Current Training Program

Day 1

Flat Presses 3x varying

Pulldowns 3 x ”

Shoulder Press 3 x varying

Rows 3 x ”

Chest Presses 3 x varying

Crunches 3 x

Curls 3 x

Pushdowns 3 x

Calf Presses 3 x

Forearms 3 x

Leg Curls 3 x

Day 2 Rest

Day 3

Repeat total body training with varying rep and set protocols.  I try to pick different exercises than in day 1

Day 4 rest

Day 5

Total body training again. Usually choosing 10-12 various exercises, reps, and sets.

Sometimes I perform the routine in circuit fashion and sometimes I will perform all the required sets per exercise before moving to the next exercise. Generally, rest intervals are limited to 45-60 seconds.

Ooops, I left out leg press, squats, or lunges from the above workout. I always perform at least 3 sets of one of those exercises.

Current Client Training Routines

The following is our current training routine.  Not all clients follow this exact routine due to injury restrictions or bio-mechanical limitations.   In that case, we substitute exercises.

Monday

Incline Dumbbell Press 3 sets of as many as possible

Walking Lunges  ”

Dumbbell Rows ”

Shoulder Press ”

Calf Raises ”

Seated Dumbbell Curls ”

Wednesday

Incline Dumbbell Press 3 sets of as many as possible

Pullups ”

Stationary Lunges ”

Dumbbell Shoulder Press ”

Standing Calf Raises ”

Seated Dumbbell Curls ”

Friday

Pushups 3 sets as many as possible

Dumbbell Squats ”

Pullups ”

Lateral Raises ”

Back Extensions ”

Curls ”

Sometimes Crunches

Sometimes we go through each exercise 4 times instead of 3.  The number of reps per set varies depending on the individual.  Very often we have higher rep days and lower rep days.  Training is all about effort and I expect every client to give their best effort daily.  All of them do very, very well.  In fact, many times I have to hold them back.

I have an awesome group of clients that give it their all .

Thanks guys and gals you are the best!!!

Michael

Strength Seminar Review

Last night we had our seminar here at The River.  I wanted to take some time today to give you all an overview of what we covered.

Benefits Of Strength Training

**Strength Training is the only form of exercise that will build back lost muscle.

**With the addition of muscle you will have a faster metabolism which means calories will be less likely to be stored as bodyfat.

Many more benefits see Seminar Notes

**Myths of Strength Training covered: Bulk up myth, defeminization of women, muscle will turn to fat, more is better, and many more.

**8-10 basic movements

1) Chest Press 2) Pulldown 3) Rows 4) Overhead Press 5) Curls 6) Tricep Extensions 7)Squat, Leg Press, Split Squat  8) Calf Raise 9) Abdominal Crunch

We will be having more seminars.  Sign up to be a free subscriber and you will receive news.

Discuss in Forum

Upper-Lower More Muscle Less Fat

I really love training with an upper lower set up.  You can perform any set rep set up you like.  You can also workout 3,4,5, or even 6 days per week and not have any recovery issues at least with carry over from day to day. 

Keys to How I set Up this Routine:

1) Choose 6-8 exercises for both upper body and lower body day. 

2) Complete the workout in about 45 minutes. 

3) Perform 3-5 sets per exercise pushing each set very close to failure.

Example Upper Body

Flat Presses 3 sets of 10-20

Pullups 3 sets of as many as possible

Close Grip Presses 3 sets of 10-15

Rows 3 sets of 10-15

Laterals 3 sets of 10-15

Curls 3 sets of 10-15

Posterior Delt Raises 2 sets

Dips 3 sets of as many as possible

Lower Body

Leg Presses 6 sets or Lunges or Squats

Calf Presses 6 sets

Seated Calf Raises 3 sets

Back Extensions 3 sets

Seated Leg Curls 6 sets

Ab Crunches 3 sets

Gotta Go for now, Post in my Forum

Great Leg Workout

Today was just a great leg workout and I wanted to share it with you guys. I am exactly 1 year out from my transplant surgery and the knee is getting much better weekly.  We just finished a profile article for Natural Bodybuilding and Fitness that will be out later this year that I am very excited about. 

Here is todays workout:

Leg Presses 8 sets of 50 reps with roughly 400 lbs

Calf Presses with the same weight for 6 sets of 75 reps or so.

Back Extensions for just a couple of sets adding 25 lbs

Seated Leg Curls 6 sets of 10-15 ish reps

Crunches for a couple sets

Going into this workout I wanted to try something new so to do that I decided on high rep work.  Wow, was that a great choice.

Give this workout a try.  The key is not the sets and the reps per se.  The key is the effort you apply.

Truly,

Michael

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Awesome Leg Workout

As most of my clients know I love leg training.  To me if you aren’t training your legs you aren’t training.  The largest muscles of the human body are from your belly button down.  That would make sense since we move using our legs: )  Or some of us anyway.  Ha!!  I wanted to outline a simple way to train your quads and hams with minimal equipment.  Give this workout a try and you’ll be walking funny for days.  All you will need is dumbbells of various sizes depending on your strength levels.

All exercises will be performed back to back with minimal rest.  Most of the exercises are demonstrated on my exercise demonstrator.   Here is how it goes:

First make sure you are appropriately warmed up you don’t need any pulled muscles.  On all exercises pick a resistance you could get 20 reps if you were fresh.  If you are in doubt start light and you can always increase the resistance on each round.

Dumbbell Squats a set of 20 reps, then move to dumbbell lunges stationary 10 reps per leg, then to Walking lunges 20 reps per leg, then moving to Seated Leg Curls (if you have access to one) 20 reps, Standing Calf Raises 20 reps per leg.  After you finish the Calf raises rest for 2 minutes and then repeat the cycle.

Give yourself 30 minutes and complete as many cycles as possible.  Record your results and the next time try to beat your previous performance.  I wouldn’t perform this workout more than 2 days per week.  A schedule of Monday and Thurs could workout well.

Find a friend to workout with and go to it.  You won’t need to even go to a gym.  Get some dumbbells and you should be good to go.

Don’t think about it just get it done,

Michael

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