Upside Down Training Program

VINCE DELMONTE’S NO-NONSENSE MUSCLE BUILDING PROGRAM www.VinceDelMonteFitness.com UPSIDE DOWN TRAINING PROGRAM: UPSIDE DOWN TRAINING GUIDELINES: •

Begin each workout with 5-10 minutes of light cardio and/or 5-10 minutes of dynamic stretching.

•

Perform the Shoulder Stability circuit after your cardio and/or dynamic stretching warm up. Consider this routine apart of your warm up.

•

Consider this phase to dedicated to minimizing your muscle weaknesses, improving posture, decreasing muscle imbalances, increasing core strength, familiarizing yourself with your body weight and optimizing your conditioning. Based on your fitness level and training experience, allow 3-6 weeks on UDT before moving onto the next phase. Move on when this routine is no longer challenging and you feel your body is fully “tuned up.”

•

Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern.

•

You might be unusually sore after the first few workouts. Your body will tell you if you clearly over did it however a little muscle soreness does not require a panic. Train right through the soreness and adapt your workout by decreasing your weights but maintaining the same rep and set scheme. You might find the body weight workouts actually help loosen you up.

•

Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on its own day.

•

Use the first and second week to get familiar with the tempos and for choosing the appropriate workloads. You should be hitting failure within the given rep ranges. As you get familiar with the program, increase the weights by about 5 pounds every week if possible.

•

Train the weak side first and never do more reps on the strong side. So, if you are doing leg extensions and can only do 5 reps on the weaker side, you should do no more than 5 reps on the stronger side (even if it feels like you can do 15 or more).

•

Train through a full range of motion to strengthen the tendons, ligaments, attachments and muscles at their weakest angle. A limited range of motion equals a limited range of the muscle being used.

•

Here is an example of 1 and ½’s for a leg extension: you would extend your leg fully, pause, lower the leg half way, pause, extend your leg again, pause and return the weight to the bottom. This is one rep.

•

Here is an example of 21’s: Do 7 half reps in the weakest half, followed immediately by 7 full reps, followed immediately by 7 half reps in the strongest half. Pause every time before you change direction to experience the full effect.

•

Here is an explanation of the slow speed tempos i.e. 814, 613 and 515. For 814, this means you would take 8 seconds to lower the weight, pause for one second and then take 4 seconds to lift the weight. Be ready to lower your weight selection.

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Here is an explanation for the smaller muscle groups being trained before larger muscle groups: Muscle groups placed at the start of a workout will see the greatest improvement since it’s prioritized by sequence. Here is your opportunity to strengthen your weakest links i.e. smaller muscle groups before larger muscle groups.

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Don't be surprised if you feel beat up after the workout. I've given you a program I'm confident you have not experienced before. It will take some time for your body to condition itself. I have recommended at least 3-6 weeks on Upside Down Training but you are free to come back to Upside Down Training every few months.

SHOULDER STABILITY CIRCUIT TRAINING GUIDELINES: •

This is a continuous circuit which means you will move from exercise to exercise with zero rest.

•

Notice the tempo is slower because it is also injury prevention centered. Focus on SLOW and CONTROLLED.

•

Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets.

•

Your goal is not to 'work it' but to simply 'switch on' the rotator cuff and external rotators so they are prepared to stabilize the shoulder area.

A

Retractions

1-2

10-15

311

-

B

Reverse Fly with Tubing (dumbells optional)

1-2

10-15

311

-

C

External Rotation with tubing (dumbells optional)

1-2

10-15

311

-

D

Diagonal External Rotation with tubing ( dumbells optional)

1-2

10-15

311

-

E

Prone Dumbell Reverse Flys

1-2

10-15

311

1-2 minutes and repeat

ABDOMINAL CIRCUIT TRAINING GUIDELINES: • This is a continuous circuit which means you will move from exercise to exercise with zero rest. Notice the tempo is quicker. Keep your body moving. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. Don't be surprised if you feel like someone is ripping your stomach apart! This is a beautiful circuit of exercises and it kills. Your abs will be on fire! • Unless they are really sore, do this program every workout. It's based on higher volume and no load so your abs will recover quickly.

