Monday, September 29, 2008

Weekly Plan 9/29-10/5

This week we will do the same three workouts as last week but our number of sets will be higher. This will allow you to be able to build on the muscle development and fiber recruitment for those movements.

Remember to also perform at least 3 cardio workouts of your choice during the week.

Week: 9/29-10/5
Concentration: Muscular growth (hypertrophy)
Method: High reps, moderate weight with reduced rest periods.

Complete these three strength and conditioning workouts during the week along with proper cardio work.

  1. Turkish Get-ups: 25 lb dumbell. Alternate hands holding the weight every 10 reps. Rest for 45 seconds between each hand switch. Repeat for 6 sets (total of 60 reps).
  2. Tire Drag: 40 yard forward drag. Rest 45 seconds between drags. Repeat for a total of 12 drags.
  3. The Ups: 5 pull-ups, 10 push-ups, 15 sit-ups. Rest 45 seconds between series. Repeat series for a total of 12.

Post details of the workouts to comments.