Today’s Workout
UPDATED DAILY
9AM – 10AM CST
Workouts will be posted for 48 hours. Screenshot the workouts to save before they disappear! For any questions about abbreviations/FAQ’s of the workouts, be sure to scroll to the bottom. Or click here.
Workouts will be posted for 48 hours. Screenshot the workouts to save before they disappear! For any questions about abbreviations/FAQ’s of the workouts, be sure to scroll to the bottom. Or click here.
Abs/Calves
Today’s Workout
July 11, 2020
1. SS* Crunch/Plank
4 sets x 25/30 seconds
Exhale every time you crunch to shrink wrap your core and SQUEEZE!
2. Roman Chair Leg Raise
2:0:1:1
4 sets x 15
Control your legs for two seconds on the negative using your core! Keep it tight!
3. SS* V-Ups On A Bench/Russian Twists On A Bench
4 Sets x 25/20
Stretch your stomach completely on the V-Ups and perform a FULL RANGE OF MOTION!
4. Standing Calf Raises
4 sets x 20,15,10,8 drop 10
Control! Squeeze! 2 Second pause in the stretch. 2 second squeeze at the top!
5. Smith Machine Calf Raise
4 sets x 10-10-10 (See Notes)
For every set I want you to do 10 reps with your toes pointed in and your heels out, 10 reps with your heels in and your toes pointed out, and then 10 pulses straight up and down.
6. Seated Calf Raise
3 sets x 30,20,10 drop 10
Burn out whatever you have left!
Abs/Calves
Today’s Workout
July 11, 2020
1. SS* Crunch/Plank
4 sets x 25/30 seconds
Exhale every time you crunch to shrink wrap your core and SQUEEZE!
2. Roman Chair Leg Raise
2:0:1:1
4 sets x 15
Control your legs for two seconds on the negative using your core! Keep it tight!
3. SS* V-Ups On A Bench/Russian Twists On A Bench
4 Sets x 25/20
Stretch your stomach completely on the V-Ups and perform a FULL RANGE OF MOTION!
4. Standing Calf Raises
4 sets x 20,15,10,8 drop 10
Control! Squeeze! 2 Second pause in the stretch. 2 second squeeze at the top!
5. Smith Machine Calf Raise
4 sets x 10-10-10 (See Notes)
For every set I want you to do 10 reps with your toes pointed in and your heels out, 10 reps with your heels in and your toes pointed out, and then 10 pulses straight up and down.
6. Seated Calf Raise
3 sets x 30,20,10 drop 10
Burn out whatever you have left!
Quads
Yesterday’s Workout
July 10, 2020
1. Leg Extensions
2:0:1:2
5 Sets X 20
Full stretch and full contractions here. Take it easy. Increase weight each set. Controlled negatives and a slight pause at the top. Make the quads work. Fill them up! Don’t cheat yourself!
2. Narrow Leg Press
2:0:1:0
4 Sets X 20,15,12,10
Heels pointed IN slightly and toes out. Don’t place your feet TOO high on the platform or you will incorporate too much hamstring. Emphasis on the outside of your quads.
3. Safety Bar Squats
3:0:1:0
4 Sets X 12,10,8,6
Controlled! Let’s get confident under this bar again! Let’s do a bit of a narrow stance here. Have your feet placed slightly more narrow than shoulder width with heels in and toes out! If your gym does not have a safety bar, just use a regular bar.
4. Bulgarian Split Squats
3 Sets X 10
THESE AGAIN. Your quads should be FRIED after these three sets! Complete 10 reps with a dumbbell and then drop the dumbbell and hammer out 10 more before switching legs! Let’s GO!
5. Cable Front Squats
3 Sets X 20
heels in, toes out! Wider stance! Leave everything here! Finish them off!
Quads
Yesterday’s Workout
July 10, 2020
1. Leg Extensions
2:0:1:2
5 Sets X 20
Full stretch and full contractions here. Take it easy. Increase weight each set. Controlled negatives and a slight pause at the top. Make the quads work. Fill them up! Don’t cheat yourself!
2. Narrow Leg Press
2:0:1:0
4 Sets X 20,15,12,10
Heels pointed IN slightly and toes out. Don’t place your feet TOO high on the platform or you will incorporate too much hamstring. Emphasis on the outside of your quads.
3. Safety Bar Squats
3:0:1:0
4 Sets X 12,10,8,6
Controlled! Let’s get confident under this bar again! Let’s do a bit of a narrow stance here. Have your feet placed slightly more narrow than shoulder width with heels in and toes out! If your gym does not have a safety bar, just use a regular bar.
4. Bulgarian Split Squats
3 Sets X 10
THESE AGAIN. Your quads should be FRIED after these three sets! Complete 10 reps with a dumbbell and then drop the dumbbell and hammer out 10 more before switching legs! Let’s GO!
