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Lean Killer - RugbyDudeFitness.xls

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					                          "The Lean Killer ( Round 6)”
C & B = 53 m              I Max Sports = 54m    S & A 1-1 = 58 m       I Max Card = 47 m    J Arms = 47m           iSatori Legs #1= 34m          Killer Abs = 20m
B & B = 52 m              I Max Inter = 59 m    C/S/T = 56 m           X Interv = 41 m      D Delts = 37m          Base&Back = 52m               Arx = 16 m
30 / 15 = 60 m            X Plyo = 59 m         S & A = 60 m           X Kenpo + = 41m      UPPR+ = 41 m           iSatori Legs #2 = 46m         Cabs = 16 m
Total+ = 45 m             I Max Rec = 47m       I Cardio C B = 41 m    Ab/C+ = 20 m         I Up Weight = 48m      Legs&Back = 60m               x Stretch = 60m
Chest, Back & Balls=60m   Plyocide= 62m                                                     X Core Syn = 58 m      Yoga MC2 = 65m                ARX2 = 45m
                                                                                                                                                 Insane Abs = 33m




Training Block 1
       Monday                   Tuesday              Wednesday               Thursday               Friday                Saturday                      Sunday
                                                                                                                   Squats 5 sets, leg xt 3x3
  Chest and Back                                Shoulders and Arms                             Diamond Delts        drop sets, calf raises in,
                              Insanity Max                                  Max Cardio
 (P90X), Biceps 2                                     MC2,                                       Just Arms           out, regular, both legs,             Rest
                             Interval Circuit                                (Insanity)                            stiff legged deadlift 2 x 3
  arms curls x 3                                    Cardio Abs                                    (1 on 1)
                                                                                                                   drop sets , Ab Ripper X 2
   (53+7=60 min)                 (59 min)         (58+16=74 min)              (47 min)        (37+47=84 min)         (34+45=78 min)

                                                Chest/Shoulders/
                                                 Triceps(P90X),                             Upper Body Weight
  Back and Biceps                                Biceps Single               Interval X+     Training (Insanity)
                          Insanity Max Sports                                                                          Base & Back                        Rest
      (P90X),                                    arms x 3 drop              (P90X Plus)       + Abs Core Plus
                                                                                                (P90X Plus)
                                               sets(8-10) + Killer
                                                      Abs
    (52=74 min)                (54 min)       (56+6 +22= 84 min)              (41 min)       (48 + 22 = 70min)            (52 min)



                                                                                              Upper Body Plus
Shoulders and Arms                               30 - 15 (1-on-1),                                                   Hack squats, leg
                                                                         Kenpo Cardio +        (P90X Plus) +
      (P90X),                    Plyocide       Biceps incline curls                                               xt,squats, calf single                 Rest
                                                                          (P90X Plus)         Insane Abs floor
        ARX                                        x 3 - drop set                                                   leg raises, deadlift
                                                                                                  portion
(60+16= 76 min)                 ( 62 min)          (60+8=68 min)              (41 min)        (41+26=67 min)              (46 min)


                            Total Body Plus         Insanity Max          Insanity Cardio    Core Synergistics
  Yoga MC2                                                                                                           Yoga MC2                             Rest
                             (P90X Plus)              Recovery             Core Balance          (P90X )


       (65 min)                  (45 min)              (47 min)               (41 min)             (58 min)               (65 min)
                          "The Lean Killer ( Round 6)”
C & B = 53 m              I Max Sports = 54m    S & A 1-1 = 58 m      I Max Card = 47 m    J Arms = 47m           iSatori Legs #1= 34m          Killer Abs = 20m
B & B = 52 m              I Max Inter = 59 m    C/S/T = 56 m          X Interv = 41 m      D Delts = 37m          Base&Back = 52m               Arx = 16 m
30 / 15 = 60 m            X Plyo = 59 m         S & A = 60 m          X Kenpo + = 41m      UPPR+ = 41 m           iSatori Legs #2 = 46m         Cabs = 16 m
Total+ = 45 m             I Max Rec = 47m       I Cardio C B = 41 m   Ab/C+ = 20 m         I Up Weight = 48m      Legs&Back = 60m               x Stretch = 60m
Chest, Back & Balls=60m   Plyocide= 62m                                                    X Core Syn = 58 m      Yoga MC2 = 65m                ARX2 = 45m
                                                                                                                                                Insane Abs = 33m




Training Block 2
       Monday                   Tuesday              Wednesday              Thursday               Friday                Saturday                      Sunday
                                                                                            Just Arms 1 on 1,     Squats 5 sets, leg xt 3x3
  Chest and Back                                Shoulders and Arms                                                 drop sets, calf raises in,
                              Insanity Max                                 Max Cardio       Bench press x 3
 (P90X), Biceps 2                                     MC2,                                                          out, regular, both legs,             Rest
                             Interval Circuit                               (Insanity)      drop sets (8-10       stiff legged deadlift 2 x 3
  arms curls x 3                                    Cardio Abs
                                                                                                  reps)           drop sets , Ab Ripper X 2

   (53+7=60 min)                 (59 min)         (58+16=74 min)             (47 min)         (47+7=54 min)         (34+45=78 min)


