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Total Body Training (Page 1) http://garbes.us/Muscle_Revolution_2008/mmr2008.htm
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| Week 1 (Straight Sets) | Week 3 (Straight Sets) | ||||||||
| Workout 1 | Sets / Reps | Rest | Weight | Date | Workout 1 | Sets / Reps | Rest | Weight | Date |
| C – Flat BB Bench Press | 3 x 5 | 60 sec. | 135 | 05/29/08 | C - Sumo – Style Deadlift | 4 x 5 | 60 sec. | 50 Fixed | 06/12/08 |
| C - Seated Cable Rows | 3 x 5 | 60 sec. | 100 | 05/29/08 | C - Neutral Grip Pull Ups | 4 x 5 | 60 sec. | 20 | 06/12/08 |
| C - Leg Press Machine | 3 x 5 | 60 sec. | 118 | 05/29/08 | C - Incline DB Press | 4 x 5 | 60 sec. | 70 | 06/12/08 |
| C - DB Deadlift | 3 x 5 | 60 sec. | 30 | 05/29/08 | C - Preacher Curls | 4 x 5 | 60 sec. | 60 | 06/12/08 |
| SJ – DB Hammer Curls | 3 x 5 | 60 sec. | 30 | 05/29/08 | SJ – Front Squats | 4 x 5 | 60 sec. | X | 06/12/08 |
| SJ - Seated Calf Raises | 3 x 5 | 60 sec. | 120 | 05/29/08 | SJ - Seated Calf Raises | 4 x 5 | 60 sec. | X | 06/12/08 |
| Workout 2 | Sets / Reps | Rest | Weight | Date | Workout 2 | Sets / Reps | Rest | Weight | Date |
| C – Incline DB Bench Press | 3 x 8 | 90 sec. | 55 | 05/31/08 | C – Squats | 4 x 8 | 90 sec. | 80 | 06/16/08 |
| C - EZ Bar Upright Rows | 3 x 8 | 90 sec. | 55 | 05/31/08 | C - Seated Cable Rows | 4 x 8 | 90 sec. | 130 | 06/16/08 |
| C - Front Squats | 3 x 8 | 90 sec. | X | 05/31/08 | C - Glute Ham Raise | 4 x 8 | 90 sec. | X | 06/16/08 |
| C - Leg Extension | 3 x 8 | 90 sec. | 87.5 | 05/31/08 | C - Military Press | 4 x 8 | 90 sec. | 75 | 06/16/08 |
| SJ - BB Bicep Curls (Fixed Bar) | 3 x 8 | 90 sec. | 50 | 05/31/08 | SJ - DB Curls | 4 x 8 | 90 sec. | 35 | 06/16/08 |
| SJ - Dips | 3 x 8 | 90 sec. | 55 | 05/31/08 | SJ - Lying DB Tricep Extensions | 4 x 8 | 90 sec. | 35 | 06/16/08 |
| Workout 3 | Sets / Reps | Rest | Weight | Date | Workout 3 | Sets / Reps | Rest | Weight | Date |
| C – Decline BB Bench | 2 x 15 | 120 sec. | 145 | 06/02/08 | C - Lunges | 3 x 15 | 120 sec. | 30 | 06/19/08 |
| C - Chin Ups | 2 x 15 | 120 sec. | BW | 06/02/08 | C - DB Flat Bench Press | 3 x 15 | 120 sec. | 55 | 06/19/08 |
| C - Step Ups | 2 x 15 | 120 sec. | 30 | 06/02/08 | C - Good Mornings | 3 x 15 | 120 sec. | 30 | 06/19/08 |
| C - DB Deadlift | 2 x 15 | 120 sec. | 30 | 06/02/08 | C - Barbell Bicep Curls | 3 x 15 | 120 sec. | 55 | 06/19/08 |
| SJ - Seated Calf Raise | 2 x 15 | 120 sec. | 110 | 06/02/08 | SJ - Dips | 3 x 15 | 120 sec. | 45 | 06/19/08 |
