My Heavy Duty Workouts – Part 3

I train every third day with my own modified 20-40 minute Heavy Duty (or High Intensity) training.

My weight training is divided into three workouts:

1. Chest, shoulders and triceps
2. Back, biceps and forearms
3. Thighs, calves and abs

I keep my muscles under continuous tension. The rests between exercises are so that my pulse and breathing go clearly down.

WORKOUT 3 (Sunday 24. November)

WARM-UP

• Dynamic Stretching 2-3 minutes
• Pilates Foam Roller roll-outs (upper back and shoulders) 1-2 minute
• rollouts with a high-roller for hamstrings

WEIGHTS (about 40 minutes)

THIGHS

Goblet Squat

• Warm-up: 10 reps / down 3-5 seconds / up 2-4 seconds
• Max 1: The same weight as in the warm-up set. Down 10 + staying down 10 seconds / up 15 seconds / down 10 + staying down 10 seconds
• Max 2: The same weight as in the previous sets and tempo 3-5 / 2-4 seconds. 10-15 reps + rest-pause 15 seconds + 3-5 reps + rest-pause 15 seconds + 2-3 reps

Bulgarian Split Squat

• Warm-up: 10 reps both legs / down 3-5 seconds / up 2-4 seconds
• Max: The same weight as in the warm-up set. Down 10 + staying down 10 seconds / up 10 seconds / down 10 + staying down 10 seconds

CALVES

Standing Dumbbell Calf Raise

• Warm-up: 10 reps / down 3-5 seconds / up 2-4 seconds
• Max 1. The same weight as in the warm-up set.
  • Bottom half: 8-12 reps
  • Top half: 8-12 reps
  • Bottom half: 8-12 reps
• Max 2: The same weight as in the previous sets. 15-20 reps + rest-pause 15 seconds + 10-15 reps + rest-pause 15 seconds + 5-10 reps

ABS

Lying Leg Raise (with ankle weights)

• Warm-up: 10 reps / up 2-4 seconds /  down 3-5 seconds
• Max 1: The same weights as in the warm-up set. Down 15 + up 15 seconds + down 15 seconds
• Max 2: The same weights as in the previous sets and tempo 2-4 / 3-5 seconds. 10-15 reps + rest-pause 15 seconds + 5-8 reps + rest-pause 15 seconds + 3-5 reps

COOL-DOWN

• Static Stretching
• Pilates rollouts for upper back and shoulders
• rollouts with a high-roller for hamstrings