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Thread: All I need is twice a week and this is how I do it page

  1. #1
    Darwin17's Avatar
    Darwin17 is offline Senior Member
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    Location
    Denver Colorado
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    All I need is twice a week and this is how I do it

    Primal Blueprint Expert Certification
    I workout twice a week. Three workouts rotated for 12 sessions each then off to the next phase. The goal is progressing weight until the prescribed set max has hit and then weight increases. Each workout must have progression in either reps or weight. Only enough rest for my partner to do his set and then I attack mine. This is done with maximum intensity. When noted 8-10 that is a rep range where you start out as heavy as you can go and then go down from there.

    This gets me sore and it gets me in shape.

    Workout 1: Upper body

    Pull Ups
    3 x Max and 1 negative when fail

    Dips (weighted)
    3 x 8

    DB Row
    3 x 8

    Hammer Strength Shoulder Press:
    2 x 8-10 (rep range)

    DB Shrugs
    2 x 15

    EZ Bar Scull Crushers
    2 x 12-15

    DB Bench
    2 x 8

    Core (abs, medicine balls, etc.)

    Workout 2: Lower Body

    DB Lunges
    2 x 10

    Leg Press
    3 x 10

    DB Standing Calf Raise
    3 x 12

    Bar RDL (Romanian Deadlift)
    3 x 10

    Stability Ball DB squat 5 sec. down 5 sec. up no lockout
    2 x 8

    Stability Ball Hip Thrust
    1 x 25

    Core

    Workout 3: Mother F****er

    Bench
    3 x 6-8

    Deadlift
    4 x 6

    Hammer combo push/press....nasty machine to super-set too
    3 x 8-10

    Box Squat
    2 x 15

    Pulldowns
    2 x 8-12

    Core

  2. #2
    Darwin17's Avatar
    Darwin17 is offline Senior Member
    Join Date
    Apr 2011
    Location
    Denver Colorado
    Posts
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    Ok......this is not some workout made from the blue.....here is some of the weights I am using as of the last workout...they are always moving up or I am improving reps and will go up for the next round.

    Deadlift
    345

    Bench
    225

    Max pull ups
    11

    Leg press
    500

    Box Squat
    180

    RDL
    185

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