| SJ - BB Lying Triceps Extensions | 2 x 15 | 120 sec. | 75 | 06/02/08 | SJ - Standing Calf Raises | 3 x 15 | 120 sec. | 180 M | 06/19/08 |
| Week 2 (Antagonistic Sets) | Week 4 (Antagonistic Sets) | ||||||||
| Workout 1 | Sets / Reps | Rest | Weight | Date | Workout 1 | Sets / Reps | Rest | Weight | Date |
| C – Flat BB Bench Press | 3 x 5 | 60 sec. | 155 | 06/05/08 | C - Sumo – Style Deadlift | 4 x 5 | 60 sec. | 60 Fixed | 06/21/08 |
| C - Seated Cable Rows | 3 x 5 | 60 sec. | 120 | 06/05/08 | C - Neutral Grip Pull Ups | 4 x 5 | 60 sec. | 22.5 | 06/21/08 |
| C - Leg Press Machine | 3 x 5 | 60 sec. | 125 | 06/05/08 | C - Incline DB Press | 4 x 5 | 60 sec. | 75 | 06/21/08 |
| C - Hack Machine | 3 x 5 | 60 sec. | 90 | 06/05/08 | C - Preacher Curls | 4 x 5 | 60 sec. | 65 | 06/21/08 |
| SJ – DB Hammer Curls | 3 x 5 | 60 sec. | 35 | 06/05/08 | SJ – Front Squats | 4 x 5 | 60 sec. | 65 | 06/21/08 |
| SJ - Seated Calf Raises | 3 x 5 | 60 sec. | 120 | 06/05/08 | SJ - Seated Calf Raises | 4 x 5 | 60 sec. | 130 | 06/21/08 |
| Workout 2 | Sets / Reps | Rest | Weight | Date | Workout 2 | Sets / Reps | Rest | Weight | Date |
| C – Incline DB Bench Press | 3 x 8 | 90 sec. | 65 | 06/07/08 | C – Squats | 4 x 8 | 90 sec. | 85 | 06/23/08 |
| C - DB Upright Rows | 3 x 8 | 90 sec. | 55 | 06/07/08 | C - Seated Cable Rows | 4 x 8 | 90 sec. | 140 | 06/23/08 |
| C - Front Squats | 3 x 8 | 90 sec. | 55 | 06/07/08 | C - Glute Ham Raise | 4 x 8 | 90 sec. | X | 06/23/08 |
| C - Good Mornings | 3 x 8 | 90 sec. | 20 Fixed | 06/07/08 | C - Military Press | 4 x 8 | 90 sec. | 85 | 06/23/08 |
| SJ - BB Bicep Curls | 3 x 8 | 90 sec. | 55 | 06/07/08 | SJ - DB Curls | 4 x 8 | 90 sec. | 40 | 06/23/08 |
| SJ - Dips | 3 x 8 | 90 sec. | 60 | 06/07/08 | SJ - Lying DB Tricep Extensions | 4 x 8 | 90 sec. | 65 ez bar | 06/23/08 |
| Workout 3 | Sets / Reps | Rest | Weight | Date | Workout 3 | Sets / Reps | Rest | Weight | Date |
| C – Decline BB Bench | 2 x 15 | 120 sec. | 155 | 06/09/08 | C - Lunges | 3 x 15 | 120 sec. | 35 | 06/26/08 |
| C - Chin Ups | 2 x 15 | 120 sec. | 10 | 06/09/08 | C - DB Flat Bench Press | 3 x 15 | 120 sec. | 65 | 06/26/08 |
| C - Step Ups | 2 x 15 | 120 sec. | 30 | 06/09/08 | C - Good Mornings | 3 x 15 | 120 sec. | 35 | 06/26/08 |
| C - Regular Deadlift | 2 x 15 | 120 sec. | 50 Fixed | 06/09/08 | C - Barbell Bicep Curls | 3 x 15 | 120 sec. | 60 | 06/26/08 |
| SJ - Seated Calf Raise | 2 x 15 | 120 sec. | 120 | 06/09/08 | SJ - Dips | 3 x 15 | 120 sec. | 50 | 06/26/08 |
| SJ - BB Lying Triceps Extensions | 2 x 15 | 120 sec. | 85 | 06/09/08 | SJ - Standing Calf Raises | 3 x 15 | 120 sec. | 190 M | 06/26/08 |
