August Strength Training Workout (4 weeks)August 1st - August 31st
Synergistic (Goal-congruent method) Muscle training: "The push-pull method." Pros: Training synergistically allows you to train your muscles with even focus because every exercise you perform will be training at least one common muscle. Examples of synergistic training include training your chest and triceps on the same day because they both work out the triceps. Another example of this is working your lats (back) and your biceps, both training your biceps/ This type of of training is reffered to as the push-pull method because you will be performing all your pushing exercises on one day and all your pulling exercises on the next. Cons: The only true cost of training this way is that you don't get the stretch in your muscles during your weight-training session as you do in opposite-muscle training. In conclusion it is best if you periodically switch from one style to the next to shock your body with a different type of training.
Endurance/Fat Burning Training
Synergistic Training - Rest every other day
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Weeks 1 & 2
Day 1
Barbell bench press 3 sets of 10
Dumbbell incline bench press 3 sets of 12
Bench dips 3 sets till failure
Dumbbells triceps curls 3 sets of 15
Cable cross-overs 3 sets of 15
One-arm triceps extensions 3 sets of 15
Dips 3 sets till failure
Triceps kickbacks 3 sets of 15
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Day 2
Wide-grip lat pull down 3 sets of 10
T-bar row 3 sets of 12
Barbell curls 3 sets till failure
Concentration curls 3 sets of 15
Seated cable rows 3 sets of 15
Bent-over barbell rows 3 sets of 15
Hammer curls 3 sets of 12
Preacher Curls 3 sets of 15
Day 3
Jump squats 3 sets of 10
Power cleans 3 sets of 12
Dumbbell military press 3 sets of 10
Push press 3 sets of 12
Leg press 3 sets of 8
Bent-over lateral raises 3 sets of 15
Standing flys 3 sets of 12
Standing calf raises 3 sets of 20
Weeks 3 & 4
Day 1
Dumbbell bench press 3 sets of 10
Incline barbell bench press 3 sets of 12
Close-grip bench press 3 sets of 12
Skull crushers 3 sets of 15
Incline flys 3 sets of 15
Triceps push downs 3 sets of 15
Dips 3 sets till failure
One-arm triceps extensions 3 sets of 15
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Day 2
Close-grip pull-ups 3 sets till failure
Seated cable rows 3 sets of 10
Preacher curls 3 sets of 15
Concentration curls 3 sets of 15
Bent-over dumbbell rows 3 sets of 12
Hammer curls 3 sets of 15
Reverse wrist curls 3 sets 15
Close-grip lat pull downs 3 sets of 12
Day 3
Jump squats 3 sets of 10
Box steps 3 sets of 12
Barbell military press 3 sets of 10
Push ups 3 sets of 12
Squats 3 sets of 8
Upright rows 3 sets of 12
Front raises 3 sets of 15
Seated calf raises 3 sets of 20
Y Tri?
Mission:
RUNNING BUTT KICKS (20 reps)
e: Lie down in a prone position.
Stretch #2 – Arm Across Chest: Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm. 
