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Mpakas ChristosTRANSCRIPT
TRAINING PROGRAM FOR THREE DAYS A WEEK FOR FOUR
(4) WEEKS(ONE DAY REST BETWEEN)
CHEST – BACK
SHOULDERS – LEGS
ARMS (BICEPS – TRICEPS – FOREARMS)
(EXPLANATIONS ABOUT “PYRAMID” IN TOTAL POWER TRAININIG:
WE TRAIN TWO MUSCLE GROUPS AT ONE TRAINNING AND ONE SET IS
ONE EXERCISE FOR THE FIRST MUSCLE - ONE FOR THE SECOND,
CONTINUESLY AS SUPER SET.
EXPLANATION ABOUT THE “PYRAMIDE”, HOW IT WORKS…
We begin with a warm up:
20 REP, (ONLY WITH THE BAR- 20KG BAR)+10 REP, (WITH 5 KG
PLATE ON EACH SIDE).
+
4 SETS OF 5 REP @ 60%-70%-80%-80%
+
4 SETS OF 3 REP @ 90%-100%-120%-130% WITH HELP FROM
SOMEBODY ELSE.
THE FOCUS HERE IS ON THE NEGATIVE PLYOMETRIC PHASE OF
THE MOVE. THREE COUNTS DOWN, ONE COUNT FOR THE
EXPLOSIVE PUSH UP NOTE: ASSISTANT WILL FOLLOW THE
RHYTHM ON THE PUSH UP.* DO NOT GET STUCK!!
+
1 SET OF 10 REP @ 50%, WITH “DOUBLE FORCE RHYTHM”. (AGAIN
3 SECONDS COUNT ON THE PLYOMETRIC DOWN, 1 SECOND ON
THE PUSH UP- EXPLOSIVE!!) THIS WILL FLUSH THE MUSCLES WITH
BLOOD FOR LACTIC ACID TO GO AND NEW CELLS TO COME!!
TOTAL POWER
1) PYRAMIDE
For warm up:
20 REP, (ONLY THE BAR - 20KG BAR) + 10 REP, (με 5+5 KG).
+
(4 SET OFF* 5 REP) IN 60%-70%-80%-80%
+
(4 SET OFF * 3 REP) IN 90 %-100%-120%-130% WITH HELP
FROM SOMEBODY ELSE AND FOCUS TO THE NEGATIVE
PLIOMETRIC FASE OF THE MOVE
+
1 SET OFF * 10 REP στο 50%, with “double force rhythm”.
ENDURANCE IN POWER
HERE WE ARE DOING 4 – 5 SETS OF *10 REP. IN 60%(1st set),
70%(2nd set), 80%(3rd set ), 80%(4th set).
BUT THERE ARE TWO(2) EXERCISES CONTINUESLY IN SUPER SET
RHYTHM FOR THE SAME MUSCLE GROUP AND THEN YOU GO
IMIDIATLY TO THE OTHER MUSCLE GROUP.THIS IS ONE SET.WE
ARE DOING 4 SETS LIKE THIS.
EXPLOSIVE POWER
HERE WE ARE AFTER EXPLOCIVE SO WE DO 4 TO 5 SETS OF * 10
OR 15 REP. IN 40%.
HERE ALSO WE HAVE TWO (2) EXERCISES FOR THE ONE MUSCLE
GROUP AND TWO (2) FOR THE OTHER, IN ONE SET etc.
CHEST - BACK
TOTAL POWER
PYRAMIDE
START WITH BARBELL INCLINE
BENCH PRESS, 20 REP. (ONLY WITH
THE BAR - 20KG BAR).
+
WIDE – GRIP LAT
PULL – DOWN
START FROM 20 KG
FOR 20 REP.
AND……
IMEDIATLY 5 TO 10 REP. PULL UPS (THE SETS ARE SO MANY AS
THE PULL-DOWNS ARE)
ENTURANCE IN POWER
4 – 5 SETS OF *10 REP. IN 60%(1st set), 70%(2nd set),
80%(3rd set ), 80%(4th set).
TWO EXERCISES FOR THE CHEST…4 SETS OF * 10 REP
DUMBBELL INCLINE FLY
1 2
+
+
CROSSOVER IN CABLES 4 SETS OF 10 REP.
