and programs posted to the Poweer Circle page.
-POWER CIRCLE-
My Program
Ahoy!,
http://jaycutler.com/sub/training_beginner.html
Jay's Training Cycle for Beginners
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle
Notes: For each body part, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.
For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.
Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10
* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.
Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10
* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.
** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.
Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10
Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15
-Matt-
"When you're not training... I am."