Six-Day Split Exercise Regime
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | OFF | | Warm-up | Warm-up | Warm-up | Warm-up | Warm-up | Warm-up | REST | | Chest | Back | Arms | Legs | Shoulders | Traps/ Calves | | Abs | Lower Back | Abs | Lower Back | Abs | Lower Back | | Cardio | Cardio | Cardio | Cardio | Cardio | Cardio | | Stretch | Stretch | Stretch | Stretch | Stretch | Stretch | | Tan | Tan | Tan | Tan | Tan | Tan |
Sample Workout Protocol
DAY ONE (Chest) WARM-UP Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature CHEST Barbell Bench Press (medium grip)
2 sets x 3-6 reps Incline Dumbbell Press
2 sets x 6-8 reps 15° Incline Dumbbell Flyes (emphasize stretch)
2 sets x 6-8 reps Cable Crossover Flyes
2 sets x 8-12 reps CORE TRAINING - ABDOMINALS Hanging Knee Raise (underhand grip on the chinning bar, bend arms at elbows slightly, raise knees above head through arms)
1 set x 20 reps Horizontal Floor Ab Crunch (completely exhale & hold each "crunch" for a count of 1-2-3-4-5 or 3 seconds)
1 set x 20 reps Side Crunch (completely exhale & hold each "crunch" for 3 seconds)
2 sets x 12 reps Free-style Alternating "bicycle" Crunch (smooth rhythmic motion)
1 set x 200 reps CARDIO 20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature) STRETCH Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch, nose breathe lightly during stretch TAN 8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards) DAY TWO (Back) WARM-UP Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature BACK Barbell Deadlift (reverse grip)
2 sets x 6 reps Bent-over DB Rows
2 sets x 10-12 reps Close-Grip, Overhand Side-Grip Chin-Up (full range of motion)
2 sets x 8-12 reps Dumbbell Pullovers (body is perpendicular to bench, elbows bent slightly, good stretch, butt down)
2 sets x 10-12 reps CORE TRAINING - LOWER BACK Stiff-legged BB Deadlift (slight bend in knees, stretch down to the top of in-step)
2 sets x 6 reps CARDIO 20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature) STRETCH Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch, nose breathe lightly during stretch TAN 8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards) DAY THREE (Arms) WARM-UP Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature TRICEPS Weighted Bar Dips (all the way down & all the way up)
2 sets x 6 reps Close-grip Lying Tricep Press (with e-z curl bar)
2 sets x 6-8 reps BICEPS Standing Barbell Power Curl
2 sets x 6 reps Standing BB Scott Curl (90οΎ° angle bench)
2 sets x 6-8 reps FOREARMS Standing Hammer Inside Dumbbell Curls (raise DB in front of chest)
2 sets x 12 reps Seated Close-Grip Barbell Wrist Curls (thumbs underneath BB)
2 sets x 8-12 reps CORE TRAINING - ABDOMINALS Roman Chair Sit-Ups
2 sets x 25 reps Hanging Knee-Ups (arms straight, overhand grip)
2 sets x 50 reps CARDIO 20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature) STRETCH Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch, nose breathe lightly during stretch TAN 8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards) DAY FOUR (Legs) WARM-UP Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature THIGHS Barbell Back Squat (feet straight, shoulder width apart, break parallel)
2 sets x 6 reps Barbell Smith Machine Back Squat (legs forward, shoulder width apart)
2 sets x 12 reps Thigh Extension (static contraction-hold at top for 3 seconds)
2 sets x 6-8 reps HAMSTRINGS Leg Curls
2 sets x 8-12 reps CORE TRAINING - LOWER BACK Good Mornings (knees slightly bent)
2 sets x 6 reps CARDIO 20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature) STRETCH Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch, nose breathe lightly during stretch TAN 8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards) DAY FIVE (Shoulders) WARM-UP Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature SHOULDERS Standing Overhead Barbell Front Press
2 sets x 6 reps Seated Overhead Dumbbell Front Press
2 sets x 6-8 reps Standing Dumbbell Side Lateral Raise (alternate each arm)
2 sets x 8-12 reps Bent-Over Dumbbell Side Lateral Raise (both arms)
2 sets x 10-12 reps CORE TRAINING - ABDOMINALS Cable Side Chops (straight arms, pull up from bottom pulley)
2 sets x 12 reps Cable Side Chops (straight arms, pull down from upper pulley)
2 sets x 12 reps CARDIO 20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature) STRETCH Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch, nose breathe lightly during stretch TAN 8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards) DAY SIX (Traps/Calves) WARM-UP Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature TRAPS Barbell Power Cleans
2 sets x 6 reps Dumbbell Shrugs (hold contraction for 3 seconds in the “up” position)
2 sets x 6-8 reps CALVES Seated Calf Raise
2 sets x 6 reps Standing Calf Raise
2 sets x 12 reps CORE TRAINING - LOWER BACK BB Hyperextensions (hold contraction for 3 seconds)
2 sets x 8-12 reps Hyperextension Side Bends (alternate each side)
