Showing posts with label Ab Wheel. Show all posts
Showing posts with label Ab Wheel. Show all posts

Tuesday, November 17, 2015

Full Body Morning Workout in 5, 10 or 15 Minutes



Rules:
Do six exercises in circuit fashion in as many rounds as you can do in 5, 10 or 15 minutes.

Exercise
Reps
Bodyweight Squat
25
Ab Wheel
5
Ab Crunch
10
Suspension Trainer Row
10
Kettlebell Swing
25
Dead-Curl-Press
10

Feel free to make any substitutions necessary. For example barbell rows for suspension trainer.


Posted by at
Labels: , , , , , , ,

Thursday, October 22, 2015

Jim Wendler's 5/3/1 - Twice Per Week Strength Training Split

I lift weights twice per week – each session is divided simply like this:

Day One
Deadlift/Press (support chin/pullups between sets)
Ab Wheel

Day Two
Squat/Bench Press (support Hungarian Core Blaster between sets)
Ab Wheel

Wendler Progress Tracker Spreadsheet

Jim Wendler Bodybuilding Assistance Work Blogpost

2 Day Per Week

Monday - Squat and Bench Press
Thursday - Deadlift and Overhead Press
That's it no four exercises per bodypart. Just a simple fullbody workout.

Original Programming:



The Original 5/3/1 Program
Set
Week 1
Week 2
Week 3
Week 4
1
40% x 5
40% x 5
40% x 5
40% x 5
2
50% x 5
50% x 5
50% x 5
50% x 5
3
60% x 3
60% x 3
60% x 5
60% x 5
4
65% x 5
70% x 3
75% x 5

5
75% x 5
80% x 3
85% x 3

6
85% x 5+
90 x 3+
95% x 1+


3x5+ Week
3x3+ Week
5/3/1+ Week
Deload Week























































For a great articles on 5/3/1 go to:

Jim Wendler 5/3/1 for the Beginner

Muscle and Strength

T-Nation

For other great simple and effective programs, check out these books

5/3/1: The Simplest and Most Effective Training System for Raw Strength

Beyond 5/3/1: Simple Training for Extraordinary Results

Source:
THE 5/3/1 PHENOMENON. Fitzgerald, Rob Joe Weider's Muscle & Fitness, Feb2010, Vol. 71 Issue 2, p138-146



Sources:
How do I Train?
How I Train, Part 2 – Lifting





Posted by at
Labels: , , , , , , , , , , , ,
Subscribe to: Posts (Atom)