TRAINING PROGRAM FOR THREE DAYS A WEEK FOR FOUR

(4) WEEKS(ONE DAY REST BETWEEN)

CHEST – BACK

SHOULDERS – LEGS

ARMS (BICEPS – TRICEPS – FOREARMS)

(EXPLANATIONS ABOUT “PYRAMID” IN TOTAL POWER TRAININIG:

WE TRAIN TWO MUSCLE GROUPS AT ONE TRAINNING AND ONE SET IS

ONE EXERCISE FOR THE FIRST MUSCLE - ONE FOR THE SECOND,

CONTINUESLY AS SUPER SET.

EXPLANATION ABOUT THE “PYRAMIDE”, HOW IT WORKS…

We begin with a warm up:

20 REP, (ONLY WITH THE BAR- 20KG BAR)+10 REP, (WITH 5 KG

PLATE ON EACH SIDE).

+

4 SETS OF 5 REP @ 60%-70%-80%-80%

+

4 SETS OF 3 REP @ 90%-100%-120%-130% WITH HELP FROM

SOMEBODY ELSE.

THE FOCUS HERE IS ON THE NEGATIVE PLYOMETRIC PHASE OF

THE MOVE. THREE COUNTS DOWN, ONE COUNT FOR THE

EXPLOSIVE PUSH UP NOTE: ASSISTANT WILL FOLLOW THE

RHYTHM ON THE PUSH UP.* DO NOT GET STUCK!!

+

1 SET OF 10 REP @ 50%, WITH “DOUBLE FORCE RHYTHM”. (AGAIN

3 SECONDS COUNT ON THE PLYOMETRIC DOWN, 1 SECOND ON

THE PUSH UP- EXPLOSIVE!!) THIS WILL FLUSH THE MUSCLES WITH

BLOOD FOR LACTIC ACID TO GO AND NEW CELLS TO COME!!

TOTAL POWER

1) PYRAMIDE

For warm up:

20 REP, (ONLY THE BAR - 20KG BAR) + 10 REP, (με 5+5 KG).

+

(4 SET OFF* 5 REP) IN 60%-70%-80%-80%

+

(4 SET OFF * 3 REP) IN 90 %-100%-120%-130% WITH HELP

FROM SOMEBODY ELSE AND FOCUS TO THE NEGATIVE

PLIOMETRIC FASE OF THE MOVE

+

1 SET OFF * 10 REP στο 50%, with “double force rhythm”.

ENDURANCE IN POWER

HERE WE ARE DOING 4 – 5 SETS OF *10 REP. IN 60%(1st set),

70%(2nd set), 80%(3rd set ), 80%(4th set).

BUT THERE ARE TWO(2) EXERCISES CONTINUESLY IN SUPER SET

RHYTHM FOR THE SAME MUSCLE GROUP AND THEN YOU GO

IMIDIATLY TO THE OTHER MUSCLE GROUP.THIS IS ONE SET.WE

ARE DOING 4 SETS LIKE THIS.

EXPLOSIVE POWER

HERE WE ARE AFTER EXPLOCIVE SO WE DO 4 TO 5 SETS OF * 10

OR 15 REP. IN 40%.

HERE ALSO WE HAVE TWO (2) EXERCISES FOR THE ONE MUSCLE

GROUP AND TWO (2) FOR THE OTHER, IN ONE SET etc.

CHEST - BACK

TOTAL POWER

PYRAMIDE

START WITH BARBELL INCLINE

BENCH PRESS, 20 REP. (ONLY WITH

THE BAR - 20KG BAR).

+

WIDE – GRIP LAT

PULL – DOWN

START FROM 20 KG

FOR 20 REP.

AND……

IMEDIATLY 5 TO 10 REP. PULL UPS (THE SETS ARE SO MANY AS

THE PULL-DOWNS ARE)

ENTURANCE IN POWER

4 – 5 SETS OF *10 REP. IN 60%(1st set), 70%(2nd set),

80%(3rd set ), 80%(4th set).

TWO EXERCISES FOR THE CHEST…4 SETS OF * 10 REP

DUMBBELL INCLINE FLY

1 2

+

+

CROSSOVER IN CABLES 4 SETS OF 10 REP.

