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DAY ONE (LEGS)
Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-1)
Light Cardio (10 minutes)
2) LEGS VIDEO
BB Squats (2 x 6)
BB Squats (2 x 12)
Smith Machine Deep Squats (2 x 8-12)
Unilateral Leg Bicep Curl (2 x 8-12)
Standing/Seated Calf Raise (2 x 8-12)
3) CORE
Hanging Full Leg Raises (2 x 12)
Hanging Spider Splits (2 x 12)
4) CARDIO VIDEO
Treadmill light/moderate pace Level 6 incline/3.5 mph
Full Body Floor Routine – 24 movements
DAY TWO (CHEST)
Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-2)
Light Cardio (10 minutes)
2) CHEST VIDEO
Barbell BB Bench Press (2 x 6)
Barbell BB Bench Press (2 x 12)
Incline DB Press (2 x 8-12)
DB Flyes (2 x 8-12)
Cable Crossovers (2 x 8-12)
3) CORE
Swiss Ball Ab Cable Curls (2 x 15)
Kneeling Front Cable Crunches (2 x 50)
4) CARDIO VIDEO
Interval Sprint Training >75% VO₂
Full Body Floor Routine – 24 movements
DAY THREE (BACK)
Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-3)
Light Cardio (10 minutes)
2) BACK VIDEO
BB Deadlift (2 x 6)
BB Deadlift (2 x 12)
Close-Grip Side-Grip Chins (2 x 6-12)
Holly DB Snowboard Rows (2 x 8-12)
DB Pullovers (2 x 8-12)
3) CORE
Hyperextensions (2 x 25)
Reverse leg-raises (2 x 50)
4) CARDIO VIDEO
Treadmill moderate pace Level 6 incline/3.5 mph
Full Body Floor Routine – 24 movements
DAY FOUR (SHOULDERS)
Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-4)
Light Cardio (10 minutes)
Seated/Standing Overhead Front Press (2 x 6)
Seated/Standing Overhead Front Press (2 x 12)
DB Holly Shrugs Kneeling on Bench (2 x 12)
DB Side Laterals (2 x 12)
Bent-Over Cable Laterals (2 x 12)
3) CORE
Cable Torso Twists (2 x 25)
Lower/Upper Cable Wood Chops (2 x 12-20)
4) CARDIO VIDEO
Interval Sprint Training >75% VO₂
Full Body Floor Routine – 24 movements
DAY FIVE (ARMS)
Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-5)
Light Cardio (10 minutes)
2) ARMS VIDEO
Close-Grip Bench Press (2 x 6)
Lying Tricep Press (2 x 12)
Standing BB Curl (2 x 6)
Incline DB Curl (2 x 12)
BB Underhand Finger Wrist Curls (2 x 6)
Reverse Overhand Curls EZ Curl Bar (2 x 12)
3) CORE
Floor Mat AB Routine Multiple Sets
4) CARDIO VIDEO
Elliptical (5 minutes) max range (moderate intensity)
Full Body Routine – 24 movements
Training Objectives
- Improve muscle strength, muscle endurance, aerobic capacity, flexibility
- Increase lean mass, decrease or prevent the accumulation of storage fat
Training Principles
1) Train five days per week based on Five Steps To Health Audio Book
2) Each daily workout consists of five phases.
1) Warm-up (passive)
2) Resistance training (active)
3) Core training (active)
4) Cardio (active/passive)
5) Stretch (passive)
3) Combination powerlifting/bodybuilding program (powerbuilding)
4) One primary body part per workout.
5) High intensity, low volume (less = more)
6) Mixed muscle fiber involvement (slow, intermediate & fast twitch).
7) Symmetrical, balanced long term functional approach.
8) Obtain adequate fluid & electrolytes during workout (hydration).
9) Execute movements with precision (emphasize technique).
10) Warm-up thoroughly (3 warm-up sets - 12, 6 & 3 reps).
11) Control the weight, avoid using momentum.
12) Accentuate eccentric resistance (negative or lowering of weight).
13) Rest longer between heavy, compound movements (2-4 minutes).
14) Perform cardio segment at medium – high intensity.
15) Pre-workout protein shake (30-90 minutes before).
16) Post-workout recovery protein shake (ASAP).
17) Maintain adequate daily protein intake (positive nitrogen balance).
18) Eat systematically throughout the day in planned intervals to ensure nitrogen, insulin and glucose stability
19) Log each workout and record sets & reps achieved
20) Seek to make the exercise as difficult as possible
“Understanding how your body responds to both the momentum of your lifestyle and the impact of the exercise pattern you choose, is more than just an intellectual experience. It requires enormous maturity, a deep sense of confidence and absolute commitment.”
~ Dr.C