AND :
IN SOUPER SET FOR THE BACK, TWO MORE EXERCISES
IMEDIATLY…
+
+
ONE ARM DUBBELL ROW
4 SETS OF 10 REP.
OR…
THE SAME EXERCISE WITH A BAR
EXPLOSIVE POWER
3) 4 TO 5 SETS OF * 10 OR 15 REP. @ 40%
SEATED IN PEC-DECK
+
+
4 SETS OF 10 REP. PULLOVER WITH A BAR
OR…WITH DUBBELL
AND…
4 SETS OF 10 REP. PUSH DOWNS WITH CAMBEL.
1
+
PULL DOWNS WITH CLOSE
GRIP IN FRONT OF THE
CHEST 4 SETS OF 10 REP.
SHOULDERS-LEGS
TOTAL POWER
1)PYRAMIDE
WARM UP:
MILITARY PRESS
BEHIND THE NECK
SEATED 20 REP,
ONLY THE BAR -
20KG BAR
+
10 REP, (WITH 5+5
KG).
OR IN FRONT OFF THE NECK…
OR
STEADY I TRANSFER THE BAR ABOVE MY HEAD IN FRONT AND
BACK AND AGAIN.
, , ,
,
+
SIDE LATERAL RAISE, EASY WITH LIGHT WEIGHT. ONE SET FOR
EVERY SET OF THE PYRAMIDE.
,
AND
AND
FOR THE LEGS I START SQUATS WITH ONLY THE BAR WITH 20KG
BAR 20 REP.
IN SQUATS WE BEQUERFUL, IN EVERY REPEAT JUST TO LOOK ALL
THE TIME UP.THIS WILL SEQUER OUR BACK
BUT WE WILL WORK IN SEMI
SQUATS ALWAYS LIKE IN THE FOTO BELOW NOT MORE LOW FROM
90 DEGREES ANGLE
, ,
OR IN A MACHINE
+
“GOOD MORNINGS”, ALL WITH ONLY THE 20kg BAR, AND SO
MUTCH SETS US MUTCH AS THE SETS OF THE PYRAMIDE WILL BE.
, ,
OR
LEG CURLS, IN THE
MACHINE.
I CONTINUE THE WARM UP IN THE MILITARY PRESS FOR THE
SHOULDERS PUTTING FROM EACH SIZE FROM 2,5KG OR 5KG OR
10KG,(IT DEPENS FROM THE LEVEL I AM) AND I EXECUTE 10 REP.
+
ALWAYS THE LATERAL RAISES*10 REP. AND I CONTINUE THE
WARM UP FOR THE LEGS IN SQUAT PUTTING 5KG OR 10KG OR
20KG IN EACH SIZE OF THE BAR,(IT DEPENS OF MY LEVEL AGAIN )
+
THE “GOOD MORNINGS” WHERE I PUT SLOW MORE WEIGHT IN
EVERY SET FOR *10 REP.
FROM THIS POINT I CONTINUE WITH 4 SET OF*5 REP. AND 4 SETS
OF*3 REP. AND 1 REP AT 50%, LIKE IT GO THE PYRAMIDE FOR THE
TOTAL POWER TRAINING
ENDURANSE IN POWER
2)4 OR 5 SETS OF *10 REP. @ 60%, 70%, 80%, 80%.
BURBELL ROW - CLOSE GRIP 4 SETS OF * 10 REP.
,
OR
OR
WITH DUMBBELLS
,
+
DUMBBELL RAISE IN FRONT 4 SETS OF* 10 REP.
,
AND IMEDIATLY FOR THE LEGS - 4 SETS OF 10 REP.
1. 2.
+
+
FOR THE CALFS - 4 SETS OF * 10 REP.
OR
IN THE MACHINES- 4 SETS OF *
10 REP.
EXPLOSIVE POWER
3) 4 OR 5 SETS OF * 10 OR 15 REP @ 40%
SEATED DUMBBELL PRESS - 4 SETS OF * 10 REP.
+
DUMBBELL REVERCE FLY 4 SETS OF * 10 REP
AND ..
AND…
EMEDIATLY IN SUPER SET RHYTHM FOR THE LEGS...
