Summer Ready Workout Plan

<p>I remember interval training for my track days. And I remember them being a nightmare, with the worst being the 3200 meter ladder. Just the thought of it could make a grown man cry. The ladder started with a run of 3200 meters run, then you were given a 400 meter “rest” job. After which you continued down the latter, each time halving the distance until you reached 400 meters. At that point you began climbing up the ladder until you finished back with the 3200 meter run. It was brutal, but it worked. Nothing got me in better running shaped. But I also looked like a little twig back then as well, so we have to approach this in a slightly different way as to not cannibalize our muscle gains.</p> <p>We are going to intersperse a short (~10-15 minutes each) <acronym title="High Intensity Interval Training">HIIT</acronym> sets inside our weight workout. The way a HIIT workout session goes is that you do some form of cardio, like a treadmill or jumping rope of the spinning, at 85% of your maximum for a set length of time and then at a low intensity (about 30% of your maximum) for half that length of time. Try to start off with 3 ten-minute HIIT sessions and work your way up to fifteen-minute session in the final week. Since I like to run, my HIIT workout looks like this: Run 1:30, Jog 0:45, then repeat 3 times and finish off with a 1 minute all out sprint.</p> <p>Now since you are going to be adding these in addition to your regular workout, you might need to rearrange what muscles you workout first. Try to preform exercises that are most taxing early one, utilizing the largest muscles first and finish with “easier” exercise.</p> <h1>Week One:</h1> <h2>Monday and Thursday</h2> <table> <tr> <th>Muscle Group </th> <th>Exercise </th> <th>Sets/Reps </th> </tr> <tr> <td> Chest </td> <td> Incline Bench Press + Incline Fly </td> <td> 3/8 </td> </tr> <tr> <td> </td> <td> Chest Fly + Bench Press </td> <td> 3/8 </td> </tr> <tr> <td> </td> <td> 10-minute HIIT Workout </td> <td> </td> </tr> <tr> <td> Shoulders </td> <td> Barbell Overhead Press + Bent-Over Lateral Raise </td> <td> 4/4 </td> </tr> <tr> <td> </td> <td> Dumbbell Front Raise + Dumbbell Overhead Press </td> <td> 3/5 </td> </tr> <tr> <td> </td> <td> 10-minute HIIT Workout </td> <td> </td> </tr> <tr> <td> Triceps </td> <td> Dips </td> <td> 3/25 </td> </tr> <tr> <td> </td> <td> Pressdown + Cable Overhead Extension </td> <td> 3/10 </td> </tr> <tr> <td> </td> <td> 10-minute HIIT Workout </td> <td> </td> </tr> </table> <h2>Tuesday and Friday</h2> <table> <tr> <th>Muscle Group </th> <th>Exercise </th> <th>Sets/Reps </th> </tr> <tr> <td> Legs </td> <td> Squat + Dumbbell lunge </td> <td> 3/10 </td> </tr> <tr> <td> </td> <td> Leg Extension + Leg Press </td> <td> 3/10 </td> </tr> <tr> <td> </td> <td> Leg Curl + Romanian Deadlift </td> <td> 3/10 </td> </tr> <tr> <td> </td> <td> 10-minute HIIT Workout </td> <td> </td> </tr> <tr> <td> Calves </td> <td> Standing Calf Raise + Seated Calf Raise </td> <td> 3/15 </td> </tr> <tr> <td> </td> <td> 10-minute HIIT Workout </td> <td> </td> </tr> <tr> <td> Abs </td> <td> Hanging Leg Raise + V-Ups </td> <td> 2/failure </td> </tr> <tr> <td> </td> <td> 10-minute HIIT Workout </td> <td> </td> </tr> </table>

2009-05-13T17:50:08Z

16 <p>For the past two months I have been following a pretty rigorous workout plan, which involved high intensity sets with low reps. But with summer just a little more than a month away, I needed to step things up. For the last phase of my workout program, I am going to incorporate cardio into the mix, via interval training. A friend of mine helped me put together this workout program, so I thought I would share with the world.</p> summer-ready-workout-plan Summer Ready Workout Plan

2009-05-13T18:29:21Z