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Sample Workout Routine, Work out Sample Routine Plan, Workout Schedule
Exercise Routine. Exercise Sample Plan, Exercise Schedule

Article Provided by www.DaveDraper.com


INTRODUCTORY PROGRAM

MONDAY/WEDNESDAY/FRIDAY

MID SECTION & AEROBIC WORK
10 minutes of cardio,
followed by Crunches & Leg Raises

CHEST
Incline Dumbbell Chest Press (1x12)
Dumbbell Pullovers (1x12)

BACK
Wide Grip Pulldown (1x12)
Row Machine (1x12)

TRICEPS
Triceps Press Machine (1x12)

BICEPS
Standing Dumbbell Curls (1x12)

LEGS
Leg Press (1x15)
Leg Extension (1x15)
Leg Curl (1x15)

Complete one or two sets of each exercise the first two weeks and three sets of each the remaining weeks of the four-week cycle. Be easy; during the first set, warm-up and practice the groove of the movement (the track in which the weight safely, effectively and naturally travels). Increase the resistance with each successive set.

Focus, form and deliberate motion. Hard work but don't strain... Yet.

ENTIRE BODY PROGRAM

MONDAY/WEDNESDAY/FRIDAY

MID SECTION & AEROBIC WORK
10 minutes of interval cardio
Crunches, Leg Raises, Hyperextensions

CHEST
Dumbbell Chest Press (2x10-12)
Cable Crossovers, Pec Dec or Incline Flys (2x10-12)

BACK
Wide Grip Pulldown (2x12)
Seated Lat Row (2x10-12)

SHOULDERS
Dumbbell Shoulder Press (2x10-12)

BICEPS
Barbell Curls (2x10-12)

TRICEPS
Triceps Press Machine or bench dips (2x10-12)
Pulley Pushdown (2x12)

LEGS
Leg Press or Squats (2x15)
Semi-stiff Legged Deadlifts (2x15)
Leg Curl (2x10-12)
Calf Raises (2x20)

A few additions and a little shifting of exercises give this routine more variety and volume. You're up to 2-3 sets per exercise, twelve different exercises total; more time-consuming but you are able to move more confidently, more surely and with less rest as your understanding and condition improve.

Some activists scream that this is too much volume, but you're not yet blasting the sets and need the activity and practice. Volume is good (reps x sets x sets per workout = exercise volume). Your last rep of each set should be 10 or 12 and feel just right; near-perfect form and concentrated muscular action as you recognize 'muscle burn'-the sting within the muscle being worked increasing with each successive rep, a good pain, which when endured allows greater muscle overload and subsequent increased muscle adaptation. Hence, muscle growth. Give me five, Mama.

Look for the 'pump,' the full muscular feeling that is evident in immediate muscle increase during exercise as blood and water fill the muscle cells under demand of systemic support. The pump is a mighty good feeling.

Another routine to be done following a four-week cycle.

UPPER/LOWER SPLIT

DAILY

MID SECTION & AEROBIC WORK
10-15 minutes of intense cardio
Crunches, Leg Raises, Hyperextensions

DAY 1 - UPPER BODY

CHEST
Bench Press (3-4x12,10,8)
Flys (3-4x12,10,8)

BACK
Chins or Wide Grip Pulldowns (3-4x10-12)
One Arm Dumbbell Row (3-4x8-10)

SHOULDERS
Steep Incline Dumbbell Press (3x8-10)
Lateral Raise (3x8-10)

BICEPS
Bent Bar Curls (3-4x8-10)

TRICEPS
Dips/Triceps Press Machine (3-4x12)
Pulley Pushdowns (4x12)

DAY 2 - LOWER BODY

LEGS
Squat (4x12, 10, 8, 6)
Stiff Legged Deadlift (3x10)

Leg Extensions (3-4x12)
supersetted with
Leg Curls (3-4x10-12)

Standing and/or Calf Raises (4xMax)

PUSH/PULL ROUTINE

60 Minute Fitness Program

DAILY

MID SECTION & AEROBIC WORK
10-15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

MONDAY/THURSDAY

CHEST & TRICEPS
Dumbbell Chest Press (3 or 4x10-12)
Incline Dumbbell Press (3 or 4x8-10)
Cable Crossovers (3 or 4x10-12)
Tricep Press Machine or Dips (3 or 4x12)
Pulley Pushdowns (3 or 4x12)

TUESDAY/FRIDAY

BACK & BICEPS
Close Grip Chins (or C/G Pulldowns) (3 or 4x12)
Wide Grip Pulldowns (3 or 4x10-12)
One Arm Dumbbell Row (3 or 4x4-6)
Barbell Curls (3 or 4x8-10)
Biceps Machine Curls (3 or 4x8-10)

WEDNESDAY

LEGS
Squats or Leg Press (3-4x12, 10, 8, 6)
Lunges (3-4x12)

Leg Extension (3-4x15)
supersetted with
Leg Curls (3-4x10-12)

Calf Raises (3-4x20)

Pushing on one day and pulling on the next is a popular way to split up muscle groups to assure maximum like-muscle action with a minimum liability of overtraining. Logical, but never my favorite. I resist separating biceps and triceps in my training schemes. They are, in fact, most commonly worked connectively in superset/tri-set fashion. Here's where personal desire or training appeal rule, allowing you to chuckle and train compatibly. Still, this is a nice mild training outline to follow and beef up if you choose with additional pushing or pulling moves th...er ...move you.

