Cory's Five Day Health & Fitness Workout Routine

Philosophy. Never use physical exercise as a direct means of mentally managing your body weight (body composition) and especially body fat (adipose tissue). That is best achieved through optimum nutrition. Consume a whole food diet compatible with your genome and learn to manage your intake of macronutrients (fats, carbs and proteins).

The function of controlled exercise is to optimize form and function, improve resistance to stress and create an outstanding level of complete physical fitness including muscle strength, muscle endurance, aerobic capacity, flexibility and balance.

Five-Day Split Exercise Routine

This routine is excellent for building and maintaining healthy, functional lean mass, as well as all aspects of fitness including muscle strength, muscle endurance, aerobic capacity, flexibility and an ideal body composition. It essentially leaves no stone of functional health unturned. I follow this system year round as a main stay. For more insight regarding additional nutrition, lifestyle and training principles refer to Five Steps To Health, audio book four in the Cory Holly Series.

Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | ------------- | ------------- |------------- | ------------- |------------- Warm-Up | Warm-Up | Warm-Up | Warm-Up | Warm-Up Legs | Chest | Back | Shoulders | Arms Core | Core | Core | Core | Core Cardio | Cardio | Cardio | Cardio | Cardio Stretch | Stretch | Stretch | Stretch | Stretch

Sample Workout Protocol

DAY ONE (Legs)

1) WARM-UP

Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-1)
Light Cardio (10 minutes)

2) LEGS

BB Squats (2 x 6, 2 x 12)
Hack 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

Treadmill light/moderate pace (Level 6 incline/3.5 mph)

5) STRETCH

Full Body Floor Routine – 24 movements

DAY TWO (Chest)

1) WARM-UP

Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-2)
Light Cardio (10 minutes)

2) CHEST

Barbell BB Bench Press (2 x 6, 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 12)
Horizontal Hyper Floor Crunches (2 x 50)

4) CARDIO

Spinner/Lifecycle (10 minutes including three 30-second sprints >85% VO₂ max)

5) STRETCH

Full Body Floor Routine – 24 movements

DAY THREE (Back)

1) WARM-UP

Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-3)
Light Cardio (10 minutes)

2) BACK

BB Deadlift (2 x 6, 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)
Side Bends (2 x 25 alternate)
Reverse leg-raises (2 x 50)

4) CARDIO

Treadmill moderate pace (Level 6 incline/3.5 mph)

5) STRETCH

Full Body Floor Routine – 24 movements

DAY FOUR (Shoulders)

1) WARM-UP

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

2) SHOULDERS

Seated/Standing Overhead DB/BB Press ( 2 x 6, 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

Spinner/Lifecycle (10 minutes including three 30-second sprints >85% VO₂ max)

5) STRETCH

Full Body Floor Routine – 24 movements

DAY FIVE (Arms)

1) WARM-UP

Light Stretch
Circles (Move joints in natural circles)
Body Twist (Standing Front/Side Twist)
Rotator Cuff (Series-5)
Light Cardio (10 minutes)

2) ARMS

Triceps
Close-Grip Bench Press (2 x 6)
Bar Dips (2 x 12)

Biceps
Standing BB Curl (2 x 6)
Incline DB Curl ( 2 x 12)

Forearms
BB Underhand Wrist Curls (2 x 6)
Reverse Overhand Cable Curls using EZ Curl Bar (2 x 12)

3) CORE

Floor Mat AB Routine (front & side crunches, side leg raises, bridges, clam shell crunches)

4) CARDIO

Elliptical Machine (10 minutes max range >65% VO₂ max)

5) STRETCH

Full Body Routine – 24 movements

GUIDELINES

1. Train five days per week.
2. Each daily workout consists of the following 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.

As always...stay well and live free!

Dr.C

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