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WITH MELIH F. COLOGLU

DECEMBER

 

3/4 TIMES PER WEEK - FULL BODY CIRCUIT

**HALVING TRAINING EDITION**

...BY MELIH F. COLOGLU

 

THIS MONTH, WE WILL COMPLETE THE HALVING TRAINING SYSTEM. FIRST YOU WILL START WITH 5 REPETITIONS, WITHOUT A BREAK, REDUCE THE RESISTANCE BY 25% AND COMPLETE 10 MORE REPETITIONS.


FOR EXAMPLE: SEATED CHEST PRESS MACHINE
 

COMPLETE 5 REPS - REDUCE RESISTANCE BY 25% - COMPLETE 10 MORE REPS

TAKE 30 SECONDS REST
REPEAT AGAIN

TAKE 30 SECONDS REST
 

MOVE ONTO THE NEXT EXERCISE AND COMPLETE THE ENTIRE LIST OF EXERICSES..

ONCE THE ENTIRE CIRCUIT IS COMPLETED.. TAKE A 3 MINUTE BREAK AND COMPLETE THE ENTIRE CIRCUIT ONE MORE TIME. 

 

SETS: AS SHOWN ABOVE

REPS: 5 + 10=15

REST: 30 SECONDS BETWEEN SETS AND EXERCISES  

NUMBER OF CIRCUITS: 2

REST PERIOD IN BETWEEN CIRCUITS: 3 MINUTES

DECEMBER (GYM) EXERCISES - IN THIS ORDER 

STANDING CHEST FLY
INCLINE DUMBBELL CURLS
DUMBBELL FLAT BENCH TRICEP EXTENSION
ARNOLD PRESS
EZ CURL BAR BACK SQUATS
SEATED LEG CURLS
STANDING CALF RAISE MACHINE
BARBELL FRONT SHRUGS
CRUNCH MACHINE WITH LEG RAISE
INCLINE BENCH LEG RAISE

THE CIRCUIT

 

STANDING CHEST FLY - CABLE MACHINE

DECLINE BENCH DUMBBELL PULLOVERS (TEKNIK VIDEOSU MEVCUT)

INCLINE DUMBBELL CURLS

DUMBBELL FLAT BENCH TRICEP EXTENSIONS

ARNOLD PRESS

EZ CURL BAR BACK SQUATS

SEATED LEG CURLS - SEATED CURL MACHINE

STANDING CALF RAISE MACHINE

BARBELL FRONT SHRUGS (ERKEKLER ICIN SADECE)

CRUNCH MACHINE WITH LEG RAISE

INCLINE BENCH LEG RAISE

DECEMBER (IN-HOME) EXERCISES - IN THIS ORDER

REQUIRED EQUIPMENT: RB=RESISTANCE BANDS & DUMBBELLS

RB CHEST FLY
RB BENT OVER BACK ROWS
RB TRICEP OVERHEAD EXTENSIONS
RB SIDE RAISES
RB HAMMER CURLS
RB FRONT SQUATS
WEIGHTED HIP RAISES
DUMBBELL STADING CALF RAISES
DUMBBELL SIDE SHRUGS
RB SINGLE LEG JACKNIFE
SIDE PLANKS


THE CIRCUIT

 

RB CHEST FLY

RB BENT OVER BACK ROWS

RB TRICEP OVERHEAD EXTENSIONS

RB SIDE RAISES

RB HAMMER CURLS

RB FRONT SQUATS

WEIGHTED HIP RAISES

DUMBBELL STANDING CALF RAISES

DUMBBELL SIDE SHRUGS (ERKEKLER ICIN SADECE)

RB SINGLE LEG JACKKNIFE

SIDE PLANKS

 

 

MODIFIED GERMAN VOLUME TRAINING SYSTEM

...BY MELIH F. COLOGLU

THIS MONTH IS A MODIFIED VERSION OF THE GVT SYSTEM.. YOU WILL COMPLETE 6 SETS OF 10 REPETITIONS TAKING ONLY 30 SECOND BREAKS IN BETWEEN SETS. YOU WILL USE A RESISTANCE THAT YOU COULD COMPLETE AROUND 25 REPS WITH IF YOU HAD TO DO 1 STRAIGHT SET..

