slasher: weeks 1-4
the purpose of this phase is primarily building and shaping muscles as well as improving overall conditioning. this split is as follows:
day 1: arms & abs, Day 2: Legs, Day 3: cardio/core/recovery, day 4: chest & Back, Day 5: Shoulders & Core, Days 6&7: cardio/recovery
you will follow the first block of workouts for weeks 1 & 3, and the second for weeks 2&4. when you return to the workouts you've already done, you should have improved and be able to push more weight and increase intensity. for example, the weights you use in week 3 should be heavier than week one.
not only do we want to build muscle, but we want to shape it to. this is where we start to introduce metabolic conditioning at the end of every lifting day. Metabolic conditioning is a fancy way of saying cardio, functional cardio to be exact. we will utilize basic crossfit training concepts to increase your cardiovascular fitness and endurance through things like rowers, kettlebells, etc... last time I checked ellipticals aint gonna help you survive the zombie apocalypse.
without further ado...
day 1: monday gunday: arms, abs, & metabolic conditioning
trisets: preform all 3 exercises back to back with no rest, then rest 2 min before repeating x3 then moving onto the next triset. heavy reps to build strength, higher reps to build size & increase volume, and throwing some abs in there for good luck.
close grip bench press - 5 , seated alternating dumbbell hammer curl - 10, dragon flags (on bench) - 15
barbell curls- 5 , seated Dumbbell overhead tricep extensions - 10, kneeling rope cable crunch - 15
ez bar attachment cable tricep pushdowns - 15, ez bar attachment cable curls - 15, cable wood chops - 15/side
45 second Max effort row
45 second flr
day 2: werewolves on wheels: legs & metabolic conditioning
Supersets are utilized this day instead of trisets like the day before. same concept just with 2 exercises instead of 3. low reps again are for strength and density of the muscle, high reps to "pump." repeat each superset x3 before moving onto the next one
barbell back squat - 6 & lying leg curl machine - 12
dumbbell romanian deadlift - 6 & leg extension machine - 12
leg press - 30, 20, 10 & hack squat machine - 10,20,30 *pyramid & reverse pyramid method*
10 min amrap (as many rounds as possible in 10 minutes)
5 side med ball throws against wall
5 side med ball throws against wall (other side)
10 med ball overhead walking lunges
day 3: CHILLER: cardio/core/recovery
here in the training dungeons of death comes lifting we do not believe in rest days aka doing nothing. even though this is not a scheduled gym day, you gotta move your ass. It'll increase blood flow to your wrecked muscles, helping you process nutrients and improve and recover quicker. you think there are rest days in the zombie apocalypse too? no chance. here were just gonna do a steady state cardio, 20 minutes, nothing crazy, just move. im also a huge supporter of yoga stretches and foam rolling for recovery. do that too, freaks.
20-30 min walking on an incline treadmill (or outside.. or swimming.. or rowing... or biking.. whatever you enjoy!!!
max plank x3
basic flow - mountain to forward fold, halfway lift to mountain, mountain to down dog, down dog to up dog, up dog to Childs pose, Childs pose to pigeon ... x3
foam roll legs and back 5-10 min
day 4: REUTRN OF THE LIFTING DEAD: chest & back, metabolic conditioning
back to supersets! this time we're pyramiding the supersets (up in weight, lower in reps witch each set) paying tribute to how Arnold used to do it, and the mummy. but don't worry, well get back to trisets tomorrow. repeat each superset x3. *throws knife* stick around...
incline dumbbell chest press: 20, 15, 10, 5 & wide grip pull ups - as many as possible
flat barbell bench press (feet up - works the core! and will make you stronger for the next phase when our feet are down - powerlifting style) - 10 & bent over barbell rows - 10
cable crossover - 30, 20, 10 & single arm dumbbell rows 20, 19, 5/arm
pushups & burpees
day 5: DEMON DELTS: shoulders, abs, & Metabolic conditioning
time for those terrifying trisets again!! its the last lifting day of the week so make it count. here we start to introduce olympic style lifting in the metcon just a little bit. in the form of a power clean. don't be scared... yet.
strict standing barbell military presses - 5, bent over rear delt flies - 10, 1 minute plank
standing single arm dumbbell side lateral raises - 5/arm, seated dumbbell Arnold presses - 10, decline sit ups- 15
barbell shrugs - 5, rope face pull 10, hanging leg raises - 15
10 minute evil amrap
6 power cleans
60 sec max row
6 heavy med ball slams
days 6&7: light cardio & recovery
take a break from the gym but don't forget to move your ass!
stretching/yoga and foam rolling comes highly recommended!
day 1: pull of acid: back from the dead: back, biceps, & Metabolic conditioning
for these weeks we take a break from the supersets and trisets, focusing on mainly straight sets. How we increase volume, however, is by increasing the number of sets and decrease rest time between sets. straight from the necronomicon...
close grip pulldown 5x10
hammer strength machine low row 5x10
chin ups 4x failure
barbell bicep curls 6x6
standing alternating dumbbell curl 5x10
reverse grip ez bar preacher curl 4x15
assault bike sprints 30seconds x 5 - max effort
day 2: don't push the reaper: chest, triceps, & Metabolic conditioning
incline barbell bench press 6x6
flat bench feet elevated dumbbell fly 5x10
hammer strength machine alternating incline press 5x10
dips 4x failure
barbell skull crusher 6x6
tricep rope extensions 5x10
single arm dumbbell overhead extensions 4x15/arm
10 abmat situps w/ med ball chest throw against wall
30 second side plank
10 wall balls
30 second side plank (opposite side)
10 double unders
day 3: killer cardio: sprints
to switch it up from the steady state cardio and core days in weeks 1&3, we are going to run high intensity interval style cardio. this means go max effort for 30 seconds, rest for the 2 minutes completely.
sprint 30 sec / rest 2 minutes
yoga/dynamic stretching 15 min
day 4: sickening shoulders: shoulders, & Metabolic COnditioning
seated dumbbell military press 6x6
standing dumbbell lateral to front raises 5x10
behind the neck barbell presses 5x10
barbell shrugs 5x10
rear delt reverse cable flyes 4x15
10 hanging leg raises
day 5: the zombie walk: legs & metabolic conditioning
barbell front squat 6x6
barbell back squat 5x10
seated leg curl 5x10
leg press 5x10
weighted walking lunges 4x15 steps/leg
5 minutes max burpees
you know the drill.
lift weights. drink blood.