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.
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WE ARE STARTING THIS MONTH WITH A CHALLENGING REVERSE INTENSITY SYSTEM THAT WILL SHOCK THE BODY INTO 2018 PROGRESS!!!
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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.
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FOR EXAMPLE: DUMBBELL HAMMER CURLS (20 RM)
*****AS SHOWN ON THE VIDEO DEMO
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SET 1: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS
90 SECONDS REST
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SET 2: 7 REPS AT REGULAR SPEED - NO REST - 7 SUPER/SLOW REPS
90 SECONDS REST
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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..
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SETS: AS SHOWN ABOVE
REPS: AS SHOWN ABOVE
REST: AS SHOWN ABOVE
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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..
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2-3 MINUTES COOL OFF AND STRETCH
NOTE: 9 * (STANDS FOR REPEAT 9 TIMES) = 9 MINUTES
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DAY 1 CHEST AND TRICEPS - HIIT CARDIO AS SHOWN ABOVE
SEATED CHEST PRESS MACHINE
SINGLE ARM DUMBBELL BENCH PRESS
PUSH UPS
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INCLINE DUMBBELL CLOSE GRIP PRESS
ROPE TRICEPS PRESS DOWNS
SINGLE ARM DUMBBELL FLAT BENCH TRICEPS EXTENSIONS
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DAY 2 BACK AND BICEPS
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WIDE GRIP LAT PULL DOWNS
DUMBBELL PULLOVERS
CLOSE GRIP SEATED ROWS
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STRAIGHT BAR CURLS
DUMBBELL HAMMER CURLS
INCLINE DUMBBELL CURLS
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DAY 3- QUADS, HAMS AND CALF MUSCLES - HIIT CARDIO AS SHOWN ABOVE
DOUBLE THE REPS FOR CALF MUSCLES
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LEG EXTENSIONS
LEG PRESS MACHINE
BARBELL FRONT SQUATS
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SEATED LEG CURLS
LYING LEG CURLS
BARBELL STIFF LEGGED DEADLIFTS
STANDING CALF RAISE MACHINE
SEATED CALF RAISE MACHINE
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DAY 4- SHOULDERS&TRAPS
ARNOLD PRESSES
SEATED SIDE RAISE MACHINE
DUMBBELL SIDE RAISES
DUMBBELL FRONT SHRUGS
BARBELL SIDE SHRUGS
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DAY 5- ABS&OBLIQUES - HIIT CARDIO AS SHOWN ABOVE
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KNEELING ROPE CRUNCHES
CRUNCH MACHINE
SWISS BALL CRUNCHES
DUMBBELL SIDE BENDS
SWISS BALL CRUNCHES WITH TWIST
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DAY 6- OFF
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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!!!!!