The Levergym 3 On 1 Off Split Accelerated Results Workout

The Levergym 3 On 1 Off Split Accelerated Results Workout
(Each Body Part TWICE Per Week)

Day 1: Chest, Tri’s, Delts (front) heavy
Day 2: Legs, ABS
Day 3: Back, Biceps Delts (side,rear)
Day 4: REST
Day 5: Chest, Tri’s, Delts (front)
Day 6: Legs, ABS
Day 7: Back, Biceps Delts (side,rear)
Day 8: REST

Days 1-3 Heavy, Days 5-7 Volume

By: Ian Lauer CSCS
www.IanLauer.com

 

Workbench Levergym

Before we get started on the workout, let’s take a moment to discuss why you may want to consider the TWICE PER WEEK PER BODYPART routine. The main reason is speed of results. So long as your body heals quickly enough, you can expedite your results by training each muscle group two times per week. That is what this split is designed to help you do…get results quickly. So how do you go about splitting up the TWICE PER WEEK routine?

First, I should clarify that the 3 on 1 off routine is ROUGHLY twice for each body part per week. A full run of this routine actually takes 8 days. On this program there are no set body part days per day of the week. Instead there are only days in the sense of numbers. IE: days 1,2,3 etc. Days 1-3 are “Heavy” days. Days 5-7 are “Volume” days.

ProNOTE: Observing the REST DAYS as scheduled on day 4 and 8 is of the utmost importance in this workout.

Each body is different in that some seem to respond better to VOLUME of training whereas some respond more quickly to HEAVY training. What we are going to do with you in this particular program is hammer your entire body using BOTH! The following is a program designed to whip your entire body into shape by taxing your muscular system both with sheer work load as well as High Intensity Weights.

This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique. You should feel the workouts doing their job by day 8…your second rest day that is. Just a quick side note: If you are a “beginner,” this workout is not for you. You are better off to start with one of the other One Session Per Body Part Per Week Workouts on our site. This program is designed with Intermediate and Advanced Lifters in mind. It is better to start with a program suitable to your CURRENT level to help push you to the point to be able to handle this workload. I have to be honest..I know me and I bet you are similar…I know when I was a beginner I was up for any challenge and this warning would only entice me to give it a try. Let me just say that you have been warned!

It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program. This is no different. And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise. This is a challenging program and all warnings and necessary precautions should be taken. Now that that has been said and all of the legal bases are covered…it’s time to get serious! Read through this workout. Be sure it makes sense to you. You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

 

Workbench Levergym Incline Press

THE 3 ON 1 OFF Split

Day 1 & 5: (Chest, Delts (front), Triceps)

Day 1: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

Day 5: 5 sets of each exercise for 12-15 reps.
1. Bench Press
2. Incline Bench Press
3. Shoulder Press
4. Pec Flies (Attachment)
5. Front Raise (From Low Cable)
6. Triceps Pushdown
7. Lying Cable Skull Crushers

 

Workbench Levergym Ab Workout

Day 2 & 6 (Legs, Abs)

Day 2: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure. For the Abdominals do 2 sets of 10-20 reps.

Day 6: 5 sets of each exercise for 12-15 reps.

For the Abdominals do 2 sets of 15-30 reps.

1. Squat
2. Leg Extension
3. Leg Curl
4. Double Leg Calf Raise
5. Leg Press (Attachment)
6. Good Mornings
7. Single Leg Calf Raise

Abdominals

  • V-Ups
  • Leg Raises
  • Alternating Plank
  • Dog
  • Swimmers
  • Crunches

 

Workbench Levergym Bent Over Row

 

Day 3 & 7 (Back, Delts (side/rear), Biceps)

Day 3: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

Day 7: 5 sets of each exercise for 12-15 reps.
1 . Bent-Over Row
2. Lat Pulldown (Overhand)
3. Low Cable Row
4. Single Arm Cable Side Raises
5. Straight Arm Lat Front Pull Down
6. Shrugs
7. Rear Delt Pull (Fly Attachment)
8. Low Cable Biceps Curl

 

Day 4 & 8 (REST)

Reminder: Your workout bodyparts per day of the week will be constantly changing. The NUMBER OF THE WORKOUT DAY (1-8) is the important thing to keep in mind with this split.

There you go! That is an awesome accelerated results training week on the POWERTEC Levergym. I recommend you use a training journal and track your weight and reps each workout. This is a way to be sure you are progressing. You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps. When that happens, use the same weight the next time you do the workout. When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout. Practice clean eating and do this work-out and you will get results! Remember to start at a reasonable weight and increase it when the time is right. Now, get on your POWERTEC Levergym and create the physique you deserve!


Tagged , . Bookmark the permalink.

101 Responses to The Levergym 3 On 1 Off Split Accelerated Results Workout

  1. After checking out a handful of the articles on your blog,
    I seriously appreciate your technique of blogging.
    I saved it to my bookmark webpage list and will be
    checking back soon. Please visit my website too and tell me your opinion.

