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
- 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
- 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
- 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