jsupop33
Loyalty & Respect
Now that I am winding down Insanity, I am looking to really put my focus back in the weightroom while keeping high intensity cardio workouts going. I still lifted while in grad school but I wasn't disciplined. I want my college football form back. That is my goal.
I think I am going to use the workout below to get back in the fro of things and also redo insanity at the same time. 6 days a week of cardio and 3 days a week of weight training. Post any workout routines you use or have tried.
http://www.bodybuilding.com/fun/krisgethin_guide8.htm
Week 1-2
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Failure should be reached at the end of every working set. To complete another full repetition should be near impossible due to muscle fatigue. Conduct 20 minutes of cardio every day.
Day 1: Chest, Triceps & Abs Sets Reps
Dumbbell Bench Press 3 8-12
Incline Bench Press 2 8-12
Decline Bench Press 2 8-12
Cable Pushdowns 3 8-12
Overhead Extensions 2 8-12
Crunches 3 12-15
print Click Here For A Printable Log Of Weeks 1-2 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 3 8-12
Cable Rows 2 12-15
Hyperextensions 2 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 2 12-15
Seated Calf Raises 3 12-15
print Click Here For A Printable Log Of Weeks 1-2 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extension 2 12-15
Hamstring Curl 2 12-15
Leg Press 2 12-15
Shoulder Press 2 8-12
Side Lateral Raises 3 8-12
Rear Lateral Raises 3 8-12
Lying Leg Raises 3 12-15
print Click Here For A Printable Log Of Weeks 1-2 (Day 3).
arrow Week 2-4
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Conduct 20 minutes of cardio every day.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Dips 3 12-15
French Press 3 8-12
Bench Dips 3 8-12
Cable Pushdowns 3 12-15
Crunches 3 12-15
print Click Here For A Printable Log Of Weeks 2-4 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lat Pulldown 3 8-12
Reverse Grip Pulldown 3 8-12
Bent Over Rows 3 12-15
Hyperextensions 3 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 3 12-15
Reverse Grip Rows 3 12-15
Standing Calf Raise 3 15-20
print Click Here For A Printable Log Of Weeks 2-4 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extensions 3 15-20
Squat 3 15-20
Hack Squat 3 15-20
Hamstring Curls 3 15-20
Shoulder Press 3 8-12
Arnold Press 3 8-12
Rear Raises 3 12-15
Hanging Leg Raises 3 12-15
print Click Here For A Printable Log Of Weeks 2-4 (Day 3).
arrow Week 4-6
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increased to 3 evening sessions per week. Begin with 20 minutes before the last meal at night.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 3 8-12
Incline Dumbbell Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Overhead Extensions 3 8-12
Dumbbell Kickbacks 3 10-12
Reverse Cable Pushdowns 3 10-12
Incline Crunches 3 15-20
print Click Here For A Printable Log Of Weeks 4-6 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Chins 3 6-12
T-Bar Rows 3 8-12
Upright Rows 3 8-12
Hyperextension 3 12-15
Preacher Barbell Curls 3 8-12
Alternate Incline Curls 3 8-12
Reverse Grip Curls 3 8-12
Standing Calf Raise 3 15-20
print Click Here For A Printable Log Of Weeks 4-6 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Press 3 15-20
Stiff Legged Deadlift 3 15-20
Lunges 3 15-20
Hamstring Curls 3 15-20
Barbell Shoulder Press 3 8-12
Close Grip Upright Rows 3 8-12
Side Lateral Raises 3 8-12
Hanging Leg Raises 3 10-15
print Click Here For A Printable Log Of Week 4-6 (Day 3).
arrow Week 6-8
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Dumbbell Press 3 6-10
Incline Barbell Press 3 12-15
Flat Dumbbell Press 3 6-10
Flat Barbell Press 3 12-15
French Press 3 12-15
Close Grip Bench Press 3 6-10
Bench Dips 3 6-10
Incline Crunches 3 20-25
print Click Here For A Printable Log Of Weeks 6-8 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Straight Arm Pulldown 3 8-10
Chins 3 6-12
Bent Over Rows 3 8-10
Deadlifts 3 12-15
Preacher Curl 3 8-10
E-Z Bar Curls 3 8-10
Lying Cable Curls 3 8-10
Standing Calf Raises 3 15-20
print Click Here For A Printable Log Of Weeks 6-8 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Squat 3 10-15
Hack Squat 3 15-20
Lunges 3 10-15
Hamstring Curls 3 10-15
Military Shoulder Press 3 8-10
Rear Raises 3 8-10
Single Side Raises 3 8-10
Hanging Leg Raises 3 25-30
print Click Here For A Printable Log Of Weeks 6-8 (Day 3).
arrow Week 8-10
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets.
Sets are reduced from 3 down to two. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise. Cardio should be increase to 7 evenings per week at 20 minutes intervals. This should total to 20 minutes, twice per day, 7 days per week.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 3 Failure
print Click Here For A Printable Log Of Weeks 8-10 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10
print Click Here For A Printable Log Of Weeks 8-10 (Day 2).
Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Machine Press 2 6, 10
Rear Dumbbell Raises 2 6, 10
print Click Here For A Printable Log Of Weeks 8-10 (Day 3).
arrow Week 10-12
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increase to 7 evenings per week at 20 minutes intervals. This should total to 20 minutes, twice per day, 7 days per week.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 2 Failure
print Click Here For A Printable Log Of Weeks 10-12 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10
print Click Here For A Printable Log Of Weeks 10-12 (Day 2).
Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Lateral Raises 2 6, 10
Rear Dumbbell Raises 2 6, 10
print Click Here For A Printable Log Of Weeks 10-12 (Day 3).
