Friday, April 22, 2016

The 1031 plan Week #4 (Workouts 13-16)

1031#13
Warm-up 3:00 minute fast walk into 3:00 minute jog into 3:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat barbell bench press
1 warm-up set 5-8 reps at 60% of max press.
5 sets of 3 reps at 85% of max press.
After last set go directly into clapping push-ups. Complete as many as possible/until failure.
Flat dumbbell fly's  
3 sets of 10 reps
After last set go directly into push-ups. Complete as many as possible/until failure.
Skull crushers/Preacher curls/ 
Do 10 reps of skull crushers using a preacher curl bar, then do 10 reps of standing preacher curls. Complete this for 3 sets total. (3 sets of skull crushers & 3 sets of preacher curls).
Sit-ups
3 sets of 20

Cool-down 3:00 minute fast run into 3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

Thursday, April 14, 2016

The 1031 plan Week #3 (Workouts 9-12)

1031#9
Warm-up 2:00 minute fast walk into 3:00 minute jog into 3:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat barbell bench press
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into push-ups. Perform as many perfect form push-ups as possible until failure.
Standing barbell curls 
3 sets of 10 reps
After last set go directly into underhand pull-ups. Perform as many perfect form underhand pull-ups as possible until failure.
Bench dips  
3 sets 10 reps (add weight across legs if too easy)
After last set go directly into diamond push-ups. Perform as many perfect form diamond push-ups as possible /until failure.
Knees to elbows
3 sets of 10
After last set go directly flat plank. Perform as possible until failure.

Cool-down 3:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

Thursday, April 7, 2016

The 1031 plan Week #2 (Workouts 5-8)

1031#5
Warm-up 1:00 minute fast walk into 3:00 minute jog into 2:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat dumbbell bench press
1 warm-up set 5-8 reps at 60% of max press.
5 sets of 5 reps at 75% of max press.
After last set go directly into push-ups. Perform as many perfect form push-ups as possible until failure.
Seated bicep dumbbell curls 
3 sets of 10 reps each arm
After last set go directly into underhand pull-ups. Perform as many perfect form underhand pull-ups as possible until failure.
Standing single arm reverse grip triceps extensions/push downs 
3 sets 10 reps each arm
After last set go directly into bench dips. Perform as many perfect form bench dips as possible until failure.
Sit-ups
3 sets of 25 reps
After last set go directly into hanging knees to elbows. Perform as many perfect form knees to elbows as possible until failure.

Cool-down 2:00 minute fast run into 3:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

Friday, April 1, 2016

The 1031 Workout plan

Overview- The 1031 program is an all body workout program that will incorporate traditional weight lifting with body weight exercises and cardio. This program is designed for 4 workouts and 3 rest days per week. There will be a total of 8 weeks of workouts posted for a total of 32 workouts. With the general understanding that some weeks maybe back to back workout days due to work schedule/family life etc. The concept is to lift heavier weights with lower reps in the weight lifting part, then super-set that muscle group with general body weight exercises with higher reps. The cardio sections are designed more as a warm-up / cool-down. If you wish to supplement in more cardio into the program, go for it. But as usual, be smart and listen to your body. Rest and recovery is very important for your bodys' growth and fitness improvement. You will also need to know your 1 max rep for: barbell bench press, deadlift, squat and shoulder press. You will need that number in order to calculate your weight for each workout by using percentages of that max weight.

1031#1
Warm-up 1:00 minute fast walk into 2:00 minute jog into 2:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.