Some fun suggestions, now that we're past the toddler stages. You're feeling good, fired up and 'ordinary' is repulsive. Today or this week, choose a weight that provides a low to moderate load for 10 reps in each listed exercise and perform each exercise one at a time consecutively. This is to be done without haste, but without pause, either, between exercises. Upon completion of the five movements on day 1(or day 2 or day 3) you take a one-minute breather and continue for a total of four or five or six multi-sets. You're flying and done pronto with mucho pumpo. This is very effective training to rev the spirits and shock the system.long term, a burn out. If you ask me to give you scientific background on this methodology, have a seat while I confer with my crystal ball. Sure is fun and feels great. Does that count?

6 DAY BURNER

DAILY

MID SECTION & AEROBIC WORK
20 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

MONDAY/WEDNESDAY/FRIDAY

UPPER BODY
Dumbbell Chest Press (3x8-12)
Wide Grip Pulldown (3x8-12)
Dumbbell Incline Press (3x8-12)
Seated Lat Row (3x8-12)
Dumbbell Shoulder Press (3x8-12)
Dumbbell Incline Curls (3x8-12)
Dips or Triceps Press Machine (3x8-12)
Pulley Pushdown (3x10-12)

TUESDAY/THURSDAY/SATURDAY

LOWER BODY
Squats or
Leg Press (4x12, 10, 8, 6)
Stiff Legged Deadlift (4x10-12)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Calf Raise (4x15)

This is a mixed bag of pressing and pulling with no serious dense muscle growth targeted. It's a pleasing routine that can whirl you into hard output simply because it's simple. You don't feel threatened by its ominous-ness and thereby willingly blast it with all you've got before it's over and done with. Any higher rep range will be suitable. Heavier resistance will slow you down. What animal are you today?

Every workout can be transformed into a progressive-resistance challenge. You can break out your log and calculate your pounds per set and your reps per set increments with most any scheme, this four-day split not withstanding. Work between 6 to 8 reps for these pursuits and add a set here and there where overload approach requires it.

If you're backing off the heavier resistance on your upper body to allow some elbow or shoulder tendon to rest, or feel like charging about the gym floor in a high-rep light-weight manner for any number of legitimate undetermined reasons, stay in touch with the Earth's surface by slugging it out with some good old-fashioned heavy deadlifts. Very constructive. Very peaceful.

ADVANCED DAILY TRAINING

DAILY

MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

DAY 1

CHEST & BACK SUPERSET
Bench or Dumbbell Press (3-4x12, 10, 8, 6)
supersetted with
Wide Grip Pulldown or Chins (3-4x12, 10, 8, 6)

Dumbbell Incline Press (3-4x12, 10, 8, 6)
tri-setted with
Dumbbell Pullover (4x10)
and
Seated Lat Row (4x10)

Cable Crossovers (3-4x12)
supersetted with
One Arm Dumbbell Row (3-4x12)

Optional: Deadlift (3x10)

DAY 2

SHOULDERS
Overhead Press (3-4x8)
supersetted with
Sidearm Lateral Raise (3-4x12)

BICEPS & TRICEPS TRI-SETS
Bent Bar Curl (3-4x8-12)
tri-setted with
Close Grip Bench Press (3-4x10-12)
and
Lying Triceps Extension (3-4x10-12)

Zottman Dumbbell Curl (3-4x8-10)
tri-setted with
Dips or Triceps Press Machine (4x12)
and
Pulley Pushdowns (4x12)

DAY 3

LEGS
Standing Calf Raise (4xMax)
supersetted with
Seated Calf Raise (4xMax)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Squat (4x12, 10, 8, 6)

Stiff Legged Deadlifts (4x10)

The three-day split with supersets, three on, one off, followed by three on, two off is my most common workout arrangement. I periodize my training in an effective, individualized method according to season and urges. This apparent looseness in approach is the smartest working plan for anyone after a hundred years of the iron dance. Sometimes you lead and sometimes you've got to follow. In the earlier years, as I pressed on to competitive successes, I was more regulated in set and rep and weight incrementing with the logical progressive resistance formulas ... until I could stand upright. I became brittle at an early age. I crave order and discipline but too much regimen and I crack. Weird. I can blast it and I don't crack. Go figure.