| Total Body Training (Page 2) | |||||||||
| Week 5 (Straight Sets) | Week 7 (Straight Sets) | ||||||||
| Workout 1 | Sets / Reps | Rest | Weight | Date | Workout 1 | Sets / Reps | Rest | Weight | Date |
| C – Squats | 2 x 18 | 120 sec. | 65 | 06/28/08 | C – Dips | 3 x 18 | 120 sec. | 35 | 07/14/08 |
| C – BB Lunges | 2 x 18 | 120 sec. | 75 | 06/28/08 | C – Front squats | 3 x 18 | 120 sec. | Bar | 07/14/08 |
| C – Bent over BB rows | 2 x 18 | 120 sec. | 45 Fixed | 06/28/08 | C – Seated cable rows (wide grip) | 3 x 18 | 120 sec. | 70 | 07/14/08 |
| C – Flat DB bench press | 2 x 18 | 120 sec. | 45 | 06/28/08 | C – Step ups BB | 3 x 18 | 120 sec. | 15 Fixed | 07/14/08 |
| SJ – Standing calf raises | 2 x 18 | 120 sec. | 180 M | 06/28/08 | SJ – Preacher curls | 3 x 18 | 120 sec. | 35 | 07/14/08 |
| SJ – BB curls | 2 x 18 | 120 sec. | 45 Fixed | 06/28/08 | SJ – Standing weighted crunches | 3 x 18 | 120 sec. | BW | 07/14/08 |
| Workout 2 | Sets / Reps | Rest | Weight | Date | Workout 2 | Sets / Reps | Rest | Weight | Date |
| C – Deadlifts | 2 x 8 | 60 sec. | 70 Fixed | 06/30/08 | C – Flat BB bench press | 3 x 8 | 60 sec. | 155 | 07/16/08 |
| C – Glute ham raises | 2 x 8 | 60 sec. | X | 06/30/08 | C – Romanian Deadlifts | 3 x 8 | 60 sec. | 50 Fixed | 07/16/08 |
| C – BB upright rows | 2 x 8 | 60 sec. | 55 Fixed | 06/30/08 | C – Military Press | 3 x 8 | 60 sec. | 95 | 07/16/08 |
| C – BB incline bench | 2 x 8 | 60 sec. | 135 | 06/30/08 | C – Glute Ham Raises | 3 x 8 | 60 sec. | X | 07/16/08 |
| SJ – Crunches | 2 x 8 | 60 sec. | BW | 06/30/08 | SJ – Standing side raises | 3 x 8 | 60 sec. | 20 | 07/16/08 |
| SJ – Skull crusher | 2 x 8 | 60 sec. | 55 FIxed | 06/30/08 | SJ – Leg curls | 3 x 8 | 60 sec. | 75 | 07/16/08 |
| Workout 3 | Sets / Reps | Rest | Weight | Date | Workout 3 | Sets / Reps | Rest | Weight | Date |
| C – Goodmornings | 2 x 12 | 90 sec. | 40 Fixed | 07/03/08 | C – Chins | 3 x 12 | 90 sec. | BW | 07/19/08 |
| C – Hack squats | 2 x 12 | 90 sec. | 40 | 07/03/08 | C – DB Lunges | 3 x 12 | 90 sec. | 30 | 07/19/08 |
| C – Pull Ups (pronated) | 2 x 12 | 90 sec. | BW | 07/03/08 | C – Seated military BB press | 3 x 12 | 90 sec. | 35 | 07/19/08 |
| C – Decline DB Bench press | 2 x 12 | 90 sec. | 45 | 07/03/08 | C – Sumo style deadlifts | 3 x 12 | 90 sec. | 50 Fixed | 07/19/08 |
| SJ – Seated calf raises | 2 x 12 | 90 sec. | 90 | 07/03/08 | SJ – Close grip BB bench press | 3 x 12 | 90 sec. | 95 | xed |
| SJ – Front arm DB raises | 2 x 12 | 90 sec. | 20 | 07/03/08 | SJ – Leg raises | 3 x 12 | 90 sec. | 75 | 07/19/08 |
