Appendix 2: Training

 

Sample Rotation, Split, and Exercises

 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
A	REST	B	C	A	B	C

 

 

 

A	B	C
Quads	Chest	Back
Hamstrings	Shoulders	Biceps
Leg Misc (inner thigh & Sartorius)	Triceps	Traps
	Calves	Forearms
	Abs	Calves
		Abs

 

Workout A

Quads

 

1.       Front Squats               [10 lb plate under heels]

2.       Squats                        [10 lb plate under heels; medium to narrow stance; squat deep;

3.       Smith Lunges 

4.       Hack Squat                 [close stance; feet 2" apart; low foot placement]

 

Hamstrings

 

1.       Straight Leg Deadlift    [keep chest high and shoulders back; don't go all the way down; bar just to knees/shins; try with 10 lb plates under toes]                            

2.       Standing Leg Curls     

3.       Cable Hamstring Curls            

 

Miscellaneous

 

1.       Inner Thigh machine    

2.       Sartorius à Cable lying leg raise or Weighted hanging leg raises or Roman chair sit-up

 

Workout B

Chest

 

1.       Incline Smith Bench                

2.       Incline Smith Bench                

3.       Hammer Incline Press             

4.       Flat Bench Cable Flyes           

           

Shoulders

 

1.       Military Press machine

2.       Cable Side Laterals

3.       Bent-Over Dumbbell Side Laterals

 

Triceps

 

1.   Flat Bench  E-Z Bar Extensions

2.   V-Bar Extensions  

                                       

Calves

 

1.       Seated Calve Raise

2.       Toe Press of Leg Press machine

           

 

Abs

 

1.       Knee Ups (alternate with Hip Thrusts)

 

Workout C

 

Back

 

1.       Pullups

2.       Close grip pulldowns

3.       Lat Pulldowns 

4.       Long Pulley Rows

5.       Back Hyper-Extensions

 

Traps

 

1.       Barbell Shrugs (in Front) (6 sets)

 

Biceps

 

1.       Preacher Curl

2.       Supinating Standing Dumbbell curl

3.       Ez Bar Curls

 

 

Calves

 

1.       Seated Calf Raise

2.       Toe Press of Leg Press machine

                                                                     

Forearms

 

1.       Forearms Curls

2.       Reverse Forearms Curls

 

 

Abs

Knee Ups (alternate with Hip Thrusts)