BURBELL LUNGE IN FRONT AND BACK - 4 SETS OF * 10 REP.
OR WITH DUMBBELLS… 2
+
+
STANDING CABLE FOR ADDUCTIONS- 4 SETS FOR* 10 REP.
AND
STANDING CABLE FOR ABDUCTIONS - 4 SETS FOR* 10 REP.
NOTISE:
I WOULD RECOMENTED THE DAY THAT YOU TRAIN SHOULDERS, TO
TRAIN ALSO ROTATORS WITH 4 + 4 SETS OF 20 REP.
EXERCISES FOR ROTATORS:
OUT-SIDE ROTATOR
EE
IN-SIDE ROTATOR
1. 2.
UP-SIDE ROTATOR
OUT-SIDE ROTATOR WITH A DUMBBELL
STEADY UP-ROTATOR
ARMS
(TRICEPS – BICEPS - FOREARMS)
TOTAL POWER
1) PYRAMIDE
BARBELL BENCH PRESS, CLOSE
GRIP, FOR TRICEPS START WITH
ONLY THE BAR 20KG BAR, 20 REP
I PUT 10KG IN EACH SIZE, 10
REP. ETC.
+
+
I CONTINUE THE PYRAMIDE AS I EXECUTE ALSO THE EXERCISE
FOR THE BICEPS STEADY, WITH A BAR, FOR 20 REP.
I AM PUTTING 2,5KG ON EACH SIZE FOR 10 REP. BECAURFULL TO
TWIST THE WRIST AND I CONTINUE THE PYRAMIDE WITH THE
EXERCIZE FOR THE TRICEPS ETC.
ENDURANCE IN POWER
2) 4 OR 5 SETS OF *10 REP. @ 60%, 70%, 80%, 80%.
FRANCHE PRESS OF TRICEPS WITH CAMBLE…
OR..
OR.
WITH A BARBELL - 4 SETS FOR* 10 REP.
+
IMIDIATLY, CABLE
TRICEPS PULL-
DOWNS - 4 SETS
OF * 10
REP.CLOSE GRIP
1
OR….
OR
STEADY, TRICEPS EXTENCION – 4 SETS FOR 10 REP.
AND IMMEDIATELY IN SUPER SET RHYTHM,SEATED WITH THE LEGS
ON THE AIR,OR STEADY DUMBBELL CURL FOR THE BICEPS BOTH
ARMS IN THE SAME TIME - 4 SETS FOR *10 REP.
, OR ,
+
+
BARBELL CURLS LYING AGAINST AN INCLINE - 4 SETS FOR* 10
REP.
EXPLOSIVE POWER
3) 4 OR 5 SETS OF* 10 OR 15 REP @ 40% - 50%
TRICEP EXTENCIONS WITH CAMBLE ABOVE THE HEAD WITH ALITLE
STOP IN THE END OF THE MOVE FOR 2 SEC. 4 SETS OF * 10 REP.
OR
OR
TRICEPS EXTENCION SEATED:
+
DEEPS.AS I GET USED TO THIS I CAN PUT
A BDUMBBELL BETWEEN MY LEGS.
OR
OR
DEEPS ON TWO BANGES- 4 SETS
FOR* 10 REP.
AND…
LYING CABLE CURLS TO THE FACE, CLOSE GRIP, - 4 SETS FOR 10
REP. OR CABLE PREACHER CURL.
+
+
BENT OVER BICEPS CURL, WITH ONE ARM EVERY TIME – 4 SETS
OF 10 REP.
OR SEATED…
AND FOR THE FOREARMS:
TWISTS WITH A BAR FOR 4 SETS OF 10 OR 12 REP.
ABDOMINALS :
IN EVERY TRAINNING WE DO, WE MUST DO
EXERCISES FOR THE UBDOMINALS.WE DO - 4-5
SETS OF 20 OR 30 REP.
,
WITH THE CABLE,
OR KICKING LIKE A FROG…….
OR CRUNCHES WITH A PLATE OF 5 TO 10 KG.
,
OR WITHOUT WEIGHTS…
FOR THE LOW AND MIDLE BACK:
THE SAME FOR THE BACK, WE MUST DO
REVERSE CRUNCHES FOR 4 OR 5 SETS OF
10 TO 15 REP.IN EVERY TRAINNING….
ALSO SUPERMANS REVERSES….
