August Figure Training
This packet contains:
Construction Zone Advanced Weight Training
Functional Workout
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SAVAGE ONLINE PROGRAMS
August 2010 Figure Training
PLEASE SEE BELOW FOR ANY WORKOUT GUIDELINES
R = REST
Sets/Reps
R
Sets/Reps
R
Sets/Reps
R
WEEK 1
R
WEEK 2
R
WEEK 3
R
WEEK 4
R
Smith Military presses
12,10,10,8,6
30s
10,8,8,6,6
45s
8,8,6,6,12
45s
12,10,10,8,6
30s
BB or DB front raises PRONE on incline bench
12,12,10,10
0
12,12,10,10
0
10,10,8,8
0
10,10,8,8
0
3x15
45s
3x15
45s
3x15
45s
3x15
45s
12,10,10,8,6
30s
12,10,8,8,6
30s
10,10,8,8,12
45s
12,10,10,8,6
30s
A (Chest and Shoulders)
DB rear delt flyes PRONE on incline bench (light weight)
Incline BB Chest Press
Cable flyes from floor to chest height (heavy)
DB Arnold Presses (light)
Sets/Reps
3x8
0
3x8
0
3x10
0
3x10
0
3x15
45s
3x15
45s
3x15
45s
3x15
45s
DB pullovers (lying on a flatbench)
3x10
0
3x10
0
3x8
0
3x8
0
Push ups
3xF
45s
3xF
45s
3xF
45s
3xF
45s
WEEK 1
R
WEEK 2
R
WEEK 3
R
WEEK 4
R
12,10,8
30s
12,10,8
30s
12,10,8
30s
12,10,8
30s
B (Arms)
BB bicep curls (straight bar or curl bar)
Preacher curls with bar
3x12
0
3x12
0
3x12
0
3x12
0
DB Hammer curls, alternaing arms
3x10
30s
3x10
30s
3x10
30s
3x10
30s
3 x 10
0
3x10
0
3x12
0
3x12
0
3x20
30s
3x20
30s
3x20
30s
3x20
30s
3xAMAP
0
3xAMAP
0
3xAMAP
0
3xAMAP
0
3x15
30s
3x15
30s
3x15
30s
3x15
30s
Tricep push ups on medicine ball, on toes
Russian Twists with med ball, feet up off floor
Dips (bodyweight on Dip bar)
Dips on bench with feet on a ball
C (Legs)
WEEK 1
R
WEEK 2
R
WEEK 3
R
WEEK 4
R
Smith knee up reverse lunges
3x10
0
3x10
0
3x10
0
3x10
0
Smith Plie Squats
3x10
0
3x10
0
3x10
0
3x10
0
Smith Plie Squats on toes
3x10
45s
3x10
45s
3x10
45s
3x10
45s
Leg press with narrow stance
4x20
0
4x20
0
4x20
0
4x20
0
Lateral hop overs on bench or high aerobics step
4x20
30s
4x20
30s
4x20
30s
4x20
30s
Straight leg hip extensions on cable (kneeling on bench)
3x15
0
3x15
0
3x15
0
3x15
0
Side step walk with resistance band around ankles
3x10
30s
3x10
30s
3x10
30s
3x10
30s
45s
3x10,10,10
45s
3x10,10,10
45s
3x10,10,10
45s
WEEK 1
R
WEEK 2
R
WEEK 3
R
WEEK 4
R
40T
45s
40T
45s
50T
45s
50T
45s
0
4x12,12,10,10
0
4x12,12,10,10
0
4x12,12,10,10
0
30s
4x12
30s
4x12
30s
4x12
30s
Leg extension drop set (drop the weight on each set of 10) 3x10,10,10
D (Back)
Wide grip pull ups
Bent over Wide grip BB rows
4x12,12,10,10
Back extension on Roman Chair, arms extended overhead
4x12
Single arm seated cable row
4x10
0
4x10
0
4x10
0
4X10
0
Bend over DB flyes
4x10
30s
4x10
30s
4x10
30s
4x10
30s
Handing leg raises (straight legs)
4x10
0
4x10
0
4x12
0
4x12
0
Planks with hip twists
4x25
30s
4x25
30s
4x25
30s
4x25
30s
D (Legs)
BB Deadlifts
WEEK 1
R
WEEK 2
R
WEEK 3
R
WEEK 4
R
12,10,10,8,6
45s
12,10,10,8,6
45s
12,10,8,6,10
45s
12,10,8,6,10
45s
S/L deadlifts with DB
3x10
0
3x10
0
3x10
0
3x10
0
Split Squats with DB
3x12
30s
3x12
30s
3x12
30s
3x12
30s
Prone hamstring curls
12,10,8
0
12,10,8
0
12,10,8
0
12,10,8
0
Calf Press
3x8
0
3x8
0
3x10
0
3x10
0
Pogos (rapid hops on balls of feet, keep gluts/hams tight!)
45s
30s
45s
30s
45s
30s
45s
30s
Schedule:
Abbreviations
Day 1:
A
DB=Dumbbell
Day 2:
B
Day 3: C
Day 4: Supplemental
Day 5: D
Day 6: E
Day 7: Rest
Notes
Superset exersies that are listed without a space between them.
For pullups, do as many sets as possible to get to 40 or 50 total reps.
BB=Barbell
SB=Stability Ball
S/L = single leg
D/L = double leg
F = failure
T= total reps
Figure August Functional Workout
Do this workout outside if weather permits. The fresh air is good for you, but make sure
to wear sunscreen!
Dynamic Warm-up: Jog or walk briskly for 5 minutes. Perform the following dynamic
stretches: walking lunges (thinker), zombies, quad walks, lateral lunge windmill, inch
worms.
Set 1:
each.
1.
2.
3.
4.
5.
6.
7.
8.
You will need a stopwatch. Perform all exercises consecutively, for 30 seconds
For weeks 1 and 2, do this set 2x. For weeks 3 and 4, do it 3x.
Squat knee lift (hands behind head – touch knee to elbow)
push-ups (as many as you can on your toes, then drop to knees)
heel clicks
walking plank
jump lunge
plank knee twist
lateral touch lunge
run (faster than a jog)
Set 2: 4 Point Drill – each exercise will be done 4 ways. For weeks 1 and 2, do this set
2x. For weeks 3 and 4, do it 3x.
1. BC – 10 steps forward, 10 steps backward, 5 steps right, 5 steps left
2. Lunge – 5 front, 5 back, 5 right, 5 left
3. Push-ups – 4 with the right hand staggered in front, 4 with the left hand
staggered in front, 4 wide, 4 narrow
4. Squat jumps – 5 with feet shoulder width, 5 with a wide stance, 5 with a 180 turn
to the right, 5 with a 180 turn to the left
5. Abs Around the World – (feet straight up) 10 regular crunches with hands behind
head, 10 right oblique crunches, 10 left oblique crunches, 10 reverse curls (hips
come up)
Set 3: You will need a stopwatch. For weeks 1 and 2, do this set 2x. For weeks 3 and 4,
do it 3x.
1. Burpees 5x
2. Bench dips* 20x (10 w/R leg lifted, 10 w/L leg lifted)
3. Lateral hops side to side :30 (get your feet up like you are jumping over
something)
4. Floor jacks 20x
*For bench dips, if you are outside, use objects such as steps, benches, picnic tables, or
playsets.