Four to Five Day Workouts

Ok, before we get to some more of the workouts here is some Breaking News!!!!.....we DO NOT DO cardio first as we begin with weights.
Many of the facilities will tell/train their members this way hoping that they get tired and leave, allowing the flow of people in and out the doors. Well we at the Keys Express are smarter than that and we shall see results by training the K-Man's way as we want to save our energy for the weight bearing activity ( and use up our sugars/ glucose) then you can always will yourself to do cardio and guess which secondary fuel is used during this phase? that's right .....fat!  The beauty of these routines is you can do it 4 or 5 straight days or take a break through out the week or maybe  take weekends off  ( your choice)  During the 7 day period of each training session it goes to the opposite of where you were exercising, so your healing in one area while training the other. These are some examples of exercises ( there will be lots to choose from in the videos) and again track what you do with a training log.  Keep that brain of yours guessing.

Four Day Routine (all are 4 sets for 8 reps, also extra set to warm up at first.....12-15reps of that body part)

Day One Chest& Calves

A) Flat bench press or dumbbell press
B) Incline barbell press or dumbbell press
C) Pec Deck or pushups
CALVES
A) Seated or standing calves raise

Day Two Legs ( 5 min warm up on bike) & Abs
A) Squat or Leg Press
B) Leg Extensions or Lunges
C) Hamstring Curls
ABS
A) Bicycle Ab Maneuver ( elbow to opposite knee)
B) Helicopters ( obliques)

Day Three Shoulders & Triceps

A) Barbell or Dumbbell Press
B) Front Raises
C) Bent over Laterals ( rear delts)
D) Front Laterals

TRICEPS
A) Bench or Parallel bar dips
B) Pushdowns
C) Kickbacks



Day Four Back, Biceps & Abs

A) Wide grip chinup or lat pulldown
B) Seated row ( middle back)
C) Medium grip pullup
D Hyperextensions (lower back
BICEPS & ABS
A) Barbell curl
B) Seated dumbbell curl
C) 21s
A) Ab Crunch on ball.

Now after the workout ( approx 40mins) do cardio (30 mins) but again the 10x10x10 rule remember....10 mins on 3 different machines and change the order for each training session.

Five Day Routine

Use the Video to fill in the spaces....for the big muscle groups ie chest, legs, back and shoulders do 4 different exercises @ 8reps per. For the small...ie arms, abs calves 3sets @ 8reps per. Don't forget the cardio AFTER the weights....10x10x10
Day 1. Chest & Abs
Day 2. Legs
Day 3. Back & Calves
Day 4. Shoulders & Abs
Day 5. Arms ( Biceps& Triceps)

Another change up is to do either Supersets or Dropsets ( I know, too much info!) stop complaining...when you are done you'll be training all of your friends.                                                                                           Supersets; basically working two bodyparts that are opposite, so for example do a bicep curl then go right to a tricep dip or do a back chin up then to a chest exercise ( This works great if pressed for time, also its all business and no socializing with this routine haha)
Dropsets;
like the name implies say we did an exercise of 50lbs for 4 reps, then lay the weight down and immediately pick up half the weight (25lbs) and double the reps (8 in this case)  This is a great routine if working out by yourself and will activate your slow and fast twitch fibers ( remember at the beginning of this class we talk about the myths of muscles)

Let the transformation begin!!

Terry

Workouts

We will begin with a series of workout plans to appease everyone. All include weight bearing exercises as its been proven to burn more calories than just diet, or cardio and diet. That's what we call "skinny fat" as you're not taking advantage of the magic of your muscle factory that needs up to 50 calories per lb to maintain itself 24/7.

So first up this is for those folks that have only 2-3 days per week to workout ( 48hrs between sessions to give time for repair through nutrition/rest). We will have 10 exercises that train every part of the body so you will work each muscle group ( whatever weight you can do 15-20 reps) in 60 second intervals per stop, then move on to the next station. I will set it up so you will be “opposite” of where you just were to allow a small recovery (e.g., legs, then on to the chest and then back, etc). Rest a couple of minutes and repeat the circuit twice.....and no sass from anyone as you will be happy that I insisted when everyone staring at you as your walking down the beach.

A) Squats for Legs
B) Chest Press
C) Bicep Curl
D) Ab Crunch
E) Walking Lunges for Legs
F) Back Seated Row
G) Shoulder Press
H) Chest Pec Deck
I) Tricep Pushdowns
J) Back Lat Pulldown

Exhausted?  If you are unable to do the minute per exercise, rest a few seconds....then move onto the next station and work up to the allotted time per bodypart and remember use proper form.