Monday- 2/27/17


Back Routine

 

I was pressed for time today, so I had a killer session that really worked me to failure in each set.


Deadstop Barbell Rows - 5x5 (I used 75% of my 1RM and increased weight with each set)

Wide Grip (WG) Lat Pulldown - 8x8 (I stood with a moderate weight and did 8 reps for 8 sets with 30 second rest between sets)

Seated Close Grip (CG) Cable Row - 2x20 (I picked a weight that I can barely get 10 reps with, and pushed to 20 reps. This means I had to pause while still holding the weight but finishing the set until the end. This is super hard) 


After my workout I did 20 minutes of steady state cardio on the treadmill. I put the treadmill on a 15 incline and 4.0 speed. So its a pretty brisk walk. 




Monday- 3/6/17


Chest Routine


I'm back from the Arnold Expo and ready to grind again. Here is my Chest routine from today....


Dumbbell Incline Press- 4x12 (increase weight each set)

Smith Machine Press- 3x10 (focused on a 3 second eccentric)

Hammer Strength Incline Press- 3x12 (increase weight each set)

Dumbbell Fly/press- 3x10xAMRAP (get 10 reps with regular fly and go directly into a wide neutral grip press for as many reps as possible) See my Instagram video here 

Cable Decline Fly- 3x15 (use a challenging weight and barely get 15 reps each set)


I did 20 minutes of steady state cardio on the treadmill after my workout... 15 incline/4.0 speed




Tuesday- 3/7/17


Leg Routine


Today I had a light Leg Day. My left knee has been bothering me for the past few weeks. I tweaked it a little and don't want  to push it too much and risk more injury. You have to listen to your body and train smart. 


Dynamic Warm-Up (You can find a video of this on my Instagram @Frank_Fata1 and in my Madness Ebook)


Leg Extension- 4x15 (I do these as a light warm-up. Don't lock out at the top. Keep tension on the quads)

Leg Press Machine- 4x12 (increase weight each set)

Walking Lunges- 4x10 (stick with a decent weight and get 10 reps each leg)

Lying Hamstring Curl- 4x15 (increase weight each set)

Barbell Back Squat- 3x12 (increase weight each set)

Seated Calf Raise Burnout- (Load 4 plates on the machine and do a drop set of 10 reps for each plate. The last 10 reps will be a 2 second hold at the top. Check out my Instagram video to see how its done) @Frank_Fata1


After the workout I did 25 minutes of Steady State cardio on the treadmill. 15 incline/4.0 speed



Wednesday- 3/8/17


Shoulder Routine


Todays shoulder workout was all about the BURN! I posted three videos on my Instagram for you to see. Check it out here


Warm up with 15 shoulder dislocations and my upper body warm-up routine. Can be found on my Instagram and Madness Ebook.


Dumbbell Shoulder Press- 5x5 (increase weight each set)

Bent Over Rear Delt Raise- 4x12 (lean over on a bench and drive back with the elbow. You can see how this move is performed on my IG)

Seated Dumbbell Lateral Raise Drop Set- 3x10x10 (get 10 reps with a heavy weight than drop weight in half for another 10. Video on IG)

Standing SA Cable Front Raise Combo- 3x10x5-10 (perform 10 reps with an underhand grip than switch to an overhand grip for 5-10 reps. Video on IG)

Cable Face Pull- 3x15 (increase weight each set)

Dumbell Shrugs- 3x15 (increase weight each set)


Rest Times:


5x5- 1-2min

4x12- 1min

3x10x10- 1min

3x10x5-10- 1min

3x15- 30sec



After the workout I did 25 minutes of steady state cardio on the treadmill. 15 incline/4.0 speed




Thursday- 3/9/17


Back/Chest


Theres nothing better than a little Push-Pull day! 


Upper Body Warm-Up. You guys should know my routine by now. 


Hammer Strength Incline press- 3x12 (increase weight each set)

-superset with-

Hammer Strength Row- 3x12 (increase weight each set)

Dumbbell Incline Fly- 4x12 (increase weight each set)

-superset with-

Close Grip Lat Pulldown- 4x12 (see my Instagram video for details) @Frank_Fata1

Cable Decline Half-Round Fly- 3x15 (see my Instagram video for details)  @Frank_Fata1

-superset with-

Barbell Bent Over Row- 3x15 (use an underhand grip and stay with a moderate weight for the whole set. Focus on a slow tempo)


20 minutes of HIIT cardio after the workout. I did a Battle Rope circuit for 30 seconds on each move and 30 seconds rest. This is killer!!


