6 Weeks To the New You

Full Body Training Rotation To Get Jacked

6 Weeks To the New You - Full Body Training Rotation To Get Jacked
By Chris Villa, NPC MPD Competitor

If you thought that getting in great shape was going to be easy, then sorry for your mistake. No way, my friend. You’re going to have to earn this and it doesn’t happen overnight, either. So quit the whining and get to work.

This is a training routine that has worked wonders for me and I am sure that if you give it a solid try, it’ll do the same for you. But it comes at a price – you’ll feel it for better or worse. You know – ‘no pain, no gain’ and all of that stuff is the truth. But once you can get passed that little inconvenience, you’ll love the way that you look and so will the people around you.

This is a 6-week rotation. Repeat this 2x for a total of 12 weeks

Week 1

Thighs
Warm up Leg press 3 sets (pyramid up in the weight and get blood in the muscle)
Then 3 working sets 12-15 reps.
Then 3 sets Squats 12-15 reps.
Then 3 sets Leg Extensions 12-15 reps.
then 3 sets Lunges 12-15 reps on each leg D-bells.

Hams
Warm up 4 sets Single Leg.
Then 4 working sets Single Leg 12-14 reps.
Then 4 sets Stiff Leg dead Lift DB or Bar 12-14 reps.
Then 2 sets lying leg curl 15-20 reps!!!!!

Back
Warm up 4 sets T-bar row.
Then 3 working sets 10-12 reps.
Then 3 sets low pulley row 10-12 reps.
Then 3 sets wide grip pull downs 12-14 reps.
Then 3 sets over head Hammer pull downs 10-12 reps.

Chest
Warm up 4 sets Barbell Incline press.
Then 3 working sets 10-12 reps.
Then 2 sets D-bell Incline press 12-14 reps.
Then 2 sets Incline fly 10-12 reps.
Then 2 sets Peck Deck 14-18 reps.

Shoulders
Warm up 4 sets Power clean press.
Then 2 sets 12-14 reps.
Then 2 sets D-bell press 12-14 reps.
Then 3 sets seated side lateral rise 12-14 reps.
Then 3 sets seated real delt machine 12-14 reps.

Biceps
Warm up 4 sets straight bar curl.
Then 3 sets 10-12 reps.
Then 3 sets standing D-bell curl 10-12 reps,
Then 2 sets single arm high incline bench curl 10-12 reps.

Triceps
Warm up 4 sets lying E-Z bar skull crushers.
Then 3 sets 12-14 reps.
Then 3 sets straight bar push downs 10-12 reps,
Then 3 sets weighted Dips 12-16 reps.

Calves (AFTER WARM UP THESE ARE DONE IN A 3 EXERCISE CIRCUIT ONE AFTER THE OTHER)
Standing Calf raise 3 sets warm up
Then 3 sets 10-15 reps
Then 3 sets sitting calf machine 10-15 reps
Then 3 sets rotary or donkey calf machine 10-15

Abs – 2x a week

Choose 3 ab exercises of your choice and do them in a circuit one after the other for 3 sets. So that will be 9 sets total. Take a 60 second break between each circuit. Reps are up to you as each ab exercise is so different, just make sure they are burning.

Week 2

6 Weeks To the New You - Full Body Training Rotation To Get JackedThighs
Warm up 4 sets Squats.
Then 3 sets 14-16 reps.
Then 3 sets Leg extensions 14-18 reps.
Then 3 sets Leg Press 15- 20 reps
Then 2 sets Lunges 12-15 reps.

Hams
Warm up 4 sets Lying leg curl.
Then 4 sets 12-14 reps with 8-10 partials at the end of the movement.
Then 4 sets stiff leg dead lift 12-14 reps.
Then 2 single Leg curl 12-14 reps.

Back
Warm up 4 sets pull downs.
Then 3 sets Pull up making sure to keep your back arched and get as many reps as possible.
Then 3 sets Bent over row 12-16 reps.
Then 3 sets Seated hammer row BOTH arms together 12-16 reps.
Then 3 sets Overhead Hammer pullovers 12-14 reps.
Then 2 sets Low Pulley row. 12-16 reps

Chest
Warm up 4 sets Incline Smith machine press.
Then 3 sets 14-16 reps.
Then 3 sets cable crossovers 14-16 reps.
Then 3 sets Incline fly 12-16 reps.

Shoulders
Warm up Side lateral 4 sets.
Then 3 sets 14-16 reps.
Then 3 sets seated machine press 14-18 reps.
Then 3 sets Barbell straight-arm rise 14-16 reps.
Then 3 sets bent over rear D-bell rise 14-16 reps.

Biceps
Warm up 4 sets Standing D-bell Curl.
Then 3 sets 14-16 reps.
Then 3 sets E-Z bar curl 14-16 reps.
Then 3 sets narrow Grip E-Z bar curl 16-18 reps.

Triceps
Warm up 4 sets V- bar cable pushdowns.
Then 3 sets 14-16 reps.
Then 3 sets Rope push downs kicking out at the bottom of the movement 14-16 reps.
Then 3 sets straight bar Push downs 16-18 reps.

Calves (AFTER WARM UP THESE ARE DONE IN A 3 EXERCISE CIRCUIT ONE AFTER THE OTHER)
Standing Calf raise 3 sets warm up
Then 3 sets 15-20 reps
Then 3 sets sitting calf machine 15-20 reps
Then 3 sets rotary or donkey calf machine 15-20

Abs– 2x a week
Choose 3 ab exercises of your choice and do them in a circuit one after the other for 3 sets. So that will be 9 sets total. Take a 60 second break between each circuit. Reps are up to you as each ab exercise is so different, just make sure they are burning.

