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workout system overview
The Roberts’ Workout System consists of strength workouts lasting from 45 minutes to 1 hour in duration. Running and swimming workouts last from 1/2 hour - 45 minutes each.
Strength Workouts are in a 4 day cycle:
Day 1 - Pushing Workouts: Chest-Shoulders-Triceps-Traps (Pulling Muscle)
Day 2 - Pulling Workouts: Back-Biceps-Forearms-Traps
Day 3 - Leg Workouts: Shins-Calfs-Glutts-Hamstrings-Thighs-Hips
Day 4 - ABs/Core Workouts: Lower ABs-Upper ABs-Obliques-Lower Back
For each muscle group worked you have 5 days before working out the same muscle group again.
Optional : Two-A-Day Workouts - ie. Day 1: Push/Pull ~ Day 2: Legs/ABs/Core
Strength Workout Key Points:
Do all exercises to failure - (Unless noted in the workout) To achieve failure, you go until you have too much muscle soreness, can not complete a full range of motion, or you can not use proper technique.
Speed of Motion - “3-5-3” meaning contract for 3 seconds - hold for 5 seconds - release 3 seconds. Do not use momentum or through the weight around. U good contraction control.
Breaks - If the recommended breaks between sets is one minute, stick to one minute. Do not decide to add exercises in between sets. Example: Curls 5 x 10 x 20 lbs with 1 min. rest and between sets, you do a set of lunges around the track for 4 mins. You took 3 extra minutes between sets and lost the effectiveness of the exercise.
Pyramid Workouts - Start at 1 rep and go up by 1 rep as high as you can and back down to 1 rep. Example: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Rest time between repetitions is equal to the time it took to do the last set.
ie. 5 rep count = 5 rest count
Max Repetitions to Failure - Pick a weight so when you complete a set to the desired number of repetitions you hit failure.
Definition or Failure
Can not complete full range of motion for the last rep.
Fail to use proper control or technique or if you have to use swinging or jerking the weight to do the reps. Using momentum.
Muscles fatigue or hurt from the contraction.
Drop Down Sets - Sets of 10 reps. Add increments or 5lbs - 10lbs to each set going up in weight for reps of 10. Take 1 minute breaks between sets. Once you get to a weight that you fail to get the 10 reps, drop the weight back down to the first weight used and complete a set of 10 reps. Yon have then completed the exercise.
Alternate Workouts - Alternate workouts are supplemental workouts you can do anytime in addition to the Primary workouts. Use alternate workouts to change it up from time to time.
NOTE: The above information is for Strength Training. Add the running, swimming and stretching workout schedules as part of your daily training program.
NEW !! My system to SUPER STRENGTH Read more..
Here you will be able to fine-tune your fitness / exercises
Exercise Mechanics with teach you the most efficient way to perform various exercises
Exercise TS will give you solutions to issues and limiting factors you are experiencing during exercising, running and swimming
Here you will find nutritional info along with a few recipes and food planning ideas
Here you will find my running calendar, videos of running techniques, and workouts
Here you will find my swimming calendar, videos of swimming techniques, and workouts
Here you will find stretching workouts
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