Advanced Training Routine
 
We at Dynamix have implemented the routine below to give an introduction to our high intensity style workouts. This style of workout is short but intense, we cannot emphasise enough how it has to be executed with perfect form and commitment.
The rep ranges are to be used as guidelines and only you can decide if you have reached your limits. The first time you start this type of training you will have to find your weight ranges so for the first week concentrate on your form and correct weight for you to execute each routine. The high rep sets in this training routine are referred to as isolation set. These sets are required to pre exhaust the fast twitch muscle fibre. The low rep sets are referred to as a compound set. You will find your weights will be reduced compared to normal training routines, this is a positive as you are now utilising the slow twitch muscle fibres which will result in promoting larger muscle growth.
The reference to failure means what it states, if you feel you can do more reps increase the weight during the next session. Once you have found your correct weight you will begin to achieve great results from these routines. The entirety of this routine is based on using what we call giant sets. The concept of a giant set is to simultaneously break down both slow and fast twitch muscle fibres resulting in advanced and quality muscle gains. During these exercises you will notice a higher requirement of cardiovascular input, thus enhancing your metabolic rate which in turn will induce greater fat loss throughout your training sessions. Another great benefit is this will enhance your endurance and stamina levels which results in greater fitness levels.
Due to the high intensity of this routine we cannot emphasize enough on the need for good nutrition. We would recommend a high input of carbohydrates and protein to help in energy levels and recovery to negate the effects of muscle catabolism caused by intense training.
If you require any more information on this style of training then please contact our team and we will be happy to help you. We always advise our athletes to check with their doctor for any health issues before undergoing any strenuous exercise routine.
Always ensure you are taking in fluids during these workouts.
For further information on training including nutrition, rest and recover view our general advice area.

 

Monday


Chest:
Below is a giant set and this will be repeated twice
1 isolation set of cable crossovers 25-30 reps
1 triple drop of seated dumbbell presses 8-8-8 to failure (rotated between incline, flat and decline)
1 set of bench press 8-10 reps to failure heavy as possible(rotated between incline, flat and decline)
Triceps:
Below is a giant set and this will be repeated twice
1 isolation set of seated behind the head single dumbbell raises 25-30 reps
1 triple drop of set cable pushdowns 8-8-8 to failure
1 Compound set of close grip bench presses 6-8 reps to failure
Abs:
Below is a giant set and this will be repeated 3 times

 

Abdominal crunches 20-25 reps
Seated stick twists/barbell 20-25 reps
standing single dumbbell side lifts 20-25 reps (obliques)
Hanging leg lift 15-20 reps.

Tuesday


Back:
Below is a super set and this will be repeated twice
Across the bench Dumbbell pull over 25-30 reps
Reverse grip Barbell Row triple 6-6-6 to failure
3 sets Dead lifts (sumo or conventional style) 6-8 reps
2 sets of hyper extensions weighted with a disk 12 -15 reps
Traps:
Below is a giant set and this will be repeated twice
1 isolation set standing Barbell shrug 25-30 reps
1 Triple drop set seated Dumbbell Shrugs 8-8-8
1 set base pulley Shrugs 12-15 reps heavy as possible
Biceps:
Below is a giant set and this will be repeated twice
1 isolation set seated Preacher EZ-Curls 25-30 reps
1 triple drop Dumbbell Curl 8-8-8 to failure
1 Compound barbell curl 6-8 reps to failure

 

Thursday
Shoulders:
Below is a giant set and this will be repeated twice
1 isolation set standing side cable lateral raises 25-30 reps
1 triple drop seated Barbell press 8-8-8 to failure
1 set seated rear lateral raises 6-8 reps to failure heavy as possible
Calves:
Below is a giant set and this will be repeated 3 times
25 reps standing calf raises weighted
25 reps standing calf raises on 4 inch block un-weighted
25 reps standing calf raises flat footed
Abs:
Below is a giant set and this will be repeated 3 timesAbdominal crunches 20-25 reps
Seated stick twists/barbell 20-25 reps
standing single dumbbell side lifts 20-25 reps (obliques)
Hanging leg lift 15-20 reps.

 

Friday
Hamstrings:
Below is a giant set and this will be repeated 3 times
1 isolation reverse leg curl 25-30 reps
1 triple stiff legged dead lifts 8-8-8 to failure
1 set of leg reverse leg curls heavy 8-10 reps
Quads:
Below is a giant set and this will be repeated 3 times
1 isolation seated leg extensions 25-30 reps
1 triple drop hack squat 8-8-8 to failure
1 set of leg press 8-10 heavy reps