It's finally time to get the next program ready to go. I love making workout programs in phases. Usually they last anywhere from 3 to 5 weeks. Sometimes, it's just a single phase, sometimes it's a 90 day, 3 phase split (*like P90X.) This particular phase, I'm going to kind of play with it. It's 4 workouts a week, again, no cardio. I may do an additional ab routine from time to time to keep them popping, but generally, here's what I'm doing.
I had to keep in mind my upcoming tour throughout June. We'll be living in hotels for several weeks and won't have access to a gym or weights, so I wanted to try a bodyweight routine.
Every set is only 3 reps. The differing breaks are noted along with total time per body part.
Monday:
Chest Dips - 15 minutes, 10 second break
Handstand Push-Ups - 15 minutes, 10 second break
Diamond Push-Ups - 10 minutes, 10 second break
Tuesday:
Chin-Ups - 15 minutes, 10 second break (moving to back rows when chin-ups fail) *(sets of 3)
One Leg Bench Step Ups - 15 minutes, alternating, so no break. *(sets of 5)
Alternating Calf Raises/V-Ups 15 minutes, SuperSet - no breaks. *(sets of 5)
Thursday:
Bench Press - 20 minutes, 20 second break *(sets of 3, deloading as needed)
Military Dumbbell Shoulder Press - 20 minutes, 20 second break *(sets of 3, deloading as needed)
Friday:
Squats - 20 minutes, 20 second break *(sets of 3, deloading as needed)
Alternating Bi/Tri sets - random/fun stuff. 20 minutes.
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