12 WEEK TOTAL BODY TRANSFORMATION
This periodized workout routine will take
approximately 12 weeks and will totally transform a body. It begins
with full body workout for two weeks, followed by a two way-split for
24 days, and a four way split for 35 days after that. It finishes up
with two weeks of circuit training. Properly followed, it is guaranteed
to produce great results.
This routine can be useful for adding muscle or just for
getting into solid shape, just adjust your dietary intake to suit your
needs, i.e. more calories to add bulk, less calories to maintain
your weight, and a calorie deficit if losing weight is your goal.
Also, you will notice that there are no scheduled "off" days, I
consider a three mile jog an off day, but if needed cut out one day of
cardio periodically.
Weeks
1 - 2
Full
Body Workout
Phase one is a full body workout that is built
around the "big three" exercises. Squats, Bench Press, and Dead
Lifts, with other compound exercises as well. Perform the workout every
other day. On days that you do not perform the workout, do 40 - 60
minutes of Cardio.
During this phase you will perform one set per exercise for all
exercises.
Abs
-
Inclined Crunch w/ weight on chest 20 - 25 reps
-
Bench Knee Raises w/ ankle weights 20 - 25 reps
-
Side Bends 20 - 25 reps
Legs
-
Squats 8 - 12 reps
-
Leg Extensions 8 - 12 reps
-
Leg Curls 8 - 12 reps
Chest
-
Bench Press 8 - 12 reps
-
Inclined Dumbbell Flies 8 - 12 reps
-
Dips to failure
Back
-
Dead lifts 8 - 12 reps
-
Barbell Rows 8 - 12 reps
-
Pull-ups to failure
Shoulders
-
Military Press 8 - 12 reps
-
Upright Barbell Rows 8 - 12 reps
Biceps
-
Barbell Curls 8 - 12 reps
-
Isolation Curls (Concentration Curls) 8 - 12 reps
Triceps
-
Declined French Press 8 - 12 reps
-
One-Arm Overhead Dumbbell Extension 8 - 12 reps
Calves
-
One-Legged Calf Raises 12 - 20 reps
Forearms
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