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Vince’s Personal Workouts

Date:

Week:

Workout One - Total Body A

Order Exercise
A

B1

B2

weeks 5 - 8

Sets

Reps

Paused Conventional Deadlift - Standing on 45lb plate
Pause for 2 seconds
WEEK 5
3
8-10
with weight 2 inches off
WEEK 6
3
7-9
the floor in the concentric
WEEK 7
3
6-8, 1x20
range
WEEK 8
3
5-7, 1x20
NOTE: Beat 20RM from last week
Steep Incline Barbell Press
Bench above 60 degrees
WEEK 5
3
8-10
WEEK 6
3
7-9
WEEK 7
3
6-8, 1x20
WEEK 8
3
5-7, 1x20
NOTE: Beat 20RM from last week
Supinated EZ Curl Bar Bent Over Row to Waist
WEEK 5
3
8-10

Tempo

Rest

3120
3120
3120
3120

2 min
2 min
2 min
2 min

40X0
40X0
40X0
40X0

75 sec
75 sec
75 sec
90 sec

40X0

75 sec

WEEK 6

3

7-9

40X0

75 sec

WEEK 7
WEEK 8

3
3

6-8, 1x20
5-7, 1x20

40X0
40X0

75 sec
90 sec

2
3
3
3

12-15
12-15
10-12
6-8

31X0
31X0
31X0
31X0

60 sec
60 sec
60 sec
75 sec

2
3
3
3

12-15
12-15
10-12
6-8

2012
2012
2012
2012

60 sec
60 sec
60 sec
75 sec

NOTE: Beat 20RM from last week
C1

C2

Hack Squat Machine
Do not lock out or rest
WEEK 5
in the bottom position
WEEK 6
Stick with the tempo
WEEK 7
the whole time!!!
WEEK 8
Seated Rope Pulley Row to Waist
Pronated grip
WEEK 5
WEEK 6
WEEK 7
WEEK 8

Workout Comments:

Bodyweight:

Bodyfat %:

Set 1
Set2
Set 3
Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Front foot elevated 3-6” Rest 20 seconds between legs WEEK 5 3 12-15 ea Full range . 1x20ea 2012 2012 2012 60 sec 60 sec 75 sec NOTE: Beat last week’s 12RM Snatch Grip RDL NOTE: Beat last week’s 20RM B2 B3 NOTE: Beat last week’s 20RM Workout Comments: Bodyweight: Bodyfat %: Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps .Total Body B Order Exercise A1 A2 B1 weeks 5 . 1x20ea WEEK 8 3 8-10ea. 1x12 30X2 90 sec WEEK 5 3 12-15 ea 40X0 60 sec WEEK 6 3 12-15 ea 40X0 60 sec WEEK 7 WEEK 8 3 3 10-12 ea. 1x12 30X2 75 sec WEEK 8 3 5-7.hamstrings WEEK 6 3 12-15 ea cover calves at bottom WEEK 7 3 10-12 ea. 1x20ea 40X0 40X0 60 sec 75 sec Supinated Mid-Grip Lat Pulldown WEEK 5 3 12-15 ea 30X1 60 sec WEEK 6 3 12-15 ea 30X1 60 sec WEEK 7 3 10-12 ea. 1x20ea 8-10ea. 1x20ea 30X1 75 sec NOTE: Beat last week’s 20RM Seated 2-Arm DB Shoulder Press WEEK 5 3 12-15 ea 2012 60 sec WEEK 6 WEEK 7 WEEK 8 3 3 3 12-15 ea 10-12 ea. 1x20ea 30X1 60 sec WEEK 8 3 8-10ea.8 Sets Reps Barbell Split Squat . 1x20ea NOTE: Beat last week’s 20RM Paused Lying Leg Curl .toes plantarflexed and neutral Pause with heels at butt WEEK 5 3 8-10 WEEK 6 3 7-9 Tempo Rest 30X0 30X0 30X0 30X0 75 sec 75 sec 75 sec 90 sec 30X2 30X2 75 sec 75 sec WEEK 7 3 6-8. 1x20ea 8-10ea.Vince’s Personal Workouts Date: Week: Workout Two .

1x20 4110 75 sec Bodyweight: Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps NOTE: Beat 20RM from last week Push Ups with Plus . 1x20 4110 60 sec WEEK 8 3 8-10.Vince’s Personal Workouts Date: Week: Workout Three .Hands on Physioball / Feet on bench (feet on ground if too hard from bench) Push up and protract WEEK 5 3 Max reps 2222 60 sec shoulder blades in top WEEK 6 3 Max reps 2222 60 sec position WEEK 7 4 Max reps 2222 60 sec WEEK 8 4 Max reps 2222 75 sec Incline DB Hammer Curl WEEK 5 3 12-15 4010 30 sec WEEK 6 3 11-14 4010 30 sec WEEK 7 3 10-12 4010 30 sec WEEK 8 3 9-11 4010 45 sec 12-15 ea 2012 30 sec 11-14 ea 10-12 ea 9-11 ea 2012 2012 2012 30 sec 30 sec 45 sec Low Pulley Standing Trap 3 Raise w/ Rope WEEK 5 2 WEEK 6 WEEK 7 WEEK 8 Workout Comments: 2 3 3 Bodyfat %: .8 WEEK 5 Sets Reps Tempo 1 20 30X0 20 20 20 30X0 30X0 30X0 12-15 4110 60 sec and do 20 reps without WEEK 6 1 racking — take 3 deep WEEK 7 1 breaths between ea rep WEEK 8 1 NOTE: WEEK 1 — Narrow stance / full range / high bar Decline EZ Curl Bar Pullover WEEK 5 3 Rest WEEK 6 3 11-14 4110 60 sec WEEK 7 3 10-12.Total Body C Order Exercise A B1 B2 C1 C2 Breathing Back Squats Use a 10RM load weeks 5 .

Vince’s Personal Workouts Date: Week: Workout Three .Total Body C Order Exercise D1 D2 Sets Reps Tempo Rest 3 12-15 3012 30 sec WEEK 6 WEEK 7 3 3 11-14 10-12 3012 3012 30 sec 30 sec WEEK 8 3 9-11 3012 45 sec Triceps Pulley Pressdown with Rope Spread rope apart WEEK 5 in contracted position weeks 5 .elbow in front supported on Scott Curl Bench WEEK 5 3 12-15 ea 4010 30 sec Workout Comments: WEEK 6 3 11-14 ea 4010 30 sec WEEK 7 3 10-12 ea 4010 30 sec WEEK 8 3 9-11 ea 4010 45 sec Bodyweight: Bodyfat %: Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps .8 Seated External Rotation .