I've been absent from the blogosphere for the past couple of months. Reason being my computer is fucked. Battery needs to be replaced and the MacBook Pro model is so old, that a battery needs to be ordered.
(Since I've written this, the battery is ordered and I should have my computer back this week. Goal is to upgrade to a new one in November.)
Even still, I took on the challenge of crafting a workout program for a couple of friends, so I said "hell, why not. I'll let everyone get it."
So here you are. Weeks 1-4 of Que Strength.
Que Strength, Phase 1:
This is the introductory block for this program.
This is a basic meat and potatoes program starting out. It will ramp up over time, so don’t
become too impatient.
The program days are as follows:
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push
Day 6: rest
Day 7: Pull
And so on, so forth.......
Weeks 1-4:
Warmup: 10 minutes on an exercise bike at a semi challenging pace. There should be a LIGHT
sweat at the end of it. The warmup is only to raise your core body temp so the muscles being
trained aren’t completely cold.
Push: Chest, Shoulders, Triceps
Machine Press: 3 sets of 12, do your reps with an even tempo. Not too fast, not too slow. Feel
your chest working through the entire range of motion.
Incline press: 4 sets of 10
This is your bread and butter chest movement. To me this exercise is just as good, if not better,
than a flat bench. You won’t really go all the way down, you will stop the bar just a couple of
inches above your chest and power it back up. Pay attention to rep speed. Again, not too fast,
not too slow.
Dumbbell flye: 4 sets of 10
Best way to describe this exercise is try to remember you’re hugging a tree. Go for a strong
squeeze at the top of the movement and then a good stretch.
Laterals: 4 sets of 15, get some warmup sets (about 2 is fine) and dive into the work sets.
Rope Pressdown: this is a tricep pressdown, but with a rope. Make sure to squeeze your
Triceps as hard as you can. 4 sets of 15
Pull: back and bicep:
Lat Pulldowns: Get some good warmup sets in, then get right into your work sets. 4 sets of 12,
I want a good squeeze at the bottom, so make sure to flex your back as hard as possible
Dumbbell Rows: These will be done with both arms at the same time. Look at the video for
reference. 4 sets of 10
https://youtu.be/LktGPg-AkvY
Seated Rows: 2 sets of 15
Barbell Curls: 3 sets of 12
Legs:
Bicycle warmup: 5-10 minutes.
Seated leg curls: get some warmups in, then 4 sets of 12
Leg press: work up to a heavy sets, 4 sets of 12
Squats: 5 sets of 10
Stiff leg deadlifts: 3 sets of 12, get a good stretch.......see video
https://youtu.be/1uDiW5--rAE
Larry's note: This is nothing special. This is just a four week base. The fun starts the next four weeks. Everything goes up.
