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Cory's Millennium Workout



Six-Day Split Exercise Regime

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
OFF
Warm-up
Warm-up
Warm-up
Warm-up
Warm-up
Warm-up
REST
Chest
Back
Arms
Legs
Shoulders
Traps/ Calves
Abs
Lower Back
Abs
Lower Back
Abs
Lower Back
Cardio
Cardio
Cardio
Cardio
Cardio
Cardio
Stretch
Stretch
Stretch
Stretch
Stretch
Stretch
Tan
Tan
Tan
Tan
Tan
Tan


Sample Workout Protocol

DAY ONE (Chest)

WARM-UP

Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature

CHEST

Barbell Bench Press (medium grip)
2 sets x 3-6 reps

Incline Dumbbell Press
2 sets x 6-8 reps

15° Incline Dumbbell Flyes (emphasize stretch)
2 sets x 6-8 reps

Cable Crossover Flyes
2 sets x 8-12 reps

CORE TRAINING - ABDOMINALS

Hanging Knee Raise (underhand grip on the chinning bar, bend arms at elbows slightly, raise knees above head through arms)
1 set x 20 reps

Horizontal Floor Ab Crunch (completely exhale & hold each "crunch" for a count of 1-2-3-4-5 or 3 seconds)
1 set x 20 reps

Side Crunch (completely exhale & hold each "crunch" for 3 seconds)
2 sets x 12 reps

Free-style Alternating "bicycle" Crunch (smooth rhythmic motion)
1 set x 200 reps

CARDIO

20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature)

STRETCH

Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch,  nose breathe lightly during stretch

TAN

8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards)

DAY TWO (Back)

WARM-UP

Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature

BACK

Barbell Deadlift (reverse grip)
2 sets x 6 reps

Bent-over DB Rows
2 sets x 10-12 reps

Close-Grip, Overhand Side-Grip Chin-Up (full range of motion)
2 sets x 8-12 reps

Dumbbell Pullovers (body is perpendicular to bench, elbows bent slightly, good stretch, butt down)
2 sets x 10-12 reps

CORE TRAINING - LOWER BACK

Stiff-legged BB Deadlift (slight bend in knees, stretch down to the top of in-step)
2 sets x 6 reps

CARDIO

20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature)

STRETCH

Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch,  nose breathe lightly during stretch

TAN

8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards)

DAY THREE (Arms)

WARM-UP

Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature

TRICEPS

Weighted Bar Dips (all the way down & all the way up)
2 sets x 6 reps

Close-grip Lying Tricep Press (with e-z curl bar)
2 sets x 6-8 reps

BICEPS

Standing Barbell Power Curl
2 sets x 6 reps

Standing BB Scott Curl (90οΎ° angle bench)
2 sets x 6-8 reps

FOREARMS

Standing Hammer Inside Dumbbell Curls (raise DB in front of chest)
2 sets x 12 reps

Seated Close-Grip Barbell Wrist Curls (thumbs underneath BB)
2 sets x 8-12 reps

CORE TRAINING - ABDOMINALS

Roman Chair Sit-Ups
2 sets x 25 reps

Hanging Knee-Ups (arms straight, overhand grip)
2 sets x 50 reps

CARDIO

20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature)

STRETCH

Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch,  nose breathe lightly during stretch

TAN

8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards)

DAY FOUR (Legs)

WARM-UP

Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature

THIGHS

Barbell Back Squat (feet straight, shoulder width apart, break parallel)
2 sets x 6 reps

Barbell Smith Machine Back Squat (legs forward, shoulder width apart)
2 sets x 12 reps

Thigh Extension (static contraction-hold at top for 3 seconds)
2 sets x 6-8 reps

HAMSTRINGS

Leg Curls
2 sets x 8-12 reps

CORE TRAINING - LOWER BACK

Good Mornings (knees slightly bent)
2 sets x 6 reps

CARDIO

20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature)

STRETCH

Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch,  nose breathe lightly during stretch

TAN

8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards)

DAY FIVE (Shoulders)

WARM-UP

Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature

SHOULDERS

Standing Overhead Barbell Front Press
2 sets x 6 reps

Seated Overhead Dumbbell Front Press
2 sets x 6-8 reps

Standing Dumbbell Side Lateral Raise (alternate each arm)
2 sets x 8-12 reps

Bent-Over Dumbbell Side Lateral Raise (both arms)
2 sets x 10-12 reps

CORE TRAINING - ABDOMINALS

Cable Side Chops (straight arms, pull up from bottom pulley)
2 sets x 12 reps

Cable Side Chops (straight arms, pull down from upper pulley)
2 sets x 12 reps

CARDIO

20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature)

STRETCH

Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch,  nose breathe lightly during stretch

TAN

8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards)

DAY SIX (Traps/Calves)

WARM-UP

Light Body Stretch/Loosen Up Joints
Rotate Neck, Arms, Shoulders, Trunk, Knees & Ankles
Standing Front Twist with 6' wooden bar (100 reps)
Rotator Cuff Cable Extensions (4 x 25 reps)
10-minute cardio (Stair Master or Life Cycle) read health/fitness literature

TRAPS

Barbell Power Cleans
2 sets x 6 reps

Dumbbell Shrugs (hold contraction for 3 seconds in the “up” position)
2 sets x 6-8 reps

CALVES

Seated Calf Raise
2 sets x 6 reps

Standing Calf Raise
2 sets x 12 reps

CORE TRAINING - LOWER BACK

BB Hyperextensions (hold contraction for 3 seconds)
2 sets x 8-12 reps

Hyperextension Side Bends (alternate each side)
2 sets x 25 reps

CARDIO

20 minute Incline Treadmill (walk at moderate pace [65% of V02 max] & read health/fitness literature)

STRETCH

Emphasize primary joints and lower back (hold each stretch for 20-30 seconds) breathe out deeply through mouth as you go into the stretch,  nose breathe lightly during stretch

TAN

8-10 minutes light to moderate intensity (compensation for insufficient exposure to light, never burn, stay well hydrated, always saturate blood with primary antioxidants before & after session, apply fresh aloe gel to skin afterwards)

BASIC TRAINING PRINCIPLES

1. Train each body part once a week. Train six days in sequence, then rest one day.

2. On days off, go for a walk or perform some low-intensity leisure activity.

3. Train progressively, train with intensity. Log your strength gains. Challenge yourself.

4. Less is more. As strength increases, and as exercise performance and execution quality improves over time, it should take less volume of work to get the job done.

