The Holiday Season Weightlifting Routine

December 4, 2009 by  
Filed under The Fitness Bug

We all know that you are about stuff yourself silly with food over the holiday season and unless you are a lucky high metabolism type like myself, you are going to get a little fat. (Although I’ve shown you ways to prevent it)

So… now that we are clear on the inevitable, it’s time to put together a workout routine that will help you get back into shape 4-6 weeks after the festive season is over.

What I have put together here is a routine that uses many of the fitness principles that I have used on stayfitbug.com thus far and will help you get rid of fat loss and emphasis muscle growth.

(Week 1)

Mon (13-15reps)/ Wed (10-12reps)/ Fri (8-10reps) Superset:
Incline Bench Press 3sets (No Rest)
Close Grip Chinups (Palms facing you) 3sets (60 seconds)

Superset:
Upright Rows 1 set (No Rest)
Bent Over Laterals 1 set (60 seconds)

Superset: Seated Incline Hammer Curls 2sets (No Rest)
Triceps Dips 2 sets (60 seconds)

Giant set:
Lunges 3 sets (No Rest)
Leg Curls 3 sets (No Rest)
Squats 3 sets (No Rest)
Calf Raises 3 sets (60 seconds)
(Use either the machine or Barbell used for Squats)

(Week 2)
Mon (13-15reps)/Wed(10-12reps)/Fri(8-10reps)
Superset:
Incline Bench Press 4sets (No Rest)
Close Grip Chinups (Palms facing you) 4sets (60 seconds)

Superset:
Upright Rows 2 set (No Rest)
Bent Over Laterals 2 set (60 seconds)

Superset:
Seated Incline Hammer Curls 3sets (No Rest)
Triceps Dips 3 sets (60 seconds)

Giant set:
Lunges 4 sets (No Rest)
Leg Curls 4 sets (No Rest)
Squats 4 sets (No Rest)
Calf Raises 4 sets (No Rest)
(Use either the machine or Barbell used for Squats) (60 seconds)

(Week 3)
Mon (13-15reps)/Wed(10-12reps)/Fri(8-10reps)
Superset:
Incline Bench Press 5sets (No Rest)
Close Grip Chinups (Palms facing you) 5sets (60 seconds)

Superset:
Upright Rows 3 set (No Rest)
Bent Over Laterals 3 set (60 seconds)

Superset:
Seated Incline Hammer Curls 4sets (No Rest)
Triceps Dips 4 sets (60 seconds)

Giant set:
Lunges 5 sets (No Rest)
Leg Curls 5 sets (No Rest)
Squats 5 sets (No Rest)
Calf Raises 5 sets (60 seconds)
(Use either the machine or Barbell used for Squats)

Growth Phase (Weeks 4-6)
Mon(10-12reps)/Wed(8-10reps)/Fri(5-7reps)
Modified Compound Superset:
Incline Bench Press 3sets (Rest 90 seconds)
Close Grip Chinups (Palms facing you) 3sets (Rest 90 seconds)

Upright Rows 1 set (Rest 60 seconds)
Bent Over Laterals 1 set (Rest 60 seconds)

Superset:
Seated Incline Hammer Curls 2sets (Rest 90 seconds)
Triceps Dips 2 sets (Rest 90 seconds)

Modified Compound Giantset:
Lunges 3 sets (Rest 60 seconds)
Leg Curls 3 sets (Rest 60 seconds)
Squats 3 sets (Rest 60 seconds)
Calf Raises 3 sets (Rest 60 seconds)
(Use either the machine or Barbell used for Squats)

After week 6 go into Active Recovery Mode

Two full body workouts a week

A routine similar to the Growth Phase above performed only on Mondays and Thursdays with each set consisting of 10-12 reps (perform the same number of sets as suggested above).

Also, do 20 minutes of cardio , first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total rest day.

The most challenging of all 6 is week 3. You’ll see what I mean when you get there.  As long as you follow a good diet and keep your number of cheat days under control, you should be able to avoid the weight gain effects that the Holiday season will leave behind. In fact… forget about avoiding looking like shit… following this routine will probably make you look better.

Let the Holiday season begin.

See you in the comments

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