Many you ask me for a routine, or what kind of training do I follow.
It’s not that simple, because when I train myself or someone else, I first assess them and design the program around their goals, genetics, strengths and areas needing extra work, time availability, and a hundred other factors.
So…following what I do will work to some extent, but will usually not yield the drastic results from one of my custom designed routines.
But…because I get asked this all of the time, here you are! I can be reached at 407-907-4339 for questions or to set up a consultation.
TRAINING ROUTINE
LEG TRAINING
QUADRICEPS TRAINING DAY
1 Leg EXTENSIONS 5X20 5X15
Leg PRESS 5X15
CLASSIC Squats 3X15
LUNGEs 5X12
FRONT Squats 5X15 SIZE FREE
DAY N-2 FEMALE
LEG CURL machine 5X20
GOOD MORNINGs 5X12
ROMAN DEAD Lift WITH Dumbells 2X20
CLASSIC DEAD LIFTSÂ 3X15 OLIMPIC BAR
LEG CURL HEAVY 4X15
DAY N-3 FEMALE
CIRCUIT PLUS QUADRICEPS SQUATS, LEG CURL, VERTICAL PRESS, LIGHT WEIGHT LEG EXTENSIONS, LEG CURL STOP FOR QUADRICEPS FREE VERTICAL STANDING CALF, DIFFERENT POSITIONS, 10MIN. IN EVERY LEG TRAINING, ALWAYS COMBINE SERIES OF QUADS AND HAMSTRINGS
Pecs
Cable Crossovers, light weight continuous tension 4X20
Flat bench press 5X15
Flys Hammer grip 5×15 any of the 2 alternatives
Dumbell Flys with 3X20
Pyramid system ascending(less weight to more weight)
2. Back
Lat Pulldowns switching between underhand and overhand grip 5X 15
Seated Rows 5X15
Pullover 3X20
Double D Grip Pull downs 5X15
Pull ups 5X12
1. Shoulders
Dumbell lateral raise 5X12 Pyramids
Front Delt Dumbell raise 5X12
Press sitting with Dumbells 5X15
2. Biceps
Biceps straight bar 5×15 Ascending
Biceps preacher curl machine 5×15
Alternating Biceps curls with dumbells 5×15
Free weight Preacher curl 5×15
3. Triceps
Triceps with rope pulley 5×15
Standing Triceps extension wiht dumbell 5×15
Seated dips from bench
Or dip machine 5×15 funds
Piramid system of less weight to more
Ascending system from lowest to highest weight.
The pyramid system in the following week can change it in the following week can vary compound series, that is to say to combine two exercises of the same muscular group alternating them, example: lateral shoulders a series later frontal another series until finalizing both series and exercises of front and back.
Alternative
Day I – Chest + Back
Day II -Hamstrings
Day III – Quadriceps
Day IV – Shoulders + Biceps + Triceps
Day V – Quadriceps at 50% with different exercises
Include your cardio programs. Day I can start a Monday but then will rotate next week as needles relot, being day V.
Saturday general stretching, abs, calves, cardio
Sunday-option to split Monday training, stretching, no cardio : total time 1 hour