I have been working on shaking up my workout.  Here is my initial draft for DIY Phase 5.  All Core exercises are Stability.  I will still warm up with 50 Swiss Ball Crunches and 50 Single Leg Decline Push-ups.  I have learned that Push-ups are a classified as a Care Stability exercise – who knew I was doing the right thing without planning? 

The 3 day workout will be Heavy-5 reps per set – Light – 15 reps per set – Medium – 10 reps per set.  Rinse and repeat. 

I plan on starting this on Sunday the 9th.  The Classic 52DC starts on the 19th.  I expect this program to carry me through the first half.

WORKOUT A: 20 Rep Max – 5 reps sets

  • 1 Core – Ch 10 Stability – Planks – 30 sec hold (p 278)
  • 2A Glutes & Hamstrings – Ch 9 – Barbell Dead Lift (p 248)
  • 2B Upper Back – Ch 5 –  Seated Cable Row (p 92)
  • 3A Quadriceps – Ch 8 – Single-Leg Body Squat (p 197)
  • 3B Lats – Ch 5 –  Standing Cable Pull Over (p 107)

WORKOUT B: 25 Rep Max – 15 reps per set.

  • 1 Core – Ch 10 Stability – Roll Out (p 292)
  • 2A Chest – Ch 4 –  Incline Dumbbell Bench Press (p 46) palms forward
  • 2B Quadriceps – Ch 8 – Trap Barbell Squat (p 203)
  • 3A Upper Back – Ch 5 – Cable Face Pull with External Rotation (p 108)
  • 3B Total Body – Ch 4 – BB Straight Leg Dead Lift with Row (p 342)

WORKOUT C: 25 Rep Max – 10 reps per set

  • 1 Core – Ch 10 Stability – Mountain Climber (p 258)
  • 2A Quadriceps – Ch 8 – Barbell Squat (p 198)
  • 2B Chest – Ch 4 – Barbell Bench Press (p 46)
  • 3A Glutes & Hamstrings – Ch 9 – Weighted Back Extension (p 258)
  • 3B Shoulders – Ch 6 – Barbell Press (p 116)

NB: The Chapter and Page Numbers refer to the Men’s Health Big Book of Exercises by Adam Campbell

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