  2. Pingback: for more info

  3. Pingback: click site

  4. Pingback: you can look here

  5. Pingback: Trackback

  6. Pingback: garcinia cambogia extract reviews yahoo

  7. Pingback: reference

  8. If some one desires expert view concerning blogging and site-building then i recommend him/her to pay a quick visit
    this website, Keep up the nice job.

  9. Pingback: online book of ra

  10. WOW just what I was looking for. Came here by searching for
    free skype credit voucher

  11. Fantastic goods from you, man. I have be mindful your stuff prior to and you are simply extremely great.
    I actually like what you have bought here, really like what you are saying and the way wherein you say it.
    You make it enjoyable and you continue to take care of to keep it sensible.

    I can’t wait to learn far more from you. This is really a great website.

  12. Pingback: Check Out Your URL

  13. Pingback: try this

  14. Pingback: water ionizers

  15. Hi there, just became alert to your blog through Google,
    and found that it is really informative. I’m
    gonna watch out for brussels. I will be grateful if you continue this in future.
    Many people will be benefited from your writing. Cheers!

  16. Nice post. I learn something totally new and challenging on sites I stumbleupon on a daily basis.
    It will always be useful to read articles from
    other authors and use a little something from other websites.

  17. Pingback: konto osobiste

  18. Pingback: water ionizers

  19. I love looking through an article that will make people think.
    Also, many thanks for allowing for me to comment!

  20. here says:

    Large seeds buried too close for the surface will dry,
    small seeds which are too deep will never come up.
    It will also assist remove waste and harmful toxins in the colon and intestines, on the same time
    as helping relieve constipation bloating and gas.

    After treatment, bamboo can be a very hard wood but it’s
    also light and very tough. They won’t create a consistent sound until they are used several times.

  21. It is appropriate time to make some plans for the longer term and it’s
    time to be happy. I have read this post and if I may just I desire to suggest you few fascinating things or
    advice. Maybe you could write subsequent articles relating to this article.
    I want to read more things about it!

  22. Greetings! This is my first comment here so I just wanted
    to give a quick shout out and say I truly enjoy reading your
    articles. Can you recommend any other blogs/websites/forums that deal with the same topics?

    Thank you so much!

  23. cordless phone kmart

  24. その says:

    アイドルがそれをすると大きなデミリットを伴うのは言うまでもない プーチンの支持率 76% → 皇帝。 スターリン以上の強権。
    右翼も韓流も電通が黒幕。その方が市場が混乱して記事が売れるから
    チャンネル桜は東京駅・池袋で中国・中国人が全世界できらわれていることと石平の名前を広めてください。
    眼科行ったらカラコンはやめろだってぇ~

  25. I visited many web pages however the audio feature for audio songs
    existing at this web site is in fact superb.

  26. chanblog.kr says:

    I am regular reader, how are you everybody? This article posted at
    this site is in fact nice.

  27. interesting says:

    Hiya very cool site!! Guy .. Excellent .. Wonderful .. I will bookmark your website
    and take the feeds additionally? I am satisfied to seek out
    numerous useful info here within the submit, we’d like work out
    more strategies on this regard, thank you for sharing.
    . . . . .

  28. When someone writes an post he/she maintains the idea of a
    user in his/her mind that how a user can know it. Thus that’s why this piece of writing is perfect.
    Thanks!

  29. Pingback: najlepszy kredyt gotówkowy

  30. My partner and I stumbled over here different web address and thought I should check things out.

    I like what I see so now i’m following you. Look forward to exploring your web page yet again.

  31. Amazing! This blog looks just like my old one! It’s on a completely different topic but it
    has pretty much the same layout and design. Excellent choice
    of colors!

  32. Excellent post but I was wondering if you could write a litte more on this subject?
    I’d be very grateful if you could elaborate a little bit
    further. Appreciate it!

  33. Hi! I know this is kinda off topic nevertheless I’d figured I’d ask.
    Would you be interested in exchanging links or maybe guest writing a blog article or
    vice-versa? My website goes over a lot of the same
    topics as yours and I think we could greatly benefit from each other.
    If you are interested feel free to send me an e-mail.
    I look forward to hearing from you! Superb blog by the way!

  34. Pingback: nor-sta.pl

  35. Pingback: visit here

  36. Pingback: resto pizza quimper

  37. Awesome blog! Do you have any helpful hints for aspiring writers?
    I’m planning to start my own website soon but I’m a little
    lost on everything. Would you advise starting with a
    free platform like WordPress or go for a paid option?
    There are so many options out there that I’m totally overwhelmed ..

    Any recommendations? Thank you!

  38. Pingback: san diego seo companies

  39. Pingback: water ionizers

  40. Pingback: vaporizer e cigs

  41. Heya i am for the primary time here. I found this board and I find It really
    useful & it helped me out much. I am hoping to offer something
    again and aid others such as you aided me.