 

FOR EXAMPLE: BARBELL INCLINE BENCH PRESS

 

SET 1: 10 REPS

30 SECONDS REST

SET 2: 10 REPS

30 SECONDS REST

SET 3: 10 REPS

30 SECONDS REST

SET 4: 10 REPS

30 SECONDS REST

SET 5: 10 REPS

30 SECONDS REST

SET 6: 10 REPS

 

2 MINUTES REST

 

MOVE ONTO THE NEXT EXERCISE

 

 

SETS: 6

REPS: AS SHOWN ABOVE

REST: AS SHOWN ABOVE

 

______________________________

 

 

HIIT: ELLIPTICAL OR CARDIO MACHINE OF CHOICE IF ELLIPTICAL IS NOT AVAILABLE - ON DAYS 1,3&5!

CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!

2-3 MINUTES WARM UP AND STRETCHING
 

9 * (15 SECONDS HIGH INTENSITY - 45 SECONDS LOW INTENSITY)

 

2-3 MINUTES COOL OFF AND STRETCH
 

NOTE: 9 *  (STANDS FOR REPEAT 9 TIMES)

 

______________________________

 

DAY 1 CHEST AND TRICEPS & HIIT CARDIO

BARBELL FLAT BENCH PRESS

BARBELL INCLINE BENCH PRESS

DUMBBELL INCLINE BENCH FLY

 

DECLINE BENCH DUMBBELL TRICEPS EXTENSIONS (EXERCISE OF THE MONTH VIDEO)

CABLE  SINGLE ARM TRICEP KICKBACK

SMITH MACHINE CLOSE GRIP FLAT BENCH PRESS

 

 

DAY 2 BACK AND BICEPS

BARBELL DEADLIFTS

CLOSE GRIP LAT PULL DOWNS

DECLINE BENCH DUMBBELL PULLOVERS (EXERCISE OF THE MONTH)

 

STRAIGHT BAR CURLS

STRAIGHT BAR REVERSE CURLS

PREACHER CURL MACHINE - HAMMER CURL GRIP

 

 

 

DAY 3 OFF

 

 

DAY 4 SHOULDERS, TRAPS, ABS&OBLIQUES - (HIIT CARDIO AS SHOWN ABOVE)

SEATED SHOULDER PRESS MACHINE

ARNOLD PRESS

BENT OVER DUMBBELL SIDE RAISES

BARBELL FRONT SHRUGS

DUMBBELL FRONT SHRUGS

 

CRUNCH MACHINE

SWISS BALL JACKKNIFE

DECLINE BENCH SIT-UP WITH TWIST

 

SMITH MACHINE SIDE BENDS

MEDICINE BALL TWISTS - MEDICINE BALL/WEIGHT PLATE

 

 


DAY 5 QUADS, HAMS AND CALF MUSCLES
SMITH MACHINE FRONT SQUATS

LEG PRESS MACHINE

LEG EXTENSIONS


DUMBBELL STIFF LEGGED DEADLIFTS
SEATED LEG CURLS

LYING LEG CURLS

 

STANDING CALF RAISE MACHINE
SEATED CALF RAISE MACHINE

 

 


DAY 6  HIIT CARDIO AS SHOWN ABOVE


DAY 7  OFF!
 

2015...HERE WE COME!

