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Randolph Henry Strength Guide2529840-38100DYNAMIC Warm-Up0DYNAMIC Warm-UpBefore beginning any training session, it is essential to adequately warm-up your body for the high demands you will ask of it. When you warm-up, you increase the body’s core temperature, which will initiate sensible perspiration (Sweating). You must not take this part of training lightly. Choose 3 general exercises and 4 different specific warm-up exercises in accordance to the training scheduled for that day. Complete 2 rounds of the 7 exercises, for the prescribed repetitions.GENERAL:4472940244792500Trunk Twist (2x10 ea.way)Jumping Jacks 2x10Scorpions 2x10Push-Ups 2x10Standing Inch Worms 5xLOWER BODY:Squat Jumps 2x10Skater Jumps 2x10High Knee Jumps 2x10Spider Man Stretch 5x R/LGroin Stretch 2x 15 secUPPER BODY:Shoulder Circuit Front/Side/Inverted/Press (2x10ea. way)Arm Circles 2x10 Front&BackBack Slaps 2x10Forearm Stretch 2x15 sec. Week 1 Day 1Day 2Day 3Day 4Day 5-Wide Grip Bench Press(4x10) 55%-Side Lunges (3x12)(25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)-Calf Raises (3 x 20) (45lbs)1 Legged Leg Press(3x5) Both LegsCore:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)-Jump Squats(3x10) (60%)-Shrugs(2x20)-Seated Row(3x12) 100lbs-Pull Downs(3x12) Reverse Press Downs (3x12)Wrist Curls (3x12)Core:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)-Wide Grip Bench Press(4X8) (60%)-Hamstring Curls(3x12) (70lbs or Manuel Res.)-Side Lunges (3x12) (25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)1 Legged Leg Press(3x5) Both LegsCore:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)-Jump Squats(3x10) (60%)-Shrugs(2x20)-Punch Squats(3x12) (35lbs)-Seated Row(3x12) 100lbs)Reverse Press Downs (3x12)Wrist Curls (3x12)Core:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)100 Jump RopesDips (3x10)Box Jumps (3X10)Pull-ups (3x10)Tire Flip (2x)Push-ups (3x15)1 leg body weight bench squat (2x5 ea. leg)** slow and control when butt hits benchCore:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)Running: 15 Min JogRunning:10 Min JogRunning: 15 Min JogRunning: 10 Min JogNo RunningWeek 2 Day 1Day 2Day 3Day 4Day 5-Wide Grip Bench Press(4X10) 55%-Side Lunges (3x12)(25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)-Calf Raises (3 x 20) (45lbs) 1 Legged Leg Press(3x5) Both LegsCore:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10)-Jump Squats(3X10) (60%)-Shrugs(2x20)-Seated Row(3x12) 100lbs-Pull Downs(3x12) Reverse Press Downs (3x12)Wrist Curls (3x12)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10-Wide Grip Bench Press(4x8) (60%)-Hamstring Curls(3x12) (70lbs or Manuel Res.)-Side Lunges (3x12) (25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)1 Legged Leg Press(3x5) Both LegsCore:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10-Jump Squats(3x10) (60%)-Shrugs(2x20)-Punch Squats(3x12) (35lbs)-Seated Row(3x12) 100lbs)Reverse Press Downs (3x12)Wrist Curls (3x12)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10100 body weight squats100 Australian Pull-ups50 Bench Jumps25 BurpeesPull-ups (3x10)Weighted push-ups (25lb. weight on back)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10)Running: 10 Sprints up HillShuttle (4x)5yd sprint/Back Pedal/10 yard side shuffle/10 yard karaoke100 Jump RopesRunning:10 Min JogRunning: 10 Sprints up HillShuttle (4x)5yd sprint/Back Pedal/10 yard side shuffle/10 yard karaoke100 Jump RopesRunning: 10 Min JogNo Running Do something today that your