General Fitness (Routine #3 of 3)
- RT (Rob Thames)
- Sep 14, 2018
- 6 min read
Alright, this installment closes out this 5 day workout program. You may use this format and simply plug in different exercises to meet your fitness needs. Be disciplined. Be consistent. Meet your challenges head on and WIN.
This is Routine #3 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 #3 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: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 25-lbs per side
HOW TO PERFORM: Standard Power Clean execution keeping the bar close to the body utilizing the 1st Pull, Scoop, 2nd Pull, Triple Extension (ankles, knees, hips), to a Catch. It is the Coach’s preference to teach the Olympic Style of catching while dropping under the bar into a full Front Squat position or to teach the higher pull and catch in the standing position. The most important elements of the lift for me are to get downward force into the floor on the 1st Pull and be in a good position after the scoop to deliver speed and force into the 2nd Pull with a strong shrug pull along with excellent extension in the ankles, knees, and hips. That is where you generate explosive force to build bar speed. Force X Speed = POWER. Now, for this particular exercise the Clean to the 1st press is all one synchronized movement. If you’re coming out of a Front Squat catch drive up from the floor and as you approach the top of the move explosively drive the hands through the bar extending the arms up and back as you drive your head forward between the arms. The leg drive should be explosive enough that your feet will leave the ground surface as you extend upward displaying a “hop” as the bar is vaulted overhead. Stick the landing, straighten up, and allow the oscillation of the Tsunami Barbell to settle out before pulling the bar down while softening the ankles, knees, and hips. The eccentric / concentric transition will occur just under the chin where you will catch the bar again apply downward force through the hips, knees, and ankles and explosively drive the bar back to the top position. Again, there should be a “hop” as you complete the concentric phase of the Acceleration Press.
Allow the bar to oscillate out before lowering the bar to the floor and repeat for a total of 5 reps. Remember, this is a Max Effort Speed lift. Don’t hold back! Go as hard and as fast as you can while maintaining correct form.
The same mechanics hold true for the “standing” catch Power Clean you just won’t drop into a Front Squat before exploding upward.
Dumbbell Flat Fly
Reps: 12
Load: 60-lbs (Determined by the lifter)
Tsunami Ab Roller
Reps: 15
Load: Body Weight
Prowler Quad Sled Push (The Quad itself weighs about 100-lbs itself)
Distance: 100’
Load: Just the sled weight
Set #2: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 25-lbs per side
Dumbbell Flat Fly
Reps: 12
Load: 60-lbs (Determined by the lifter)
Tsunami Ab Roller
Reps: 15
Load: Body Weight
Prowler Quad Sled Push (The Quad itself weighs about 100-lbs)
Distance: 100’
Load: Just the sled weight
Set #3: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 35-lbs per side
Dumbbell Pullover
Reps: 12
Load: 80-lbs (lifter determined)
Hanging Leg Raises (or Take your pick Ab move)
Reps: 12
Load: Body Weight
Prowler Quad Sled Push
Distance: 100’
Load: 90-lbs
Set #4: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 35-lbs per side
Dumbbell Pullover
Reps: 12
Load: 80-lbs (lifter determined)
Hanging Leg Raises (or Take your pick Ab move)
Reps: 12
Load: Body Weight
Prowler Quad Sled Push
Distance: 100’
Load: 90-lbs
Set #5: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 45-lbs per side
Dumbbell Flat Fly
Reps: 12
Load: 60-lbs (Determined by the lifter)
Kips
Reps: 15
Load: Body Weight
Prowler Quad Sled Push
Distance: 100’
Load: 180-lbs
Set #6: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 45-lbs per side
Dumbbell Flat Fly
Reps: 12
Load: 60-lbs (Determined by the lifter)
Kips
Reps: 15
Load: Body Weight
Prowler Quad Sled Push
Distance: 100’
Load: 180-lbs
Sets #7 and 8: Power Clean / Press and Acceleration Press w/ Level 1 Tsunami Bar
Reps: 5 Power Clean / Press each rep followed by 1 Acceleration Press
Load: 55-lbs per side
Dumbbell Pullover
Reps: 12
Load: 80-lbs (lifter determined)
Wipers
Reps: 10
Load: Body Weight
HOW TO PERFORM: Lay Supine on the Floor with arms extended out 90-degrees to your sides and legs together and extended up with a 90-degree bend at the hip. Maintaining hip angle, legs together, and keeping the arms in contact with the floor rotate the hips to the right allowing the legs to lower towards the floor as far as you can go while keeping the left shoulder and arm in contact with the floor. Once you’ve gone as far as you can go reverse the action to bring the legs back to the top position before lowering to the left keeping the right shoulder and arm in contact with the floor then return to the top position. That would equal 1 rep. Repeat for 10 reps. This is a very controlled move. Don’t get sloppy by trying to go too fast. Quality reps get far better results.
Prowler Quad sled Push
Distance: 100’
Load: 270-lbs
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