Nov 04 2013

weighted pullup

So I started Body By Aipa to offer free programming for those of you who are looking for something to follow.  One of the main problems I hear about from people is that they want to workout but they don’t know where to start.

Plus when I get texts, emails, and tweets by friends, family, and former athletes who are now in the workforce I figured there must be others out there looking for a program.

What to expect from this program?

This program is based around multi-joint movements with a focus on building up more strength.  I believe if you get stronger you not only are able to gain muscle size but also improve athletic performance.

Body By Aipa Program 2.0 can be used by athletes, beginner lifters, and experienced lifters.  It’s important to keep track of the weight used for each session because we want to get STRONG!

Kū Strong!

MONDAY UPPER BODY Exercise Sets x Reps Rest (sec)
A) Bench Press* 5 x 3 30
A) Neutral Grip Pull up 5 x 3 60
B) Bradford Press 3 x 8-10 30
B) Meadow Rows 3 x 8-10 60
EDT: 6 Minutes (for six minutes alternate between two exercises with minimum rest in between)
1. EZ Bar Biceps Curl 6 reps -
2. Face Pulls 6 reps -
TUESDAY
LOWER BODY
Exercise Sets x Reps Rest (sec)
Box Jump 3 x 5 90
Rack Pulls (Below Knee) 5 x 3 120
Front Foot Elevated Split Squat 3 x 8 ea 60
Lying Leg Curls 3 x 12 60
Leg Finisher*: Goblet Squat Count down 2 See Description
MB Circuit – 2 rounds

THURSDAY

UPPER BODY

Exercise Sets x Reps Rest (sec)
A) Barbell Shoulder Press 5 x 3 30
A) Reverse Grip Pull-up 5 x 3 60
B) DB Bench Press 3 x 8-10 30
B) Seated Cable Rows 3 x 8-10 60
EDT: 6 minutes
Triceps Pushdowns/Reverse Pec Fly 6 reps -
FRIDAY

LOWER BODY

Exercise Sets x Reps Rest (sec)
Broad Jump 3 x 5 90
Box Squat (Pause on Box) 5 x 3 60
DB Reverse Lunge 3 x 10 ea 60
RDL 3 x 15 60
Leg Extensions 3 x 20 60
MB Circuit – 2 rounds

* Leg Finisher: For the Goblet Squat Count Down I have to credit Ben Bruno, a crazy coach and iron addict.  For the Leg Finisher you will perform Goblet Squats in this fashion:

6 Squats
6 sec. Iso Hold
5 Squats
5 sec. Iso Hold
etc. all the way to 1 squat and finish with 1 sec. Iso hold.

Yea..don’t get mad at me, I’m just a messenger.

What do you think?

I’m always looking for feedback about the programs I put out there and the sort of results that are experienced.  Feel free to leave questions and thoughts in the comment section below, and if you are looking to work with me to create a more personalized program to fit your specific needs, throw me an email at [email protected] or check out my Coaching Services .

ALOHA

Be Kū!

AIPA

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