Battle Rope Circuit:


1- Battle Rope Slams/30 sec

2- Battle Rope Waves/30 sec

3- Battle Rope Kneel To Stand/30 sec

4- Battle Rope Side wave With Squat/30 sec


Remember to take 30 seconds break between each move and keep cycling the moves until 20 minutes is up. Like I said, Its KILLER!!!




Saturday- 3/11/17


Bicep/Tricep


This routine was FIRE!!! You will leave the gym with your arms exploding...


Upper Body Warm-Up


Rope Tricep Pulldown- 3x30 (use a light weight and pump some blood in those triceps)

-superset with-

Rope Hammer Curls- 3x30 (same as Triceps)

EZ-Bar Wide Grip Curls- 4x12 (increase weight with each set)

Cable Tricep OH Extensions- 4x15 (see Instagram video) @Frank_Fata1

Standing DB Curl With One Arm Isometric Hold- 4x10 (One arm stays at a 90 degree angle as the other arm performs 10 reps. See Instagram video for more details) @Frank_Fata1 

Machine Dips- 4x15 (choose a challenging weight and squeeze out 15 reps)

-superset with-

Machine Hammer Curls- 4x15 (same as above)

Chin-Up/Dip Combo- 2xAMRAP (use your bodyweight and get two sets of Chin-Ups and Dips. Superset them and get as many reps as possible for each exercise)


After the workout I did 20 min of steady state cardio on the Elliptical..




Monday- 3/13/17


Chest


Get ready for your chest to explode right out of your V-Neck t-shirt...


Upper Body Warm-Up


Incline Dumbbell Press- 4x6-8 (increase weight with each set)

-superset with-

Push-Ups- 4xAMRAP (get as many push ups as possible until you cant go anymore)

Flat Dumbbell Press- 4x6-8 (increase weight with each set)

-superset with-

Push-Ups- 4xAMRAP (same as above)

Incline Machine Press- 3x20 (focus on a 1-2 sec pause at the bottom and explode up. See Instagram video) @Frank_Fata1

Cable Decline Fly- 4x15 (choose a weight that will make you almost fail by 10 and push to 15 reps)

-superset with-

Decline Push-Ups- 4xAMRAP (elevate your feet and get as many push ups as possible until you can't go anymore)

Barbell Floor Press- 3x10 (save the best for last. Use a weight that will make you fail by 7 and keep pushing to 10. it will be challenging)

-superset with-

Svend Press- 3x10 (use a 25lb plate and focus on the hold. See Instagram video) @Frank_Fata1




Wednesday- 3/15/17


Back


Upper Body Warm-Up


Standing Close Grip Cable Row- 4x15 (increase weight with each set)

Hammer Strength Lat Pulldown- 4x12 (increase weight with each set)

Dumbbell Bent Over Power Rows- 4x10 (increase weight with each set and get 10 reps each side. See Instagram video) @Frank_Fata1

-superset with-

Bodyweight Pull Ups- 4xAMRAP (use your bodyweight and get as many reps as possible)

Seated Close Grip Lat Pulldown- 4x20 (use a moderate weight and get 20 reps. You should be failing by 15 than push to 20)

-superset with-

Bent Over Cable Pull-Through Row- 4x20 (same as above. See my Instagram video on how to perform this move) @Frank_Fata1

Bodyweight Pull Ups-1x100 (this is a killer but don't leave the gym until you get 100 reps. Take as many rest pauses as needed but finish the set)


After the workout I did 25 minutes of steady state cardio on the treadmill. 4.0 speed/15 incline




Thursday- 3/16/17


Legs


Lower Body Warm-Up


Barbell Squat- 4x10 (increase weight with each set)

Leg Press- 3x15 (increase weight with each set)

-superset with-

Bodyweight Walking Lunges- 3x10e (use your bodyweight and get 10 reps each side. No pause between steps)

Lying Hamstring Curl-4x12 (increase weight with each set)

-superset with-

Leg Extensions- 4x12 (same as above)

Single Leg Press- 3x10 (use a challenging weight that will have you failing by 6 reps and push to 10 reps each side.)

