sample workout
Weight Room/Strength Sample Workout
Weight Room/Strength
Total Body – H.I.T. / Varied Protocols
Ultimate Super Set A – B – C
91 (A)
92 (B)
93 (C)
Exercises
Reps
Exercises
Reps
Exercises
Reps
Overhead Press
10 – 14
Dead Lift
16 – 20
Upright Row
10 – 14
Dips/Decline Press
8 – 12
Leg Press
12 – 16
Pulldown
8 – 12
Chest Press
6 – 10
Leg Curl
8 – 12
Low Row
6 – 10
Pulldown
10 – 14
Dips/Decline Press
10 – 14
Squat
16 – 20
Upright Row
8 – 12
Incline Press
8 – 12
Leg Curl
12 – 16
Low Row
6 – 10
Chest Press
6 – 10
Dead Lift
8 – 12
Leg Press
16 – 20
Low Row
10 – 14
Chest Press
10 – 14
Squat
12 – 16
Pulldown
8 – 12
Incline Press
8 – 12
Lunge R/L
8 – 12
Upright Row
6 – 10
Overhead Press
6 – 10
Incline Press
6 – 10
Overhead Press
6 – 10
Upright Row
6 – 10
Pulldown
6 – 10
Low Row
6 – 10
Dips/Decline Press
6 – 10
Dead Lift
6 – 10
Stiff Leg Dead Lift
6 – 10
Leg Press
6 – 10
Abdominals
15 – 20
Abdominals
15 – 20
Abdominals
15 – 20
Workouts 91 – 93 Procedure
- Four segments of three exercises each: all push, all pull, all lower body, and one push, pull and lower body.
- The three exercises in each segment are performed for max reps with minimal rest between each.
- Rest three minutes between the four segments. An Abdominal exercise completes the workout.
- Progress each workout within the rep range listed for each exercise.
Progression In The Weight Room
As muscle grows and becomes stronger, it must be exposed to greater stress – a progressive overload – to further improve in size and strength. To objectively create progressive overload, most weight room/strength workouts use reps ranges or single target reps. The goal of each set performed is to complete as many reps possible, safely, and reach fatigue at the set range of reps or target rep number. This assures that muscle overload is reached for the best results.
Rep Ranges
Rep ranges are a no-brainer for “what to do” each workout: within a given range of reps, either increase the number of reps performed with the same amount of resistance from the previous workout or increase the amount of resistance and aim to achieve a maximum number of reps within the range of reps. So, performing an extra rep – or using an increased resistance and achieving muscle fatigue within the rep range – constitutes progress from the previous workout. Whenever the top number in the rep range is reached or surpassed in the current workout, that is the signal to increase the amount of resistance in the forthcoming workout.
An example, a rep range of 8-12 means using a resistance where muscle fatigue occurs between eight and 12 reps without the assistance of a partner. In other words, lift the resistance with proper form for a maximum number of reps, aiming for at least eight reps, but going beyond 12 if you can. If you obtain nine and are unable to get 10, record it, then aim for 10 in the forthcoming workout, then 11, and finally 12 over the following sessions. When the high end of the rep range is obtained, increase the amount of resistance for the following workout and aim for the minimum of eight, but do as many as you can safely
and with good form. See the example for the leg curl @ 8-12 reps below. Arrows mean the resistance was increased from the previous workout.
Initially, in your training, you may increase by more than one rep each workout. Over time, however, it will be difficult to get that needed extra rep or continual resistance increase as you approach your genetic limits. THAT IS NORMAL FOR ANYONE WHO MAKES A CONCERTED EFFORT TO TRAIN HARD. But as your gains begin to level off, understand you’ve progressively made the climb and your abilities have improved. Absolutely no human in the history of training has made continual linear gains over their lifetime. Like the stock market, there are the routine ups and downs, but over the long haul (weeks and months) you’ll experience a gradual increase in ability if you give that 100% effort from workout to workout.
Target Reps
Target reps are just as simple. Obtain the set target number, then increase the amount of resistance for that number the following workout. Example:
Target reps = 10 and resistance used = 140 lbs.
Workout #1 – 140 lbs. for 10 reps.
Workout #2 – increase the resistance five pounds. 145 lbs. used and 10 reps achieved.
Workout #3 – Increase the resistance five pounds. 150 lbs. used and 10 reps achieved.
Workout #4 – Increase the resistance five pounds. 155 lbs. used but only nine reps achieved.
Workout #5 – Stay with the 155 lbs. and aim for the 10 target reps.