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Posted 07 March 2014 by CutAndJacked.com

Workout: Kane Sumabat


High Frequency Training

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High Frequency Training

Monday

(AM)

Heavy horizontal push/pull

  • Wide grip pull ups: 6 sets x 10 reps (2 min rest)
  • Bent over row: 3 sets x 8 reps* (2-3 min rest between sets)
  • Single arm dumbbell rows: 2 sets x 10 reps* (per arm/ alternate sides and rest 2-3 min rest performing same side)
  • Snatch grip rack pulls: 4 sets x 6 reps (2-3 min rest)
  • Barbell bench press (flat): 3 sets x 8 reps* (2-3 min rest)
  • Dumbbell incline bench (ideally 15-30 degrees): 2 sets x 10 reps* (2-3 min rest)

* On last set, it can be taken to concentric failure.

(PM)

Vertical Pull

  • Weighted wide grip pull-ups: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Front lever swings: 4 sets x 6 reps
  • V-bar pull downs: 3 sets x 8 reps
  • Stiff arm pull down: 2 sets x 12 reps
  • Wide grip pull down: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Vertical Push

  • Barbell push press: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Dumbbell press: 4 sets x 6 reps
  • Dumbbell laterals: 3 sets x 8 reps
  • Strict barbell press (no leg drive): 2 sets x 12 reps
  • Barbell push press: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Tuesday - Lower body

  • Seated calf raise: 4 sets x 12 reps (1 min rest)
  • Calf press (leg press): 4 sets x 12 reps (1 min rest)
  • Leg press: 4 sets x 12 reps (2-3 min rest)
  • Overhead squats: 6 sets x 6-12 reps
  • Leg extensions: 4 sets x 12 reps (1 min rest)
  • Lying leg curl: 1 set x 25 reps, 1x15, 1x10 (1 min rest after 1st set, 30sec rest after second set.)

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Wednesday

(AM)

Heavy vertical pull/push

  • Wide neutral grip pull-ups: 6 sets x 12 reps (2 min rest)
  • Close neutral grip weighted pull ups: 4 sets x 6 reps (2 min rest)
  • V-bar pulldowns: 3 sets x 8 reps* (2-3 min rest)
  • Strict barbell press (no leg drive): 3 sets x 10 reps* (2-3 min rest)
  • Dumbbell laterals: 3 sets x 10 reps* (2-3 min rest)
  • Overhead shrugs: 4 sets x 12 reps (2 min rest)

*On last set, it can be taken to concentric failure.

(PM)

Horizontal Pull

  • Chest supported rows: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Single arm dumbbell rows: 4 sets x 6 reps (per side)
  • Snatch grip rack pulls: 3 sets x 8 reps
  • Bent over raises: 2 sets x 12 reps
  • Low cable rows: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Horizontal Push

  • Flat barbell bench press: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Incline dumbbell press: 4 sets x 6 reps
  • Hammer strength Incline press: 3 sets x 8 reps
  • Incline dumbbell flyes: 2 sets x 12 reps
  • Incline (feet raised) pushups: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Thursday - Lower body

  • Seated calf raise: 6 sets x 8 reps (90 sec rest)
  • Calf press: 6 sets x 8 reps (90 sec rest)
  • Leg press: 6 sets x 8 reps (2-3 min rest)
  • Overhead squats: 8 sets x 4 - 8 reps

Friday - Lower body

  • Seated calf raise: 4 sets x 20 reps (90 sec rest)
  • Calf press: 4 sets x 20 reps (90 sec rest)
  • Leg press: 3 sets x 15 reps (2-3 min rest)
  • Leg extensions: 3 sets x 15 reps (1 min rest)
  • Single legged curls: 3 sets x 15 reps (per side/ 1 min rest)
  • Romanian deadlifts: 3 sets x 15 reps (90 seconds rest)

Saturday - Arms

  • Wide grip pull ups: 8 sets x 8 reps (90 seconds rest)
  • Reverse grip bench press: 4 sets x 8 reps * (2 min rest)
  • Overhead single arm cable extensions: 4 sets x 12 reps (per arm/ 90 seconds rest)
  • Dip machine: 1x25, 1x15, 1x10 (1 min rest after 1st set, 30sec rest after second set. Rest 1 min before proceeding to next exercise.)
  • Rope handle cable pressdown: 1 set x 25 reps , 1x15 reps , 1x10 reps (1 min rest after 1st set, 30 sec rest after second set. Rest 1 min before proceeding to next exercise.)
  • Superset
  • Reverse barbell curl: 4 sets x 12 reps (immediately followed by)
  • Barbell curl: 4 sets x 12 reps (90 seconds rest between cycles)
  • Incline hammer curls: 1 set x 25 reps , 1 x 15 reps , 1 x 10 reps (1 min rest after 1st set, 30 sec rest after second set.)

Sunday

Conditioning

• Superset ladder

• Perform 10 reps of chin ups immediately followed by 1 rep of overhead squats. With no rest or as little rest as possible in between return to do 9 chinups and 2 reps of overhead squats.

This continues until you perform 1 rep of chin ups and 10 overhead squats. Record total time.

Before every upper body day, perform 3 cycles of face pulls/pressdown supersets at the beginning of the workout. i.e., 40lbs./30 reps of face pulls supersetted with 15 reps pressdown to be repeated with no rest for 3 cycles.

Other upper body warm-ups can include: www.youtube.com/watch?v=AB9m6pVky-k

Lower body warm-ups can include the following: www.youtube.com/watch?v=mHzEkeI39Ro

And if you have access to foam roller: www.youtube.com/watch?v=Ci6qTOXRLL4

E-mail me any questions at timberwolftraining@gmail.com

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