J Dizzle fo’ Shizzle!

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Strength II

This is a 4-week program.  Each workout will be conducted once a week: Workout A on Tues, Workout B on Thurs, Workout C on Sat, and Workout D on Sun. Non-weight training days (Wed, Fri) will be 60 minutes of training with the heavy bag.  Interval training on the eliptical will be daily as follows:

• 5 minutes warm-up (Level 5)
• 1 minute (Level 25), 2  minutes (Level 15) (3 times)
• 5 minutes cool-down (Level 5)

Mondays will be off days.  I will begin this program 21 December 2010 and complete it 16 January 2011.

Workout A

1. Squat (4 sets; reps: 4, 4, 4, 12; 180 seconds rest)
2. Quarter squat (3 sets, 3 reps, 180 seconds rest)
3. Superset: good morning; dynamic lunge (3 sets, 8-10 reps, 90 seconds rest)
4. Swiss ball crunch (3 sets, 10 reps, 90 seconds rest)

Workout B

1. Superset: barbell bent-over row; barbell bench press (4 sets; reps: 4, 4, 4, 12; 180 seconds rest)
2. Superset: underhand-grip lat pulldown; dumbbell shoulder press (3 sets; reps: 4, 4, 12; 90 seconds rest)
3. Dumbbell upper-body Russian twist (3 sets, 10 reps, 90 seconds rest)

Workout C

1. Deadlift (4 sets; reps: 4, 4, 4, 12; 180 seconds rest)
2. Rack deadlift (3 sets, 3 reps, 180 seconds rest)
3. Superset: Bulgarian split squat; back extension (3 sets, 8-10 reps, 90 seconds rest)
4. Hanging leg raise (3 sets, 10 reps, 90 seconds rest)

Workout D

1. Superset: barbell push press; wide-grip lat pulldown (4 sets; reps: 4, 4, 4, 12; 180 seconds rest)
2. Superset: dumbbell incline bench press; cable seated row (3 sets; reps: 4, 4, 12; 90 seconds rest)
3. Dumbbell upper-body Russian twist (3 sets, 10 reps, 90 seconds rest)

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