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WITH MELIH F. COLOGLU

DECEMBER - 2017

TRAINING SYSTEM

...BY MELIH F. COLOGLU

 

WELCOME TO THE LAST MONTH OF THE YEAR.  DECEMBER IS THE MONTH THAT IS DESIGNED TO CONQUER AND SET THE PACE FOR AN AMAZING NEW YEAR FILLED WITH SUCCESS IN TERMS OF FAMILY, BUSINESS, HEALTH AND FITNESS.

WE ARE STARTING THIS MONTH WITH A CHALLENGING REVERSE INTENSITY SYSTEM THAT WILL SHOCK THE BODY INTO 2018 PROGRESS!!!

THIS CHALLENGING SYSTEM CONSISTS OF COMPLETING A SET OF 7 REPS AT NORMAL SPEED IMMEDIATELY FOLLOWED BY 7 SUPER SLOW REPS TAKING 2 SECONDS ON BOTH THE NEGATIVE AND THE POSITIVE PORTIONS OF EACH REPETITION USING YOUR (20 RM) FOR RESISTANCE.

FOR EXAMPLE:  DUMBBELL HAMMER CURLS (20 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

 SET 1: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS

90 SECONDS REST

SET 2: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS

90 SECONDS REST

SET 3: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW 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: 20 SECONDS RUN IN PLACE, 20 ROCKING SIT UPS - 20 SECONDS REST - ON DAYS 1,3&5! - CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!

2-3 MINUTES WARM UP AND STRETCHING

 

9 * (20 SECONDS RUN IN PLACE, 20 ROCKING SIT UPS, 20 SECONDS REST) = TOTAL DURATION IS APPROX. 9 MINUTES..

2-3 MINUTES COOL OFF AND STRETCH
 

NOTE: 9 * (STANDS FOR REPEAT 9 TIMES) = 9 MINUTES

_____________________________


DAY 1 CHEST AND TRICEPS - HIIT CARDIO AS SHOWN ABOVE
 

SEATED CHEST PRESS MACHINE

SINGLE ARM DUMBBELL BENCH PRESS

PUSH UPS

INCLINE DUMBBELL CLOSE GRIP PRESS

ROPE TRICEPS PRESS DOWNS

SINGLE ARM DUMBBELL FLAT BENCH TRICEPS EXTENSIONS   

DAY 2 BACK AND BICEPS

WIDE GRIP LAT PULL DOWNS

DUMBBELL PULLOVERS

CLOSE GRIP SEATED ROWS

STRAIGHT BAR CURLS

DUMBBELL HAMMER CURLS

INCLINE DUMBBELL CURLS

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

DOUBLE THE REPS FOR CALF MUSCLES

LEG EXTENSIONS

LEG PRESS MACHINE

BARBELL FRONT SQUATS

SEATED LEG CURLS

LYING LEG CURLS

BARBELL STIFF LEGGED DEADLIFTS

 

STANDING CALF RAISE MACHINE

SEATED CALF RAISE MACHINE

 

DAY 4- SHOULDERS&TRAPS

 

ARNOLD PRESSES

SEATED SIDE RAISE MACHINE

DUMBBELL SIDE RAISES

 

DUMBBELL FRONT SHRUGS

BARBELL SIDE SHRUGS 

 

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

KNEELING ROPE CRUNCHES

CRUNCH MACHINE

SWISS BALL CRUNCHES

 

DUMBBELL SIDE BENDS

SWISS BALL CRUNCHES WITH TWIST

 

DAY 6- OFF
 

DAY 7- OFF
 

 

 

 


WE ARE READY TO DOMINATE EACH AND EVERY SINGLE DAY ONE STEP AT A TIME TO REACH OUR GOALS IN EVERY ASPECT!!!!!   

 

SO PROUD OF EVERYONE WHO HAS REACHED GOALS IN 2017 AND READY TO TAKE IT TO THE NEXT LEVEL!!!

 

HAPPY NEW YEAR 2018 HERE WE COME!!!!!

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 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 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 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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