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.
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FOR EXAMPLE: RB BACKROWS (20 RM)
*****AS SHOWN ON THE VIDEO DEMO
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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
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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..
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2-3 MINUTES COOL OFF AND STRETCH
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NOTE: 10 * (STANDS FOR REPEAT 10 TIMES) = 10 MINUTES
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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
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DAY 2 BACK AND BICEPS
WIDE GRIP LAT PULL DOWNS
CLOSE GRIP SEATED ROWS
RB STANDING BACKROWS (AS SEEN IN DEMO VIDEO)
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DUMBBELL HAMMER CURLS
INCLINE DUMBBELL CURLS
EZ CURL BAR BICEPS CURLS
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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
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STANDING CALF RAISE MACHINE
SEATED CALF RAISE MACHINE
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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
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FLOOR WEIGHTED HIP RAISES
SINGLE LEGGED KICKBACK MACHINE
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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
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DAY 6- OFF
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DAY 7- OFF
LETS RISE & CONQUER!!!!!
DAY 1
 DB FLAT BENCH PRESS |
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 SEATED CHEST PRESS MACHINE |
 DB FLAT BENCH FLY |
 CABLE TRICEPS PRESSDOWNS |
 ROPE TRICEPS OVERHEAD EXTENSIONS |
 EZ CURL BAR FLAT BENCH SKULL CRUSHER |
DAY 3
 LEG EXTENSIONS |
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 BARBELL SQUATS |
 LEG PRESS MACHINE |
 LYING LEG CURLS |
 DUMBBELL STIFF LEGGED DEADLIFTS*Use dumbbells* NEXT EXERCISE: SEATED LEG CURLS NOT SHOWN |
DAY 2
 WIDE GRIP LAT PULLDOWNS |
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 CLOSE GRIP LAT PULLDOWNS |
 ROPE STRAIGHT ARM PULLDOWNS |
 STANDING CABLE CURLS |
 INCLINE DUMBBELL CURLSS |
 EZ CURL BAR STANDING CURLS |
DAY 4
 DB SIDE RAISES*Use dumbbells* |
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 DB MILITARY PRESS*Use dumbbells* |
 REVERSE FLY MACHINE |
 DB SIDE SHRUGS*Use dumbbells* |
 BARBELL FRONT SHRUGS |
 FLOOR WEIGHTED HIP RAISES*Bosu optional* NEXT EXERCISE: SINGLE LEG KICKBACK MACHINE NOT SHOWN |
DAY 5
 KNEELING ROPE CRUNCHES |
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 DIP STATION LEG RAISES*Use Dip Station* |
 FLOOR JACKKNIVES*Resistance Band optional* |
 CRUNCH MACHINE SIDE CRUNCHES |
 SMITH MACHINE SIDE BENDS |