Seated Calf Raise- 4x20 (increase weight with each set)




Friday- 3/17/17


Arms


Upper Body Warm-Up


Rope Pulldown- 4x20 (use a weight that will make you fail by 15 and push to 20)

-superset with-

Rope Hammer Curl- 4x20 ( same as above)

Preacher Curl Machine- 4x12 (increase weight with each set. See my Instagram video) @Frank_Fata1

EZ-Bar Skull Crushers- 4x12 (increase weight with each set)

Dumbell Hammer Curls- 3x10 (increase weight with each set)

-superset with-

Dumbbell Triceps Kickback- 3x10 (same as above)

Bodyweight Chin-Ups- 100 reps (this is brutal but take as many sets as you need to complete 100 reps. Don't leave the gym until you're done)


After the workout I did 20 minutes of Steady State cardio on the treadmill. 4.5 speed/15 incline




Sunday- 3/19/17


Cardio/Abs


5 minutes on the Elliptical to warm up


Perform the following 3 Abs circuit for 3 rounds


Reverse Crunch- 3x20 (use your bodyweight)

Leg Raise with reach- 3x20 (lay flat on your back and keep your legs straight as you raise them up and reach towards the ceiling)

Bicycle Crunch- 3x20 


20 minute HIIT circuit. This is brutal but push through it with all you got. This will surely empty your tank. ENJOY!!!


Each move is done for 40 seconds with 1 minute rest between circuits. Do a total of 5 rounds.


Bodyweight Prisoner Squat- 40 sec

High Knees- 40 sec

Mountain Climbers- 40 sec

Alternating Reverse Lunges- 40 sec

Burpees- 40 sec




Monday- 3/20/17


Chest


Upper Body Warm-Up


Flat Dumbbell Press- 4x12 (increase weight with each set)

Incline Hammer Strength Machine- 4x10 (increase weight with each set)

Incline Dumbbell Fly Variation- 4x12 (increase weight with each set. See my Instagram video on how to perform this exercise) @Frank_Fata1

-superset with-

Push-Ups- 4xAMRAP

Low Pulley Cable Fly Variation- 3x15 (see Instagram video on how to perform this exercise) @Frank_Fata1

Pec Deck Machine- 3x20 (Use a weight that will make you fail at 15 and push to 20 reps)


After the workout I did 30 minutes of steady state cardio on the treadmil. 4.5 speed/15 incline




Tuesday- 3/21/17


Back


Upper Body Warm-Up


Wide Grip Lat Pulldown- 20,15,12,10,8/8,10,12,15,20 (Talk about BRUTAL! Increase weight with each set, than decrease back to 20 reps)

Bent Over Curl To Row- 3x15 (increase weight with each set. See Instagram video) @Frank_Fata1

Hammer Strength Low Row machine- 4x15 (increase weight with each set)

-superset with-

Inverted Row-4x12 (Use the smith machine and hang underneath the bar with an underhand grip and pull yourself up for 12 reps)

Barbell Deadlifts- 3x10 (increase weight with each set) 

Bodyweight Pull-Up- 100 total reps (do as many sets as possible until you reach 100 reps. Don't leave the gym until you're done!)




Friday- 3/31/17


Back/Bi's


Upper Body Warm-Up


Tricep Rope Pulldown- 3x30 (Use a moderate weight and get 30 total reps. Keep the same weight for all 3 sets)

-superset with-

Bicep Rope Hammer Curl- 3x30 (Same as above. See Instagram video) @Frank_Fata1

Seated Cable Row w/Underhand Grip- 4x12 (Increase weight with each set. See Instagram video) @Frank_Fata1

-superset with-

Weighted Chin-Ups- 4x10 (strap some challenging weight to yourself and get 10 reps. Try to increase weight each set)

Close Grip Underhand Grip Lat Pulldown- 4x15 (Increase weight with each set. See Instagram video) @Frank_Fata1

-superset with-

Standing Barbel Curls- 4x20 (Get 10 full ROM reps than go right into half reps for 10. See Instagram video) @Frank_Fata1






This page is all about relieving your stress through good old fashion

weight lifting therapy. Here I will post my daily workout routines for

you all to follow. My exact exercises, sets, reps and tempos that

I perform each day.  There will always be different routines

every week and your body will always be guessing whats next...


Make sure to follow along everyday!!! 






 



   

    THERAPY SESSION



   


  













 FRANK FATA

             FITNESS TRAINER | ONLINE COACH