2 sets x 25 reps CARDIO 20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature) STRETCH Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch, nose breathe lightly during stretch TAN 8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards) BASIC TRAINING PRINCIPLES 1. Train each body part once a week. Train six days in sequence, then rest one day. 2. On days off, go for a walk or perform some low-intensity leisure activity. 3. Train progressively, train with intensity. Log your strength gains. Challenge yourself. 4. Less is more. As strength increases, and as exercise performance and execution quality improves over time, it should take less volume of work to get the job done. 5. No sitting down between sets. Sip on a carbohydrate/electrolyte/Ester-C solution (Hydrade) constantly. Stay well hydrated. Prepare the next exercise in advance while resting. Walk around, your body will recover faster. 6. Rest for 1-3 minutes between sets. Train for strength and power if size and muscularity is your goal. Manage carbs and/or fat intake to modify bodyfat. 7. Train with weights to build and/or maintain muscle, bone density and underlying ligament structure. Perform aerobic exercise to condition your heart and lungs. Stretch to maintain flexibility. Use nutrition to fuel your body and manage bodyfat - not training. 8. Exercise intensity and success is determined by repeated failure (oxymoron). Each set is carried to absolute momentary failure except by reason of safety, such as when benching without a spotter, or if you are working to hit specific rep numbers, in which case you DO NOT go beyond. The objective is to initiate damage in the target tissue in a controlled and progressive manner; to disrupt the inner cellular environment forcing the body to adapt and compensate by increasing the strength, size and/or number of muscle fibers (remodeling & hyperplasia). 9. After you elevate your body temperature by warming-up, perform several warm-up sets of the first resistance exercise scheduled for that particular day. Each warm-up set is an engram; a message sent to your brain that is stored and utilized as a reference regarding range of motion, technique and execution. Add weight and reduce the number of reps as you approach your two (2) primary work sets. Condition your mind and body for the approaching stress to minimize risk of injury and to maximize performance potential. Example: Day One CHEST | Incline Bench Press | Weight | Repetitions | | Warm-up set | 45 lbs (Olympic Bar) | 12 | | Warm-up set | 135 lbs | 6 | | Warm-up set | 225 lbs | 3 | | Warm-up set | 285 lbs | 3 | | First WORK Set | 315 lbs | 6 | | Second WORK Set | 315 lbs | 6 | 10. Ideally, train in the mornings when testosterone levels peak naturally. Work, family, fatigue or appointments seldom interrupt early morning workouts. Go to bed sooner and get up earlier. Start the day off in the right direction. Pump some blood through your veins and sweat. Stimulate your mind. Wet your appetite for excellence. Visualize success. Train early to create a post-workout thermogenic response for the next 12 hours. Jump start your metabolism, increase your mental acuity and create a demand for food. You'll be energized all day long! 11. Determine your progress and training results through: a) Assessment of strength parameters
b) Monthly or bi-monthly body composition test
c) Bi-annual fitness analysis and
d) Changes in your physical appearance 12. Eat as hard as you train. Don't leave your diet to chance! Put as much effort into planning your meal strategy as you do your workout schedule. This is by far the hardest part and where the great majority fail, not because they are incapable but because they simply don't understand the importance of nutrition as a science. To be successful you have to overcome the monotony of training, eating and sleeping at the same time, in the same way DAY AFTER DAY! CORY’S SPRING/SUMMER WORKOUT ROUTINE • Competitive Track & Field Focus – Masters Men’s Hammer Throw
• Reduce emphasis from heavy/power lifting to functional fitness
• Train for speed/balance & incorporate sports specific skill training
• Target core and train from the ‘inside out’ DAY ONE - Gym Legs/Core - warm-up twist & stretch
- rotator cuff extension/rotation/flexion
- 10-minute light cardio (read new books) - front barbell Squats
- bumbbell Lunges » front/back
- cable adduction/abduction rotation
- calves » seated/standing - hanging (straight leg) rotating hip-launch leg raises
- Swiss ball cables crunches - 20-minute incline treadmill cardio (study journals)
- full body stretch & deep breathing DAY TWO – Field Training - warm up run, twist & stretch
- practice single/double/triple turns down center throw line
- plyometrics » stair/bounce jumps
- hill hops & sprints » 6 second intervals DAY THREE – Gym Back/Core - warm-up twist & stretch
- rotator cuff extension/rotation/flexion
- 10-minute light cardio (read new books) - barbell deadlift
- barbell power cleans
- pull-up chins
- barbell high pulls - back extension curl-up
- reverse back extension - cardio
- full body stretch DAY FOUR – Hammer Throwing - warm up run & stretch
- practice throws » 8kg hammer/7.26kg hammer
- skill training
- 50m interval speed sprints on track DAY FIVE – Gym Shoulders/Core - warm-up twist & stretch
- rotator cuff extension/rotation/flexion
- 10-minute light cardio (read new books) - standing barbell press
- barbell bench press
- bar-dips
- barbell/dumbbell curls - hanging (straight leg) rotating hip-launch leg raises
- cable woodchops/reverse woodchops DAY SIX – Field Training - warm up run, twist & stretch
- practice single/double/triple turns down center throw line
- plyometrics » stair/bounce jumps
- hill hops & sprints » 6 second intervals REPEAT CYCLE PURSUE HEALTH…AND PERFORMANCE WILL FOLLOW! |
