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WITH MELIH F. COLOGLU

AUGUST

POWER & STRENGTH TRAINING SYSTEM

...BY MELIH F. COLOGLU

WHAT AN AMAZING WAY TO START THE MONTH OF AUGUST. THIS MONTH IS ALL ABOUT FINISHING UP THE SUMMER STRONG AND BUILDING A STRONGER FOUNDATION FOR THE NEXT SEASON COMING UP...

 

WEEKS 1 & 3 CONSISTS OF POWER AND STRENGTH TRAINING SYSTEM. THIS VERSION IS 3 SETS OF 8 REPS USING A RESISTANCE THAT YOU CAN COMPLETE 10 REPETITIONS WITH (10 RM). HERE IS THE EXCITING PART, AFTER THE 3RD SET OF EACH EXERCISE, WE WILL COMPLETE 15 PUSH UPS NO MATTER WHAT THE MAIN EXERCISE IS.

 

FOR EXAMPLE:   SEATED CHEST PRESS MACHINE (10 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

SET 1: 8 REPS

90 SECONDS REST

 

SET 2: 8 REPS

90 SECONDS BREAK

 

SET 3: 8 REPS - NO REST - RIGHT INTO 15 PUSH UPS 
 

*****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: "20 CRUNCHES WITH TWIST - 10 PULSING LUNGES" OR CARDIO MACHINE OF CHOICE - ON DAYS 1,3&5! - CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!
 


2-3 MINUTES WARM UP AND STRETCHING
 

12 * (20 CRUNCHES WITH TWIST,10 PULSING LUNGE WALKS, 30 SECONDS REST) = TOTAL DURATION IS APPROX. 10-12 MINUTES

 

2-3 MINUTES COOL OFF AND STRETCH
 

NOTE: 12 * (STANDS FOR REPEAT 12 TIMES) = 10-12 MINUTES

______________________________

 


DAY 1 CHEST AND TRICEPS - HIIT CARDIO AS SHOWN ABOVE
 

DUMBBELL FLAT BENCH PRESS

DUMBBELL INCLINE BENCH PRESS

SEATED CHEST PRESS MACHINE (AS SHOWN ON THE VIDEO DEMO)
 

CABLE TRICEPS PRESS DOWNS

ROPE TRICEPS OVERHEAD EXTENSIONS

SMITH MACHINE CLOSE GRIP FLAT BENCH PRESS

 

DAY 2 BACK AND BICEPS
 

REVERSE GRIP LAT PULL DOWNS

ROPE STRAIGHT ARM PULL DOWNS

SINGLE ARM DUMBBELL BENT OVER ROWS

STANDING CABLE CURLS

PREACHER CURL MACHINE

EZ CURL BAR BICEP CURLS

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

DOUBLE THE REPS FOR CALF MUSCLES
 

SMITH MACHINE SQUATS

LEG PRESS MACHINE

HACK SQUATS

LYING LEG CURLS

SEATED LEG CURLS
 

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
 

BARBELL MILITARY PRESS

DUMBBELL MILITARY PRESS

DUMBBELL SIDE RAISES
 

SMITH MACHINE 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
 

CRUNCH MACHINE

KNEELING ROPE CRUNCHES

FLOOR JACKKNIVES
 

SWISS BALL CRUNCH WITH TWIST

DUMBBELL SIDE BENDS 

DAY 6- OFF
 

DAY 7- OFF
 

LET'S GO!!!!!

DAY 1

BARBELL FLAT BENCH PRESS

BARBELL FLAT BENCH PRESS

DB FLAT BENCH PRESS

DB FLAT BENCH PRESS

*Next Exercise Not Shown: CABLE CROSSOVERS*

ROPE TRICEP PRESS DOWNS

ROPE TRICEP PRESS DOWNS

DIP MACHINE

DIP MACHINE

SMITH MACHINE FLAT BENCH PRESS

SMITH MACHINE FLAT BENCH PRESS

*Close grip*

DAY 3

LEG PRESS MACHINE

LEG PRESS MACHINE

WALKING LUNGES

WALKING LUNGES

LEG EXTENSIONS

LEG EXTENSIONS

BARBELL STIFF LEGGED DEADLIFTS

BARBELL STIFF LEGGED DEADLIFTS

*Previous Exercise: SEATED LEG CURLS NOT SHOWN*

LYING LEG CURLS

LYING LEG CURLS

SEATED CALF RAISE MACHINE

SEATED CALF RAISE MACHINE

*Exercise Not Shown: STANDING CALF RAISE MACHINE

DAY 2

MEDIUM GRIP LAT PULLDOWNS

MEDIUM GRIP LAT PULLDOWNS

*DEMO VIDEO*

CLOSE GRIP SEATED ROWS

CLOSE GRIP SEATED ROWS

SINGLE ARM DUMBBELL BENT OVER ROWS

SINGLE ARM DUMBBELL BENT OVER ROWS

STRAIGHT BAR CURLS

STRAIGHT BAR CURLS

DUMBBELL HAMMER CURLS

DUMBBELL HAMMER CURLS

PREACHER CURLS

PREACHER CURLS

DAY 4

SMITH MACHINE SHOULDER PRESS

SMITH MACHINE SHOULDER PRESS

SINGLE ARM CABLE SIDE RAISE

SINGLE ARM CABLE SIDE RAISE

DUMBBELL BENT OVER SIDE RAISES

DUMBBELL BENT OVER SIDE RAISES

SMITH MACHINE FRONT SHRUGS

SMITH MACHINE FRONT SHRUGS

*Use SMITH MACHINE*

DUMBBELL SIDE SHRUGS

DUMBBELL SIDE SHRUGS

*Use DUMBBELLS*

EZ CURL BAR FRONT SQUATS

EZ CURL BAR FRONT SQUATS

*Exercise Not Shown: SINGLE LEGGED KICKBACK MACHINE*

DAY 5

CRUNCH MACHINE

CRUNCH MACHINE

SWISS BALL CRUNCHES

SWISS BALL CRUNCHES

KNEELING ROPE CRUNCHES

KNEELING ROPE CRUNCHES

SMITH MACHINE SIDE BENDS

SMITH MACHINE SIDE BENDS

CRUNCH MACHINE SIDE CRUNCHES

CRUNCH MACHINE SIDE CRUNCHES

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