Optimized Volume Training

Optimized Volume Training
NOTES
-Compound Movement (denoted X1*) to be superset with Isolation Movement (denoted X2**)
-Rest time between superset is 120 seconds
-Compound movement is tempo 2 to 1 (Negative to Movement)
-Isolation Movement is tempo 4 to 1 (Negative to Movement)
-Lifting Days 20 minute warmup/stretch


1st 4 WEEKS
Day 1 Chest/Biceps
A1) Bench Press Barbell 5x5*
A2) Flat Bench Dumbbell Fly 5x5**
B1) Incline Bench Press 5x5*
B2) Incline Bench Dumbbell Fly 5x5**
C1) Barbell/Easy Bar Curls 5x5*
C2) Reverse Curls 5x5**
D1) Preacher Curls 5x5*
D2) Dumbbell Curls 5x5**


Day 2 Legs/Abs
A1) Squats 5x5*
A2) Calf Raise 5x5**
B1) Lunge 5x5*
B2) Seated Leg Curl 5x5**
C1) Deadlift 5x5*
C2) Prone Leg Curl 5x5**
D1) Abdominals- Leg Raise 10x10*
D2) Obliques- Dumbbell lean 10x10**


Day 3 Cardiovascular Training
60-90 Minutes Low Intensity Cardio


Day 4 Back/Triceps
A1) Lateral Pull 5x5*
A2) Compound Row 5x5**
B1) Bent Over Barbell Row 5x5*
B2) Close Grip Cable Row 5x5**
C1) Weighted Dips 5x5*
C2) Pushdown 5x5**
D1) Close Grip Chest Press 5x5*
D2) SkullCrusher 5x5**


Day 5 Shoulders
A1) Shoulder Press 5x5*
A2) One Arm Side Lateral Raise**
B1) Arnold Dumbbell Shoulder Press 5x5*
B2) Dumbbell Shrugs 5x5**
C1) Barbell Front Row 5x5*
C2) Delt Raise 5x5**
D1) Abdominals- Crunch 10x10*
D2) Obliques- Twists 10x10**


Day 6 Cardiovascular Training
60-90 Minutes Low Intensity Cardio


Day 7 Cardiovascular Training
60-90 Minutes Low Intensity Cardio


2nd 4 WEEKS
Day 1 Chest/Biceps
A1) Bench Press Dumbbell 5x5*
A2) Flat Bench Dumbbell Pullover 5x5**
B1) Incline Bench Press 5x5*
B2) Decline Fly 5x5**
C1) Barbell/Easy Bar Curls 5x5*
C2) Zottman Curls 5x5**
D1) Preacher Curls 5x5*
D2) Hammer Curls 5x5**


Day 2 Legs/Abs
A1) Front Squats 5x5*
A2) Prone Leg Curl 5x5**
B1) Leg Press 5x5*
B2) Seated Leg Curl 5x5**
C1) Deadlift 5x5*
C2) Stiff Leg Deadlift 5x5**
D1) Abdominals 10x10*
D2) Obliques 10x10**


Day 3 Cardiovascular Training
60-90 Minutes Low Intensity Cardio


Day 4 Back/Triceps
A1) Pull Ups 5x5*
A2) One Armed Dumbbell Row 5x5**
B1) Close Grip Lateral Pull 5x5*
B2) Wide Grip Seated Row 5x5**
C1) Overhead Rope Tricep Extension 5x5*
C2) Tricep Pushdown 5x5**
D1) Weighted Dips 5x5*
D2) One Arm Tricep pushdown 5x5**


Day 5 Shoulders
A1) Dumbbell Shoulder Press 5x5*
A2) Dumbbell Lateral Raise**
B1) Clean and Press (Kettlebell?)5x5*
B2) Rear Delt (Pec Dec Machine) 5x5**
C1) Cable Front Raise 5x5*
C2) Front Plate Raise 5x5**
D1) Abdominals 10x10*
D2) Obliques 10x10**


Day 6 Cardiovascular Training
60-90 Minutes Low Intensity Cardio


Day 7 Cardiovascular Training
60-90 Minutes Low Intensity Cardio