future self will thank you forWeek 3 Day 1Day 2Day 3Day 4Day 5-Wide Grip Bench Press(4X8) 65%-Side Lunges (3x12)(25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)-Calf Raises (3 x 20) (45lbs)1 Legged Leg Press(3x5) Both LegsCore:Front/Side/Pushup/Mountain Climb (3x 30 sec each)*Plank all 4 before restAb Rollouts2x106 in crunches3x8Med ball toss (side to side)2x10 ea. way-Jump Squats(4X10) (65%)-Shrugs(2x20)-Seated Row(3x12) 100lbs-Pull Downs(3x12) Reverse Press Downs (3x12)Wrist Curls (3x12)Core:Front/Side/Pushup/Mountain Climb (3x 30 sec each)*Plank all 4 before restAb Rollouts2x106 in crunches3x8Med ball toss (side to side)2x10 ea. way-Wide Grip Bench Press(5x10) (55%)-Hamstring Curls(3x12) (70lbs or Manuel Res.)-Side Lunges (3x12) (25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)1 Legged Leg Press(3x5) Both LegsCore:Front/Side/Pushup/Mountain Climb (3x 30 sec each)*Plank all 4 before restAb Rollouts2x106 in crunches3x8Med ball toss (side to side)2x10 ea. way-Jump Squats(4x10) (65%)-Shrugs(2x20)-Punch Squats(3x12) (35lbs)-Seated Row(3x12) 100lbs)Reverse Press Downs (3x12)Wrist Curls (3x12)Core:Front/Side/Pushup /Mountain Climb (3x 30 sec each)*Plank all 4 before restAb Rollouts2x106 in crunches3x8Med ball toss (side to side)2x10 ea. wayCrab walk 4X (top of hill)Weight Knee Lifts4x10 (10lbs)*Hang from pull-up bar with weight between legs and raise knees to chestStep Ups(4x10) (65%)75 Tuck JumpsWall Sits3x 1minCore:Front/Side/Pushup/Mountain Climb (3x 30 sec each)*Plank all 4 before restAb Rollouts2x106 in crunches3x8Med ball toss (side to side)2x10 ea. wayRunning: 15 min jogRunning:10 min jogRunning: 15 min jogRunning: 15 min jogNo RunningWork hard and be proud of what you achievedWeek 4 Day 1Day 2Day 3Day 4Day 5-Wide Grip Bench Press(4X8) 65%-Side Lunges (3x12)(25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)-Calf Raises (3 x 20) (45lbs)1 Legged Leg Press(3x5) Both LegsCore:Reach overs(3x10) ea. wayMed ball sit ups(3x15)Med ball Superman’s(2x10)-Jump Squats(4x10) (65%)-Shrugs(2x20)-Seated Row(3x12) 100lbs-Pull Downs(3x12) Reverse Press Downs (3x12)Wrist Curls (3x12)Core:Reach overs(3x10) ea. wayMed ball sit ups(3x15)Med ball Superman’s(2x10) -Wide Grip Bench Press(5x10) (55%)-Hamstring Curls(3x12) (70lbs or Manuel Res.)-Side Lunges (3x12) (25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)1 Legged Leg Press(3x5) Both LegsCore:Reach overs(3x10) ea. wayMed ball sit ups(3x15)Med ball Superman’s(2x10)-Jump Squats(4x10) (65%)-Shrugs(2x20)-Punch Squats(3x12) (35lbs)-Seated Row(3x12) 100lbs)Reverse Press Downs (3x12)Wrist Curls (3x12)Core:Reach overs(3x10) ea. wayMed ball sit ups(3x15)Med ball Superman’s(2x10)Goblet Squat(4x10) (50%)Squat and reach3x5 (no weight)1 leg bench squat3x5 (no weight)* butt on bench but explode upLeg extensions(3x10)Diamond Push-ups(4x10)100 Band asst. pull-upsCore:Reach overs(3x10) ea. wayMed ball sit ups(3x15)Med ball Superman’s(2x10)Running: Running: 10 Sprints up HillShuttle (4x)5yd sprint/Back Pedal/10 yard side shuffle/10 yard karaoke100 Jump RopesRunning:10 min jogRunning: Running: 10 Sprints up HillShuttle (4x)5yd sprint/Back Pedal/10 yard side shuffle/10 yard karaoke100 Jump RopesRunning: 10 min jogNo RunningWe don’t grow when things are easy, we grow when we face challengesWeek 5 Day 1Day 2Day 3Day 4Day 5-Wide Grip Bench Press(5x8) 65%-Side Lunges (3x12)(25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)-Calf Raises (3 x 20) (45lbs)1 Legged Leg Press (3x5) Both LegsCore:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)-Jump Squats(4x8) (70%)-Shrugs(2x20)-Seated Row(3x12) 100lbs-Pull Downs(3x12) Reverse Press Downs (3x12)Wrist Curls (3x12)Core:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)-Wide Grip Bench Press(5x10) (60%)-Hamstring Curls(3x12) (70lbs or Manuel Res.)