G y m n a s t ic s C l u b We i g h t li f t i n g R o u t i n e , W i n t e r 2 0 1 0

February 3 , 2010
rd

General Workout:
This workout is broken down so that each body part gets worked once in a fi e day period! This allows plenty of rest for your "uscles between successi e workouts, and #with two days full rest$ allows you to fit the whole workout into a con enient se en day schedule! % set is a group of 10 repetitions done together at the highest possible weight where you can still co"plete all the repetitions! &eparate cardio work should be done in addition to lifting! War"up with "ild cario and stretch beforehand! Monday - Chest 3 sets of bench press 3 sets of incline bench press 3 sets of decline bench press 3 sets of incline dumbbell flies 3 sets of cable cross overs Tuesday - Quadriceps 3 sets of squats 3 sets of quadricep extensions 3 sets of leg press Wednesday - Back and Calves 4 sets of pull-ups 3 sets of lat pull downs 3 sets of barbell rows 3 sets of single arm dumbbell rows 3 sets of donkey calf raises 3 sets of seated calf raises Thursday - Arms 3 sets of seated double arm dumbbell curls 3 sets of easy bar curls 3 sets of tricep extensions 3 sets of standing tricep pulldowns Friday - Shoulders and hamstrings 3 sets of stiff dead lifts 3 sets of hamstring curls 3 sets of military press 3 sets of standing dumbbell flies

'oe(s Workout:
This workout is designed to be done to build ar" strength and endurance rapidly! )t is "eant to be done in con*unction with cardio work se eral ti"es a week for at least an hour at a ti"e! +ne set is ten repetitions done at a weight where you fail on the tenth repetition and re,uire a spot to co"plete the e-ercise! War" up and stretch before you begin lifting! Monday and Thursday: Back and Biceps 3 sets of seated double arm dumbbell curls 3 sets of easy bar curls 3 sets of pullups with fingers forward 3 sets of seated rows 3 sets of reverse flies 3 sets of seated single arm curls 3 sets of chinups with fingers towards you Tuesday and Friday: Chest and Triceps 3 sets of bench press 3 sets of decline bench press 3 sets of bent bar skull crushers 3 sets of standing tricep pulldowns 3 sets of dumbbell flies 3 sets of incline bench press 3 sets of tricep extensions 3 sets of dips Wednesday !egs and Core 3 sets of squats 3 sets of quadricep extensions 3 sets of leg press 3 sets of standing calf raises 3 sets of hamstring curls 3 sets of seated weighted crunches 3 sets of incline situps 3 sets of seated rowboats (jackknives) 3 sets of leg lifts on forearm supports 3 sets of full situps

.att(s Workout:
/ow This Workout is 0one
This workout relies on two principles, "echanical drop sets and supersets!

.echanical 0rop &ets:

The idea behind these is that you do an e-ercise to failure, and then to get "ore work out of the set, you switch to doing the e-ercise in an easier way and crank out "ore repetitions before you rest! 1oth of the drop sets in this workout ha e three lifts, so the general approach is the sa"e for each! 1asically, you do the first e-ercise until either you nish ten repetitions or you reach failure 1! Then, i""ediately switch to the second e-ercise #so no resting$! &ince the second e-ercise is an easier "otion than the first was, you should be able to do se eral "ore repetitions with the sa"e a"ount of weight! %gain, either finish ten repetitions or reach failure, and then i""ediately switch to the third e-ercise! +nce you( e done ten reps or hit failure on the third e-ercise, put the weight down and rest for a "inute and a half! Then start the whole circuit again #or "o e on to the ne-t one$! )f you can do ten reps with e ery e-ercise on the first two circuits, add weight #don(t worry about the third, because that(ll tend to follow your first two as you add weight$! 2e"e"ber that the whole reason you(re doing these is to build strength, so you should add weight e ery ti"e you can! 3 en if you barely "anaged to get that tenth rep on the last one, you should still add weight!

&upersets:
The idea behind these is that when you e-ercise a "uscle #your chest, for e-a"ple$, your body forces the opposing "uscle #your back$ to rest! The reason this is useful is that if you e-ercise two such "uscles in succession, the ti"e you spend bench pressing counts as rest for your back and ice ersa, so you can do twice the work in the sa"e a"ount of ti"e! The way you do these is, as with "echanical drop sets, you perfor" as "any repetitions of the first e-ercise as you possibly can #up to ten$ and then i""ediately switch to the second e-ercise, and do as "any as possible #up to ten$! )f you get ten of both on the first two sets, go up weight! When you(re done with your second e-ercise, rest for a "inute and a half, and start the circuit again #or "o e on to the ne-t thing$! The first two circuits in this workout are "echanical drop sets, and the third is a superset #all three are listed below, along with a fourth set of grip training$! 4ou should do each circuit, including the grip training, three ti"es before "o ing on to the ne-t one!
1)!3!

you are physically unable to perfor" the "otion any "ore without egregiously breaking for"! +ne proble" that "any

beginners ha e is that they(re so"eti"es afraid to go for repetitions if they(re tired and don(t think they(ll "ake it, and ) can tell you fro" personal e-perience that this is a fear you should ght, because otherwise your progress will stagnate al"ost i""ediately! 0on(t stop a set until you actually try the last rep and can(t finish it no "atter how hard you push and how loudly you yell! &o"eti"es you ha e "ore in you than you think you will, and if you try a rep and don(t "ake it, don(t worry about it, because that(s what spotters are for!

#continued ne-t page$

First .echanical 0rop &et: 5ertical pull

Wide6grip pullups #/ands are twice shoulder width apart and your pal"s are facing away fro" you$ 2egular6grip pullups #/ands are shoulder width and your pal"s are still facing away fro" you$ 7hinups #/ands are shoulder width apart and your pal"s are facing towards you$!

&econd .echanical 0rop &et: 5ertical push

)so"etric lateral raises, held for 30s #get a pair of du"bbells and hold your ar"s out by your shoulders like you(re doing a cross$ .ilitary press 8ush press

&uperset: /ori9ontal push:pull

1ench 8ress 1arbell 2ow

Grip Training
Grab so"e plates and turn the" so that the at sides are out! 8ick the" up and s,uee9e the" together for 30 seconds to a "inute! )f you can do "ore ti"e than this, add a plate #guys should shoot for 10 lb incre"ents, girls "ight want to start with ; lb plates$! )f you can do "ore than < plates, you(re a hoss, and you should get so"e bigger plates! %lternati ely, grab a he- du"bell and turn it sideways! Grip the sides of the fat part #the he-agon$ without touching the nu"ber and hold it up for thirty seconds to a "inute! %gain, if you can do "ore ti"e than this, get a bigger one!

+ther =seful Facts

% standard oly"pic bar weighs <; pounds! )f you write down how "uch weight you used, you won(t ha e to guess ne-t ti"e you(re in the gy" #ob ious, but nobody see"s to do it$!