The Cynaburg Workout Program
Sophia's Year Long Workout Program to build insane muscles.
Sophia's Year Long Workout Program to build insane muscles.
Monday Routine
20 Ring Pull-ups
20 Ring Dips
20 Handstand Push-ups
20 Widowmaker Squats
20 Wall Walks
400 Meter Run
Bench Press/Pull-up Super Sets
-7 Sets
-8 Reps on Bench Press with increasingly heavier weight.
-15 Rep Max on Pull-ups (don't go over 15 reps in a set)
Dumbbell Flyes/Dips Super Sets
-5 Sets
-15 Reps on Flyes
-Max Reps on Dips
Tuesday Routine
20 Ring Pull-ups
20 Ring Dips
20 Handstand Push-ups
20 Widowmaker Squats
20 Wall Walks
400 Meter Run
Overhead Press- 5 Sets of 10 Reps (Keep the same weight)
Extending Heavy Curls- 5 Sets of 5 Reps (Keep the same weight)
French Curls- 5 Sets of 5 Reps (Keep the same weight)
Scott (Preacher) Curls with Bar- 5 Sets of 10 Reps (Keep the same weight)
Scott (Preacher) Curls with Dumbbells- 5 Sets of 5 Reps (Keep the same weight- one arm at a time.)
Seated Dumbbell Triceps/Triceps Press Down Super Set
-5 Sets
-5 Reps Dumbbell Triceps
-No Specification for Triceps Press Downs
Wednesday Routine
20 Ring Pull-ups
20 Ring Dips
20 Handstand Push-ups
20 Widowmaker Squats
20 Wall Walks
400 Meter Run
Sit-ups- 10 Sets of 50 Reps
Leg Raises- 5 Sets of 20 Reps
Sidebends with Bar Behind Neck- 5 Sets, No Specification on Reps
Barbell Squats
-5 Sets with increasingly heavier weight
-5 Reps on Sets 1-4 and 4 Reps on Set 5.
Calf Raises- 10 Sets of 8 Reps
Thursday Routine
20 Ring Pull-ups
20 Ring Dips
20 Handstand Push-ups
20 Widowmaker Squats
20 Wall Walks
400 Meter Run
Bench Press- 7 Sets of 5 Reps, increasingly heavier weight
Press Behind Neck/Machine Rows Super Sets
-5 Sets
-5 Reps on Press
-No Rep Specification for Machine Rows
Seated Shoulder Press with Dumbbells- No Rep or Set Specification
Dips- 5 Sets of 8 Reps (No Weight)
Friday Routine
20 Ring Pull-ups
20 Ring Dips
20 Handstand Push-ups
20 Widowmaker Squats
20 Wall Walks
400 Meter Run
Overhead Press- 3 Sets of 5 Reps
Extending Heavy Curls- 3 Sets of 5 Reps
French Curls- 3 Sets of 5 Reps
Scott (Preacher) Curls w/bar- 3 Sets of 5 Reps
Scott (Preacher) Curls w/DB/Triceps Press Downs
-3 Sets of 5 Reps
-No specification given for Triceps Press Downs
Chinning Behind the Neck- 5 Sets of 5 Reps
Close Grip Pull-downs- 5 Sets of 5 Reps
Saturday Routine
20 Ring Pull-ups
20 Ring Dips
20 Handstand Push-ups
20 Widowmaker Squats
20 Wall Walks
400 Meter Run
Sit-ups- 5 Sets of 10 Reps
Leg Raises- 5 Sets of 10 Reps
Side Bends with Bar Behind Neck- 3 Sets of 50 Reps
Squats-
-3 Sets of 3 Reps with Medium Weight
-2 Sets of 3 Reps with Heavy Weight
-3 Sets of 20 Reps with Medium-Light Weight
Front Squats- 5 Sets of 10 Reps
Seated Calf Raises- 5 Sets of 5 Reps
Sunday 85 lb Sledgehammer Workout
25 Sledgehammer Swings (each side)
100 Meter Sprint w/Hammer
50 Sledgehammer Swings (each side)
50 Meter Lunge Walk w/Hammer
100 Sledgehammer Swings (each side)
100 Meter Sprint w/Hammer
250 Sledgehammer Swings (each side)
50 Meter Lunge Walk w/Hammer
500 Sledgehammer Swings (each side)
100 Meter Sprint w/Hammer
1000 Sledgehammer Swings (each side)
50 Meter Lunge Walk w/Hammer
100 Waist Twists w/Hammer (each side)
50 Side Bends w/Hammer (each side)
1 Mile Run w/Hammer
1 Mile Walk w/Hammer
Alternate 25 Sledgehammer Swings each side until failure.