| Week 6 (Antagonistic Sets) | Week 8 (Antagonistic Sets) | ||||||||
| Workout 1 | Sets / Reps | Rest | Weight | Date | Workout 1 | Sets / Reps | Rest | Weight | Date |
| C – Squats | 2 x 18 | 120 sec. | 65 | 07/05/08 | C – Dips | 3 x 18 | 120 sec. | 35 | 07/23/08 |
| C – BB Lunges | 2 x 18 | 120 sec. | 75 | 07/05/08 | C – Front squats | 3 x 18 | 120 sec. | 55 | 07/23/08 |
| C – Bent over BB rows | 2 x 18 | 120 sec. | 45 Fixed | 07/05/08 | C – Seated cable rows (wide grip) | 3 x 18 | 120 sec. | 80 | 07/23/08 |
| C – Flat DB bench press | 2 x 18 | 120 sec. | 50 | 07/05/08 | C – Step ups BB | 3 x 18 | 120 sec. | 15 | 07/23/08 |
| SJ – Standing calf raises | 2 x 18 | 120 sec. | 190 | 07/05/08 | SJ – Preacher curls | 3 x 18 | 120 sec. | 40 | 07/23/08 |
| SJ – BB curls | 2 x 18 | 120 sec. | 50 Fixed | 07/05/08 | SJ – Standing weighted crunches | 3 x 18 | 120 sec. | BW | 07/23/08 |
| Workout 2 | Sets / Reps | Rest | Weight | Date | Workout 2 | Sets / Reps | Rest | Weight | Date |
| C – Deadlifts | 2 x 8 | 60 sec. | 70 Fixed | 07/07/08 | C – Flat BB bench press | 3 x 8 | 60 sec. | 160 | 07/26/08 |
| C – Gluts ham raises | 2 x 8 | 60 sec. | X | 07/07/08 | C – Romanian Deadlifts | 3 x 8 | 60 sec. | 50 Fixed | 07/26/08 |
| C – BB upright rows | 2 x 8 | 60 sec. | 60 Fixed | 07/07/08 | C – Military Press | 3 x 8 | 60 sec. | 100 | 07/26/08 |
| C – BB incline bench | 2 x 8 | 60 sec. | 145 | 07/07/08 | C – Glute Ham Raises | 3 x 8 | 60 sec. | X | 07/26/08 |
| SJ – Crunches | 2 x 8 | 60 sec. | BW | 07/07/08 | SJ – Standing side raises | 3 x 8 | 60 sec. | 25 | 07/26/08 |
| SJ – Skull crusher | 2 x 8 | 60 sec. | 60 Fixed | 07/07/08 | SJ – Leg curls | 3 x 8 | 60 sec. | 80 | 07/26/08 |
| Workout 3 | Sets / Reps | Rest | Weight | Date | Workout 3 | Sets / Reps | Rest | Weight | Date |
| C – Goodmornings | 2 x 12 | 90 sec. | 40 Fixed | 07/09 | C – Chins | 3 x 12 | 90 sec. | 0.025 | X |
| C – Hack squats | 2 x 12 | 90 sec. | 40 Fixed | 07/09 | C – DB Lunges | 3 x 12 | 90 sec. | 0.025 | X |
| C – Pull Ups (pronated) | 2 x 12 | 90 sec. | 5 | 07/09 | C – Seated military BB press | 3 x 12 | 90 sec. | 0.025 | X |
| C – Decline DB Bench press | 2 x 12 | 90 sec. | 50 | 07/09 | C – Sumo style deadlifts | 3 x 12 | 90 sec. | 0.025 | X |
| SJ – Seated calf raises | 2 x 12 | 90 sec. | 100 | 07/09 | SJ – Close grip BB bench press | 3 x 12 | 90 sec. | 0.025 | X |
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SJ – Front arm DB raises |
2 x 12 |
90 sec. |
25 |
07/09 |
SJ – Leg raises |
3 x 12 |
90 sec. |
0.025 |
X |
http://garbes.us/Muscle_Revolution_2008/mmr2008.htm