Yesterday, we talked about one aspect of a lot of our recent life changes; we’ve been going to Fortune Gym for a few months. Hungry has been recovering from two (new) significant injuries over the past year: a torn quad/adductor in his right hip girdle and a torn soleus/gastroc in his left calf. Therapy has only yielded minimal results and rehab workouts have been hindered by a lack of consistency. Finally, after having some success, Hungry has decided to transition his full rehab training plan into one that is a bit more dynamic. While the full workout split hasn’t been completed yet, since today was only day three (started Monday), and it takes weeks/months to make sure a performance based program is created properly, Hungry was relatively happy with his full body bodybuilding session today, so he wanted to share it.
It is approximately 60 minutes long, with no warm up or cool down. Rest is minimal in between sets and it isn’t truly a bodybuilding workout. It is bodybuilding-inspired in the movements, but mainly focuses on accessory lifts to complement weightlifting exercises performed on Mondays and powerlifting exercises performed Friday. The sets and reps vary between 3 sets of 20 reps or 4 sets of 12-10-8-6 reps depending on the exercises. We’re still working out those details, but here are the exercises that were performed.
- Iso-lateral cable press downs (triceps)
- Dumbbell hammer curls (biceps)
- Seated Arnold presses (deltoids)
- Incline chest press (pectorals)
- Superset: Dumbbell shrugs/rear deltoid flyes (traps/upper back)
- High cable fly (pecs)
- Iso-lateral cable pull down (lats)
- Superset: weighted crunch/weighted reverse crunch (abdominals)
- Weighted “Superman” (lower back/glutes)
- Standing straight leg deadlift with dumbbells (hamstrings)
- Goblet squat (quads)
- Smith machine rear foot elevated split squat (hip adductors)
Obviously, a goblet squat is a compound movement that will activate nearly every muscle in your lower body, but if performed a certain way, you can put more of the weight load into your quads. This workout was specifically customized to fit Hungry’s goals, so we’d recommend making adjustments or performing exercises a certain way to cater to your needs. We apologize if we forget any exercises; this wasn’t written down anywhere, but it does include a significant amount of volume in a short amount of time. While we wouldn’t consider it a “conditioning training session” you would definitely develop muscular endurance maintaining this pace.
Stay hungry and fit!