5. No sitting down between sets. Sip on a carbohydrate/electrolyte/Ester-C solution (Hydrade) constantly. Stay well hydrated. Prepare the next exercise in advance while resting. Walk around, your body will recover faster.

6. Rest for 1-3 minutes between sets. Train for strength and power if size and muscularity is your goal. Manage carbs and/or fat intake to modify bodyfat.

7. Train with weights to build and/or maintain muscle, bone density and underlying ligament structure. Perform aerobic exercise to condition your heart and lungs. Stretch to maintain flexibility. Use nutrition to fuel your body and manage bodyfat - not training.

8. Exercise intensity and success is determined by repeated failure (oxymoron). Each set is carried to absolute momentary failure except by reason of safety, such as when benching without a spotter, or if you are working to hit specific rep numbers, in which case you DO NOT go beyond. The objective is to initiate damage in the target tissue in a controlled and progressive manner; to disrupt the inner cellular environment forcing the body to adapt and compensate by increasing the strength, size and/or number of muscle fibers (remodeling & hyperplasia).

9. After you elevate your body temperature by warming-up, perform several warm-up sets of the first resistance exercise scheduled for that particular day. Each warm-up set is an engram; a message sent to your brain that is stored and utilized as a reference regarding range of motion, technique and execution. Add weight and reduce the number of reps as you approach your two (2) primary work sets. Condition your mind and body for the approaching stress to minimize risk of injury and to maximize performance potential.

Example: Day One CHEST

Incline Bench Press Weight Repetitions
Warm-up set 45 lbs (Olympic Bar) 12
Warm-up set 135 lbs 6
Warm-up set 225 lbs 3
Warm-up set 285 lbs 3
First WORK Set 315 lbs 6
Second WORK Set 315 lbs 6

10. Ideally, train in the mornings when testosterone levels peak naturally. Work, family, fatigue or appointments seldom interrupt early morning workouts. Go to bed sooner and get up earlier. Start the day off in the right direction. Pump some blood through your veins and sweat. Stimulate your mind. Wet your appetite for excellence. Visualize success. Train early to create a post-workout thermogenic response for the next 12 hours. Jump start your metabolism, increase your mental acuity and create a demand for food. You'll be energized all day long!

11. Determine your progress and training results through:

a) Assessment of strength parameters
b) Monthly or bi-monthly body composition test
c) Bi-annual fitness analysis and
d) Changes in your physical appearance

12. Eat as hard as you train. Don't leave your diet to chance! Put as much effort into planning your meal strategy as you do your workout schedule. This is by far the hardest part and where the great majority fail, not because they are incapable but because they simply don't understand the importance of nutrition as a science. To be successful you have to overcome the monotony of training, eating and sleeping at the same time, in the same way DAY AFTER DAY!

CORY’S SPRING/SUMMER WORKOUT ROUTINE • Competitive Track & Field Focus – Masters Men’s Hammer Throw
• Reduce emphasis from heavy/power lifting to functional fitness
• Train for speed/balance & incorporate sports specific skill training
• Target core and train from the ‘inside out’

DAY ONE - Gym

Legs/Core

- warm-up twist & stretch
- rotator cuff extension/rotation/flexion
- 10-minute light cardio (read new books)

- front barbell Squats
- bumbbell Lunges » front/back
- cable adduction/abduction rotation
- calves » seated/standing

- hanging (straight leg) rotating hip-launch leg raises
- Swiss ball cables crunches

- 20-minute incline treadmill cardio (study journals)
- full body stretch & deep breathing

DAY TWO – Field Training

- warm up run, twist & stretch
- practice single/double/triple turns down center throw line
- plyometrics » stair/bounce jumps
- hill hops & sprints » 6 second intervals

DAY THREE – Gym

Back/Core

- warm-up twist & stretch
- rotator cuff extension/rotation/flexion
- 10-minute light cardio (read new books)

- barbell deadlift
- barbell power cleans
- pull-up chins
- barbell high pulls

- back extension curl-up
- reverse back extension

- cardio
- full body stretch

DAY FOUR – Hammer Throwing

- warm up run & stretch
- practice throws » 8kg hammer/7.26kg hammer
- skill training
- 50m interval speed sprints on track

DAY FIVE – Gym

Shoulders/Core

- warm-up twist & stretch
- rotator cuff extension/rotation/flexion
- 10-minute light cardio (read new books)

- standing barbell press
- barbell bench press
- bar-dips
- barbell/dumbbell curls

- hanging (straight leg) rotating hip-launch leg raises
- cable woodchops/reverse woodchops

DAY SIX – Field Training

- warm up run, twist & stretch
- practice single/double/triple turns down center throw line
- plyometrics » stair/bounce jumps
- hill hops & sprints » 6 second intervals

REPEAT CYCLE

PURSUE HEALTH…AND PERFORMANCE WILL FOLLOW!