5. Cable Front Squats
3 Sets X 20
heels in, toes out! Wider stance! Leave everything here! Finish them off!
Workout Abbreviations
Rep(s)
A rep (repetition) is one complete motion of an exercise.
Example: Moving the bar down to your chest and then back up to the beginning position when performing a Flat Bench Press. That would be one rep.
Set
A group of consecutive repetitions (reps).
Example: 3 sets of 12 reps means that you would perform 12 repetitions of the outlined exercise 3 times with a rest break in between set.
**
When you see “**” placed around the name of an exercise it means that you can find a demonstration video posted on my instagram page (@dvtraining) as I do not currently have it in the Exercise Tutorial Library.
Example: *Lying Rope Front Raise*
DB
Dumbbell(s)
BB
Barbell
SS (Superset)
Performing two exercises back to back that work two separate muscle groups with no rest in between.
Example: SS – Flat Bench Press/Standing DB Curls (4 sets of 15/10-12 reps)
This means that you would perform Flat Bench Press for 15 reps and then immediately perform Standing DB Curls for 10-12 reps with no rest in between. Rest. Then do this again for 4 sets.
CS (Compound Set)
Performing two exercises back to back that work the same muscle group with no rest in between.
Example: CS – Flat Bench Press/Flat DB Fly (4 sets of 15/10-12 reps)
This means that you would perform Flat Bench Press for 15 reps and then immediately perform Flat DB Fly’s for 10-12 reps with no rest in between. Rest. Then do this again for 4 sets.
Notice: You’re working the same muscle group with both/all exercises rather than two or more muscle groups like that of a superset.
TS (Tri-Set)
Performing 3 exercises back to back to back with no rest in between. Rest after all three exercises are completed before starting your next Tri-Set.
Example: TS – Straight Bar Pushdowns/Standing EZ Bar Curls/Seated Alternate DB Curls (3 sets of 10/12/8-10 reps)
This means that you would perform Straight Bar Pushdowns for 10 reps and then immediately perform Standing EZ Bar Curls for 12 reps and then immediately after perform Seated Alternate DB Curls for 8-10 reps with no rest in between all three movements. Rest. Then do this again for 3 sets.
GS - Giant Set
Performing 4 or more exercises back to back with no rest in between. Rest after all exercises are completed before starting your next set.
Example: GS – Straight Bar Pushdowns/Seated DB Curls/Seated DB Hammer Curls/Close Grip Push-Ups (3 sets of 10/12/12/15 reps)
This means that you would perform Straight Bar Pushdowns for 10 reps and then immediately perform Seated DB Curls for 12 reps and then immediately perform Seated DB Hammer Curls for 12 reps and then immediately perform Close Grip Push-Ups for 15 reps with no rest in between all movements. Rest. Then do this again for 3 sets.
Drop (Drop Set)
Once you reach muscle failure with the first suggested rep range you will then drop (reduce) the weight you are currently using to complete the next suggested rep range to fatigue your muscles THAT much more!
Example 1: 3 sets 10 drop 8
This means that you will choose a weight where you will fail (using correct form) at 10 reps and then immediately drop the weight lighter to perform 8 more. You will do this for 3 sets.
Example 2: 3 sets 12,10,10 drop 6
This means that you will only perform a drop set on the very last set where you will fail (using correct form) at 10 reps using a specific weight and then immediately drop the weight lighter to perform 6 more.
F (Failure)
Training until failure simply means that you are going to perform as many reps as possible under the correct form every set until you can no longer perform another repetition.
Example: Seated DB Shoulder Press (3 Sets to F)
Pyramid Sets
A collection of sets that starts with higher reps and lighter weights, building up to lower reps and heavier weights. I encourage you to increase the weight you are lifting each set when pyramid training is implemented.
Example: Flat Bench Press (4 sets of 12,10,8,6)
*Notice the descending rep range*
Straight Sets
A collection of sets that have the same rep range for each set. It is fine to stay at the same weight for each set when you come across straight sets. Straight set training is incorporated to increase Time Under Tension (check the tempo).
Example: Barbell Squats (4 sets of 8,8,8,8 reps)
ISO Hold
Using the targeted muscle to hold the weight/resistance in a static position for a given amount of time to incorporate larger motor units and increase time under tension.
Example:
Barbell Squats
3 sets x 10
NOTE: Complete a 5 second ISO-HOLD at the end of each set.
Doing Barbell Squats and squatting down to 90 degrees after completing 10 reps and holding that position for 5 seconds using your quads to hold that position.
Frequently Asked Questions
What is the current training split?
