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									Website                                               Reason
http://www.thetrainingstationinc.com/exercises.html   Many graphical exercises
Description of Pyramids

Advanced Workout - 5 Week Rotation
Light, Medium, Med/Heavy & Heavy Pyramids

The first exercise for each bodypart is done in a pyramid, where the first 4-6 sets are warm ups and all following sets are done
descending order (heavy set first), unless safety or pain dictates otherwise.
Light                                                                 Medium

100% = 1 rep max                                                      100% = 2 rep max
Workouts vary                                                         approximately 95% of 1 rep max

anywhere from                                                                      Set #       Weight
                                                                      (optional)
12 to 100+                                                            warm up      1           10%
repitions per set                                                     warm up      2           20%
                                                                      warm up      3           40%
                                                                      warm up      4           60%
                                                                      warm up      5           80%
                                                                                   6           100%
                                                                                   7           80%
                                                                                   8           60%
                                                                      (optional)   9           40%
                                                                      (optional)   10          20%
                                                                      (optional)   11          10%




100 lb Light Pyramid                                                               100 lb Medium Pyramid
                                                                                   Percenta
                           Percentage of
                                                                        Weight      ge of        Weight
                                                                                   Heaviest
                           Heaviest Set
                                                                                     Set



                                                                                   10% x 20
                                                                60% 60 lbs.        (optional) 10 lbs.

                                                                55% 55 lbs.        20% x 12 20 lbs.

                                                                50% 50 lbs.        40% x 8     40 lbs.

                                                                45% 45 lbs.        60% x 5     60 lbs.

                                                                40% 40 lbs.        80% x 2     80 lbs.
                                                                                   100% x
                                                                35% 35 lbs.        Failure     100 lbs.
                                                                                   80% x
                                                                30% 30 lbs.        Failure     80 lbs.
              60% x
25% 25 lbs.   Failure      60 lbs.
              40% x
20% 20 lbs.   Failure      40 lbs.
              20% x
              Failure
15% 15 lbs.   (optional)   20 lbs.
              10% x
              Failure
10% 10 lbs.   (optional)   10 lbs.


 5% 5 lbs.
ups and all following sets are done to failure. Any secondary exercises for the same bodypart are done in a

                        Medium/Heavy                                    Heavy

                        100% = 2 rep max                                100% = 1 rep max
p max                   approximately 95% of 1 rep max                               Set #       Weight   Reps
                                                                        (optional)
            Reps                     Set #        Weight     Reps       warm up      1           10%      12-Oct
                        (optional)
            20          warm up      1            10%        20         warm up      2           25%      10-Aug
            12          warm up      2            20%        12         warm up      3           40%      8-Jun
            8           warm up      3            40%        8          warm up      4           55%      6-Apr
            5           warm up      4            60%        5          warm up      5           70%      4-Feb
            2           warm up      5            80%        2          warm up      6           85%      2-Jan
            Failure                  6            100%       Failure                 7           100%     Failure
            Failure                  7            90%        Failure                 8           95%      Failure
            Failure                  8            80%        Failure                 9           90%      Failure
            Failure                  9            70%        Failure                 10          85%      Failure
            Failure     (optional)   10           60%        Failure                 11          80%      Failure
            Failure     (optional)   11           50%        Failure                 12          75%      Failure
                        (optional)   12           40%        Failure    (optional)   13          70%      Failure
                                                                        (optional)   14          65%      Failure
                                                                        (optional)   15          60%      Failure


                                    100
Medium Pyramid 100lb Med/Heavy Pyramid lb Heavy Pyramid
                        Percenta                             Percenta
                                                                          Weight          Reps
                 Reps    ge of           Weight       Reps    ge of
                        Heaviest                             Heaviest
                          Set                                  Set


                                                             10% x 10-
                        10% x 20                             12
            x 20        (optional) 10 lbs.        x 20       (optional) 10 lbs.      x
                                                             25% x 8-
            x 12        20% x 12 20 lbs.          x 12       10         25 lbs.      x

            x8          40% x 8      40 lbs.      x8         40% x 6-8 40 lbs.       x

            x5          60% x 5      60 lbs.      x5         55% x 4-6 55 lbs.       x

            x2          80% x 2      80 lbs.      x2         70% x 2-4 70 lbs.       x
                        100% x
            x           Failure      100 lbs.     x          85% x 1-2 85 lbs.       x
                        90% x                                100% x
            x           Failure      90 lbs.      x          Failure   100 lbs.      x
    80% x                    95% x
x   Failure    80 lbs.   x   Failure      95 lbs.   x
    70% x                    90% x
x   Failure    70 lbs.   x   Failure      90 lbs.   x

