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> BBOE Design It Yourself Workout Phase 7 & Log


I finished 4 weeks of DIY Phase 6 and started DIY Phase 7.  It is not a hugely different workout – just enough to shake things up and keep me from becoming bored while still moving forward.  As the song goes:

Well, shake it up, baby, now, (shake it up, baby)
Twist and shout. (twist and shout)
C’mon c’mon, c’mon, c’mon, baby, now, (come on baby)
Come on and work it on out. (work it on out)

BBOE Design It Yourself Workout – Phase 7 – Rev: December 10, 2011

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

WORKOUT A: 20 Rep Max – 5 Reps per set

  • 1 Stability Core – Ch 10: Planks – 30 sec hold (p 278)
  • 2A Chest – Ch 4: Barbell Bench Press (p 46)
  • 2B Quadriceps – Ch 8: Trap Barbell Squat (p 203)
  • 3A Upper Back – Ch 5: Cable Face Pull with External Rotation (p 108)
  • 3B Glutes & Hamstrings – Ch 9: DB Single Leg – Straight Leg Dead Lift (p 247)

WORKOUT B: 25 Rep Max – 10 Reps per set

  • 1 Stability Core – Ch 10: Mountain Climber (p 258) 30 seconds – BOSU
  • 2A Quadriceps – Ch 8: Goblet Squat (p 204)
  • 2B Chest – Ch 4: Standing Cable Fly (p 62)
  • 3A Glutes & Hamstrings – Ch 9: Swiss-Ball Hip Raise & Leg Curl (p 243)
  • 3B Shoulders – Ch 6: Alternating Standing Dumbbell Shoulder Press (p 121)

WORKOUT C: 30 Rep Max – 15 Reps per set

  • 1 Rotation Core – Cable Push-Pull
  • 2A Glutes & Hamstrings – Ch 9: Barbell Dead Lift (p 248)
  • 2B Upper Back – Ch 5: Rear Lateral Raise (p 83)
  • 3A Quadriceps – Ch 8: Farmer’s Walk on Toes (p 227) set = 60 second walk
  • 3B Lats – Ch 5: E-Z Bar Pull Over (p 108)

Here is the Log for this workout: BBOE Design It Yourself – Phase 7

My basic warm up for this RT remains the same: 50 Swiss Ball Crunches and 50 Push-ups – although I will not do the Push-ups on days that I am doing the BB Bench Press.

Also, I will continue to alternate this 3 day a week program with Cardio days: 20 minutes of intervals on the treadmill followed by a circuit of Chin/pull-ups, Single Arm DB swings, Hanging Leg Raises, Weighted Dips and Cuban Presses.

As always, your comments, criticisms and suggestions are appreciated.  As with me, these workouts are a Work In Progress.

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