I think I am going to use the workout below to get back in the fro of things and also redo insanity at the same time. 6 days a week of cardio and 3 days a week of weight training. Post any workout routines you use or have tried.
http://www.bodybuilding.com/fun/krisgethin_guide8.htm
Week 1-2
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Failure should be reached at the end of every working set. To complete another full repetition should be near impossible due to muscle fatigue. Conduct 20 minutes of cardio every day.
Day 1: Chest, Triceps & Abs Sets Reps
Dumbbell Bench Press 3 8-12
Incline Bench Press 2 8-12
Decline Bench Press 2 8-12
Cable Pushdowns 3 8-12
Overhead Extensions 2 8-12
Crunches 3 12-15
print Click Here For A Printable Log Of Weeks 1-2 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 3 8-12
Cable Rows 2 12-15
Hyperextensions 2 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 2 12-15
Seated Calf Raises 3 12-15
print Click Here For A Printable Log Of Weeks 1-2 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extension 2 12-15
Hamstring Curl 2 12-15
Leg Press 2 12-15
Shoulder Press 2 8-12
Side Lateral Raises 3 8-12
Rear Lateral Raises 3 8-12
Lying Leg Raises 3 12-15
print Click Here For A Printable Log Of Weeks 1-2 (Day 3).
arrow Week 2-4
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Conduct 20 minutes of cardio every day.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Dips 3 12-15
French Press 3 8-12
Bench Dips 3 8-12
Cable Pushdowns 3 12-15
Crunches 3 12-15
print Click Here For A Printable Log Of Weeks 2-4 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lat Pulldown 3 8-12
Reverse Grip Pulldown 3 8-12
Bent Over Rows 3 12-15
Hyperextensions 3 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 3 12-15
Reverse Grip Rows 3 12-15
Standing Calf Raise 3 15-20
print Click Here For A Printable Log Of Weeks 2-4 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extensions 3 15-20
Squat 3 15-20
Hack Squat 3 15-20
Hamstring Curls 3 15-20
Shoulder Press 3 8-12
Arnold Press 3 8-12
Rear Raises 3 12-15
Hanging Leg Raises 3 12-15
print Click Here For A Printable Log Of Weeks 2-4 (Day 3).
arrow Week 4-6
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increased to 3 evening sessions per week. Begin with 20 minutes before the last meal at night.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 3 8-12
Incline Dumbbell Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Overhead Extensions 3 8-12
Dumbbell Kickbacks 3 10-12
Reverse Cable Pushdowns 3 10-12
Incline Crunches 3 15-20
print Click Here For A Printable Log Of Weeks 4-6 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Chins 3 6-12
T-Bar Rows 3 8-12
Upright Rows 3 8-12
Hyperextension 3 12-15
Preacher Barbell Curls 3 8-12
Alternate Incline Curls 3 8-12
Reverse Grip Curls 3 8-12
Standing Calf Raise 3 15-20
print Click Here For A Printable Log Of Weeks 4-6 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Press 3 15-20
Stiff Legged Deadlift 3 15-20
Lunges 3 15-20
Hamstring Curls 3 15-20
Barbell Shoulder Press 3 8-12
Close Grip Upright Rows 3 8-12
Side Lateral Raises 3 8-12
Hanging Leg Raises 3 10-15
print Click Here For A Printable Log Of Week 4-6 (Day 3).
arrow Week 6-8
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Dumbbell Press 3 6-10
Incline Barbell Press 3 12-15
Flat Dumbbell Press 3 6-10
Flat Barbell Press 3 12-15
French Press 3 12-15
Close Grip Bench Press 3 6-10
Bench Dips 3 6-10
Incline Crunches 3 20-25
print Click Here For A Printable Log Of Weeks 6-8 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Straight Arm Pulldown 3 8-10
Chins 3 6-12
Bent Over Rows 3 8-10
Deadlifts 3 12-15
Preacher Curl 3 8-10
E-Z Bar Curls 3 8-10
Lying Cable Curls 3 8-10
Standing Calf Raises 3 15-20
print Click Here For A Printable Log Of Weeks 6-8 (Day 2).
Day 3: Legs, Shoulders & Abs Sets Reps
Squat 3 10-15
Hack Squat 3 15-20
Lunges 3 10-15
Hamstring Curls 3 10-15
Military Shoulder Press 3 8-10
Rear Raises 3 8-10
Single Side Raises 3 8-10
Hanging Leg Raises 3 25-30
print Click Here For A Printable Log Of Weeks 6-8 (Day 3).
arrow Week 8-10
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets.
Sets are reduced from 3 down to two. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise. Cardio should be increase to 7 evenings per week at 20 minutes intervals. This should total to 20 minutes, twice per day, 7 days per week.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 3 Failure
print Click Here For A Printable Log Of Weeks 8-10 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10
print Click Here For A Printable Log Of Weeks 8-10 (Day 2).
Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Machine Press 2 6, 10
Rear Dumbbell Raises 2 6, 10
print Click Here For A Printable Log Of Weeks 8-10 (Day 3).
arrow Week 10-12
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Cardio should be increase to 7 evenings per week at 20 minutes intervals. This should total to 20 minutes, twice per day, 7 days per week.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 2 Failure
print Click Here For A Printable Log Of Weeks 10-12 (Day 1).
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10
print Click Here For A Printable Log Of Weeks 10-12 (Day 2).
Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Lateral Raises 2 6, 10
Rear Dumbbell Raises 2 6, 10
print Click Here For A Printable Log Of Weeks 10-12 (Day 3).