AND :

IN SOUPER SET FOR THE BACK, TWO MORE EXERCISES

IMEDIATLY…

+

+

ONE ARM DUBBELL ROW

4 SETS OF 10 REP.

OR…

THE SAME EXERCISE WITH A BAR

EXPLOSIVE POWER

3) 4 TO 5 SETS OF * 10 OR 15 REP. @ 40%

SEATED IN PEC-DECK

+

+

4 SETS OF 10 REP. PULLOVER WITH A BAR

OR…WITH DUBBELL

AND…

4 SETS OF 10 REP. PUSH DOWNS WITH CAMBEL.

1

+

PULL DOWNS WITH CLOSE

GRIP IN FRONT OF THE

CHEST 4 SETS OF 10 REP.

SHOULDERS-LEGS

TOTAL POWER

1)PYRAMIDE

WARM UP:

MILITARY PRESS

BEHIND THE NECK

SEATED 20 REP,

ONLY THE BAR -

20KG BAR

+

10 REP, (WITH 5+5

KG).

OR IN FRONT OFF THE NECK…

OR

STEADY I TRANSFER THE BAR ABOVE MY HEAD IN FRONT AND

BACK AND AGAIN.

, , ,

,

+

SIDE LATERAL RAISE, EASY WITH LIGHT WEIGHT. ONE SET FOR

EVERY SET OF THE PYRAMIDE.

,

AND

AND

FOR THE LEGS I START SQUATS WITH ONLY THE BAR WITH 20KG

BAR 20 REP.

IN SQUATS WE BEQUERFUL, IN EVERY REPEAT JUST TO LOOK ALL

THE TIME UP.THIS WILL SEQUER OUR BACK

BUT WE WILL WORK IN SEMI

SQUATS ALWAYS LIKE IN THE FOTO BELOW NOT MORE LOW FROM

90 DEGREES ANGLE

, ,

OR IN A MACHINE

+

“GOOD MORNINGS”, ALL WITH ONLY THE 20kg BAR, AND SO

MUTCH SETS US MUTCH AS THE SETS OF THE PYRAMIDE WILL BE.

, ,

OR

LEG CURLS, IN THE

MACHINE.

I CONTINUE THE WARM UP IN THE MILITARY PRESS FOR THE

SHOULDERS PUTTING FROM EACH SIZE FROM 2,5KG OR 5KG OR

10KG,(IT DEPENS FROM THE LEVEL I AM) AND I EXECUTE 10 REP.

+

ALWAYS THE LATERAL RAISES*10 REP. AND I CONTINUE THE

WARM UP FOR THE LEGS IN SQUAT PUTTING 5KG OR 10KG OR

20KG IN EACH SIZE OF THE BAR,(IT DEPENS OF MY LEVEL AGAIN )

+

THE “GOOD MORNINGS” WHERE I PUT SLOW MORE WEIGHT IN

EVERY SET FOR *10 REP.

FROM THIS POINT I CONTINUE WITH 4 SET OF*5 REP. AND 4 SETS

OF*3 REP. AND 1 REP AT 50%, LIKE IT GO THE PYRAMIDE FOR THE

TOTAL POWER TRAINING

ENDURANSE IN POWER

2)4 OR 5 SETS OF *10 REP. @ 60%, 70%, 80%, 80%.

BURBELL ROW - CLOSE GRIP 4 SETS OF * 10 REP.

,

OR

OR

WITH DUMBBELLS

,

+

DUMBBELL RAISE IN FRONT 4 SETS OF* 10 REP.

,

AND IMEDIATLY FOR THE LEGS - 4 SETS OF 10 REP.

1. 2.

+

+

FOR THE CALFS - 4 SETS OF * 10 REP.

OR

IN THE MACHINES- 4 SETS OF *

10 REP.

EXPLOSIVE POWER

3) 4 OR 5 SETS OF * 10 OR 15 REP @ 40%

SEATED DUMBBELL PRESS - 4 SETS OF * 10 REP.

+

DUMBBELL REVERCE FLY 4 SETS OF * 10 REP

AND ..

AND…

EMEDIATLY IN SUPER SET RHYTHM FOR THE LEGS...

BURBELL LUNGE IN FRONT AND BACK - 4 SETS OF * 10 REP.

