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Sunday, April 14, 2019

The Serious Workout Of The Week! Week 5 Presented by Beast Sports Nutrition

Welcome to another SWOD week Athletes and Warriors! 
This week is very special and should have you breathing a little sigh as every 5 weeks we institute an easy week. It doesn't mean you don't work this week, just the volume of work is lowered considerably to keep your muscles stimulated without the breakdown of more intense weeks. In essence this method helps your build muscle and in a way "tricks" your body into doing so. 

As always understand that this program was originally designed for a particular athlete. Adjust the weights, sets, reps and overall intensity to fit your fitness level. Please consult at doctor before engaging in any exercise or nutrition program

For your very own customized strength and conditioning program full access for just $5 click here

After this workout tip from Beast Sports Nutrition, we will get to this week's workout:






Week 5 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's Program
Week Difficulty: Very Easy
  View Printer Friendly Version*

Click on an Exercise Name to view a description of that exercise*
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Leg Press (45 Degree)
10 reps @ 570 lbs,5 reps @ 685 lbs,
6 reps @ 795 lbs 
3
   Video
Dumbbell Squat
8 reps @ 65 lbs 
4
   Video
Machine Leg Curl
10 reps @ 150 lbs 
5
   Video
Dumbbell Bench Press
8 reps @ 110 lbs 
6
   Video
Dumbbell Military Press
8 reps @ 75 lbs 
7
   Video
Dumbbell Rear Lateral Raise
10 reps @ 30 lbs 
8
   Video
Dumbbell Lying Triceps Extension
8 reps @ 40 lbs 
9
   Video
Reverse Crunches
17 reps,17 reps 
10
   Video
Bent Knee Crunches
39 reps,39 reps 


Week 5 - Day 2 (Sunday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Very Easy
  View Printer Friendly Version*

Click on an Exercise Name to view a description of that exercise*
SelectExercise NameSet and Rep Combinations
1
5 Minute Cardio Warmup
105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc. 
2
20 Minute Cardio Session
113 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity! 
3
5 Minute Cardio Session
120 Beats Per Minute. Here we go with a little more intensity! If this is too hard (or not hard enough) you can fine tune your recommended heart rate up or down to fit your individual needs. Have fun! 
4
5 Minute Easy Cooldown Activity
105 Beats Per Minute. This is a basic cooldown session. It is helpful to cooldown after your exercise session! If you have time, try to do a little stretching as well. 


Week 5 - Day 3 (Monday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Very Easy
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Back Extension
8 reps,8 reps 
3
   Video
Cable Close Grip Row (Low Pulley)
8 reps @ 205 lbs 
4
   Video
Lat Pulldown Close Grip Front
10 reps @ 165 lbs 
5
   Video
Dumbbell Lateral Raise
10 reps @ 38 lbs 
6
   Video
Dumbbell Rear Lateral Raise
10 reps @ 30 lbs 
7
   Video
Dumbbell Concentration Curl
10 reps @ 45 lbs 
8
   Video
Standing Toe Press
10 reps @ 230 lbs 
9
   Video
Reverse Crunches
17 reps,17 reps 
10
   Video
Alternate Heel Touchers
39 reps,39 reps 


Week 5 - Day 4 (Tuesday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Very Easy
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
5 Minute Cardio Warmup
105 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude! 
2
20 Minute Cardio Session
113 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity! 
3
10 Minute Cardio Session
120 Beats Per Minute. Stay focused during this more intense 10 minute section. Don't forget to monitor your heart rate periodically throughout your exercise session. Keep working hard and you will reach your goals! 
4
5 Minute Easy Cooldown Activity
105 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process! 


Week 5 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Very Easy
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Bench Press
10 reps @ 225 lbs,5 reps @ 270 lbs,
6 reps @ 315 lbs 
3
   Video
Dumbbell Incline Bench Press (30 Degree)
8 reps @ 95 lbs 
4
   Video
Machine Leg Extensions
10 reps @ 180 lbs 
5
   Video
Machine Leg Curl
10 reps @ 150 lbs 
6
   Video
Cable One Arm Row
10 reps @ 110 lbs 
7
   Video
Dumbbell Biceps Curl
10 reps @ 55 lbs 
8
   Video
Cable Triceps Pushdown
10 reps @ 155 lbs 
9
   Video
Bent Leg Knee Ups from Bench
20 reps,20 reps 
10
   Video
Bent Knee Crunches
39 reps,39 reps 


Week 5 - Day 6 (Thursday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Very Easy
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
5 Minute Cardio Warmup
105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great! 
2
20 Minute Cardio Session
113 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity! 
3
12 Minute Cardio Session
120 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four. 
4
5 Minute Easy Cooldown Activity
105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout! 
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