Full Body Lactic Acid Training Day
12 Squats
Rest 60 seconds
12 Pulls
Rest 60 seconds
12 Deadlifts
Rest 60 seconds
12 Pushes
Rest 60 seconds
Rest 2
minutes and repeat for a total of 3 rounds.
or
Escalating Density Training (EDT)
Dumbbell Deadlift
Dumbbell Squat
Straight Arm Pulldowns
Band Chest Press
HIIT (cycle) 20 minutes
or
Escalating Density Training (EDT)
Dumbbell Deadlift
Dumbbell Squat
Straight Arm Pulldowns
Band Chest Press
HIIT (cycle) 20 minutes
Upper Body Training Day
6 reps rest 30 seconds
12 reps rest 30 seconds
25 reps rest 30 seconds
Example:
6 pull-ups / 12 t-bar rows / 25 straight arm pull downs
6 floor presses / 12 push-ups / 25 band
chest presses
6 overhead
presses / 12 reverse flyes / 25 lateral raises
6 squats /
12 romanian / 25 calf raises
Lower Body Training
6 reps rest 30 seconds
12 reps rest 30 seconds
25 reps rest 30 seconds
Example:
6 squats /
12 romanian deadlifts / 25 calf raises
Steady State 15 - 20 minutes alternating after an upper body and lower body workout.
Steady State 15 - 20 minutes alternating after an upper body and lower body workout.
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Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018
