General Fitness (routine #2 of 3)

This is Routine #2 of a 5 workouts per week program designed to tone, tighten, build some muscle, and cut fat. Now, since we’re getting into the whole routine let me talk about how I coach this program. This is really 5 workouts but only 3 routines. The other 2 workouts are primarily cardio dominant with some Biceps and Triceps work. If your schedule allows I like training 5 consecutive days: (Day 1 – Routine #1, Day 2 – 30 minutes cardio followed by 5 to 8 supersets of arms, Day 3 – Routine #2, Day 4 – 30 minutes of cardio followed by 5 to 8 supersets of arms, Day 5 – Routine #3, Off Day 6 and Day 7. Of course, the scheme may be arranged any numbers of ways regarding when to have “Off” days, but when using “flexible” bar technology the trauma to the muscles and joints is greatly reduced allowing for faster recovery and consecutive training days.

Day 2 and Day 4 Training: Here is a look at what I do for Day 2 and Day 4 of this workout plan. These are the workout Days between the 3 Routine formats I’ve given you. Take your pick of cardio conditioning available to you. I choose the Treadmill, because it works for me; it is convenient; I can scale the intensity with speed (stride frequency) or incline (workload). I get on the Treadmill for 30-minutes and never take the speed below 4.0. I really try to keep this simple. I may run the whole time, walk the whole time, run/walk, sprint intervals, mix in incline … any number of combinations. Just get on it and get to work.

After the 30-minute Treadmill session I will train Biceps and Triceps for about 15 to 20 minutes. I never go so heavy on arm isolation to break form. There just isn’t any need to swing 80-lb dumbbell curls when I can strictly control 40-lb DBs and get better quality work and significantly reduce the chance of connective tissue injury. Here is what a typical Bi/Tri routine may look like:

All Supersets … 5 sets x 20 reps each move -- Triceps Pushdown w/ Comfort Grip Rubber Rope

Biceps Curl (cable stack) w/ Tsunami 32” ML Bar

3 sets x 12 reps each move -- Overhead Triceps Extension w/ CG Rubber Rope

Dumbbell Curl w/ 40-lbs DBs

Any Triceps and Biceps exercise is on the table here. My coaching point here is to challenge the target muscles, but don’t go so heavy that nearly every rep is a cheat rep. Get your mind in the muscle group and force the contractions.

General Fitness (approximately 1-hour routine)

I use the Tsunami Barbell in my training and these workouts are written to make use of flexible bar technology.

Routine #2 of 3 (This routine consists of 8 sets. There are 4 exercises in a set. Perform all 4 exercises with no rest between each move. After the fourth exercise is complete rest only enough to complete the next set (2 minutes rest maximum or as Heart Monitor allows if using strict heart rate as the guide).

Set #1: Incline Bench Press w/ Level 1 Tsunami Bar

Reps: 5 Max Effort Acceleration Stabs and 5 Max Effort Speed (10 rep total)

Load: 25-lbs per side (This is a good starting place for 250 to 300-pound 1RM

benchers. Remember, a Level 1 Tsunami Barbell loaded w/ 25-lbs per side can 415-lbs of impulse force at the point of eccentric / concentric transition at a bar speed of 3.8 fps.)

HOW TO PERFORM: Acceleration Stabs are performed by assuming the proper Incline Bench Press set up, remove the barbell from the rack, and lower to about 4” off the chest. From the elevated position off the chest take a deep breath and explode the hands through the bar driving it forcefully to the top arms extended keeping the scapula retracted. Once at the top position hold the bar there as it oscillates out to almost motionless. Your goal is Maximum Effort bar speed from the bottom position to the top position. You are getting the voluntary contraction pressing the bar, involuntary contractions as the bar oscillates out, and an isometric contraction while you stabilize the bar at the top position.

Once the oscillations of the bar have settled out ease it back down to 4” off the chest, come to a complete stop (NOTE: don’t cheat it here. COME TO A COMPLETE STOP), take a deep breath and violently explode the bar to the top position. Repeat for 5 reps.

