Sam’s Recession Buster Program Review
For those of you who followed my initial Recession Buster program that was designed for home training where you only have basic gym equipment, here is a refresher to keep you going.
It is still a two way split but I have tweaked it so you can push that little bit harder for greater gains. Here is the original Recession Buster Program. I do the program on the Powertec LeverGym and the Ironmaster Quick Lock Dumbbells There are two workouts. We alternate between the two workouts over a fortnight.
Week 1: Monday Workout A Wednesday Workout B Friday: Workout A
Week 2: Monday Workout B Wednesday Workout A Friday: Workout B
Workout One
Bench Press – Two warm up sets @ 20 reps. 3 working sets @ 12 reps. After your last set drop on the deck and squeeze out some push ups. When you can’t do anymore do them on your knees. When you can complete 3 sets with perfect form, instead of going up in weight, increase the angle of the incline on your bench. So start flat and work your way up to a steepish incline. Then go back to flat bench and increase the weight.
Hybrid Rows – 3 sets of 15 reps using the continuous tension method. This is now one of my favorite exercises. It hits the lats plus a bit of back too. Check out the Hybrid Row video.
One Arm Dumbbell Rows – Your back should be nice and warm now so it is time to really up the intensity. Do a warm up with 15 reps, then increase the weight and start dropping the reps. One set of 12 reps, one of 10 reps and one of 8 reps.
Shoulder Press – 3 sets of 12 reps using set rep progression. In the first workout I didn’t do any shoulder press because I did two pressing movements for chest. So now it is time to go back to the old favourite.
Bicep & Tricep Superset – Finish off with your favourite bicep and tricep exercise. Do 3 sets with 15 reps until your arms burst! If you still have some juice in the tank do some forearm work.
Workout Two
In the previous workout we trained legs and arms together. Now we are going to up the effort on legs and devote a whole workout to them.
Leg Extensions – 30, 25, 20 – use light weight and really focus on warming the knees.
Lying Leg Curls – 20, 15, 12 Squats – Warm Up Set, 3 sets of 15 reps. (using set rep progression)
Lunges – 2 sets of 15 reps. (personally I don’t count reps, your legs should be toast after squatting so we just lunge with no weight until we can’t do no more.)
Stiff Legged Deadlifts – Warm Up then 2 sets of 12 reps – I don’t do this as a traditionally power exercise, more just to finish off the hammys. I do them slow and concentrate on form. When I do them like this I prefer to use dumbbells.
Calf Raises – Alternate 3 sets of 30 reps with light weight for one workout, then 3 sets of 10 reps with a heavy weight the next. Once again if you have any juice in the tank do some ab work.
