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As you may know I am a personal trainer, and I specialize in designing training regimens for people motivated to make serious improvements to their fitness.  I have 4 basic types of training regimens I design for people: a beginner regimen, and for intermediate and advanced level trainees I customize a bodybuilding-style, a strongman-type and a strength training regimen.  Here is an 10-week training regimen I designed for a 30-something man presently at an intermediate level of fitness who is serious about adding as much muscle as possible in a few months.

I set him up with a 5-day cycle that requires he do day 1 and 2 consecutively, and focuses on his upper body. I also take into consideration the gym he regularly works out in, as well as the time he is able/willing to invest.  After going through 4, one hour long personal training sessions with me I was able to design him this training regimen. He is now more than halfway through this training regimen, and is reporting to me that he is gettting the best results of his training life.  Check it out, and e-mail if you are seriously interested in having me train you a few times and customize a training regimen for you.

 

Workout 1:

  • 10 minute walk on inclined treadmill
  • 5 minutes of shoulder mobility drills
  • 3 SUPERSETS of: 25 push ups (4 seconds downwards and fast up, with a wide grip) AND 8 pull ups (4 seconds downwards and fast up, with a wide grip)
  • 3 SUPERSETS of: 15 rope push downs (4 seconds up, fast down) AND 15 barbell curls (4 seconds down, fast up)
  • 3 SUPERSETS of: 15 overhead cable extensions AND 8 concentration curls with each arm
  • 3 SUPERSETS of: 10 dips (4 seconds down, fast up) AND 8 incline dumbbell curls
  • 3 SUPERSETS of: 8 close-grip explosive clapping push ups AND 8 hammer curls
  • 5 SUPERSETS of: straight arm pull-downs (focus on isolating the lats) AND 12 seated flys in the pec deck machine
  • 10 minute cool-down walking on inclined treadmill

Workout 2- must be less than 20 hours after the day 1 workout:

  • 5 minute jump rope
  • 5 minutes of shoulder mobility drills
  • 10 minutes of continuous SUPERSETS of: 5 reps barbell bench press AND 5 reps bent-over barbell row (use a weight that you can comfortably do for 10 reps; aim to do as many sets as possible)
  • 3 SUPERSETS of: 8 rep incline dumbbell press AND 8 rep seated cable rows
  • 3 SUPERSETS of: 8 rep decline barbell press AND 8 rep close-grip pull downs
  • 3 SUPERSETS of: 8 rep flat dumbbell flys AND 8 reps with each arm of bent-over cable rows
  • 5 SUPERSETS of: 15 reps dumbbell side raises AND 15 reps bent-over dumbbell side raises
  • 3 SUPERSETS of: 10 reps front raise of a weight plate AND 10 reps of upright rows
  • 5 minute cool down of jump rope

Workout 3:

  • 10 minutes of farmer carries for 30 yards, then a 20 second break, and repeat
  • 5 minutes of shoulder mobility drills and 5 minutes of hip mobility drills
  • 5 sets of 5 rep standing overhead barbell press
  • 5 sets of 5 rep dumbbell snatches with each arm
  • 5 sets of 10 rep explosive kettlebell swings with a full hip hinge
  • 5 sets of 12 rep seated dumbbell overhead press focusing on pumping the shoulders
  • 5 sets of 5 rep squats (back squats- build up weight each set, focus on going below parallel)
  • 100 continuous walking lunges with a dumbbell in each hand
  • 5 sets of 10 reps straight leg deadlifts- focus on pumping your hamstrings
  • 7 sets of 10 rep seated leg extensions with a 30-second break between each set
  • 10 minutes of jump rope

Workout 4:

  • incline treadmill walk for 30 minutes
  • 3 sets of 30 sit-ups
  • 3 SUPERSETS of: 20 leg raises on the bench AND 20 reverse crunches on the bench
  • 3 SUPERSETS of: 15 roll-outs with the barbell AND 15 side-bend/side-crunch to each side while holding a dumbbell in one hand
  • 3 SUPERSETS of: 20 dynamic side-plans on each side AND 20 scissors
  • e0lliptical 15-20 minutes
  • 5 SUPERSETS of: 15 rep barbell bench press and 15 rep bent-over barbell rows
  • 5 SUPERSETS of: 6 reps flat dumbbell press (4 seconds up, 4 seconds down) AND 6 pull ups (4 seconds up, 4 seconds down)
  • 10 minutes jump rope

Workout 5:

  • 5 sets of 200 meters on the rowing machine
  • 5 sets of 3 reps of sumo deadlift- build weight each set
  • 5 sets of 20 reps continuous squat jumps
  • 45 minutes of swimming
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