... Day 24 – Arms/Calves/Abs/Cardio -- Advanced Principles -- **High Volume Training, Pound per Rep Sets, Cluster Sets, Trisets, Tabata HIIT ** 30 seconds of rest between all sets/exercises 60 seconds between Tabatas Warm Up - 100 Jumping Jacks 60 second static bridge hold 5 minutes of continuous fitball conformed crunches 5 minutes of continuous oblique twists 5 minutes of continuous reverse crunches Slalom Jumps 20 seconds on 10 seconds off X8 Head to toe stretch Anaerobic Work - Calves Single Leg Standing Calf Raise (upper calves)*Cluster Sets* 6 sets – 1 minute cluster set per leg Single Leg Standing Calf Raise(from deficit) (lower calves)*Cluster Sets* 6 sets – 1 minute cluster set per leg Reverse Calf Raise/Donkey Calf Raise (front calves/overall calf development)*Cluster Sets* 3 sets – 30 second cluster set per exercise Arms Two-Hand Seated Behind the Head Triceps Extension/ Standing Dumbbell Hammer Curls / Reverse Wrist Curls (upper triceps head/bicep length/outer forearms)*Trisets, Pound per Rep Sets, Cluster Sets* 3 sets – triceps / bicep sets done as pound per rep, forearm sets done as a 1 minute cluster set Reverse Skull Crushers/ Standing Dumbbell Curls/ Dumbbell Wrist Curls (lower triceps head/bicep height/inner forearms)*Trisets, Pound per Rep Sets, Cluster Sets* 3 sets – triceps/ bicep sets done as pound per rep, forearm sets done as a 1 minute cluster set Aerobic Work - Abs Tabata HIIT Weighted FItball Conformed Crunch(40lbs) 20 seconds on 10 seconds off X8 Standard Plank 20 seconds on 10 seconds off X8 Slalom Twist Jumps 20 seconds on 10 seconds off X8 Anaerobic Work - Arms Skull Crushers/ Narrow-Grip Dumbbell Curls/ Supinated to Pronated Dumbbell Wrist Twists (lower triceps head/bicep height/overall forearm development)*Trisets, Pound per Rep Sets, Cluster Sets* 3 sets – a weight you can do 10 reps with for all 3 exercises Aerobic Work - Tabata HIIT Tier 1 Standard Sprinting 20 seconds on 10 seconds off X8 Tabata HIIT Tier 2 Shuttle Run 20 seconds on 10 seconds off X8
Posted on: Thu, 03 Jul 2014 10:50:44 +0000
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