-Side Lunges (3x12) (25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)1 Legged Leg Press(3x5) Both LegsCore:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)-Jump Squats(4x10) (70%)-Shrugs(2x20)-Punch Squats(3x12) (35lbs)-Seated Row(3x12) 100lbs)Reverse Press Downs (3x12)Wrist Curls (3x12)Core:6 inch.( 2x45 sec)100 toe touches (2x)Russian Twist (2x15) (35lbs)Front Plank (2x45 sec)* Full Body 300 Workout 1You are trying to see who can finish this workout the fastest(average time is 40 min)Incline DB Bench 30lbs x25Overhead Triceps Ext 35lb x504 Count Goodies x25DB Swing45lbs x25Reverse Grip Bench95lbs x25Bench Jumps x50Renegades10lbs x25Russian Twist 35lbs x25BB Row95lbs x25BB Toe TouchesBar x25 Running: 15 min jogRunning:10 min jogRunning: 15 min jogRunning: 10 min jogNo RunningIf it Doesn’t Challeng you, it want change youWeek 6 Day 1Day 2Day 3Day 4Day 5-Wide Grip Bench Press(5x8) 65%-Side Lunges (3x12)(25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)-Calf Raises (3 x 20) (45lbs)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10)-Jump Squats(4x8) (70%)-Shrugs(2x20)-Seated Row(3x12) 100lbs-Pull Downs(3x12) Reverse Press Downs (3x12)Wrist Curls (3x12)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10)- Wide Grip Bench Press(5x8) (65%)-Hamstring Curls(3x12) (70lbs or Manuel Res.)-Side Lunges (3x12) (25lbs)-Jumping Front Lunges(3x12) (10lbs Ea Hand)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10) -Jump Squats(4x10) (70%)-Shrugs(2x20)-Punch Squats(3x12) (35lbs)-Seated Row(3x12) 100lbs)Reverse Press Downs (3x12)Wrist Curls (3x12)Core:100 Crunches (25 ea. way)Reach overs (3x10)Ab Rack (2x10 ea. way)Sitting Russian Twist Toss (2x10)* Full Body 300 Workout 2You are trying to see who can finish this workout the fastest(average time is 40 min)Jump Rope30lbs x50Jump Squats x25Step Ups30lbs x25Lat Pull Down-Back50lbs x25Reverse Grip Row95 lbs x25Sit Ups35lbs x50Australian Pull Ups x50Reverse Fly20lbs x25Diamond Bar Deadlift90lbs x25Running: 10 Sprints up HillShuttle (4x)5yd sprint/Back Pedal/10 yard side shuffle/10 yard karaoke100 Jump RopesRunning:10 min jogRunning: 10 Sprints up HillShuttle (4x)5yd sprint/Back Pedal/10 yard side shuffle/10 yard karaoke100 Jump Ropes)Running: 10 min jogNo RunningPush yourself because no one else is going to do it for you.Note: Keep track of the weight you are doing each work out by writing it in beside the work out. Also, if you need help calculating your max so that you can do figure out the proper percentages, give me a call. UPPER BODY LIFTS:WIDE GRIP BENCH: To measure wide grip, start hands out in regular bench press position (hands should be about 1/2 fist width outside of shoulders). Move hands 1 and a half fist widths wider for location of wide grip. This grip helps concentrate weight to pectoral muscles, and will help widen shoulders. *** Pitchers Remain at (5x10) (50%)SHRUGS: Can be done with a shrug bar, or with dumb bells. Start in a squat position with weights on the floor, lift with legs, and leave arms extended completely at side. Rotate shoulders forward for one whole rotation, and backward for a full rotation for one repetition, arms should remain limp at sides. SEATED ROW: Machine set up: Make sure