WEEK CoMMENCING - 1st September 2020
*Check website for video tutorials of The Daily Workout exercises*
CURRENT TRAINING ROUTINE SPLIT - from 3rd August 2020
- PUSH (CHEST, SHOULDERS, TRICEPS)
- GLUTES/HAMMIES/CALVES
- PULL (LATS, TRAPS, BICEPS)
- ABS
- LEGS (QUADS, HAMMIES, GLUTES, CALVES)
- CHEST/SHOULDERS
- LATS/TRAPS
- QUADS/ADDUCTORS/ABDUCTORS
- BICEPS/TRICEPS/FOREARMS
- ABS
*Make sure you record your progress, as some exercises are repeated*
- PUSH (CHEST, SHOULDERS, TRICEPS)
- GLUTES/HAMMIES/CALVES
- PULL (LATS, TRAPS, BICEPS)
- ABS
- LEGS (QUADS, HAMMIES, GLUTES, CALVES)
- CHEST/SHOULDERS
- LATS/TRAPS
- QUADS/ADDUCTORS/ABDUCTORS
- BICEPS/TRICEPS/FOREARMS
- ABS
*Make sure you record your progress, as some exercises are repeated*
UNDERSTANDING YOUR WORKOUTS
They’re no rest days on the current routine, therefore you decide how you follow The Daily Workout into your schedule. At the end of my planned split, it restarts again.
Body Position
All exercises are executed with either neutral or shoulder width hand placement or leg stance unless stated otherwise
Weights, Sets and Reps
All exercises are executed at your weighted ability depending on your training goal for either strength, hypertrophy or endurance with 6 reps (strength), 10 reps (muscle gain), 15 reps (endurance) unless stated otherwise
Progression
Exercises may be repeated more frequently than others, therefore I would recommend that you track your weights etc. In order to progress each time you perform that exercise you must either increase the rep range, increase the set range, increase the weight or decrease the rest.
Rest
4-12 reps = 30-45 seconds
15+ reps = 45-60 seconds
Drop Sets
Complete your reps as listed and then immediately drop to a lighter weight and complete another set e.g. 15 reps @ working rate then 15 reps at lighter rate
Failure
No reps or tempo listed, work until you can't do any more
Superset
Complete 1st exercise and complete 2nd with no rest
Tri-Set
3 exercises similar to superset
Giant Set
4 or more exercises similar to superset
Pyramid Sets (15,12,10,10)
Anytime you see a pyramid set, you should try and increase the weight every set as the reps reduce.
Ladder/Tier Set
On the last set of the exercise, start with 1 rep, pause, 2 reps, pause, 3 reps, pause, all the way to 10 and back down to 1 with no rest.
Tempo/Time under tension
How long the section of the movement takes in seconds e.g. 4410
1st number = the negative/eccentric/lowering portion of the movement
2nd number = the pause/hold
3rd number = the positive/concentric/lifting portion of the movement
4th number = the pause/hold
They’re no rest days on the current routine, therefore you decide how you follow The Daily Workout into your schedule. At the end of my planned split, it restarts again.
Body Position
All exercises are executed with either neutral or shoulder width hand placement or leg stance unless stated otherwise
Weights, Sets and Reps
All exercises are executed at your weighted ability depending on your training goal for either strength, hypertrophy or endurance with 6 reps (strength), 10 reps (muscle gain), 15 reps (endurance) unless stated otherwise
Progression
Exercises may be repeated more frequently than others, therefore I would recommend that you track your weights etc. In order to progress each time you perform that exercise you must either increase the rep range, increase the set range, increase the weight or decrease the rest.
Rest
4-12 reps = 30-45 seconds
15+ reps = 45-60 seconds
Drop Sets
Complete your reps as listed and then immediately drop to a lighter weight and complete another set e.g. 15 reps @ working rate then 15 reps at lighter rate
Failure
No reps or tempo listed, work until you can't do any more
Superset
Complete 1st exercise and complete 2nd with no rest
Tri-Set
3 exercises similar to superset
Giant Set
4 or more exercises similar to superset
Pyramid Sets (15,12,10,10)
Anytime you see a pyramid set, you should try and increase the weight every set as the reps reduce.
Ladder/Tier Set
On the last set of the exercise, start with 1 rep, pause, 2 reps, pause, 3 reps, pause, all the way to 10 and back down to 1 with no rest.
Tempo/Time under tension
How long the section of the movement takes in seconds e.g. 4410
1st number = the negative/eccentric/lowering portion of the movement
2nd number = the pause/hold
3rd number = the positive/concentric/lifting portion of the movement
4th number = the pause/hold
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