A

Air Bike Crunches

1-2

10-15

201

-

B

Janda Sit Up (wrists to knees)

1-2

10-15

201

-

C

Full Sit Ups

1-2

10-15

201

-

D

Lying Side Crunch

1-2

10-15

201

-

E

Supine Double Leg Raise

1-2

10-15

201

-

F

Alternating Toe Touch

1-2

10-15

201

-

G

Hip Thrusts

1-2

10-15

201

1-2 minutes and repeat

BODY WEIGHT CIRCUIT TRAINING GUIDELINES: • This is a continuous circuit which means you will move from exercise to exercise. • You will require a stop watch that has a timer which beeps every 20 seconds and then breaks for 20 seconds. • Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise. You get 20 seconds rest between exercises. • Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame. • Feel free to improvise with this circuit if your fitness is really low. For example, you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days. • The secret to this circuit is INTENSITY. The order of exercises is not so important. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. Your heart will be pumping and you will be sweating harder than when you do cardio – trust me! • Don't be surprised if you feel light headed or really winded! As I said, this is also a conditioning program! Build up to 3 sets with only 1 minute between sets. If 20 second intervals are not enough then build up to 30 seconds per exercise.

A

Standard Pushup

3

20 seconds

Constant Speed

20 seconds

B

Mountain Climbers

3

20 seconds

Constant Speed

20 seconds

C

Burpees

3

20 seconds

Constant Speed

20 seconds

D

High Knee Drill (running on the spot)

3

20 seconds

Constant Speed

20 seconds

E

Bodyweight Squats

3

20 seconds

Constant Speed

20 seconds

F

Close Grip Chin Ups

3

20 seconds

Constant Speed

20 seconds

G

Bench Dip

3

20 seconds

Constant Speed

20 seconds

H

Modified Pullup

3

20 seconds

Constant Speed

20 seconds

I

Alternating Split Squat Jump

3

20 seconds

Constant Speed

20 seconds

J

Single Leg Hip Extension

3

20 seconds

Constant Speed

20 seconds

K

Bodyweight Reverse Lunge

3

20 seconds

Constant Speed

20 seconds

L

Single Leg Plank Raise

3

20 seconds

Constant Speed

20 seconds

M

Oblique Adductor Raise

3

20 seconds

Constant Speed

20 seconds

UPSIDE DOWN TRAINING PROGRAM DAY 1: LOWER BODY

A1:A2:A3

Calf Tri Set: 1. Machine Seated Calf Raise 2.Standing Machine Calf Raise 3. Supine Calf Raise

B1:B2

12-15 12-15

311 311

60

2 2

20 20

311 311

60

2 2

12-15 12-15

311 311

60

2 2

12-15 12-15

515 515

60

2 2

6-8 6-8

613 613

60

1-2

10-15

201

1-2 minutes and repeat

Hip/Quad Super Set: 1. DB Bulgarian Split Squat 2. Deadlift (trap bar or straight bar

G

2 2

Hip/Quad Super Set: 1. Back Extension 2. Single Leg RDL With DB

F1:F2

60

1 and 1/2’s

10 sec hold at the top of every 10th rep

Inner/Outer Thigh Super Set: 1. Hip Abduction With Cable 2. Hip Adduction With Band (or cables)

E1:E2

311 311 311

Hip/Quad Super Set: 1. Single Leg Hip Extension 2. One Leg Box Step Up

D1:D2

15 15 15

1

Hip/Quad Super Set: 1. Single Leg Curl (standing or lying) 2. Single Leg Leg Extension

C1:C2

3 3 3

Abdominal Circuit: 1. Air Bike Crunches 2. Janda Sit Ups 3. Full Sit Ups 4. Lying Side Crunch 5. Supine Double Leg Raise 6. Alternating Toe Touch 7. Hip Thrusts