The next 5 reps are Max Effort Speed. Finishing out the Acceleration Stabs you will be at the top position of the incline bench press stroke. For these next 5 reps PULL (yes, pull the bar down … don’t just ease the bar down) and keeping the bar off the chest explosively reverse it to the top position where you will catch it and PULL it back down. This is a PUSH / PULL motion. Repeat for 5 reps and rack it.

Romanian Dead Lift (RDL) (I use the Tsunami Bar Level 3 or Level 1)

Reps: 12

Load: 90-lbs per side

HOW TO PERFORM: Approaching a Tsunami Barbell to execute an RDL is no different than the approach used for a standard steel Olympic bar. Stand close with the bar directly over the shoestrings. Keeping a flat back and head in line with the spine hinge at the hips and maintaining a slight bend in the knee push the hips and butt back allowing the hands to descend toward the bar. Once the hands are at the bar I use an “Over/Under” grip but using a grip device or straps allowing a double overhand grip is perfectly acceptable. Grip the bar, and … now here is a coaching point unique to the Tsunami Barbell … pull up on the bar without lifting it off the floor. Creating a “pre-lift” bend in the bar will “set” the internal fiberglass to its proper position providing smooth execution of the lift. Now that we have the posture, grip, and “setting” the bar we are ready to go. Initiate the lift by creating downward force through the feet while the posterior chain of hamstrings, glutes, and quadratus lumborum forcefully extend the hips forward lifting the bar to the top position. This an explosive move, and we want bar speed and a resulting oscillation of the bar at the top of the lift. Allow the oscillations to settle out so we can take advantage of the involuntary contraction before a very controlled descent back to the floor by pushing the hips back, allowing a slight bend at the knee, and keeping the bar close to the legs. Repeat for 12 reps.

Plank (This really a “Take Your Pick Ab Move” but I recommend Planking)

Reps: 45-seconds to 1-minute

Load: Body Weight

Prowler Quad Sled Push (The Quad itself weighs about 100-lbs)

Distance: 100’

Load: Just the sled weight

Set #2: Incline Bench Press w/ a Level 1 Tsunami Bar

Reps: 5 Max Effort Acceleration Drop and Pop and 5 Max Effort Speed

Load: 25-lbs per side (This is a good starting place for 250 to 300-pound 1RM benchers. Remember, a Level 1 Tsunami Barbell loaded w/ 25-lbs per side can deliver 415-lbs of impulse force at the point of eccentric / concentric transition at a bar speed of 3.8 fps.)

HOW TO PERFORM: Max Effort Acceleration Drop and Pop reps are performed by assuming the proper Incline Bench Press set up, remove the barbell from the rack, and starting from the top position take a deep breath and quickly pull the barbell down stopping about 4” off the chest then explode the hands through the bar driving it forcefully to the top arms extended keeping the scapula retracted. Once at the top position hold the bar there as it oscillates out to almost motionless. Your goal is Maximum Effort bar speed from the top position back to the top position. You are getting the voluntary contraction pressing the bar, involuntary contractions as the bar oscillates out, and an isometric contraction while you stabilize the bar at the top position.

Once the oscillations of the bar have settled out repeat for 5 reps.

The next 5 reps are Max Effort Speed. Finishing out the Acceleration Drop and Pop reps you will be at the top position of the incline bench press stroke. For these next 5 reps PULL (yes, pull the bar down … don’t just ease the bar down) and keeping the bar off the chest explosively reverse it to the top position where you will catch it and PULL it back down. This is a PUSH / PULL motion. Repeat for 5 reps and rack it.

Romanian Dead Lift (RDL) (I use the Tsunami Bar Level 3 or Level 1)

Reps: 12

Load: 90-lbs per side

Plank (This really a “Take Your Pick Ab Move” but I recommend Planking)

Reps: 45-seconds to 1-minute

Load: Body Weight

Prowler Quad Sled Push (The Quad itself weighs about 100-lbs)

Distance: 100’

Load: Just the sled weight

Set #3: Incline Bench Press w/ Level 1 Tsunami Bar

Reps: 5 Max Effort Acceleration Stabs and 5 Max Effort Speed

Load: 35-lbs per side

Upright Row (I use the Comfort Grip DD Handle with a cable machine)

Reps: 12

Load: This depends on the machine or method used … Coaching point: you want to feel the load without sacrificing the quality of the move.

HOW TO PERFORM: Using a selectorized machine I set the pulley as low as I can and attach a pair of CG DD Handles. Set the load, grip the handles, and stand up very close to the pulley. Retract the scapula (this will pull the shoulders back and lift the chest). Focusing on the medial delts, posterior delts, trapezius, and rhomboids pull the handles up the body and keeping the elbows high finish with your hands directly under your chin and hold that position for a second or two. Maintaining the retracted scapula descend to the starting position and repeat for 12 reps.

Note: The Comfort Grip DD Handles are made from a thermoplastic rubber and have “flex” in them. The rubber provides an excellent comfortable gripping surface; the diameter at just under 2” allows the hands to remain open enough to reduce the forearm flexor and extensor tension which will allow for better form and muscular contractibility in the target areas.

Russian Twist w/ Medicine Ball (or Take your pick Ab move)

Reps: 20 floor touches w/ heels off the floor

Load: 15-lb Med Ball

Prowler Quad Sled Push

Distance: 100’

Load: 90-bs

Set #4: Incline Bench Press w/ Level 1 Tsunami Bar

Reps: 5 Max Effort Acceleration Drop and Pop and 5 Max Effort Speed

Load: 35-lbs per side

Upright Row (I use the Comfort Grip DD Handle with a cable machine)

Reps: 12

Load: This depends on the machine or method used … Coaching point: you want to feel the load without sacrificing the quality of the move

Russian Twist w/ Medicine Ball (or Take your pick Ab move)

Reps: 20 floor touches w/ heels off the floor

Load: 15-lb Med Ball

Prowler Quad Sled Push

Distance: 100’

Load: 90-lbs

Set #5: Incline Bench Press w/ Level 1 Tsunami Bar

Reps: 5 Max Effort Acceleration Stabs and 5 Max Effort Speed

Load: 45-lbs per side

Romanian Dead Lift (RDL) (I use the Tsunami Bar Level 3 or Level 1)

Reps: 12

Load: 90-lbs per side

Straight Leg Sit up (or Take your pick ab move)

Reps: 15

Load: Body Weight

Prowler Quad Sled Push

Distance: 100’

Load: 180-lbs

Set #6: Incline Bench Press w/ Level 1 Tsunami Bar

Reps: 5 Max Effort Acceleration Drop and Pop and 5 Max Effort Speed

Load: 45-lbs per side

Romanian Dead Lift (RDL) (I use the Tsunami Bar Level 3 or Level 1)

Reps: 12

Load: 90-lbs per side

Straight Leg Sit up (or Take your pick ab move)

Reps: 15

Load: Body Weight

Prowler Quad Sled Push

Distance: 100’

Load: 180-lbs

Sets #7 and 8: Incline Bench Press w/ Level 1 Tsunami Bar

Reps: 15

Load: 55-lbs per side

HOW TO PERFORM: On these last two sets the weight is high enough that the explosive capacity should be diminishing and bar speed slowing, so now we’ll focus and just moving the weight with steady speed … Push / Pull as hard as you can go while maintaining control and slot position.

Upright Row (I use the Comfort Grip DD Handle with a cable machine)

Reps: 12

Load: This depends on the machine or method used … Coaching point: you want to feel the load without sacrificing the quality of the move.

Side to Side Med Ball Slam

Reps: 10 each side

Load: 16-lb MB

HOW TO PERFORM: Athletic Position w/ feet just outside hip width. Hold a Med Ball with two hands off the left hip. Start by using extended arms to raise the Med Ball over head from the left side and as the Med Ball reaches it’s highest point overhead turn the hips rotating to the right and shifting your weight to the right leg SLAM the Med Ball onto the floor just outside the right foot. Catch the Med Ball on the rebound and reverse action extending overhead from the right side turning the hips rotating to the left and shifting weight to the left leg SLAM the Med Ball onto the floor just outside the left foot. Right/Left Slams equal 1-Rep. Repeat for 10-Reps (20 SLAMS total).

Prowler Quad sled Push:

Distance: 100’

Load: 270-lbs

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