The 52DC starts on Wednesday January 8th.  I really needed to revise my workout – but – want to keep up the progress being made in certain areas.  The following is my basic DIY workout.  I did Workout A this morning.

WORKOUT A: 20 Rep Max
1    Core – Ch 10 Stability    Wheel Roll Out (p 292)
2A    Chest – Ch 4    Incline DB Bench Press (p 54)
2B    Quadriceps – Ch 8    DB Squat (p 203)
3A    Lats – Ch 5    Easy Bar Pullover (p 96)
3B    Glutes & Hamstrings – Ch 9    DB Straight Leg Dead lift (p 256)

WORKOUT B: 20 Rep Max
1    Core – Ch 10 Stability    Various Cable/Core (p 306)
2A    Glutes & Hamstrings – Ch 9     Barbell Dead Lift (p 248)
2B    Chest – Ch 4    Dip (p 44) – Goal Weighted
3A    Quadriceps – Ch 8     Goblet Squat (p 204)
3B    Shoulders – Ch 7    DB Cuban Press (p 128)

WORKOUT C: 20 Rep Max
1    Core – Rotation    Cable Push-Pull
2A    Upper Back – Ch 5     Rear Lateral Raise (p 83)
2B    Glutes & Hamstrings – Ch 9    Dumbbell Step-up (p 262) Each Side
3A    Arms – Ch 7    Triple Stop EZ Bar Curl (p 180)
3B    Quads & Calves – Ch 8     Leg Press Machine

NB: The Chapter and Page Numbers refer to the Men’s Health Big Book of Exercises by Adam Campbell or to the Men’s Health Big Book of 15 Minute Workouts.  If no notation then check on-line.

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