2 DAY PER WEEK
FULL BODY WORKOUTS

DAILY

MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

DAY 1

Bench Press (4-5x15, 12, 10, 8, 6)
supersetted with
Pulldowns (4-5x12, 10, 10, 8, 8)

Dumbbell Incline Press (4-5x10, 8, 6, 6, 6)
supersetted with
Pullovers (4-5x10, 8, 8, 6, 6)

Deadlifts (4-5, 12, 10, 8, 6, 6)


DAY 2

Barbell Curls (4-5x10, 8, 8, 6, 6)
supersetted with
Dips (4-5x10-12)

Squat (5x15, 12, 12, 12, 10, 8)
tri-setted with
Leg Curls (5x 12, 10, 8, 8, 8)
and
Calf Raises (5x15-20)

FULL BODY STRENGTH WORKOUTS

DAILY

MID SECTION & AEROBIC WORK
10 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

Always do warm-up sets first x15 reps

MONDAY

Squats (5x6)

Chins (4xMax)

Bentover Rows (4x8)


WEDNESDAY

Bench Press (5x5)

Cleans & Presses (4x6)

Extended torso work: weighted hyperextensions, Roman Chair abdominals, hanging leg raises, rope tucks

FRIDAY

Deadlifts (5x5)

Barbell Curls (4x6)

Dips (4xMax)

Grip & Forearm Work Bar Hangs (3xMax)

Wrist Curls (3x15-20)
supersetted with
Reverse Wrist Curls (3xMax)

LEAN LEGS FOR WOMEN WORKOUT

6-week program, alternating week 1, week 2

WEEK 1 -
MONDAY/WEDNESDAY/FRIDAY

Warm-up legs and shoulders with deep knee bends, rotator cuff work with rubber tubing. The workouts are fast-paced, sixty seconds maximum rest between sets, supersets or tri-sets. This is designed to prioritize the leg shape and demand fat burning with upper body maintenance. six weeks is the maximum this workout should be used without the addition of upper body work. If a fourth day can be added, do your favorite upper body workout

Front Squats (5x15, 12, 10, 10, 10)

Stiff Legged Deadlifts (3x12)
tri-setted with
Leg Curls (3x12)
and
Calf Raises (3x20)

Incline Dumbbell Press (4x10)
supersetted with
Wide Grip Pulldowns (4x10)

Optional, if time and energy permits, no rest between supersets:
Dumbbell Pullovers (4x12)
supersetted with
Crunches (4x25)


WEEK 2 -
MONDAY/WEDNESDAY/FRIDAY

Wide Stance Squat (Sumo Squats) on Smith Press (5x10)

Raised Lunges on block or step (3x10)
supersetted with
Leg Curls (3x10)

Dumbbell Pullovers (3x12)
supersetted with
Seated Lat Rows (3x12)

Dumbbell Shoulder Presses (3x12)
tri-setted with
Dumbbell Curls (3x12)
and
Triceps Pushdowns (3x12)

Optional, if time and energy permits, no rest between supersets:
Crunches (3x15)
supersetted with
Calf Raises (3xMax)

DRAPER ALL-TIME
FAVORITE WORKOUT

After all is said and done, my favorite training routine is based on a seven-day week, three on, one off, two on, one off, reaching a six-week stretch with enough daily wiggle room for comfort.

DAILY
MID SECTION/TORSO

Variation of crunches, incline and weighted, leg raises, hyperextensions, hanging leg raises

MONDAY
CHEST & SHOULDERS & BACK

Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)

Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6)

TUESDAY
LEGS

Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20)

Squats (5-7x15, 15, 12, 10, 8, 6, 6)

Deadlifts (5x10, 8, 6, 6, 6)

WEDNESDAY
ARMS

Rubber tubing rotator cuff work,
5 sets x 20-25 adductor, 5x abductor

Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)

Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)

Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8)

THURSDAY
OFF

FRIDAY
UPPER BODY

Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)

Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)

Dumbbell Rows (4x8)

Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12)

SATURDAY
LEGS

Same as earlier leg day

Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)

Ideal conditions are for an Ideal World. Still, sticking to the prescribed plan laid out by these orderly routines is very desirable. The body will respond to the consistent overload, the chemistry of the system (hormones, enzymes, metabolism, immune system) becomes more defined and healthier, and your psychological health and mental toughness improves big time. You're invested. You're cleaning out the attic and the junk in the trunk.


Sample Workout Routine, Work out Sample Routine Plan, Workout Schedule
Exercise Routine. Exercise Sample Plan, Exercise Schedule

Article Provided by www.DaveDraper.com


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