WoW #5--Abs!

10 min. Ab workout

(1 min. each exercise)

1)      Knees to chest

2)      Crunches

3)      Leg lifts

4)      Sit-ups

5)      Flutter kicks

6)      Penguins

7)      V-ups

8)      Right side v-ups

9)      Left side v-ups

10)  Bicycles

If you don't know what one of the exercises are, ask me, youtube it, or google it.

WoW #4 -- Another Circuit

4x:

(1 min each exercise)

Front raises

Shoulder press

Push-ups

Pull-ups

Lunges

Russian twists

**everything except push-ups and pull-ups will be done with a weight. Guys use at least a 25 lb plate (35 or 45 lbs if you think you can hang with the big dogs). Girls  may use a 10 lb plate if necessary. **

WoW #3 -- Circuit

4 rounds for time:

10 burpees
15 Wide Push-ups
15 Diamond Push-ups
2 Rope Climbs
2 Laps on Hayes Track
10 Pull-ups

WoW #2 -- Intervals

Lee Gate Run Intervals:
30 sec sprint, 1 min jog, 30 sec sprint, 1 min jog, etc...
Do this all the way to Lee Gate and back

WoW #1 -- Jay Cutler's favorite workouts

Jay Culter’s workout (bodybuilder, not the quarterback)

Triceps:
Push-down – 3 sets, 12-15 reps
One-arm rope extensions – 3 sets, 12-15 reps
Close grip bench – 3 sets, 12-15 reps
Lying extensions – 7 sets, 12-15 reps

Chest:
Bench – 3 sets, 8-10 reps
Incline dumbbell bench – 3 sets, 10-12 reps
Cable crossover – 3 sets, 10-12 reps
Dumbbell pullover – 3 sets, 10-12 reps
Incline dumbbell flye – 3 sets, 6-10 reps

Calves:
Standing calf raises – 3 sets, 10-12 reps
Seated calf raises – 3 sets, 10-12 reps
Donkey calf raises – 3 sets, 8-10 reps

Shoulders:
Seated lateral raises -3 sets, 10-12 reps
Seated dumbbell press – 4 sets, 10-12 reps
Upright rows – 3 sets,10-12 reps
Machine rear lateral – 3 sets, 10-12 reps
Standing cable rear lateral – 3 sets, 10-12 reps
Dumbbell shrugs – 3 sets,10-12 reps
Barbell shrugs – 3 sets,10-12 reps
Legs:Leg extensions -4 sets, 10 reps
Leg press – 3 sets, 15-20 reps
Hack squat – 3 sets, 8-10 reps
Smith machine squat – 4 sets, 8-10 reps
Standing lunge – 2 sets, 8 reps per leg
Lying leg curls – 3 sets,10 reps
Seated leg curls – 3 sets,10 reps

Mass Gaining Lifting Routine (cardio included)

Monday - Chest and Triceps

Chest

Exercise                               Sets       Reps

Barbell Bench Press            4              10, 8, 8, 6

Incline Bench Press             3              8, 8, 6

Decline Bench Press           3              8, 8, 6

Dumbbell Bench                  2              10

Dumbbell Fly                       2              10

Triceps

Exercise                               Sets       Reps

Tricep Extension                 4              10, 8, 8, 6   adding weight if needed

Skull Crushers                     3              8

Cable Ext.                             3              10

Workout Notes:

None.

Tuesday – Cardio/Abs

20 min. Bike Circuit (1 min. sprint, 1 min. light…) or 3 mile run

10 min. Ab Circuit

Neck exercises

Wednesday - Back and Biceps

Back

Exercise                                               Sets       Reps

Pull Ups                                               2              8

One Arm Dumbbell Row                    3              8

Seated Row                                         2              8

Bent Over Barbell Row                      2              8

Lat Pull Down                                     3              10, 10, 8

Biceps

Exercise                                               Sets       Reps

Standing Barbell Curl                          3              8, 8, 6

Close Grip Preacher Curl                    3              8, 8, 6

Hammer Curl                                        2              10

Incline Dumbbell Curl                         2              12-14

Workout Notes:

None.

 

Thursday – Plyos/Abs

Jump Rope

Box Jumps

Plyo Jumps

10 min. Ab Circuit

Friday - Shoulders and Forearms

Shoulders

Exercise                                               Sets       Reps

Machine Shoulder Press                     3              10

Dumbbell Reverse Fly                          3              8-10

Military Press                                      4              10

Dumbbell Lateral Raise                      3              10

Dumbbell Shrugs                                 3              10

Upright Row                                         3              10

Forearms

Exercise                                               Sets       Reps

Standing Wrist Curl                             4              10

Barbell Wrist Curl                               4              10

Workout Notes:

Dumbbell shrugs and upright row can be supersetted.

Saturday – Cardio/Abs (optional)

20 min. Bike

10 min. Ab Circuit

Neck exercises

Sunday- Legs

Upper legs

Exercise                               Sets       Reps

Squat                                    5              10, 8, 8, 6, 4

SLDL                                      3              10

Leg Extension                      3              12

Leg Curl                               3              12

Calves

Exercise                               Sets       Reps

Standing Calf Raise            4              12

Seated Calf Raise                2              12

Workout Notes:

None.

 

Arnold Schwarzenegger Lifting Routine

Arnold's Routine

Mon, Wed, Fri

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12. 

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10 

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout