Nutrex Research - Team Nutrex - Mark Dugdale

Monday AM - Core Circuit / Calves

Core Circuit
- Bosa-Ball*
- Alternating Dumbbell Pull-In*
- Two Arm Kettle Bell Swing*
- Seated Bicycle Abs*
- Roll-Out with Abdominal Roller*
- Alternating leg step-off from plank position, 20 reps
- From plank position, 20 reps
- 20 swings
- 15 seconds
- 15 roll-outs

*Perform all exercises non-stop as a circuit - perform circuit 4 times.

Calves
- Standing Calve Raises*
- Seated Calve Raises**
- 2 sets, 18 reps
- 2 sets for 6, 3, and "HOLD"

*Each set is performed as follows - 6 reps, hold in the stretched (down) position for 5 secs., 6 reps, hold in the stretched position, final 6 reps. Rest 60-90 secs. and repeat.

**Each set is performed with a weight in which failure is reached around 6 reps, then perform negatives to failure (usually 3 reps), lastly perform a static hold in the mid-position of the movement to failure. Rest 60-90 secs. and repeat.

Monday PM - Back / Biceps / Triceps

Back
- Supinated Grip Bent Over Rows*
- Dumbbell Pull-Overs*
- One-Arm Dumbbell Rows
- 3/4 Deadlifts**
- 3 sets, 6-10 reps
- 3 sets, 6 reps
- 3 sets, 6-10 reps
- 3 sets, 4-8 reps

*Bent Over Rows and Dumbbell Pull-Overs are done in a Superset

**Alternate weekly between the following exercises: 3/4 Deadlifts and 1 + 1/4 Rep Double Contraction Seated Pulley Rows.

Biceps
- Supinated Grip Chin-ups*
- Incline Dumbbell Curls*
- Incline Bench Rope Cable Curls*
- 3 sets, 4-6 reps
- 3 sets, 4-6 reps
- 3 sets, 4-6 reps

*All biceps exercises are performed in a Superset with no rest between exercises. Perform for 3 sets, resting approx. 90 seconds at the end of each Superset.

Triceps
- Machine Dips*
- Cable Tricep Extensions*
- Cable Overhead Tricep Extensions*
- 3 sets, 6-10 reps
- 3 sets, 6-10 reps
- 3 sets, 6-10 reps

*All triceps exercises are performed in a Superset - in same manner as biceps above.

Tuesday - Unilateral Legs

- Leg Press*
- One-Leg Stiff-Legged Deadlifts*
- Hack Squats*
- Semi-Prone Leg Curls*
- Leg-Extensions*
- Seated Leg Curls*
- 3 sets each leg, 6-10 reps each
- 3 sets each leg, 6-10 reps each
- 3 sets each leg, 6-10 reps
- 3 sets each leg, 6-10 reps each
- 3 sets each leg, 6-10 reps each
- 3 sets each leg, 6-10 reps

*All leg exercises are performed unilateral.

Wednesday AM - Cardio

- 30 minutes morning cardio at a steady pace.

Thursday PM - Back / Chest / Arms

Back & Chest Alternate Pairing Pairing #1
- Supinated Grip Lat Pull-Downs
- Machine Flys
- 3 sets total for 6-10 reps. Rest 60 secs. then perform Flys
- 2 sets, 6-10 reps. Rest 60 secs. and return to Pull-Downs

Pairing starts and finishes with the back exercise.

Pairing #2*
- Wide-Grip Lat Pull-Downs to Chest
- Straight Arm Cable Rope Pull-Downs
- Incline Bench Press
- 3 sets total for 6-10 reps
- 3 sets, 6-8 reps
- 2 sets, 5-6 reps. Rest 60 secs. and return to Pull-Downs

*Superset Wide-Grip Pull-Downs and Rope Pull-Downs with Incline Bench Press.

Pairing starts and finishes with the back exercise.

Pairing #3*
- Close-Grip Body Weight Pull-Up
- Dumbbell Incline Flys
- Seated Double-Contraction Cable Rows
  (1 + 1/4 reps = 1 full rep)
- 2 sets, 6-8 reps
- 2 sets, 6-8 reps
- 3 sets

*Superset between Body Weight Pull-Up and Dumbbell Incline Flys. Rest 60 secs. between Supersets.

Triceps & Biceps
- Close-Grip Bench Press*
- Machine Bicep Curls*
- 6 sets, 10 reps
- 6 sets, 10 reps

*Perform these two excercises in a Superset, alternating between exercises, and no rest between sets

Friday AM - Cardio

- 1 minute jump rope, 2 minutes elliptical, 1 minute jump rope, etc. (Alternating for 20 minutes)

Satuday AM - Heavy Squats / Shoulders

Legs
- Squats
- 3 warm-ups, then 495x8, 605x4, 225x25
Shoulders
- Standing Barbell Press*
- Standing Dumbbell Front Raises*
- Seated Dumbbell Lateral Raises*
- Seated Dumbbell Press*
- 3 sets, 5-7 reps
- 3 sets, 8-10 reps
- 3 sets, 8-10 reps
- 3 sets, 8-10 reps

*Perform these exercises in a Superset. Rest 90 secs. between Supersets.

Sunday - Off