Wellbeing

Tone up your body for summer in 12 weeks

May 3, 2017

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As the summer months approach and the weather is getting warmer, special attention needs to be given to proper hydration and to the prevention of heat illnesses while doing your workout.

Water is very important in our plan and don’t ever forget to get enough dose of it (2.5: 3 litters), because it is essential for all major bodily functions, to include:

Banish headaches
Improve your mood
Relieve fatigue
Boost your energy levels
Relieve constipation
Flush out toxins
Improve digestion
Promote weight loss
Prevent kidney stones
Boost your immune system
Improve your complexion
Prevent hangovers
Alleviate back pain
Regulate body temperature

WEEK 5 – Upper/Lower Split + Total Body

Goal: Strength/Hypertrophy
* Complete 3-5 sets of each circuit

Day 1 – On; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – On

Day 1		Day2		Day3
exercise	rep	exercise	rep	exercise	rep
Circuit 1		Circuit 1		Circuit 1
Dumbbell Bench Press	12	Back Squat	8	Dumbbell Lunge (each)	8
Single Arm Row	12	Dumbbell Lunge (each)	10	Single Arm Back Row	12
Circuit 2		Circuit 2		Circuit 2
Barbell Overhead Press	8	Back Squat	10	Barbell Dead lift	8
Dumbbell Kickbacks (each)	12	Barbell Rollout	14	Dumbbell Bench Press	12
Circuit 3		Circuit 3		Circuit 3
Pull-ups	12	Leg Press	10	Leg Press	10
Barbell Curl	8	Dumbbell Lunge (each)	12	Barbell Shoulder Press	12
Circuit 4				Circuit 4
Fly Cable	10			Hanging Leg Raise	12
Pushups	Failure			Barbell Roll Out	12

Day 5		Day6		Day7
exercise	rep	exercise	rep	exercise	rep
Circuit 1		Circuit 1		Circuit 1
Dumbbell Bench Press	8	Back Squat	10	Barbell Dead lift	10
Cable Fly	12	Hanging Leg Raise	12	Barbell Overhead Press	12
Circuit 2		Circuit 2		Circuit 2
Barbell Dead lift	8	Dumbbell Lunge (each)	8	Barbell Back Squat	12
Single Arm Row	12	Vertical Crunch w/ Medicine Ball	12	Single Arm Row	10
Circuit 3		Circuit 3		Circuit 3
Barbell Overhead Press	12	Leg Press	10	Pull-up	10
Reverse Fly	10	Barbell Roll Out	12	Hanging Leg Raise	12
Circuit 4		Circuit 4		Circuit 4
Pull-ups	12	Reverse Fly	12	Dumbbell Incline Curl	12
Front Raise w/ Plate	12	Vertical Crunch w/ Medicine Ball	10	Dumbbell Kickback	12

WEEK 6 – Total Body –

Goal: Power –

Day 1 – Off; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On

Day 3 (3 min. breaks between sets)			Day 5 (3 min. breaks between sets)			Day 7 (3 min. breaks between sets)
exercise	sets	rep	exercise	sets	rep	exercise	sets	rep
Leg Press	3	8, 6, 6	Barbell Back Squat	3	8, 6, 4	Leg Press	3	8, 6, 4
Barbell Deadlift	3	8, 6, 6	Barbell Overhead Press	3	8, 6, 4	Single Arm Row	3	8, 6, 4
Dumbbell Bench Press	3	8, 6, 6	Dumbbell Incline Curls	2	6	Barbell Curl	3	8, 6, 6
Dumbbell Bench Press	3	8, 6, 6	Dumbbell Kickbacks	3	8, 6, 6	Barbell Skull Crushers	2	6

WEEK 7 – Old School Bodybuilding Splits

Goal: Strength and Hypertrophy

Day 1 – Off; Day 2 – On; Day 3 – On; Day 4 – On; Day 5 – Off; Day 6 – On; Day 7 – On

Day 2 (3 min. breaks between sets)			Day 3 (3 min. breaks between sets)			Day 4 (3 min. breaks between sets)
exercise	sets	rep	exercise	sets	rep	exercise	sets	rep
single Arm Row	4	10, 8, 8, 10	Dumbbell Incline Bench Press	4	10, 8, 8, 10	Leg Press	5	20, 20, 12, 10, 10
Barbell Deadlifts	4	10, 8, 8, 10	Dumbbell Bench Press	4	10, 8, 8, 10	Barbell Back Squat	4	10
Dumbbell Incline Curls	4	12, 10, 10, 12	Dumbbell Kickbacks	4	12, 8, 8, 12	Dumbbell Lunges	4	10 each leg
Barbell Curls	4	8, 6, 6, 8	Barbell Skull Crushers	5	12, 8, 8, 8, 12
Pullups	4	Failure	Cable Flyes	4	12, 12, 10, 10

Day 6 (3 min. breaks between sets)			Day 7 (3 min. breaks between sets)
exercise	sets	rep	exercise	sets	rep
Front Raises w/ Plate	4	8-10	Russian Twist w/25-30lb Dumbbells	8	20 sec. full intensity
Barbell Overhead Press	4	8, 6, 6, 8	Vertical Crunch w/ Medicine Ball	8	10
Dumbbell Reverse Fly	4	10, 8, 8, 10
Vertical Crunch w/ Medicine Ball	4	12 (increase intensity)
Hanging Leg Raises	4	12

WEEK 8 – Old School Bodybuilding Splits

Goal: Strength and Hypertrophy

Day 1 – On; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – On

Day 1 (60 sec. break b/w sets)			Day 2		Day 3 (60 sec. rest b/w sets)
Exercise	Sets	Reps	exercise	Reps	exercise	sets	rep
Barbell Deadlift	5	10, 10, 8, 8, 8	Jog (Warm up)	5 min.	Dumbbell Chest Press	5	10, 10, 8, 8, 8
Single Arm Dumbbell Row	4	10, 10, 8, 8	Sprint	20 sec.	Pushups (add weight if needed)	4	10, 10, 8, 8
Pullups	4	10, 10, 8, 8	Walk	40 sec	Cable Flyes	4	10, 10, 8, 8
Barbell Curls	5	10, 10, 8, 8, 8	Repeat sprint/walk 10 times		Barbell Skull Crushers	5	10, 10, 8, 8, 8
Incline Dumbbell Curls	4	10, 10, 8, 8			Dumbbell Triceps Kickbacks	4	10, 10, 8, 8
Cable Curls	4	10, 10, 8, 8			Dumbbell Reverse Grip Pushdowns	4	10, 10, 8, 8

Day 5 (60 sec. rest b/w sets)			Day 6 (60 sec. rest b/w sets)			Day 7 (complete circuit 2 times)
exercise	sets	rep	exercise	sets	rep	exercise	rep
Barbell Back Squat	5	10, 10, 8, 8, 8	Barbell Overhead Shoulder Press	5	10, 10, 8, 8, 8	Spin Bike	Reps
Leg Press	5	10, 10, 8, 8, 8	Front Raises w/ Plate	4	10, 10, 8, 8	Warm up	5 min.
Dumbbell Lunge	4	10	Dumbbell Reverse Flyes	5	15, 12, 10, 10, 10	Increase Resistance-Fast	20 sec.
			Hanging Leg Raise	3	15	Slow	10 sec.
			Barbell Roll Outs	3	15	Repeat	5 min.
			Vertical Crunch w/ Medicine Ball	3	15	Ride Slow	2 min