AND LEGS MOVES OF SWIMMING….
1 2
OPTIONS OF EXERSISES
OPTIONS FOR THE CHEST :
BENCH PRESS OPEN GRIP
WITH REVERSE GRIP
DICLINE OPEN GRIP
DUMBBELL BENCH PRESS
DUMBBELL BENCH FLYS
INCLINE BENCH DUMBBELL PRESS
DICLINE BENCH
DICLINE FLYS
CROSSOVER IN CAMBELS DOWN
UP
STRAIGHT A HEAD
BENCH IN CAMBELS
DICLINE
ONE STEP A HEAD!!!!!
UP WITH ONE ARM AT A TIME
AND DEEPS…
AND PUSH-UPS
1. 2.
EXERCISES WITH ELASTIC-BAENDS FOR THE CHEST:
THEIR USE IS FOR CONCETRATE THE BLOOD IN THE TERATORY WE
TARGET FOR GOOD WARM-UP OR AFTER A PERIOD OF NON TRAINNING OR
IJURY AND NOT SO MUCH FOR DEVELOPING OF THE POWER.
, ,
, ,
OPTIONS FOR THE BACK
DEATH LIFTS
DUMBBELL ROWING IN INCLINE BENCH
AND “goodmornings”
, ,
PULL-DOWNS BACK….. ROWING WITH BAR
WITH TOWEL OR. .CLOSE GRIP “V”
PULL-UPS
PULL-UPS OPEN GRIP BEHIND NECK AND TRANSFERING OF THE
BODY WRITE AND LEFT
STEADY ROWING WITH ELBOWS HIGH
CABLE EXTENSIONS ON THE BENCH
CABLE PULLING DOWNS
ROWING A BAR WITH ONE ARM
ROLLER BAR FRON AND BACK AGAIN
1.
OPTIONS FOR THE SHOULDERS:
PRESS IN FRONT OF THE NECK IN THE “smith” MACHINE
SHOULDER SHRUGS,
, , ,AND
RAISES OF A BAR IN FRONT
THIS EXERSISE IS CALL,”THE IRON CROSS” !
,
RAISING A BAR WITH CABLE
1. 2.
DECLINE DUMBBELL RAISES IN FRONT
SHOULDERS SHRUG WITH HEAVY DUMBELLS
EXTENCIONS LIKE DRAWING A SHORD.
LATERAL EXTENSIONS WITH CABLE
SIDE LATERAL EXTENSIONS FOR THE BACK
,
SHOULDER DUMBELL PRESS OVER THE HEAD
1. 2.
…… .
EXERCISES FOR THE SHOULDERS WITH ELASTIC BAENTS:
, , , ,
OPTIONS FOR THE LEGS :
,
SQUATS
, ,
SQUATS WITH DUMBELLS
1. ….
SQUATS WITHOUT WEIGHTS
,
AND FOR THE ADDOMINALS AND ABDOMINALS
, ,
SIDE MOVES
OPTIONS FOR THE :
,
SEATED OR STEADY
,
OPTIONS FOR THE ARMS-TRICEPS
FRENCH EXTENSIONS
,
TO THE CABLE OR STEADY WITH A BAR “Z”
OR WITH A DUMBELL
KICK-BACKS AT THE CABLE
EXTENSIONSWITH A DUMBELL OVER THE HEAD OR KICK-BACKS
WITH A DUMBELL SEATED
,
, ,
KICK-BACKS BUT ALSO CABLE PRESS STEADY WITH A ROPE.
OPTIONS FOR THE ARMS-BICEPS
BICEP-CURLS AT THE CABLE
, , ,
CONCETRATION WITH A DUMBELL
AND “Z” BAR OR IN SMITH MACHINE,
,
WITH THE CABLE AGAIN…
CHIN-UPS, OR WITH PLATES!
, , ,
BICEPS CURL WITH “Z” BAR
3
EXERCIZES WITH ELASTIC BAENTS FOR THE ARMS
KICK-BACKS
OPTIONS FOR THE FOREARMS:
,
FOREARMS CURLS BEHIND THE BODY
WITH DUMBELL SEATED…
BY CHRIS BAKAS
22/04/2013