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WITH MELIH F. COLOGLU

SEPTEMBER - 2017

PROGRESSIVE INTENSITY

TRAINING SYSTEM

...BY MELIH F. COLOGLU

 

I CANT BELIEVE WE ARE STARTING SEPTEMBER ALREADY, WHAT AN AMAZING SUMMER FILLED WITH FUN AND AMAZING RESULTS. THAT BEING SAID, WE ARE READY TO START BUILDING AN AMAZING FOUNDATION FOR OUR NEW SEASON... EXTREMELY EXCITED TO GET THIS MONTH STARTED..

 

WEEKS 1 & 3 CONSISTS OF 4 SETS USING YOUR (20 RM) FOR RESISTANCE. WE WILL COMPLETE 6 REPS, 8 REPS, 10 REPS AND 12 REPS WITH 30,45 AND 60 SECOND BREAKS.

 

FOR EXAMPLE:  RB BACKROWS (20 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

SET 1: 6 REPS

30 SECONDS REST

 

SET 2: 8 REPS

45 SECONDS BREAK

 

SET 3: 10 REPS

60 SECONDS BREAK
 

SET 4: 12 REPS

 

*****90 SECONDS BREAK AND MOVE ONTO THE NEXT EXERCISE OR THE OTHER SIDE..

 

SETS: AS SHOWN ABOVE

REPS: AS SHOWN ABOVE

REST: AS SHOWN ABOVE

 

______________________________

 

HIIT CARDIO: "10 BOX JUMPS & 10 MEDIUM SPEED JACKKNIVES - 30 SECONDS REST" OR CARDIO MACHINE OF CHOICE

ON DAYS 1,3&5! - CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!
 


2-3 MINUTES WARM UP AND STRETCHING
 

10 * (10 BOX JUMPS, 10 JACKKNIVES, 30 SECONDS REST) = TOTAL DURATION IS APPROX. 10 MINUTES..

2-3 MINUTES COOL OFF AND STRETCH
 

NOTE: 10 * (STANDS FOR REPEAT 10 TIMES) = 10 MINUTES

______________________________

DAY 1 CHEST AND TRICEPS - HIIT CARDIO AS SHOWN ABOVE
 

BARBELL FLAT BENCH PRESS

DUMBBELL FLAT BENCH FLY

DUMBBELL INCLINE BENCH PRESS
 

ROPE TRICEPS PRESS DOWNS

DIP MACHINE

DUMBBELL FLAT BENCH TRICEPS EXTENSIONS

 

DAY 2 BACK AND BICEPS
 

WIDE GRIP LAT PULL DOWNS

CLOSE GRIP SEATED ROWS

RB STANDING BACKROWS (AS SEEN IN DEMO VIDEO)

DUMBBELL HAMMER CURLS

INCLINE DUMBBELL CURLS

EZ CURL BAR BICEPS CURLS 

DAY 3- QUADS, HAMS AND CALF MUSCLES - HIIT CARDIO AS SHOWN ABOVE

DOUBLE THE REPS FOR CALF MUSCLES
 

LEG PRESS MACHINE

WALKING LUNGES

LEG EXTENSIONS
 

LYING LEG CURLS

SEATED LEG CURLS

BARBELL STIFF LEGGED DEADLIFTS

STANDING CALF RAISE MACHINE

SEATED CALF RAISE MACHINE

DAY 4- SHOULDERS&TRAPS/GLUTES

TRAPS FOR MALES ONLY / GLUTES FOR FEMALES ONLY

DOUBLE THE REPS FOR GLUTES
 

DUMBBELL SIDE RAISES

EZ CURL BAR FRONT RAISES

SEATED SHOULDER PRESS MACHINE
 

BARBELL FRONT SHRUGS

DUMBBELL SIDE SHRUGS

FLOOR WEIGHTED HIP RAISES

SINGLE LEGGED KICKBACK MACHINE

DAY 5- ABS&OBLIQUES - HIIT CARDIO AS SHOWN ABOVE

DOUBLE THE REPS
 

KNEELING ROPE CRUNCHES

CRUNCH MACHINE

FLOOR JACKKNIVES
 

CRUNCH MACHINE SIDE CRUNCHES

DUMBBELL SIDE BENDS

DAY 6- OFF
 

DAY 7- OFF
 

 

LETS RISE & CONQUER!!!!!

DAY 1

DB FLAT BENCH PRESS

DB FLAT BENCH PRESS

SEATED CHEST PRESS MACHINE

SEATED CHEST PRESS MACHINE

DB FLAT BENCH FLY

DB FLAT BENCH FLY

CABLE TRICEPS PRESSDOWNS

CABLE TRICEPS PRESSDOWNS

ROPE TRICEPS OVERHEAD EXTENSIONS

ROPE TRICEPS OVERHEAD EXTENSIONS

EZ CURL BAR FLAT BENCH SKULL CRUSHER

EZ CURL BAR FLAT BENCH SKULL CRUSHER

DAY 3

LEG EXTENSIONS

LEG EXTENSIONS

BARBELL SQUATS

BARBELL SQUATS

LEG PRESS MACHINE

LEG PRESS MACHINE

LYING LEG CURLS

LYING LEG CURLS

DUMBBELL STIFF LEGGED DEADLIFTS

DUMBBELL STIFF LEGGED DEADLIFTS

*Use dumbbells* NEXT EXERCISE: SEATED LEG CURLS NOT SHOWN

DAY 2

WIDE GRIP LAT PULLDOWNS

WIDE GRIP LAT PULLDOWNS

CLOSE GRIP LAT PULLDOWNS

CLOSE GRIP LAT PULLDOWNS

ROPE STRAIGHT ARM PULLDOWNS

ROPE STRAIGHT ARM PULLDOWNS

STANDING CABLE CURLS

STANDING CABLE CURLS

INCLINE DUMBBELL CURLSS

INCLINE DUMBBELL CURLSS

EZ CURL BAR STANDING CURLS

EZ CURL BAR STANDING CURLS

DAY 4

DB SIDE RAISES

DB SIDE RAISES

*Use dumbbells*

DB MILITARY PRESS

DB MILITARY PRESS

*Use dumbbells*

REVERSE FLY MACHINE

REVERSE FLY MACHINE

DB SIDE SHRUGS

DB SIDE SHRUGS

*Use dumbbells*

BARBELL FRONT SHRUGS

BARBELL FRONT SHRUGS

FLOOR WEIGHTED HIP RAISES

FLOOR WEIGHTED HIP RAISES

*Bosu optional* NEXT EXERCISE: SINGLE LEG KICKBACK MACHINE NOT SHOWN

DAY 5

KNEELING ROPE CRUNCHES

KNEELING ROPE CRUNCHES

DIP STATION LEG RAISES

DIP STATION LEG RAISES

*Use Dip Station*

FLOOR JACKKNIVES

FLOOR JACKKNIVES

*Resistance Band optional*

CRUNCH MACHINE SIDE CRUNCHES

CRUNCH MACHINE SIDE CRUNCHES

SMITH MACHINE SIDE BENDS

SMITH MACHINE SIDE BENDS

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