We have 3 weeks to go!!! This is WEEK 6 of the GYM workouts for #DLBdaily PURPOSE. This is when you got to turn up the heat. Take your progress photos, if you need to see some more changes, look at your diet and cardio. If you need to turn up the intensity for cardio, you got 3 weeks to do it. For your diet, small tweaks can make a huge difference.
I recommend taking at least one REST DAY. That day is when you need it, it does NOT have to be the same day every week. Take it when your body needs it!!
Ascending/Descending Set: 10-1, 1-10
NOTE: pick an exercise to start at 10 reps, and the other to start at 1 rep. Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.
The (45/30) are just average weights to use for guys and gals. Obviously you can go higher to challenge yourself or lower to make sure you get through all of them with decent form..
Circuit: 4 Rounds x 12 each exercise
Rest 90 sec between each
NOTE: I use the same weight for each exercise. Pick a weight that you will be able to do 12 Push-Presses and that is what you will use for everything else, then use only one of the dumbbells for the goblet squat.
SS* Leg Extension / Leg Curls
2. SS* DB Stiff Leg Deads / Hyperextensions
NOTE: The hypers you do not need to use any weight come up super slow. Try to imagine initiating the movement by squeezing your butt cheeks together. Keep your head down, chin tucked and back will actually be rounded, to keep tension on glutes and hams instead of low back.
3. SS* Trap Bar Dead (heels elevated) / Pulsing (Partial Rep) Goblet Squat
NOTE: If you do not have a trap bar just hold heavy dumbbells at your sides. Pulsing Goblet Squat, you are just doing 1/2 reps keeping the tension on the quads the entire 20 reps.
5. SS* Leg Press (feet middle, shoulder width, toes slightly out) / Calf Raise on Leg Press
1. SS* Reverse Grip Cable Tricep Pushdown / Cable Overhead Tricep Extension
2. SS* Reverse Grip Dumbbell Curl / DB Hammer Curl
3. SS* Close Grip Bench / Close Grip Push-ups
4. SS* EZ-Bar Spider Curl / Narrow Grip EZ Bar Curls
5. SS* Bent-Over Single Arm Cable Kickbacks / Single Arm Cross Body Cable Curl
Ab Circuit: 3 ROUNDS x 30 sec each
REST 1 minute between each round.
NOTE: add weight to each different set
2. SS* Single Arm DB Arnold Press / Single Arm DB Bent Arm front Raise
3. SS* Seated Bentover DB Reverse Fly / Seated Bentover DB Wide Elbow Row (pendlay) / Standing DB Upright Row
NOTE: For bent over fly and row: Keep your stomach on top of your quads to avoid any swinging. The row, keep bent at 90 degrees and stay wide like a pendlay. Drive elbows wide and back.
4. Single Arm Leaning Cable Lateral Raise
5. SS* Standing Cable Shoulder Press / Cable Upright Row
6. GIANT SET: 3 sets x 8-12 reps of each exercise.
NOTE: Anywhere from 8-12 on each exercise
The above workout is a guide. I think one of the best things you can do to hold yourself accountable is to show up to the gym with some sort of plan of attack. This workout is your plan of attack. This is what will hold you accountable.
Many of you are probably working out in a public gym where you may not be able to superset certain exercises at the same time. Or maybe you are someone that works out in your garage and have super limited equipment. THAT’S OKAY!! You do not have to complete the workout exactly how it is written. This is a guide to give you an idea how I train every day. I have also been training for almost 15 years, so if you are just a beginner 5 sets of something might be a bit much and maybe start at 3 sets and work your way up in volume after some time. There are so many different variations that you can do. Just because I use a shoulder press machine one day, you can substitute that for something similar to that motion. For example, you could do barbell shoulder press, or dumbbell press, or even a cable shoulder press. If you need help thinking of different variations, go to the EXERCISE LIBRARY to find alternatives.
DB - Dumbbell(s)
BB - Barbell
Super Set (SS) or Compound Set (CS) - Two exercise set together with little to no break in between
Complete 15 reps of the first exercise, then complete 10-12 reps of the second exercise with in the same set, with no break. Rest. Then repeat for a total of 5 sets.
Tri Set (TS) - Three exercises set together with little to no rest in between
Giant Set (GS) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round
Failure - no set number of reps, go until you fail
Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).
% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. Its just to help you gauge how much weight to use for that rep scheme.
RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.
An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.
Drop (Drop set) - ex. 4 x 10 drop 10
This means you are preform 4 sets of drop sets. Preform the first 10 reps, drop to a lighter weight, then complete another 10 reps more within the same set, no rest.
Pyramid Sets: Pyramid training can be done either ascending (15, 12, 10, 8, 6) or descending (6, 8, 10, 12, 15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.
Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!
AMRAP: Abbreviation for “As many reps as possible.” Similar to saying “go to failure.” In CrossFit, this term can also refer to “As many rounds as possible.”
Rest Time Between Sets: How long should you rest between sets? It depends largely on what type of training you’re doing? Here are general recommendations. You may need a little more or less on some exercises and sets. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into to productively execute the next set. I have been training for almost 15 years, so I know when I feel recovered. But if you are new to training this is a good starting point based on rep schemes.
Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.
Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)
Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high reputations places trains the muscle fibers that are resistant to fatigue under stress which I preform more on leg days, because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.