BARBELL FLAT BENCH PRESS

BARBELL FLAT BENCH PRESS

BARBELL INCLINE BENH PRESS

BARBELL INCLINE BENH PRESS

DUMBBELL INCLINE BENCH FLY

DUMBBELL INCLINE BENCH FLY

CABLE SINGLE ARM TRICEP KICKBACK

CABLE SINGLE ARM TRICEP KICKBACK

SMITH MACHINE FLAT BENCH PRESS

SMITH MACHINE FLAT BENCH PRESS

CLOSE GRIP

CLOSE GRIP LAT PULLDOWNS

CLOSE GRIP LAT PULLDOWNS

STRAIGHT BAR CURLS

STRAIGHT BAR CURLS

STRAIGHT BAR REVERSE CURLS

STRAIGHT BAR REVERSE CURLS

HAMMER CURL MACHINE

HAMMER CURL MACHINE

SEATED SHOULDER PRESS

SEATED SHOULDER PRESS

ARNOLD PRESS

ARNOLD PRESS

BENT OVER DUMBBELL SIDE RAISES

BENT OVER DUMBBELL SIDE RAISES

BARBELL FRONT SHRUGS

BARBELL FRONT SHRUGS

DUMBBELL FRONT SHRUGS

DUMBBELL FRONT SHRUGS

CRUNCH MACHINE

CRUNCH MACHINE

SWISS BALL JACKKNIFE

SWISS BALL JACKKNIFE

DECLINE BENCH SIT-UP WITH TWIST

DECLINE BENCH SIT-UP WITH TWIST

SMITH MACHINE SIDE BENDS

SMITH MACHINE SIDE BENDS

MEDICINE BALL TWISTS

MEDICINE BALL TWISTS

MEDICINE BALL/WEIGHT PLATE

SMITH MACHINE DEEP SQUAT

SMITH MACHINE DEEP SQUAT

USE BARBELL OR SMITH MACHINE

LEG PRESS MACHINE

LEG PRESS MACHINE

LEG EXTENSIONS

LEG EXTENSIONS

DUMBBELL STIFF LEGGED DEADLIFTS

DUMBBELL STIFF LEGGED DEADLIFTS

USE DUMBBELLS

SEATED LEG CURL MACHINE

SEATED LEG CURL MACHINE

USE SEATED MACHINE VERSION

LYING LEG CURLS

LYING LEG CURLS

STANDING CALF RAISES

STANDING CALF RAISES

SEATED CALF RAISES

SEATED CALF RAISES

USE SEATED CALF RAISE MACHINE

TREAT OF THE MONTH...

DESSERT OF THE MONTH...

SWEET POTATO SLIDERS

 

8 OZ. LEAN GROUND BEEF

2 SWEET POTATOES - MICROWAVE TO SOFTEN, THEN SLICE INTO 8 PIECES

1/2 CUP CORN

1/4 CUP SHREDDED CHEESE

2 TBSP. BBQ SAUCE

1 TSP. BLACK PEPPER

1 TSP. ONION POWDER

DASH OF MESQUITE BBQ SEASONING

DASH SALT

1/8 CUP DICED ONION

PARSLEY

LETTUCE

TOMATO

 

 

1. PREHEAT OVEN TO 375 DEGREES

2. POKE HOLES IN SWEET POTATOES AND COOK IN MICROWAVE UNTIL SOFTENED.

3. MIX ALL INGREDIENTS TOGETHER IN MIXING BOWL WHILE SWEET POTATOES COOK.

4. FORM MIXTURE INTO 4 SMALL PATTIES AND COOK ON STOVETOP, USING PAM.

5. SLICE SWEET POTATOES INTO 8 SLICES.

6. WHILE PATTIES ARE COOKING, PLACE SWEET POTATO SLICES IN OVEN ON TOP RACK FOR 10-15 MINUTES, UNTIL SLIGHTLY BROWNED.

7. LAYER PATTY, LETTUCE AND TOMATO BETWEEN 2 SWEET POTATO SLICES AND SERVE.

 

 

ENJOY!

MINI BOSTON CREAM PIES

 

4 MINI GRAHAM CRACKER CRUSTS

1 CUP COOL WHIP

3 TBSP. PHILADELPHIA WHIPPED CREAM CHEESE - BERRY FLAVOR

1 TBSP. PHILADELPHIA CREAM CHEESE - REDUCED FAT

1 CUP CHOCOLATE PUDDING

2 TBSP. GRAHAM CRACKER CRUMBS

GRATED DARK CHOCOLATE

DARK CHOCOLATE PRETZELS

 

 

1. MIX COOL WHIP AND CREAM CHEESES TOGETHER IN MIXING BOWL.

2. TAKE THE GRAHAM CRACKER CRUSTS AND PLACE 2 TBSP. CHOCOLATE PUDDING ON BOTTOM OF EACH ONE.

3. THEN TAKE A DOLLOP OF THE CREAM CHEESE MIXTURE AND PLACE ON TOP OF THE PUDDING.

4. SPRINKLE GRAHAM CRACKER CRUMBS ON TOP OF THE CREAM CHEESE MIXTURE.

5. LAYER COOL WHIP ON TOP AND SPRINKLE AGAIN WITH GRAHAM CRACKER CRUMBS.

6. GRATE DARK CHOCOLATE OVER THE PIE.

7. TOP WITH A CHOCOLATE PRETZEL.

 

 

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