CHI Mentorship Training Routine

DAY ONE (LEGS)

1) WARM-UP VIDEO

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

5) STRETCH VIDEO

Full Body Floor Routine – 24 movements


DAY TWO (CHEST)

1) WARM-UP VIDEO

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

5) STRETCH VIDEO

Full Body Floor Routine – 24 movements


DAY THREE (BACK)

1) WARM-UP VIDEO

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

5) STRETCH VIDEO

Full Body Floor Routine – 24 movements


DAY FOUR (SHOULDERS)

1) WARM-UP VIDEO

Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-4)
Light Cardio (10 minutes)

2) SHOULDERS VIDEO

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

5) STRETCH VIDEO

Full Body Floor Routine – 24 movements


DAY FIVE (ARMS)

1) WARM-UP VIDEO

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)

5) STRETCH VIDEO

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

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