Weight Training

Macro Cycle Workout

by Brian McGinnis on Jan.17, 2008, under Fitness, Weight Training

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The following workout plan was developed in conjunction with a certified trainer and friend.  The goal of this workout was to develop a more focused workout approach in order to avoid over-training. I began utilizing this training regime in January 2008 in order to train for the Sunfish US Nationals at Midwinters.  I did achieve great results with this plan and decided to share it for the benefit of anyone.

The plan calls for planned workouts Monday-Thursday focusing on specific body parts mixed in with core training on off days or post-workout.  It’s important not to neglect flexibility and balance training for ultimate results.

The cycle part of the workout is that every 4 weeks you mix up the number of repetitions and weight utilized accordingly.  The recommended repetitions are between 8-12 unless otherwise specified.  If 10 Repetitions is goal, you should not be able to do any more than 12. If you can, raise the weight. Prior to each workout routine, a 10-15 minute cardio warmup is recommended to get the muscles properly warmed up. Do not exceed 15 minutes or you will take away from your overall workout results. Abs should be performed every day 5-15 minutes. Mix up the routine by using stability ball, medicine ball, and crunches. Flexibility should alse be done every day post-workout.

(next 4 weeks) Split Routine (a) / (b)

Workout (a) Lower Body – Monday/Wednesday

  • Treadmill/Elliptical Progressive Warm-up
  • Deadlift 4 x 10
  • Smith Machine Squat 4 x 10
  • Dumbbell Step-up 3 x 10
  • Jump Squat (Dumbbell) 3 x 12 *20 lbs. dumbbells
  • Lever Seated Leg Curl 3 x 10
  • Calf Raise 3 x 12

Workout (b) Upper Body – Tuesday/Thursday

  • Upper Body Ergometer Warm-up
  • Bench Press 4 x 10 (1st set light)
  • Lat Pulldown (to the chest) 4 x 10
  • Shoulder Press 3 x 10
  • Seated Cable Row 3 x 10
  • Standing Cable Flys 3 x 10
  • Lateral Raise 3 x 10
  • Barbell Bicep Curl 3 x 10
  • Lying Tricep Extension 3 x 10

Workout (c) – Weekends, Either Day

  • Hip Abductors/Adductors
  • Wall Sits
  • Glutes
  • Hip Circuit on Mat
  • External Rotations (Rotator Cuff)
  • Stability Ball Exercises
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