New Split
As of January 6, 2020
Day 1: Back
Day 2: Chest
Day 3: Legs (Quads Focused)
Day 4: Abs/Calves
Day 5: Arms
Day 6: Shoulders
Day 7: Legs (Hamstrings + Glutes Focused)
Day 8: Abs/Calves
Day 9: Pull Day (Back + Biceps)
Day 10: Push Day (Chest + Shoulders + Triceps)
Day 11: Legs
Day 12: Abs/Calves
A 12 Day Split?
Yes! I am excited about this! I will be programming this strategically and I have laid it out so we give each muscle enough rest between days before we crush them again!
If you follow this religiously you will obviously notice that not every Monday, Tuesday, Wednesday, etc will be the same muscle group. It will switch up every day as this is a 12 day cycle, which is unorthodox to your standard splits.
What about rest days?
As you know, giving your body enough rest is crucial for growth and development. With this said, active recovery days are something that I strongly believe in.
What do I mean by active recovery days? I simply mean that I don’t think a “rest” day should ALWAYS be looked at as a lazy “I’m going to do absolutely nothing today” day. Do I think we all need those days every once in a while and it benefits you and your body WHEN YOU NEED IT? Yes, of course! But, I also believe that if you trained hard for 3 days straight and your body was feeling it, yet you still wanted to head to the gym on day 4, going to train some light abs and calves and maybe doing some light cardio is NOT going to exhaust your system (when programmed correctly) or “overtrain” your body and effect your “rest” day in a negative way.
On top of all of this, the most important thing you can do is LISTEN TO YOUR BODY! If you are feeling worn out from the workouts, very sore everywhere, and need a day away from the gym..TAKE IT! This is NOT going to set you back! Your body obviously needs it!
I will be rotating through this split and starting over every 12 days, but as long as you screenshot the workouts before they disappear, you can structure this split however you want! The easiest way in my opinion would be to take your rest days on the days that I have Abs/Calves. No, this does NOT mean to skip these days, it simply means that you can sprinkle them in and add them on top of other days and take the days of Abs/Calves as a rest day IF YOU NEED IT!
How long should I rest between sets?
My general answer is 45-90 seconds.
Take enough time to get your breathe back, grab some water, refocus, and FULLY recover. This does NOT mean to “cool down”. Keep the rest breaks as quick as possible to keep the intensity up, but don’t rush your breaks and sacrifice having a sub par set due to exhaustion.
What does the "positive" of a movement mean?
The positive of a movement is simply the contraction of the movement or the portion of the movement where your muscle “shortens”
Example 1) Think about SQUEEZING and shortening your bicep as you curl it up when performing a bicep curl. That is the positive of the movement.
Example 2) Driving the bar down on a Front Lat Pulldown and SQUEEZING your lats is the positive of the movement.
What does the "negative" of a movement mean?
The negative of a movement is simply when we are stretching or lengthening the muscle.
Example 1) Think about controlling the dumbbell all the way down into a stretched position on a bicep curl.
Example 2) Think about controlling the barbell down towards your chest into a stretch on a Flat Bench Press.
What do the ratios mean?
**Check out the video ‘Tempo Training’ in the Exclusive Content section for more details**
1st Number: This is the number of seconds it should take to complete the negative of the movement.
2nd Number: This is the number of seconds you should hold in the stretched position.
3rd Number: This is the number of seconds it should take to complete the positive of the movement.
4th Number: This is the number of seconds you should hold in the contracted position.
Let’s take 4:0:1:0 as a ratio for an example on a Flat Bench Press:
4: Take 4 seconds to control and lower the bar down to your chest.
0: Pause for 0 seconds in the bottom of the movement.
1: Take 1 second to press the bar back up to the top of the movement.
0: Pause for 0 seconds at the top of the movement.
How do I scale the workout down if it is too intense/too much for me?
There are a few ways you can do this.
- The easiest is to scale back the volume by decreasing the amount of sets you complete. If I have “5 sets of Squats” posted, cut that to 2-4 depending on your fitness level.
- You can decrease your time spent under tension. If I have 4:0:1:0 on Squats (meaning you should take 4 seconds to drop down into a squat) you can simply change that to 2:0:1:0 or don’t focus on a tempo at all.
- Last, but not least, if it is a long workout with a lot of exercises, just cut 1-2 exercises out and complete the rest.
Again, I am not pushing this, I am educating you so you know how to do so if you don’t feel your fitness level is quite at where the intensity in the workout lies.
What about cardio?
This is different from person to person depending on what your goals are.
Refer to the Nutrition section and make sure to read the ‘Nutritional Guidance’ E-Book. Depending on where your macros are set, what your goals are, and where you have calculated your caloric expenditure will tell you where you should be with cardio.