Personal Best Part 2 Work-Outs

As promised:
Here is the detailed program that I wrote for a 65 year old man in athletic condition wishing to achieve a personal best bodyfat % and increase lean muscle mass, build chest, arms, legs and core strength.

Using principles that I learned from the great Juan Carlos Santana, the founder of Institute of Human Performance in Boca Raton, led to predictable results that you’ve seen in the photos.

In order to maximize training effect without wasting energy on B.S. exercises I chose the following three “quadplexes” or “Triplexes” to ensure that:
1. Every body part was challenged every workout.
2. The program led to bigger muscles and burned fat.
3. Recovery was built into the weekly volume.
4. The rep range is based on the muscle hypertrophy formula of 8-12′s and due to my respect for age and injuries the decision was to make sure I could get at least 10 reps in perfect form and use rate of perceived exertion as a gauge for how much weight to increase on the bar over time.

Monday and Friday workouts were for big bang for the buck exercises and Wednesdays for details (and some cool stuff).

Monday/Friday:
1. Quadplex: 3 Sets of each
Back Squat
Bench Press
Straight Bar Dead Hang Pull ups (weight vest added in block 2)
Straight Arm Hanging Feet Ups. (video)

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2. Triplex: 3 Sets of each
Double Kettlebell Single Leg Deadlift
Vortex Cable Push/Pull
High to Low Cable Chops

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3. Quadplex: 3 Sets of each
Double Kettlebell Goblet Squats (video)
Kettlebell One Arm Press Overhead (later progressed to bottoms up)
Stability Ball Triple Threats
1 Arm Dumbbell Rows (weight must be at least 1/2 of bench press)

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Wednesday lighter volume

1. Circuit 3-5 sets
Dumbbell Step-ups or Lunge Sequence
Kettlebell Swings
Ring Dips (video)
Various Grip Pull-ups (Ropes, Fat Cylinder, Reverse grip, Steel Ball Grips)
Kettlebell Get-up

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2. Arm and Ab Circuit
Dumbbell Biceps Curls (alternating)
Triceps Cable Extension using pre-exhaust or drop set. (video)
Kettlebell Ab Complex (video) or partner med-ball toss. (video)

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On Tuesday, Thursday and Saturday biofoam rollouts, stretching, and some light get ups, swings, sled push or hill runs kept me limber and hungry. If I used the Assault Air Bike for sprint protocols I would leave something else out to avoid overtraining.

Any adding of an exercise to the individual Tri or Quadplexes require that one be deleted. Train smart not stooopid.
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