No Quit Zone: Workout Program

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Over the past 15 years, I have experimented with different training concepts and programs. All of them having the central focus of: weight training. Although I enjoy cardio and grew up being a natural runner, it is no longer my focus. Now, I want to sculpt a body that helps remind me that hard work is worth it.

I believe I have finally developed a program that is both challenging and rewarding. Therefore, I decided to write a blog about it since people often ask me about my training programs.

Warning: This is not a novice program. If you are not used to training hard, you should definitely:

  • Use lighter weights
  • Perform fewer sets
  • Perform fewer reps

Don’t be discouraged though, because at the end of the day, it is not about how much you lift or how many sets you perform.

Fitness is about how your results make you feel, based on your goals and objectives.

For me, I don’t focus on competition. The only person I’m trying to be better than is the person I was, yesterday. If I’m the same guy today, tomorrow, and next weekβ€”I am probably off path. Baby steps count.

Finishing up a Thursday: Biceps and Triceps workout

In a previous blog, My Training Journey, I talked about my 6 day training schedule. For this program, I use the same schedule. Note: Don’t be afraid to use Friday or Saturday as a second rest day.

No one knows your body better than you.

If you need two rest days, do it. The training schedule looks like this:

  • Monday – Train
  • Tuesday – Rest
  • Wednesday – Train
  • Thursday – Train
  • Friday – Train
  • Saturday – Train
  • Sunday – Train
Day 1 – Monday: Chest and Deltoids

The primary exercises for MONday’s are for the chest and deltoids.

  • WU: Warm Up (10-15 reps)
  • WS: Working Set (10-12 reps)
  1. Incline DB Press: 2 x WU | 3 x WS
  2. Incline DB Fly: 2 x WU | 3 x WS
  3. DB Bench Press: 2 x WU | 3 x WS
  4. DB Push Ups: 2 x WU | 3 x WS
  5. Deltoid Raises Forward: 2 x WU | 3 x WS
  6. Deltoid Raises Side: 2 x WU | 3 x WS
  7. Deltoid Hold & Drop: 2 x WU | 3 x WS

Abs:

  1. Crunches: 2 x 50 reps
  2. Ab Twists: 2 x 50 reps
Experiment with the different levels of the incline bench.

Note: For an extra pump, flex and hold the chest | deltoids, for a few seconds, after the even number of sets. This will help force blood to these muscles and will assist with the growth process. Take about 30-45 seconds to rest before moving on to the next set.

  • Do this for the applicable muscle, each day.
Day 2 – Wednesday: Legs

The primary exercises for Wednesday’s are for the legs.

  • WU: Warm Up (10-15 reps)
  • WS: Working Set (10-12 reps)
  1. BB Squats: 2 x WU | 4 x WS
  2. DB Lunges: 2 x WU | 3 x WS
  3. DB Roman Deadlifts: 2 x WU | 3 x WS
  4. Calf Raises: 2 x WU | 5 x WS
  5. Seated Calf Raises: 2 x WU | 3 x WS

Abs:

  1. Crunches: 2 x 50 reps
  2. Ab Twists: 3 x 40 reps
  3. Reach Thru: 2 x 20 reps
Don’t skip leg days.
Day 3 – Thursday: Biceps and Triceps

The primary exercises for Thursday’s are for the biceps and triceps.

  • WU: Warm Up (10-15 reps)
  • WS: Working Set (10-12 reps)
  1. BB Curls: 2 x WU | 3 x WS
  2. DB Curls: 2 x WU | 4 x WS
  3. DB Hammer Curls: 2 x WU | 3 x WS
  4. DB Seated Curls: 2 x WU | 3 x WS
  5. DB Triceps Extensions: 2 x WU | 2 x WS
  6. DB Kickbacks: 2 x WU | 4 x WS
  7. Forearm Curls: 2 x WU | 8 x WS

Abs:

  1. Crunches: 2 x 50 reps
  2. Ab Twists: 2 x 50 reps
  3. Reach Thru: 2 x 25 reps
Day 4 – Friday: Back and Legs

The primary exercises for Friday’s are for the back and legs.

  • WU: Warm Up (10-15 reps)
  • WS: Working Set (10-12 reps)
  1. DB Shoulder Press: 2 x WU | 3 x WS
  2. DB Shrugs: 2 x WU | 4 x WS
  3. BB Military Press: 2 x WU | 3 x WS
  4. DB Rows: 2 x WU | 4 x WS
  5. BB Rows: 2 x WU | 3 x WS
  6. Calf Raises (Plate): 2 x WU | 4 x WS
  7. Calf Raises (ea): 2 x WU | 3 x WS

Abs:

  1. Crunches: 2 x 40 reps
  2. Ab Twists: 3 x 20 reps
  3. Reach Thru: 2 x 20 reps
Use plates for an extra stretch, while performing Calf Raises.
Day 5 – Saturday: Total Body

The primary exercises for Saturday’s are for the total body.

  • WU: Warm Up (10-15 reps)
  • WS: Working Set (10-12 reps)
  1. BB Deadlifts: 2 x WU | 5 x WS
  2. BB Clean: 2 x WU | 3 x WS
  3. BB Seated Overhead Press: 2 x WU | 3 x WS
  4. BB Bench Press: 2 x WU | 4 x WS
  5. BB Overhead Raises: 2 x WU | 3 x WS
  6. DB Concentrated Curls: 2 x WU | 4 x WS
  7. DB Curls (Light): 2 x WU | 3 x WS

Abs:

  1. Crunches: 2 x 40 reps
  2. Ab Twists: 2 x 40 reps
  3. Reach Thru: 2 x 20 reps
I use a basic rack for the bench press.
Day 6 – Sunday: Legs and Triceps

The primary exercises for Sunday’s are for the legs and triceps.

  • WU: Warm Up (10-15 reps)
  • WS: Working Set (10-12 reps)
  1. KB Squats: 2 x WU | 5 x WS
  2. Body Weight (BW) Squats (Band): 2 x WU | 3 x WS
  3. Fire Hydrant (Band): 2 x WU | 3 x WS
  4. Triceps Extensions: 2 x WU | 4 x WS
  5. Bench Triceps Extensions: 2 x WU | 3 x WS
  6. Weighted Dips: 2 x WU | 5 x WS

Abs:

  1. Crunches: 4 x 50 reps
  2. Ab Twists: 4 x 50 reps
  3. Hip Raises: 4 x 30 reps
Stand on plates, while performing KB Squats. This will allow you to Squat lower.
Bands used for these exercises.

I hope you find this program useful and are able to push yourself to a new level. For more fitness tips and healthy eating tips, follow my wife’s Instagram page: kristiraeh

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