low moderate high training program
Low, Moderate and High volume and intensity workout program
This is a simple workout routine which incorporates different levels of volume and intensity. I hope this will work out good for you. This will train you to become more explosive, stronger but will also train with a high volume to get some muscle growth. Hope you like it!Leg day
Day One: Box Jumps 4x3, Squats: 5x5, 4x10 Lunges superset with Stiff Leg deadlifts 4x10Push day
Day Two: Clapping Pushups 4x4, Bench Press 5x5, Barbell Over Head Press 4x10 superset with Pullups 4x10Pull day
Day three: Bounds: 6x1, Deadlifts: 5x5, Front Squats 4x10 superset with Barbell Rows 4x10As you see this is a simple Leg, Chest and Back workout that you will use three times a week. You should incorporate cardio and any extra excercises you think you can manage. But make sure that this program is to be used for a month before continuing with a four days a week workout program and than continue to a five days a week workout program. So look at it as both a rest month but also a month that you get a bit more rest than usual. Often I say that you should workout each muscle group at least twice a week, but in this program you will be able to take some extra rest.
First Routine - Day 5 - Legday with supersets
New workout routine with legday supersets
DAY FOUR: This is the fourth workout for this week. To day you are going to do "heavy" squats and build a good foundation of strength. You will than do a superset of romanian stiff legged deadlift with dumbbells continue this with a set of dumbbell lunges. You will do 3 sets with 12 reps on the stiff romanian legged dumbbel lift and 3 sets of 16 repetitions of dumbbell lunges.The second superset for todays workout will be the lying leg curl and leg extensions. There will also be quite much calf workout and finnish the workout of with the same ab workout routine done on the second day (first leg workout for this week.), if you like do it as a giant set.
Leg day - Squats with supersets
This is my First Online Workout Routine and the last day working out this week. Day five is legday using backsquats and other legexcercises with supersets to build solid muscles in your legs. Compound: 4x5 SquatsSuperset 1: 3x12: Stiff romanian legged dumbbel lift + 3x16 dumbbell lunges (8 reps per leg)
Superset 2: 3x12: Lying leg curl and leg extensions
Additional exercises: 3x10 calf raises, 2x20 calf raises and ab workout, Giant set: 3x15 Side Bends, Twisting Sit-Ups, Russian Twists + cardio bike 10 to 15 minutes. If the cardio bike is occupied do a five to ten minute run, if your legs are up to it.
*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!
Lower body workout program
Lower body workout with supersets:- Squats
- Stiff romanian dumbbel lift (superset 1)
- Dumbbell lunges (superset 1)
- Lying leg curl (superset 2)
- Leg extensions (superset 2)
- Calf raises
- Side bends
- Twisting Sit-Ups
- Russian Twists
- Cardi
Routine 1 (day 1) Upperbody: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets
First Routine - Day 4 - Upperbody with supersets
New workout routine with supersets day three (4)
DAY THREE: This is your third workout for this weeks new workout routine. To day you will do military press with heavy weights, four sets for five repetitions. You will than continue with a superset of pendlay row and close grip bench press. These should be done as a superset with four sets and 8-12 repetitions, put on weight either the same day or next workout if you reach over twelve repetitions.
Upper body superset with compound excercise
This is day four of my First Routine. On the forth day you will do a upperbody workout using compounds and supersets to increase metabolism and to drain your muscles. Main compound:- Compound: 4x5 Military press
- Superset 1: 4x8-12 Pendlay row + 4x8-12 close grip bench press
- Superset 2: 4x8-12 "Weighted" chin ups + 4x8-12 dumbbell press
- Extra: 3x10 Shruggs, 3x10 Dumbbell raises, 3x10 Standing hammer curl, 3x10 Skull crushers (to save time the excercises in "Extra" could be done as a giant superset! You can also splitt it up to supersets doing Shruggs and dumbbell raises or hammer curls and skull crushers).
- Finnish the upperbody superset workout with ab-roller and cardio
Four day upper and lower body workout program
Upper body workout with supersets day three:- Military Press
- Pendlay row (superset 1)
- Close grip bench press (superset 1)
- Weighted chin ups (superset 2)
- Dumbbell press (superset 2)
- Shruggs
- Dumbbell raises
- Hammer curl
- Skull crushers
- and cardio + core at the end of workout
Continue reading about the four day upper/lower body split
Routine 1 (day 1) Upperbody: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets
Subscribe to:
Posts (Atom)