total body makeover

Download Total Body Makeover

Post on 27-Feb-2018

215 views

Category:

Documents

0 download

Embed Size (px)

TRANSCRIPT

  • 7/25/2019 Total Body Makeover

    1/12

    TToottaallBBooddyyMMaakkeeoovveerr

    Pyramid-Up workouts are a time tested classic way to workout. Builds muscle fast, especiallywhen you hit muscle fatigue on each set in the appropriate rep range. Always remember towarm up good for 5 -10 minutes first!!

    Pyramid-Up

    Three sets of an exercise. Increase the weights each set. Lower rep goal each set. 3 minutes rest between sets.

    Example: Barbell Bench Press

    SET 1: 12 reps x 45 lbs.Rest 3 minutes

    Increase the weights

    SET 2: 10 reps x 55 lbs.Rest 3 minutes

    Increase the weights

    SET 3: 8 reps x 65 lbs.Rest 3 minutes

    Go to the next exercise

    Week 1 & 2 Workouts: three non-consecutive days per week. Pyramid-Up: 3 sets per exercise. 8-12 reps to muscle fatigue. Rest 3 minutes between sets. Split routines.

  • 7/25/2019 Total Body Makeover

    2/12

    Week 1 Pyramid-UpChest, Shoulders, Triceps, and Abs

    Workout 1

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1Rest

    Set 2

    Rest

    Set 3

    Barbell BenchPress

    12-10-8

    35-75

    Incline DBBench Press

    12-10-8

    10-25

    DumbbellShoulder Press

    12-10-8

    5-15

    TricepPushdowns

    12-10-8

    20-40

    Crunches(with weight)

    12-10-8

    5-25

    3min

    utes

    3min

    utes

    Notes:

  • 7/25/2019 Total Body Makeover

    3/12

    Week 1 Pyramid-UpLegs and Abs

    Workout 2

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1Rest

    Set 2

    Rest

    Set 3

    Barbell Squats12-10-

    8 30-75

    Leg Press12-10-

    8

    100-200

    Leg Extensions12-10-

    8 40-70

    Crunches

    (with weight)

    12-10-

    8

    5-25

    3minutes

    3minutes

    Notes:

  • 7/25/2019 Total Body Makeover

    4/12

    Week 1 Pyramid-UpBack, Biceps, and Abs

    Workout 3

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1Rest

    Set 2

    Rest

    Set 3

    DumbbellPullovers

    12-10-8

    15-30

    Lat Pulldown(underhand)

    12-10-8

    50-100

    Dumbbell Curls12-10-

    8 10-20

    Barbell Curls12-10-

    8

    20-45

    ReverseCrunches

    12-10-8

    0

    3minutes

    3minutes

    Notes:

  • 7/25/2019 Total Body Makeover

    5/12

    Week 2 Pyramid-UpChest, Shoulders, Triceps, and Abs

    Workout 1

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1Rest

    Set 2

    Rest

    Set 3

    Bench Press12-10-

    8 35-75

    Incline DBBench Press

    12-10-8

    10-25

    DumbbellShoulder Press

    12-10-8

    5-15

    Tricep

    Pushdowns

    12-10-

    8

    20-40

    Crunches(with weight)

    12-10-8

    5-25

    3minutes

    3minutes

    Notes:

  • 7/25/2019 Total Body Makeover

    6/12

    Week 2 Pyramid-UpLegs

    Workout 2

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1Rest

    Set 2

    Rest

    Set 3

    Barbell Squats12-10-

    8 45-85

    Leg Press12-10-

    8

    100-200

    Leg Extensions12-10-

    8 40-70

    Calf Raises12-10-

    8 75-150

    3minutes

    3minutes

    Notes:

  • 7/25/2019 Total Body Makeover

    7/12

    51

    Week 2 Pyramid-UpBack, Biceps, and Abs

    Workout 3

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1Rest

    Set 2

    Rest

    Set 3

    DumbbellPullovers

    12-10-8

    15-30

    Lat Pulldown(triangle bar)

    12-10-8

    50-100

    Dumbbell Curls12-10-

    8 10-20

    Barbell Curls12-10-

    8

    20-45

    ReverseCrunches

    12-10-8

    0

    3minutes

    3minutes

    Notes:

  • 7/25/2019 Total Body Makeover

    8/12

    51

    Drop Sets are one of the best ways to build lean muscle and burn fat. You definitely want toinclude them in your workout arsenal. They will change you body forever.

    Drops sets are my favorite type of workout quick and effective!

    Drop Sets

    1. Do a set of an exercise to fatigue.2. Immediately lower the weight and go to fatigue on the same exercise for the second time.3. Lower the weight again (with no rest) for the third and final set to fatigue.

    Tip: Drop Sets are most effective with a spotter so they can change the weight for you.

    Tip: The amount of weight you lower on each set will vary. Approximately a 30 percentdrop on each set is the most effective. Each exercise and individual is different. You willhave to experiment in the beginning to discover what works best for you.

    Example: Leg Press

    SET 1A): 100 lbs. X 12 repsno rest

    SET 1B): 70 lbs. X 12 repsno rest

    SET 1C): 50 lbs. X 12 reps

    Drop Set is complete

    Rest 2-3 minutes Go to the next exercise

  • 7/25/2019 Total Body Makeover

    9/12

    Week 3 Drop SetsLegs and Abs

    Workout 1

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1aRest

    Set 1b

    Rest

    Set 1c

    Leg Extensions15-15-

    15 40-70

    Leg Curls10-10-

    10 40-70

    Calf Raises 15-15-15

    75-125

    Leg Press12-12-

    12 75-150

    Crunches15-15-

    15 0-10

    N

    oRest

    N

    oRest

    Notes:

  • 7/25/2019 Total Body Makeover

    10/12

    Week 3 Drop SetsUpper Body

    Workout 2

    Exercise

    Rep

    (Goal)

    Rec.

    Weight Set 1a

    Rest

    Set 1b

    Rest

    Set 1c

    Dumbbell Rows(right arm)

    10-10-10

    10-25

    Dumbbell Rows(left arm)

    10-10-10

    10-25

    Lat Pulldown(triangle bar)

    10-10-10

    40-70

    Barbell BenchPress 10-10-10 30-60

    DumbbellPullovers

    10-10-10

    15-30

    DumbbellCurls

    10-10-10

    15-30

    NoRest

    NoRest

    Notes:

  • 7/25/2019 Total Body Makeover

    11/12

    Week 3 Drop SetsLegs

    Workout 3

    ExerciseRep

    (Goal)

    Rec.Weight

    Set 1aRest

    Set 1b

    Rest

    Set 1c

    Leg Press12-12-

    12

    100-200

    Leg Curls10-10-

    10 40-70

    Leg Extensions15-15-

    15 30-60

    Dumbbell

    Squats

    15-15-

    15

    10-25

    Calf Raises15-15-

    15 75-150

    NoRest

    NoRest

    Notes:

  • 7/25/2019 Total Body Makeover

    12/12

    Week 4 Drop SetsTotal Body

    Workout 1

    Exercise Rep(Goal)

    Rec.

    WeightSet 1a

    Rest

    Set 1b

    Rest

    Set 1c

    BarbellShoulder Press

    10-10-10

    20-40

    Leg Extensions10-10-

    10 40-70

    Barbell Squats15-15-

    15 30-60

    DumbbellBench Press

    10-10-10

    10-25

    TricepPushdowns

    10-10-10

    15-30

    Crunches(with weight)

    10-10-10

    0-25

    NoRest

    NoRest

    Notes: