My Training Program
My Spring Training Program (not it’s not baseball!):
Day 1
1 arm Clean and Press 3 X12 ea arm
DB deadlifts 3 X 12
Step Ups 3 X 12 ea leg
DB swings 3 X 20
Standing DB rows 3 X 12 ea
Plate Raises 3 X 15
Bike- 5 min of HIIT
Day 2
Bike- 5 min of HIIT
Drop Jumps- 3 X 15 with dumbell (90 degree squat)
Squat and Press 3 X 12
T-Push Ups 3 X 6 ea side
Medicine Ball Chops 2 X 15 ea side
Plate Raise to Squat 2 X 15
Plank Rows (DB) 2 X 8 ea
Face Pulls (cable 2 x12
Bike- 8 min of HIIT
In addition to these weight training days I will do at least 3 days of HIIT training. I am in summer slim-down mode and this is probably the hardest training program I have ever done. It ROCKS!
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This is my training program for the month of February:
Day 1
Lunges - 3 X 12 ea
Underhand Lat Pull Downs - 3 X 12
DB shoulder Press (Standing) - 3 X 12
Chest Supported Rows (incline) - 3 X 12
Calf Raises - 3 X 12
Reverse Crunches - 3 X 20
Day 2
HIIT Training- Stationary Bike- 25 min
Warm-Up: 7 min
Intervals: 30 sec sprint/60 sec active rest x 6
Cool-Down: 4 min
Day 3
Push Ups (Feet elevated) - 3 X 10
DB Dead Lifts - 3 X 8
Step Ups - 3 X 12 ea (light weight)
BB Biceps Curls - 3 X 8
DB Triceps Ext - 3 X 8 ea
Planks - 3 X 45 sec
Glute Bridges - 3 X 15
Day 4
HIIT Training- Stationary Bike- 25 min
Warm-Up: 7 min
Intervals: 30 sec sprint/60 sec active rest x 6
Cool-Down: 4 min
Day 5
Squats - 4 X 6
Pull Ups (Machine) - 4 X 6
Lateral DB Raises (Shoulders) - 3 X 12
DB Rows - 4 X 6 ea
Machine Crunches - 3 X 15
Reverse DB Flys (Standing) 3 X 12
