“The HEAVY/LIGHT FLIP WORKOUT”
The Overview: You will do two whole body workouts in one week. The ideal days for training will be Monday, Tuesday, Thursday, Friday. You will not train on Wednesday, Saturday and Sunday. Your heavy weight workout days will be Monday and Thursday for chest, delts, biceps, hamstrings and calves. Your heavy weight workout days for back, traps, triceps and quads will be Tuesday and Friday. You will be using supersets in a heavy set for one bodypart followed by a light set for the supersetted bodypart in this workout.
For example, on Monday and Thursday you’ll work chest heavy and back light. Then on Tuesday and Friday, you’ll flip it and work back heavy and chest light.
Using chest and back as an example, on Monday you will be doing a heavy set of barbell inclines for chest supersetted with light seated cable rows for back. On Thursday, it will be slight incline restricted movement dumbbell incline flyes for the heavy exercise for chest followed by light reverse-grip front pull-downs for back.
On Tuesday and Friday, you’ll flip the workout around and do heavy back training and light chest training. For example, you will be doing heavy 1-arm dumbbell rows supersetted with light high-incline dumbbell flyes. On Friday, you’ll do heavy E-Z Bar Reverse-Grip Rows supersetted with light pec dec flyes for chest. There are 40 exercises in this workout.
The Exercises In This Workout:
1) Barbell Incline Press
2) Modified Incline Dumbbell Flyes
3) Seated Cable Row
4) Reverse-Grip Front Pull-Down
5) 1-Arm Dumbbell Row
6) High Incline Dumbbell Flyes
7) E-Z Bar Reverse-Grip Row
8) Seated Calf Raise
9) Pec Dec Machine
10) Seated Dumbbell Press
11) Straight Bar Machine Upright Row
12) Restricted Heavy Dumbbell Side Laterals
13) Hypers On Bench
14) Barbell Shrugs
15) Reverse Cable Crossovers
16) Dumbbell Upright High Rows
17) Non-Stop Dumbbell Side Laterals
18) Standing E-Z Bar Curl
19) Machine Pressdown With Rope
20) Seated Dumbbell Incline Curl
21) Dumbbell Kick-Backs
22) Seated 1-Dumbbell Behind Head French Press
23) Seated Arms Out Incline Dumbbell Curls
24) Lying E-Z Bar French Press
25) Bent-Over Barbell Concentration Curl
26) Stiff-Legged Dumbbell Deadlifts
27) Bodyweight-Only Sissy Squats
28) Machine Lying Leg Curl
29) Wide Feet Position Leg Press
30) Machine Hack Squats
31) Kneeling Forward Bends
32) Machine Leg Extensions
33) Machine Standing Leg Curl
34) Machine Standing Calf Raise
35) Seated Calf Raise
36) Bodyweight-Only Toe Raises
37) Leg Elevated Crunch
38) Non-Weighted Trunk Twists
39) Hanging Leg Raises
40) Bicycle-Type Movement Crunches
“The HEAVY/LIGHT FLIP WORKOUT”
All Training Days
· Stationary/Recumbent Bike (Depending upon how much time you have, shoot for a 5-20 minute warm-up before training)
· Stretching (Shoot for 10 minutes each workout. You can do a few minutes of stretching before you begin each workout and you should do warm-up stretches before working every body part. Then, after you’ve finished working a bodypart, do some stretches for it to relax it.)
Your Days Off
Wednesday—Day Off
Saturday—Day Off
Sunday—Day Off
Monday
CHEST-TO-BACK
Ø Barbell Inclines (5-7 reps) to
Ø Seated Cable Rows (15-20 reps)
4 supersets
DELTS-TO-TRAPS
Ø Seated Dumbbell Press (6-8 reps) to
Ø Straight Bar Upright Rows On A Machine (14-18 reps)
2 supersets
BICEPS-TO-TRICEPS
Ø Standing E-Z Bar Curls (5-7 reps) to
Ø Machine Pressdowns With A Rope (20 reps)
3 supersets
HAMSTRINGS-TO-QUADS
Ø Dumbbell Stiff-Legged Deadlifts (6 reps) to
Ø Bodyweight-Only Sissy Squats (to failure)
4 supersets
CALVES
Ø Machine Standing Calf Raise (8-10 reps) to
Ø Seated Calf Raise (with upper body bent forward) (16-20 reps)
2 supersets
ABS
Ø Leg Elevated Crunches (30 reps)
3 sets
Tuesday
BACK-TO-CHEST
Ø 1-Arm Dumbbell Rows (6-8 reps) to
Ø High Incline Dumbbell Flyes (12-14 reps)
4 supersets
TRAPS-TO-DELTS
Ø Barbell Shrugs (5-7 reps) to
Ø Standing Reverse Cable Crossovers (to failure)
2 supersets
TRICEPS-TO-BICEPS
Ø Seated 1-Dumbbell Behind Head French Press (6-9 reps) to
Ø Seated Arms Out Incline Dumbbell Curls (12-15 reps)
3 supersets
QUADS-TO-HAMSTRINGS
Ø Machine Hack Squats (8-10 reps) to
Ø Kneeling Forward Bends (to failure)
4 supersets
CALVES
Ø Seated Calf Raise (with upper body bent forward) (6-9 reps) to
Ø Bodyweight-Only Standing Toes Raises (25-40 non-stop reps)
2 supersets
ABS
Ø Hanging Leg Raises (to failure)
2 sets
Thursday
CHEST-TO-BACK
Ø Slight Incline Restricted Dumbbell Flyes (6-8 reps) to
Ø Reverse-Grip Front Pulldowns (12-15 reps)
4 supersets
DELTS-TO-LOW BACK
Ø Restricted Motion Dumbbell Side Laterals (4-6 reps) to
Ø Hypers On A Machine With Bodyweight Only ( 6 reps)
2 supersets
BICEPS-TO-TRICEPS
Ø Seated Dumbbell Incline Curls (6-9 reps) to
Ø Dumbbell Kickbacks (12-15 reps)
3 supersets
HAMSTRINGS-TO-QUADS
Ø Machine Lying Leg Curl (7-9 reps) to
Ø Wide Foot (Toes Pointed Out) Position Leg Press (15-20 reps)
4 supersets
CALVES
Ø Seated Calf Raise (with upper body bent forward) (7-10 reps) to
Ø Machine Standing Calf Raise (20-25 reps)
2 supersets
ABS
Ø Non-Weighted Continuous Trunk Twists (3 minutes)
Friday
BACK-TO-CHEST
Ø E-Z Bar Reverse-Grip Row (6-9 reps) to
Ø Pec Dec Machine (15-20 reps)
4 supersets
TRAPS-TO-DELTS
Ø Dumbbell Upright Rows (5-8 reps) to
Ø Dumbbell Non-Stop Side Laterals (to failure)
2 supersets
TRICEPS-TO-BICEPS
Ø Lying E-Z Bar French Press (6-9 reps) to
Ø Barbell Bent-Over Concentration Curls (16-20 reps)
3 supersets
QUADS-TO-HAMSTRINGS
Ø Machine Leg Extensions (8-10 reps) to
Ø Machine Standing Leg Curl (12-15 reps)
4 supersets
CALVES
Ø Bodyweight-Only Toe Raises (60-100 non-stop reps)
1 set
ABS
Ø Bicycle-Type Movement Crunches (30 reps) 2 sets