Hopefully if you guys are reading this, you’ve already made it through the first part of this workout series. If not, refer back to this post and give it a read. It’s always best to start from the beginning of a plan, rather than jump right in at another point. Things have been designed to build upon one another which taxes your body in a specific way. The order in which you follow this, in my humble opinion, is very important. Order and structure will lead to gains. So fight the urge to jump right in if this is the first time you’ve seen this workout and start with Part I.
From all the feedback we’ve been getting it seems like this workout is absolutely KILLER and, more importantly, helping you guys make progress. It has been so great to hear about all your successes in the first month. Keep it up, stick to the plan, and good things are sure to follow.
As I mentioned in the previous post, part II begins increasing the TUT (time under tension) your muscles will endure. This is an advanced technique which requires you to lift and lower the weight slooowlly. I’ll get to just how slowly in a few minutes. To accomplish this, we’re going to completely switch things up and lower the weight you’re lifting. This is a great way to ensure your gains continue as your body isn’t going to know what to do. When your body doesn’t know what to do, it can’t adapt to the stimulus, thereby leading towards consistent gains. There is nothing worse than putting the time and energy into doing the same routine day in, day out, for months on end, only to realize minimized gains at best. If you’re going to put the effort in, might as well follow a plan that makes it worthwhile. Part II makes things extremely worthwhile…
Now, when you see (+TUT) next to a workout day, it means every exercise should be performed using the technique described below. This technique will be increasing the total time under tension your muscle experiences. To do this properly, I want you to do two things: 1) On the lift (concentric) portion of a lift, count to 4 in your head. When you reach 4, you should have completely lifted the weight. 2)On the lower (eccentric) portion of a lift give it a full 2 count in your head. When you reach 2, you should have completely lowered the weight.
Working out in this format will result in a 6 second TUT for each repetition. Studies have shown that for each exercise, TUT between 40-70 seconds is most effective. I believe the higher end of this scale is best. That being said, most TUT exercises will be done for 8-12 reps. The exact number of repetitions isn’t as important; you want to be feeling the burn and enducing failure on your last rep. Whether that is rep 8 or rep 12 is less of a difference. You be the judge of where you are at, and if you need to increase/decrease the weight used, go for it. Biggest thing to make sure of, is you are doing full 4/2 counts (lift/lower), for a total of 6 seconds per repetition.
In addition, we’re going to be introducing you to a variety of cardio elements on cardio days. By cross-training, we’re going to continue to push the body and get you to burn off those stubborn LBs of body fat.
- Monday – 3 sets of 8-12 using TUT format: Dumbbell bench press, incline dumbbell bench press, skullcrushers, dumbbell military press, barbell upright row, barbell preacher curls. 100 crunches/100 bicycle crunches (perform crunches as you normally would, not with the TUT technique)
- Tuesday – 30 min HIIT cycling (20 seconds 100% intensity/40seconds 60% intensity, repeat for 30 minutes). 30 minutes jogging at a steady pace.
- Wednesday – 3 sets of 8-12 using TUT format: Squats, deadlifts, leg press machine, calve raises, hamstring curls.
- Thursday – 100 squat jumps/100 bodyweight squats/100 russian lunges/200 line jumps/50 burpees
- Friday – 3 sets of 8-12 using TUT format: Dumbbell bench press, incline dumbbell bench press, skullcrushers, dumbbell military press, barbell upright row, barbell preacher curls. 100 crunches/100 bicycle crunches (perform crunches as you normally would, not with the TUT technique)
Tips: On Thursday, perform each set of exercises in as few sets as possible. For weight days, you will want to lower the weight used so you can perform 8-12 reps with the TUT technique. You will want to completely fatigue by the last rep or two on your 2nd/3rd sets.
- Monday – 5 minutes of weighted speedskaters/rest 90 seconds/5 minutes high knees/rest 90 seconds/5 minutes jump rope. Repeat 3 more times.
- Tuesday – 3 sets of 8-12 using TUT format: Squats, bulgarian squats, reverse dumbbell lunges, calve raises, quad extension, hamstring curls. 100 box jumps.
- Wednesday – 20 minutes HIIT row machine (:20/1:00 format), 20 minutes HIIT sprinting (jog for .1, sprint for .1, repeat)
- Thursday – 3 sets of 8-12 using TUT format: Lat pulldowns, close grip rows, hammer curls, military press, dumbbell flys, incline dumbbell flys, dips, front dumbbell raises, dumbbell shrugs.
- Friday – 60 minutes HIIT jump roping (:45 jumping/45 seconds resting)
Tips: Continue to focus on counting slowly in your head. If you feel you are able to bump the weight up and still maintain the 4/2 lift/lower technique, feel free.
- Monday – 3 sets of 8-12 using TUT format: Bent over barbell rows, bench press, incline bench press, lateral dumbbell raises, incline bicep curls, tricep kickbacks, tricep rope pushdown, barbell upright rows. 100 leg raises/100 flutter kicks.
- Tuesday – Jump rope 30 minutes (2 minutes jumping/30 seconds rest. Repeat 15 times.) 20 minutes HIIT cycling (:30/1:30 format)
- Wednesday – 3 sets of 8-12 using TUT format: Leg press, deadlifts, squats, side barbell squats, sumo squats
- Thursday – Share It Fitness Challenge Workout Challenge: Black Diamond
- Friday – 3 sets of 8-12 using TUT format: Wide grip seated rows, lying dumbbell curls, barbell shrugs, arnold press, rear delt dumbbel flys, face pulls, cable rope curls, single arm dumbbell rows on bench
Tips: This week, we’ve included a Share It Fitness workout challenge. Give this a try to see how you stack up. These are very strenuous workouts, so don’t feel bad if you can’t make it all the way through. It’s a good way to gauge your progress.
- Monday – Share It Fitness Workout Challenge: Cross Eyes
- Tuesday – 3 sets of 8-12 using TUT format: Narrow stance leg press, wide stance leg press, dumbbell squats. In as few sets as possible: 150 box jumps, 50 step ups (Per leg. Hold dumbbells in each hand), 50 reverse step ups (ditto).
- Wednesday: 30 minutes HIIT row machine (:30/1 minute format), 30 minutes HIIT cycling (:40/1:20 format)
- Thursday – 3 sets of 8-12 using TUT format: Dumbbell bench press, skull crushers, incline dumbbell flys, lateral dumbbell raise, dumbbell pullovers, close grip bench press, dumbbell military press
- Friday – 45 minutes HIIT sprinting (:30/1:15 format), 15 minutes walking backwards at ~2.5 mph pace.
So there you have part II of this Total Body Blitz workout plan. Things have definitely increased in intensity from part 1, but you guys should easily be able to handle it, especially if you stuck with every workout in part I. As always, any questions, comments, or concerns, feel free to leave a note and I’ll get back to you ASAP!
Part III of the Total Body Blitz Workout Series found here.
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