Kurt’s 2012 Weight Training Plan

January 27, 2012

Ok, here is my plan for 2012 to get more ripped than ever before! Its a new program for me — its the program of a well known physique bodybuilder, Steve Cook and it is certainly a lot different then my my typical program that I have usually done; the 3 exercises per body part, 3-4 sets, so I will be sure to update you on how it goes.

Day 1: Quads/Hams/Calves

EXERCISE 1
 
Leg Extensions
2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure
Increasing weight (1 min rest between sets)
EXERCISE 2
 
Leg Press
2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 3
 
Hack Squat
2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 4
 
Seated Hamstring Curl
1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 5
 
Stiff-Legged Deadlift
1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 6
 
Calf Press on Leg Press
1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Desired weight (10-15 sec rest between sets)
EXERCISE 7
 
Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Day 2: Chest/Biceps/Abs

EXERCISE 1
 
Decline Bench Press
2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 2
 
Incline Dumbbell Press
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 3
 
Flat Bench Dumbbell Flyes
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 4
 
Dumbbell Concentration Curl
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 5
 
Hammer Curl
2 working sets of 6-8 reps to failure
1 min rest between sets
EXERCISE 6
 
Standing Barbell Curls
2 working sets of 8-10 reps to failure
Desired weight (1 min rest between sets)
SUPERSET 1
 
Knee Ups
3 working sets to failure
 
Crunches
3 working sets to failure
SUPERSET 2
 
Cable Crunch
3 sets to failure
 
Decline Reverse Crunch
3 sets to failure

Day 3: Cardio

CARDIO

 
Cardio Only
For cardio I will get on the treadmill at the largest incline and walk at  a speed between 2.9 and 3.3 miles per hour for 30 – 45 minutes. Or, I may do a spinning class at my gym or another cardio based class just to mix it up and for fun!

Day 4: Back/Triceps/Calves

EXERCISE 1
 
Dumbbell Pullover
2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (increase weight between sets)
EXERCISE 2
 
Close-Grip Pulldown
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 3
 
One-Arm Dumbbell Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 4
 
Wide Grip Cable Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 5
 
Barbell Deadlifts
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 6
 
Triceps Pushdown
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 7
 
Lying Triceps Extensions
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 8
 
Seated Triceps Press
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 9
 
Calf Press on Leg Press
1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Desired weight (10-15 sec rest between sets)
EXERCISE 10
 Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

Day 5: Delts/Traps/Abs

EXERCISE 1

 
Dumbbell Shoulder Press
1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 2
 
Side Lateral Raise
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
EXERCISE 3
 
Low Pulley Delt Raise
1 set of 6-8 reps to failure
Each arm
EXERCISE 4
 
Reverse Dumbbell Flyes
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight
EXERCISE 5
 
Barbell Shrugs
1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure
Desired weight
EXERCISE 6
 
Upright Row
1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure
Desired weight
SUPERSET 1
 
Knee Ups
3 working sets to failure
 
Crunches
3 working sets to failure
SUPERSET 2
 
Cable Crunch
3 sets to failure
 
Decline Reverse Crunch
3 sets to failure

Day 6: Cardio

CARDIO

 

Day 7: Repeat

About The Author

Kurt Hynes

After quitting my corporate job and moving to Bali, Indonesia. I now dedicate my new found time and energy to learning and sharing all things nutrition, health, fitness, and personal improvement. My true passion is helping people and with my dad Randy, we are able to truly help and change peoples lives with our HFC 90 Day Body Transformation Challenge.