Week 3

Thighs
Warm up 3 sets Squats.
Then 2 sets 25-30 reps.
Then 2 sets Triple drop extensions. 30 reps each drop in weight
Then 2 sets Leg press 30-40 reps.
Then 2 sets Hack Squats. 30-40 reps

Hams
Warm up 4 sets stiff Leg dead lift.
Then 3 sets 20-25 reps.
Then 3 sets lying leg curl 20-25 reps, then with out any rest 10 partials reps at the bottom of the movement.
Then 2 sets single leg curl 15-20 reps.

Back
Warm up 3-4 sets wide grip pull downs.
Then 2 sets of drop sets making sure you get 12-14 reps on each drop.
Then 2 sets T-bar Row super set with low pulley rows, making sure you get 12-14 reps on each exercise.
Then 2 sets D-bell row 12-14 reps.
Then 2 sets straight arm pull downs 14-16 reps.

Chest
Warm up 3 sets Seated Hammer press
Then 3 drop sets making sure you get a min of 14-16 reps before your first drop.
Then 3 sets incline Fly 12-14 reps.
Then 3 sets drop set Peck Deck making sure you press through your Elbows 12-14 reps on first drop.

Shoulders
Warm up 3 sets Hammer press.
Then 3 sets triple drop sets making sure you get 15-18 reps on first drop.
Then 3 sets seated side lateral rise 15-18 reps
Then 2 sets cable straight arm front rise 15-18 reps.
Then 2 sets triple drop set rear delt machine 15-18 on first drop

Biceps
Warm up 4 sets Standing barbell curl
Then 3 sets triple drop sets making sure you get 15-18 reps on first drop
Then 3 sets preacher curl 15-18 reps.
Then 3 sets triple drop sets bicep cable curl OR hammer strength machine curl making sure you get 15-18 reps on first drop

Triceps
Warm up 4 sets V- bar cable push downs.
Then 3 sets 14-16 reps.
Then 3 sets Rope push downs kicking out at the bottom of the movement 14-16 reps.
Then 3 sets straight bar Push downs 16-18 reps.

Calves (AFTER WARM UP THESE ARE DONE IN A 3-EXERCISE CIRCUIT ONE AFTER THE OTHER)
Standing Calf raise 3 sets warm up
Then 3 sets 40-50 reps
Then 3 sets sitting calf machine 40-50 reps
Then 3 sets rotary or donkey calf machine 40-50 reps

Abs– 2x a week

Choose 3 ab exercises of your choice and do them in a circuit one after the other for 3 sets. So that will be 9 sets total. Take a 60 second break between each circuit. Reps are up to you as each ab exercise is so different, just make sure they are burning.

Week2 4 Through 6

Chest/ Tris / abs (SAME DAY)

Chest
Incline Dumbbells 4 sets 10,10,8,8
Flat Bench 3 sets 12,10,10
Dips 3 sets of 10 at least
Decline Dumbbells super set with pullovers
Dumbbells 4 sets 10,10,8,8
Pullover 4 sets 10,10,10,10
Cable crossover 3 sets 15,12,12
Butterflys 4 sets 12,10,10

Triceps
Bench dips with 1 to 2 45lb plates 4 sets 10,10,10,10
Cable one arm triceps extension 4 sets 12,12,10,10
Seated triceps press 4 sets 10,10,10,10
Pushdown with v bar 4 set 12,10,10,10
Skull crushers 3 set 12,10,10

ABS
Cable Crunch 4 sets 25
Ab crunch machine 4 sets 25
Hanging leg raise holding a dumbbell between your feet. 4 sets 15
Seated flat bench weight pull ins 4 sets 25 to 50
Ab roller or barbell rollouts 4 sets of 12

<>Back / Biceps (SAME DAY)

Back / lats
Bent over barbell row 4 sets of 10
Bent over two arm bar row 4 sets of 10
One arm dumbbell row 4 sets of 10
Seated cable rows 4 sets of 10
Deadlifts 4 sets of 10
Pull-ups with weights 4 sets of 10
Wide grip or v-bar lat pull downs 4 sets of 10-12

Biceps
Alternate hammer curls 4 sets of 10
Alternate incline Dumbbell curls 4 set of 10
Close grip EZ-bar curls 4-6 sets of 10
Straight bar wide grip curls 4 sets of 10
Concentrations curls 4 sets of 10
Lying cable curls 4 sets of 12-10
Overhead cable curls 4 sets 12-10

Shoulder / Traps / abs (SAME DAY)

Shoulders
Arnold Dumbbell press 5 sets of 10
Front/Side cable or dumbbell raise 4 sets of 10
Front plate raise 4 sets of 10
Machine military press 4 sets of 12-10
Traps
Dumbbell shrugs 4 sets of 15 to 20
Smith machine shrugs 4 sets 15-20
Barbell shrugs front and behind the back 4 sets 15-20
Uprights with straight bar 3 sets of 10

Abs
Cable Crunch 4 sets 25
Hanging leg raise holding a dumbbell between your feet. 4 sets 15
Seated flat bench weight pull ins 4 sets 25 to 50
Decline bench crunches with rope 4 sets

Legs (SAME DAY)

Legs
Barbell squats 4 sets 10-12
Dumbbell/Barbell lunges 4 sets 10-12 (walk backward 2 set and forward 2 sets
Leg press 4 sets 10-12
Leg extensions 4 sets 10-12
Lying leg curls 4 sets 10-12
Romanian deadlift 4 sets 10-12
Seated leg curls 4 sets 10-12
Donkey calf raises 4 sets of 20
Seated calf raises 4 sets of 20
Standing calf raises 4 sets of 20

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