OR WITH DUMBBELLS… 2

+

+

STANDING CABLE FOR ADDUCTIONS- 4 SETS FOR* 10 REP.

AND

STANDING CABLE FOR ABDUCTIONS - 4 SETS FOR* 10 REP.

NOTISE:

I WOULD RECOMENTED THE DAY THAT YOU TRAIN SHOULDERS, TO

TRAIN ALSO ROTATORS WITH 4 + 4 SETS OF 20 REP.

EXERCISES FOR ROTATORS:

OUT-SIDE ROTATOR

EE

IN-SIDE ROTATOR

1. 2.

UP-SIDE ROTATOR

OUT-SIDE ROTATOR WITH A DUMBBELL

STEADY UP-ROTATOR

ARMS

(TRICEPS – BICEPS - FOREARMS)

TOTAL POWER

1) PYRAMIDE

BARBELL BENCH PRESS, CLOSE

GRIP, FOR TRICEPS START WITH

ONLY THE BAR 20KG BAR, 20 REP

I PUT 10KG IN EACH SIZE, 10

REP. ETC.

+

+

I CONTINUE THE PYRAMIDE AS I EXECUTE ALSO THE EXERCISE

FOR THE BICEPS STEADY, WITH A BAR, FOR 20 REP.

I AM PUTTING 2,5KG ON EACH SIZE FOR 10 REP. BECAURFULL TO

TWIST THE WRIST AND I CONTINUE THE PYRAMIDE WITH THE

EXERCIZE FOR THE TRICEPS ETC.

ENDURANCE IN POWER

2) 4 OR 5 SETS OF *10 REP. @ 60%, 70%, 80%, 80%.

FRANCHE PRESS OF TRICEPS WITH CAMBLE…

OR..

OR.

WITH A BARBELL - 4 SETS FOR* 10 REP.

+

IMIDIATLY, CABLE

TRICEPS PULL-

DOWNS - 4 SETS

OF * 10

REP.CLOSE GRIP

1

OR….

OR

STEADY, TRICEPS EXTENCION – 4 SETS FOR 10 REP.

AND IMMEDIATELY IN SUPER SET RHYTHM,SEATED WITH THE LEGS

ON THE AIR,OR STEADY DUMBBELL CURL FOR THE BICEPS BOTH

ARMS IN THE SAME TIME - 4 SETS FOR *10 REP.

, OR ,

+

+

BARBELL CURLS LYING AGAINST AN INCLINE - 4 SETS FOR* 10

REP.

EXPLOSIVE POWER

3) 4 OR 5 SETS OF* 10 OR 15 REP @ 40% - 50%

TRICEP EXTENCIONS WITH CAMBLE ABOVE THE HEAD WITH ALITLE

STOP IN THE END OF THE MOVE FOR 2 SEC. 4 SETS OF * 10 REP.

OR

OR

TRICEPS EXTENCION SEATED:

+

DEEPS.AS I GET USED TO THIS I CAN PUT

A BDUMBBELL BETWEEN MY LEGS.

OR

OR

DEEPS ON TWO BANGES- 4 SETS

FOR* 10 REP.

AND…

LYING CABLE CURLS TO THE FACE, CLOSE GRIP, - 4 SETS FOR 10

REP. OR CABLE PREACHER CURL.

+

+

BENT OVER BICEPS CURL, WITH ONE ARM EVERY TIME – 4 SETS

OF 10 REP.

OR SEATED…

AND FOR THE FOREARMS:

TWISTS WITH A BAR FOR 4 SETS OF 10 OR 12 REP.

ABDOMINALS :

IN EVERY TRAINNING WE DO, WE MUST DO

EXERCISES FOR THE UBDOMINALS.WE DO - 4-5

SETS OF 20 OR 30 REP.

,

WITH THE CABLE,

OR KICKING LIKE A FROG…….

OR CRUNCHES WITH A PLATE OF 5 TO 10 KG.

,

OR WITHOUT WEIGHTS…

FOR THE LOW AND MIDLE BACK:

THE SAME FOR THE BACK, WE MUST DO

REVERSE CRUNCHES FOR 4 OR 5 SETS OF

10 TO 15 REP.IN EVERY TRAINNING….

ALSO SUPERMANS REVERSES….