you are pitching your scapula (shoulder blades) together as you complete the rep. Free weight set up: Take a bench press bar and set it on the floor, with one end against a wall, put a scrub weight on the end away from the wall. Put desired weight on that end (probably around 70 lbs). Straddle the bar at that end, back to the wall with hands near the weight. Go into a slight squat position, with chest parallel to the far wall and arms hanging down to the bar, eyes and chin up. Take a towel and loop it under the bar as a handle and lift bar high enough that it reaches your mid section. MAKE SURE YOU ARE USING ONLY YOUR ARMS, YOUR BACK AND LEGS SHOULD STAY IN THE SAME POSITION DURING THE WHOLE LIFT.PULL DOWNS: Use machine, with a wide grip and chin sitting on chest, pull weight down to the back of the neck/shoulder blade area. LOWER BODY LIFTS:JUMP SQUATS: A more explosive version of the box squat. Start with bar on rack, bar should be sitting just below the shoulder line, and just above the shoulder blades. Step back with weight and straddle a bench or chair, legs shoulder width apart and a spotter behind you. Slowly, and controlled, sit down on the bench, with a slight rocking motion, so that feet slightly leave the ground (have spotter keep you from rocking far, you should not become unbalanced). As you come forward on the rock, your heels should hit first as you stand up and transfer weight to your toes, and do a slight jump off the floor, 2 inches at most. This will help create explosion in your legs. New guys do with an un-weighted bar 10 to 12 times until you get the feel for it. SIDE LUNGES: Stand in a straight leg position hugging a weight plate. To begin you will step about 4 ft to the right, so your right leg is in a squat position and your left leg is straight with your foot almost in the same spot as it was before. Return right foot back to original position, and do with the left foot. That is one rep. Get in a rhythm where you are almost jumping from one leg to the other. JUMPING FRONT LUNGES: Stand in a straight leg position with dumb bells in each hand, and arms hanging to each side. Start out by taking a forward lunge step with your right leg. Go down far enough that your knee is almost touching the ground. Start to return back to your original position, when you are about half way up, jump slightly into the air and switch legs, and go all the way down with the left leg in front this time. This is one rep. CALF RAISES: Find a small ledge that you can put your toes on. Hug a weight plate and raise yourself up on your toes. STANDING WRIST CURLS: Stand straight up holding a bar behind you, keep your arms straight and your palms facing behind you. Let the bar roll down into your fingertips and then roll it back up. Do exercise slowly, keeping tension in the forearmREVERSE PRESS DOWNS: Using the pull down machine, grab the bar using a reverse grip (palms facing away from you), your hands should be about shoulder width apart. With your elbows locked at your sides extend your arms straight down. When you have reached full extension, hold for a count and then slowly return to start position. 1-LEGGED LEG PRESS: Hugging a 45lb weight, stand with your back against a wall. Stand on one leg and slide down the wall until you reach parallel (your thigh is lined up with the floor) then return to start position. This will work balance as well and strengthen tendons around knees and ankles. ................
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