“The One-On/One-Off/Two-On/Two-Off WORKOUT”
The Overview: You’ll work out one day and then take the following day off. You’ll then work out for two days in a row and take two days off before starting again. There are 23 exercises in this workout.
The Exercises In This Workout:
1) Front Squats
2) Leg Press
3) Sissy Squat
4) Lying Leg Curl
5) Stiff-Legged Deadlift
6) Standing Calf Raise
7) Machine Donkey Calf Raise
8) Seated Calf Raise
9) Incline Dumbbell Press
10) Flat Bench Dumbbell Press
11) Close-Hand Push-up
12) Chin-up
13) T-Bar Row
14) Seated Cable Row
15) Bent-Over Dumbbell Lateral Raise
16) Seated Barbell Press
17) Standing Dumbbell Side Lateral Raise
18) Shrug
19) Cable Upright Row
20) Lying E-Z Bar French Press
21) Machine Cable Pressdown
22) Standing Barbell Curl
23) Lying Dumbbell Curl
“The One-On/One-Off/Two-On/Two-Off 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.)
Day 1
QUADS
> Front Squat (Place your feet at about shoulder-width stance and keep the feet pointed slightly outward)
3 sets of 6-10 reps
> Leg Press (Place your feet wide and keep them pointed out and away from your body)
3 sets of 8-12 reps
> Sissy Squat
2 sets to failure
HAMSTRINGS
> Lying Leg Curl
3 sets of 10-12 reps
> Stiff-Legged Deadlift
3 sets of 6-8 reps
(NOTE: Use dumbbells one workout and a barbell the next. Pyramid the weight making your last set on each exercise, the heaviest.)
CALVES
Tri-set the following exercises in this order:
> Standing Calf Raise (Using heavy weight)
3* sets of 5-8 reps
> Machine Donkey Calf Raise (Using moderate weight)
3 sets of 9-12 reps
> Seated Calf Raise (Using light weight)
3 sets of 12-20 reps
(NOTE: *Once you finish your reps on each exercise, you must go non-stop from one machine to another and complete all three exercises for that tri-set. Rest no longer than 45 seconds after each tri-set.)
Day 2
REST
Day 3
CHEST
> Incline Dumbbell Press
4 sets of 6-8 reps
> Flat Bench Dumbbell Press (Compound set, that is, do a set of dumbbell flat bench presses and immediately go to close-hand push-ups)
3 sets of 8-10 reps
> Close-Hand Push-Up (Place one hand over the other hand and position your upper torso so that your hands are directly under the top of your abs/lower chest area. For more intensity, keep your feet resting higher than your upper body)
3 sets to failure
BACK
> Chin-Up (Use an overhand wide-grip about shoulder-width apart and compound set, that is, do a set of chins and then immediately go to the T-bar row.)
4 sets to failure
> T-Bar Row (Use a close-grip)
4 sets of 8 reps
> Seated Cable Row (Use a V-shaped stirrup bar)
3 sets of 8-12 reps
Day
DELTS
> Bent-Over Dumbbell Lateral Raise
4 sets of 12-16 reps
> Seated Barbell Press (wide-grip) (Compound set, that is, do a set a Barbell Presses and then immediately go to standing dumbbell side laterals.)
3 sets of 12 reps
> Standing Dumbbell Side Lateral
3 sets of 20 reps
(NOTE: Use light weights with very strict non-stop reps. Bring the dumbbells down to your sides and keep them at least 5-inches out and away from your body. Raise the dumbbells no higher than delt level and then back down to your sides. You want to keep constant non-stop tension on the delts by keeping the weights moving and never resting or touching your body. You want to feel the burn.)
TRAPS
> Shrug (NOTE: Use barbells one workout and dumbbells on the next workout)
3 sets of 5-8 reps
> Cable Upright Row (Use a close-grip with a straight bar)
2 sets of 12-20 reps
TRICEPS
> Lying EZ-Bar French Press (Compound set with Pressdowns, that is, as soon as you’ve finished a set of Lying E-Z Bar French Presses, go immediately to Pressdowns.)
4 sets of 8-10 reps
> Machine Pressdown (With a straight bar)
4 sets of 16-20 reps
BICEPS
> Standing Barbell Curl
5 sets of 15,12,10,8,6 reps
(NOTE: Do drop sets on barbell curls, working heavy to light. For example: One drop set of curls would be 15 reps with 100 then do 12 reps with 90 then 10 reps with 80 then 8 reps with 70 and 6 reps with 60. This would be one set. You would do four more sets just like that, for a total of 5 drop sets. You may not be able to handle the same amount of weights for the remaining four sets, so lower the weights accordingly. Also, the only rest you’ll be taking is a few seconds between changing barbells during the drop set and less than a minute of rest between sets.)
> Lying Dumbbell Curl
3 sets of 10-15 reps
(NOTE: When doing these, lie on your back on a flat or slightly inclined bench with your upper arms at a 45-degree angle away from bench and lower and curl the weight out and away from your body at an angle.)
Day 5
OFF
Day 6
OFF