AND LEGS MOVES OF SWIMMING….

1 2

OPTIONS OF EXERSISES

OPTIONS FOR THE CHEST :

BENCH PRESS OPEN GRIP

WITH REVERSE GRIP

DICLINE OPEN GRIP

DUMBBELL BENCH PRESS

DUMBBELL BENCH FLYS

INCLINE BENCH DUMBBELL PRESS

DICLINE BENCH

DICLINE FLYS

CROSSOVER IN CAMBELS DOWN

UP

STRAIGHT A HEAD

BENCH IN CAMBELS

DICLINE

ONE STEP A HEAD!!!!!

UP WITH ONE ARM AT A TIME

AND DEEPS…

AND PUSH-UPS

1. 2.

EXERCISES WITH ELASTIC-BAENDS FOR THE CHEST:

THEIR USE IS FOR CONCETRATE THE BLOOD IN THE TERATORY WE

TARGET FOR GOOD WARM-UP OR AFTER A PERIOD OF NON TRAINNING OR

IJURY AND NOT SO MUCH FOR DEVELOPING OF THE POWER.

, ,

, ,

OPTIONS FOR THE BACK

DEATH LIFTS

DUMBBELL ROWING IN INCLINE BENCH

AND “goodmornings”

, ,

PULL-DOWNS BACK….. ROWING WITH BAR

WITH TOWEL OR. .CLOSE GRIP “V”

PULL-UPS

PULL-UPS OPEN GRIP BEHIND NECK AND TRANSFERING OF THE

BODY WRITE AND LEFT

STEADY ROWING WITH ELBOWS HIGH

CABLE EXTENSIONS ON THE BENCH

CABLE PULLING DOWNS

ROWING A BAR WITH ONE ARM

ROLLER BAR FRON AND BACK AGAIN

1.

OPTIONS FOR THE SHOULDERS:

PRESS IN FRONT OF THE NECK IN THE “smith” MACHINE

SHOULDER SHRUGS,

, , ,AND

RAISES OF A BAR IN FRONT

THIS EXERSISE IS CALL,”THE IRON CROSS” !

,

RAISING A BAR WITH CABLE

1. 2.

DECLINE DUMBBELL RAISES IN FRONT

SHOULDERS SHRUG WITH HEAVY DUMBELLS

EXTENCIONS LIKE DRAWING A SHORD.

LATERAL EXTENSIONS WITH CABLE

SIDE LATERAL EXTENSIONS FOR THE BACK

,

SHOULDER DUMBELL PRESS OVER THE HEAD

1. 2.

…… .

EXERCISES FOR THE SHOULDERS WITH ELASTIC BAENTS:

, , , ,

OPTIONS FOR THE LEGS :

,

SQUATS

, ,

SQUATS WITH DUMBELLS

1. ….

SQUATS WITHOUT WEIGHTS

,

AND FOR THE ADDOMINALS AND ABDOMINALS

, ,

SIDE MOVES

OPTIONS FOR THE :

,

SEATED OR STEADY

,

OPTIONS FOR THE ARMS-TRICEPS

FRENCH EXTENSIONS

,

TO THE CABLE OR STEADY WITH A BAR “Z”

OR WITH A DUMBELL

KICK-BACKS AT THE CABLE

EXTENSIONSWITH A DUMBELL OVER THE HEAD OR KICK-BACKS

WITH A DUMBELL SEATED

,

, ,

KICK-BACKS BUT ALSO CABLE PRESS STEADY WITH A ROPE.

OPTIONS FOR THE ARMS-BICEPS

BICEP-CURLS AT THE CABLE

, , ,

CONCETRATION WITH A DUMBELL

AND “Z” BAR OR IN SMITH MACHINE,

,

WITH THE CABLE AGAIN…

CHIN-UPS, OR WITH PLATES!

, , ,

BICEPS CURL WITH “Z” BAR

3

EXERCIZES WITH ELASTIC BAENTS FOR THE ARMS

KICK-BACKS

OPTIONS FOR THE FOREARMS:

,

FOREARMS CURLS BEHIND THE BODY

WITH DUMBELL SEATED…

BY CHRIS BAKAS

22/04/2013