  42. It’s actually a cool and useful piece of info.

    I am satisfied that you simply shared this useful info with
    us. Please stay us up to date like this. Thank you for sharing.

  43. Your method of telling the whole thing in this piece of writing is in fact
    good, every one be able to easily be aware of it, Thanks a lot.

  44. Very descriptive article, I loved that bit. Will there be a
    part 2?

  45. Pingback: plombier paris 2

  46. I think that what you composed made a great deal of sense.

    However, think about this, suppose you added a little content?
    I ain’t saying your content is not good., however what if you added a
    post title that makes people want more? I mean The Levergym 3 On 1 Off Split Accelerated Results Workout – POWERTEC FITNESS is kinda boring.
    You might peek at Yahoo’s home page and see how they create article headlines to grab viewers to click.
    You might add a related video or a related picture or two to get readers excited about what you’ve got to say.
    In my opinion, it might bring your website
    a little bit more interesting.

  47. It’s remarkable to pay a visit this web page and reading
    the views of all colleagues regarding this post, while I am also zealous of getting experience.

  48. Pingback: builders in leeds

  49. Hi, of course this paragraph is genuinely good and I have learned lot of
    things from it on the topic of blogging. thanks.

  50. It’s in point of fact a great and useful piece of information. I am satisfied that you
    simply shared this useful information with us. Please stay us up to date like this.
    Thanks for sharing.

  51. Pingback: Streetwear

  52. dealdash win says:

    Magnificent beat ! I would like to apprentice even as you amend your web site, how can i subscribe for a weblog website?
    The account aided me a appropriate deal. I were a little bit
    familiar of this your broadcast provided brilliant clear idea

  53. Thanks in favor of sharing such a fastidious idea, piece of
    writing is good, thats why i have read it fully

  54. This is really interesting, You are a very skilled
    blogger. I have joined your rss feed and look
    forward to seeking more of your magnificent post.
    Also, I have shared your site in my social networks!

  55. Pingback: dugdalemarketinggroup.com/video-doodle

  56. I am genuinely glad to read this webpage posts which contains lots of valuable data, thanks
    for providing these kinds of information.

  57. Pingback: escape dead island game code

  58. Pingback: demenagement gratuit

  59. Pingback: natural muscle building supplements

  60. This text is priceless. How can I find out more?

  61. www.lswa.Org says:

    best gaming pc under 1000 2013

  62. can dried tea leaves go bad

  63. Pingback: amino prime reviews

  64. million says:

    gaming laptops under 600

  65. Thankfulness to my father who informed me regarding this website,
    this weblog is truly amazing.

  66. try minecraft free online games

  67. You can also choose to create your own homemade repellent
    to assist protect yourself from insects and ticks.
    You have thought it over as well as the decision appeared to buy
    a whole new dishwasher.
    You can visit your neighborhood hardware center or check
    on the internet for your latest models that are on the market.

    You will likely be able to rest assured this washing
    machine can last you decades, because it is outfitted which has a stainless steel washing drum.

  68. early says:

    ginger glass jar

  69. Zendesk.com says:

    does the alli diet work

  70. zendesk.com says:

    what does lmafo mean

  71. Hello, i read your blog from time to time and i own a similar one and
    i was just curious if you get a lot of spam responses?

    If so how do you reduce it, any plugin or anything you can recommend?
    I get so much lately it’s driving me insane so any assistance is very much appreciated.

  72. Pingback: best electronic cigarette review

  73. Pingback: e cigarette sample

  74. Pingback: Web Site

  75. Nice post. I was checking continuously this weblog and I’m
    inspired! Very useful information specially the ultimate section :
    ) I maintain such info a lot. I was looking for this particular info for a
    very long time. Thanks and best of luck.

  76. Pingback: zednetwork

  77. Hi, just wanted to tell you, I enjoyed this article. It was funny.
    Keep on posting!

  78. I like the valuable information you supply to your
    articles. I’ll bookmark your blog and test again right here frequently.

    I am somewhat certain I will be informed a lot of new stuff right right here!
    Good luck for the next!

  79. Pingback: dr oz best weight loss supplements

  80. Pingback: vaginoplastia

  81. Pingback: super colon cleanse

  82. Hannah says:

    Its like you read my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but other than that, this is fantastic blog. An excellent read. I will definitely be back.

  83. Pingback: 10,000 FREE TEMPLATES & FREE WEBSITE BUILDER

  84. Naomi says:

    I,myself adore your article so much, hoping you could write much more exceptional ones

  85. Pingback: degree

  86. Pingback: $600 of GOOGLE ADWORDS COUPON Vouchers $5

  87. Pingback: 15 pounds

  88. Pingback: alkaline water dangers

  89. Pingback: fajsdgjfashdjfaksjdhkfa

  90. Pingback: bankruptcy lawyers in maryland

  91. Pingback: gcsrdsmgkrnggkxrv

Leave a Reply

Your email address will not be published.


*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>