    60% x                    85% x
x   Failure    60 lbs.   x   Failure      85 lbs.   x
    50% x
    Failure                  80% x
x   (optional) 50 lbs.   x   Failure      80 lbs.   x
    40% x
    Failure                  75% x
    (optional) 40 lbs.   x   Failure      75 lbs.   x
                             70% x
                             Failure      70 lbs.   x
                             65% x
                             Failure
                             (optional)   65 lbs.   x
                             60% x
                             Failure
                             (optional)   60 lbs.   x
Advanced Workout
5 Week Rotation
Light, Medium, Med/Heavy & Heavy Pyramids
                                                                       Day 1
Week                                                                   Chest
1                                                                      H
2                                                                      L
3                                                                      M
4                                                                      M
5                                                                      M

4 day people combine Chest & Delts.
Prioritize heaviest body part first.
Optional: Drop the last 1 or 2 lighter sets from the first body part
and the first 1 or 2 warm up sets from the second body part.

Abs
Train your abs the same way you train any other bodypart.
Hard once a week with light, medium and heavy days.
Choose one or two exercises and change them each week.
Day 2   Day 3   Day 4   Day 5
Back    Arms    Legs    Delts
L       M       M       M
M       M       M       H
M       M       H       L
M       H       L       M
H       L       M       M
Planned Schedule
Dates                Day        Jogging       Situps       Chest       Back       Triceps       Biceps
        7/23/2006    Sunday               1            1           1          1             1
        7/24/2006    Monday               1            1                                                 1
        7/25/2006    Tuesday              1            1           1          1             1
        7/26/2006    Wedneday             1            1                                                 1
        7/27/2006    Thursday             1            1           1          1             1
        7/28/2006    Friday               1            1                                                 1
        7/29/2006    Saturday             1            1           1          1             1

Actual Schedule
Dates                Day       Jogging        Situps       Chest       Back       Triceps       Biceps
         7/23/2006   Sunday
         7/24/2006   Monday
         7/25/2006   Tuesday              1            1           1          1             1
         7/26/2006   Wedneday             1            1                                                 1
         7/27/2006   Wednesday
         7/28/2006   Thursday
         7/29/2006   Friday
         7/30/2006   Saturday
                                                                  Modes
Forearms Pushups       Quad-Hams-Glutes Number of Exercises       Heavy
                   1                                          6   Heavy-Medium
       1           1                   1                      6   Medium
                   1                                          6   Light
       1           1                   1                      6
                   1                                          6   2 Rep Max
       1           1                   1                      6   1 Rep Max             1
                   1                                          6   2 Rep Max          0.95

                                                                  1 Rep Max
Forearms Pushups       Quad-Hams-Glutes Number of Exercises       2 Rep Max of 1.0   1.05
                                                              0   5 Rep Max of 1.0   1.15
                                                              0
                                                              5
       1           1                   1                      6
                                                              0
                                                              0
                                                              0
                                                              0
Date      Day       Time (minutes) Cooldown           Distance (miles) Average Speed (MPH)
7/25/2006 Tuesday
                            25:00             05:00                 2                    4
Calories Burned       Average Heart Rate (BPM) Method
                                                Medium
                  216                       170 Treadmill in Fat Burning Mode
                                                Heavy-Medium
                                                Treadmill in Cardio Mode
Date      Day       Max Weight (reps) Weights (reps) Sets        Theoretical Reps Actual Reps
7/25/2006 Tuesday                  20                        2
                                                  20         1                20            8
                                                  20         1                20           20
7/26/2006 Wednesday                40                       11
                                                   2         2                10
                                                   4         4                20
                                                   6         6                20
                                                   8         8                30
                                                  10        10                40
                                                   9         9                40
                                                   8         8                30
                                                   7         7                30
                                                   6         6                20
                                                   5         5                20
                                                   4         4                20
                                                                                                Sit Ups on Slant Boa
Method
Medium
Flat on ground with feet Under Table, Elbows at Hip and Fists next to face
Flat on ground with feet Under Table, Elbows at Hip and Fists next to face
Heavy-Medium
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Double Crunches
Sit Ups on Slant Board
Date      Day       Max Weight (lbs) Weights (lbs) Sets       Theoretical Reps Actual Reps
7/25/2006 Tuesday                  40                     3
                                                30                                      15
                                                35                                      10
                                                40                                       5
7/26/2006 Wednesday                40                     8
                                    2           10                         20
                                    4           20                         12
                                    6           20                          5
                                    8           30                          2
                                  10            40            Failure
                                    8           30            Failure
                                    6           20            Failure
                                    4           20            Failure
Method

Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine

Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Pec Deck or Buttery Fly Machine
Date      Day       Max Weight (lbs) Weights (lbs) Sets       Theoretical Reps Actual Reps
7/25/2006 Tuesday                  90                     3
                                                90                                      15
                                                90                                      10
                                                90                                       5
7/26/2006 Wednesday                90                     8
                                    2           20                         20
                                    4           40                         12
                                    6           50                          5
                                    8           70                          2
                                  10            90            Failure
                                    8           70            Failure
                                    6           50            Failure
                                    4           40            Failure
Method

Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)

Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Date      Day       Max Weight (lbs) Weights (lbs) Sets       Theoretical Reps Actual Reps
7/25/2006 Tuesday                  90                     3
                                                90                                      15
                                                90                                      10
                                                90                                       5
7/26/2006 Wednesday                90                     8
                                    2           20                         20
                                    4           40                         12
                                    6           50                          5
                                    8           70                          2
                                  10            90            Failure
                                    8           70            Failure
                                    6           50            Failure
                                    4           40            Failure
Method

Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)

Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Pushdowns on Lat Pulldown Machine (Palm down)
Date      Day       Max Weight (lbs) Weights (lbs) Sets    Theoretical Reps Actual Reps
7/26/2006 Wednesday                90                   11
                                    2           20                        20
                                    4           40                        12
                                    6           50                         8
                                    8           70                         5
                                  10            90                         2
                                    9           80         Failure
                                    8           70         Failure
                                    7           60         Failure
                                    6           50         Failure
                                    5           50         Failure
                                    4           40         Failure
Method
Heavy-Medium
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Alternating Standing Dumbell Curls OR Barbell Concentration Curls (Elbows should go just inside the knee caps)
Date      Day       Max Weight (lbs) Weights (lbs) Sets    Theoretical Reps Actual Reps
7/26/2006 Wednesday                40                   11
                                  1.5           10                        10
                                  2.5           10                         8
                                    4           20                         6
                                  5.5           20                         4
                                    7           30                         2
                                  8.5           30         Failure
                                   10           40         Failure
                                  9.5           40         Failure
                                    9           40         Failure
                                  8.5           30         Failure
                                    8           30         Failure
                                  7.5           30         Failure
                                    7           30         Failure
                                  6.5           30         Failure
                                    3           10         Failure
Method
Heavy
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Barbell Reverse Curls (Palms Down)
Date      Day       Max Weight (reps) Weights (reps) Sets        Theoretical Reps Actual Reps
7/26/2006 Wednesday                20                       11
                                                   2         2                 0
                                                   4         4                10
                                                   6         6                10
                                                   8         8                20
                                                  10        10                20
                                                   9         9                20
                                                   8         8                20
                                                   7         7                10
                                                   6         6                10
                                                   5         5                10
                                                   4         4                10
Method
Heavy-Medium
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Push Ups for Tricep and Chest
Date      Day       Max Weight (lbs) Weights (lbs) Sets    Theoretical Reps Actual Reps
7/26/2006 Wednesday                40 N/A               11                20
                                    2           10                        20
                                    4           20                        12
                                    6           20                         8
                                    8           30                         5
                                  10            40                         2
                                    9           40         Failure
                                    8           30         Failure
                                    7           30         Failure
                                    6           20         Failure
                                    5           20         Failure
                                    4           20         Failure
Method
Heavy-Medium
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges
Dumbell Lunges

								
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