1 and 1/2’s

UPSIDE DOWN TRAINING PROGRAM DAY 2: BODY WEIGHT CIRCUIT

A

Standard Pushup

3

20 seconds

Constant Speed

20 seconds

B

Mountain Climbers

3

20 seconds

Constant Speed

20 seconds

C

Burpees

3

20 seconds

Constant Speed

20 seconds

D

High Knee Drill (running on the spot)

3

20 seconds

Constant Speed

20 seconds

E

Bodyweight Squats

3

20 seconds

Constant Speed

20 seconds

F

Close Grip Chin Ups

3

20 seconds

Constant Speed

20 seconds

G

Bench Dip

3

20 seconds

Constant Speed

20 seconds

H

Modified Pullup

3

20 seconds

Constant Speed

20 seconds

I

Alternating Split Squat Jump

3

20 seconds

Constant Speed

20 seconds

J

Single Leg Hip Extension

3

20 seconds

Constant Speed

20 seconds

K

Bodyweight Reverse Lunge

3

20 seconds

Constant Speed

20 seconds

L

Single Leg Plank Raise

3

20 seconds

Constant Speed

20 seconds

M

Oblique Adductor Raise

3

20 seconds

Constant Speed

20 seconds

UPSIDE DOWN TRAINING PROGRAM DAY 3: UPPER BODY

A1:A2

B1:B2

C1:C2

D1:D2

E1:E2

F1:F2

G1:G2

H

Trap Super Set: 1. Shrug (barbell) 2. DB Shrug

2 2

20 20

311 311

60

Forearm Super Set: 1. Seated Barbell Wrist Curl 2. Seated Barbell Reverse Curl

2 2

20 20

311 311

60

Bicep Super Set: 1. Supinated Incline Bicep Curls 2. Reverse Barbell Curls

2 2

12-15 12-15

311 311

60

1 and 1/2’s

Tricep Super Set: 1. Supine Close Grip Bench Press 2. Reverse Grip Pressdown

2 2

12-15 12-15

311 311

60

1 and 1/2’s

2 2

12-15 12-15

311 311

60

1 and 1/2’s

Back Super Set: 1. Close Grip Pulldown 2. Pullovers

2 2

21's 12-15

311 311

60

Chest Super Set: 1. Incline DB Chest Press 2. Dumbell Fly

2 2

21's 12-15

311 311

60

1-2

10-15

201

1-2 minutes and repeat

Shoulder Super Set: 1 .Lying Dumbbell Lateral Raise 2. Lateral Raises (w/plates) (standing or seated)

Abdominal Circuit: 8. Air Bike Crunches 9. Janda Sit Ups 10. Full Sit Ups 11. Lying Side Crunch 12. Supine Double Leg Raise 13. Alternating Toe Touch 14. Hip Thrusts

1 and 1/2’s for pullovers

1 and 1/2’s for chest flys

UPSIDE DOWN TRAINING PROGRAM DAY 4: BODY WEIGHT CIRCUIT

A

Standard Pushup

3

20 seconds

Constant Speed

20 seconds

B

Mountain Climbers

3

20 seconds

Constant Speed

20 seconds

C

Burpees

3

20 seconds

Constant Speed

20 seconds

D

High Knee Drill (running on the spot)

3

20 seconds

Constant Speed

20 seconds

E

Bodyweight Squats

3

20 seconds

Constant Speed

20 seconds

F

Close Grip Chin Ups

3

20 seconds

Constant Speed

20 seconds

G

Bench Dip

3

20 seconds

Constant Speed

20 seconds

H

Modified Pullup

3

20 seconds

Constant Speed

20 seconds

I

Alternating Split Squat Jump

3

20 seconds

Constant Speed

20 seconds

J

Single Leg Hip Extension

3

20 seconds

Constant Speed

20 seconds

K

Bodyweight Reverse Lunge

3

20 seconds

Constant Speed

20 seconds

L

Single Leg Plank Raise

3

20 seconds

Constant Speed

20 seconds

M

Oblique Adductor Raise

3

20 seconds

Constant Speed

20 seconds