                                               Chest/Shoulders/
                                                Triceps(P90X),              Interval X+    Upper Body Weight
 V Sculpt ( 1 on 1)       Insanity Max Sports   Biceps Single                                                         Base & Back                        Rest
                                                                           (P90X Plus)      Training (Insanity)
                                                arms x 3 drop
                                              sets(8-10) + Killer
    (52=74 min)                (54 min)       (56+6+22= 84 min)              (41 min)             (48min)                (52 min)

                                                                                             Upper Body Plus
Shoulders and Arms                                Chest, Back &                                                     Hack squats, leg
                                                                        Kenpo Cardio +        (P90X Plus) +
      (P90X),                    Plyocide         Balls, Biceps 2                                                 xt,squats, calf single                 Rest
                                                                         (P90X Plus)          Abs Core Plus
        ARX                                       arms curls x 4                                                   leg raises, deadlift
                                                                                               (P90X Plus)
(60+16= 76 min)                 ( 62 min)          (60+8=68 min)             (41 min)        (41+22=63 min)              (46 min)


                            Total Body Plus         Insanity Max         Insanity Cardio    Core Synergistics
  Yoga MC2                                                                                                          Yoga MC2                             Rest
                             (P90X Plus)              Recovery            Core Balance       MC2 ( 1 on 1 )

       (65 min)                  (45 min)              (47 min)              (41 min)             (65 min)               (65 min)
                          "The Lean Killer ( Round 6)”
C & B = 53 m              I Max Sports = 54m        S & A 1-1 = 58 m          I Max Card = 47 m    J Arms = 47m           iSatori Legs #1= 34m          Killer Abs = 20m
B & B = 52 m              I Max Inter = 59 m        C/S/T = 56 m              X Interv = 41 m      D Delts = 37m          Base&Back = 52m               Arx = 16 m
30 / 15 = 60 m            X Plyo = 59 m             S & A = 60 m              X Kenpo + = 41m      UPPR+ = 41 m           iSatori Legs #2 = 46m         Cabs = 16 m
Total+ = 45 m             I Max Rec = 47m           I Cardio C B = 41 m       Ab/C+ = 20 m         I Up Weight = 48m      Legs&Back = 60m               x Stretch = 60m
Chest, Back & Balls=60m   Plyocide= 62m                                                            X Core Syn = 58 m      Yoga MC2 = 65m                ARX2 = 45m
                                                                                                                                                        Insane Abs = 33m




Training Block 3
       Monday                    Tuesday                 Wednesday                  Thursday             Friday                  Saturday                      Sunday
                                                                                                    Just Arms 1 on 1,     Squats 5 sets, leg xt 3x3
  Chest and Back                                    Shoulders and Arms                                                     drop sets, calf raises in,
                              Insanity Max                                         Max Cardio       Bench press x 3
 (P90X), Biceps 2                                         MC2,                                                              out, regular, both legs,             Rest
                             Interval Circuit                                       (Insanity)      drop sets (8-10
  arms curls x 3                                        Cardio Abs                                                        stiff legged deadlift 2 x 3
                                                                                                          reps)           drop sets , Ab Ripper X 2
   (53+7=60 min)                 (59 min)             (58+16=74 min)                 (47 min)        (37+7=44 min)          (34+45=78 min)

                                                      Chest/Shoulders/
                            Asulum Speed &             Triceps(P90X),            Asylum Vertical   Upper Body Weight
 V Sculpt ( 1 on 1)                                     Biceps Single                                                         Base & Back                        Rest
                                 Agility                                              Plyo          Training (Insanity)
                                                        arms x 3 drop
                                                         sets(8-10) +
    (52=74 min)                                        (56+6= 62 min)                                     (48min)                (52 min)

                                                                                                     Upper Body Plus
Shoulders and Arms                                                                                                          Hack squats, leg
                                                                                 Kenpo Cardio +       (P90X Plus) +
      (P90X),                    Plyocide            Asylum Strength                                                         xt,squats, calf,                    Rest
                                                                                  (P90X Plus)         Abs Core Plus
        ARX                                                                                                                      deadlift
                                                                                                       (P90X Plus)
(60+16= 76 min)                 ( 62 min)                                            (41 min)        (41+22=63 min)              (46 min)

  Back and Biceps
                                                                                    Interval X+
      (P90X),                     Plyo X                      UBX                                    Just Arms 1on 1          Legs & Back                        Rest
                                                                                   (P90X Plus)
    Insane Abs
  (52+32=84 min)                ( 59 min)                  (60 min)                  (41 min)             (47 min)               (60 min)

                          Total Body + (P90X            Insanity Max                                Core Synergistics
  Yoga MC2                                                                     Asylum Game Day                              Yoga MC2                             Rest
                                 Plus)                    Recovery                                   MC2 ( 1 on 1 )
       (65 min)                 (45 min)                  (47 min)                   (60 min)           (65 min)                 (65 min)

Max Cardio = Mod 3 (In / Out pushup jacks, Up-downs, Pushup abs)
Max Interval = Mod 3 (Pushup jacks, oblique pushups, full body drill)
Max Sports = Skip/Sub 2 (Tricep Pulses, Bronco Kicks, V-Pushups), Mod 1 (Football Drills)

				
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