Book Reviews and More: Workout Programs Fall 2011

Saturday, 10 March 2012

Workout Programs Fall 2011

After posting my winter 2012 program I got a number of questions about my fall programs that I mentioned. So here are the 4 and 5 day splits that I used in fall 20 2011.

Four Day Split

Monday

Chest & Triceps

Bench Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Overhead Tricept Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Chess Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Skull Crusher
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Narrow Pushups
3 Sets work to 20+ reps per set

Tuesday

Back & Biceps

Double Arm Reverse Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Bicep Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Single Arm Row
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Bicep Hammer Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Chin Ups (Bands)
3 Sets Mac Reps

Thursday

Shoulders

Shoulder Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Front Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Upright Row
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Shrugs
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Friday

Legs & Core

Weighted Squat
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Stiff Leg Deadlift
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Weighted Lunge
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Weighted Hip Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Plank
3 Sets hold as long as possible

Five Day Split

Monday

Shoulders & Core

Lateral to Front Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Front to Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Side Laying Extension Rotations
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Hang to Clean
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Plank Scapular Squeeze
3 Sets hold as long as possible

Tuesday

Triceps & Biceps

Negative Biceps Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Skull Crushers - Palm In
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Hammer Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Tricep Extension Inverted Grip
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Wrist Sandwich
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Wednesday

Legs

Single Leg Dead Lift
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Curtsy Lunge
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Calf Raises
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Side Lying Leg Lifts - with Bands
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Wide Leg Weighted Squats
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Thursday

Chest & Core

Side Plank
3 Sets hold as long as possible

Dumbell Pull Overs
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Stability Ball Bench
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Medicine Ball Push Ups
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - 8-12
Set 4 - max 15 reps

Plank with Knee Lifts
3 Sets hold as long as possible

Friday

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