"" Rambo Body Fitness – Build Muscle, Burn Fat, Get Strong: Active Rest Sports Training

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Active Rest Sports Training

Mondays and Thursdays] Chest Press Machine[Mon.][Thurs.] 2 Weeks
Body Part - Chest
Exercise - Chest Press Machine
Set 1: Weight x Reps -____x 15
Rest Between Sets: 1-2 minutes
Set 2: W x R -____x 12
RBS: 2-3 min.
Set 3: W x R -____x 10
RBS: 2-3 min.
Set 4: W x R -____x 8
RBS: 2-3 min.
...........................................................
Exercise- Dumbbell Flyes
Sets 1 & 2: W x R -____x 6
RBS: 2-3 min.
...........................................................
Body Part - Back
Exercise - Lat Pulldowns
Set 1: W x R -____x 15
RBS: 1-2 min.
Set 2: W x R -____x 6
RBS: 2-3 min.
Set 3: W x R -____x 6
RBS: 2-3 min.
Set 4 - W x R -____x 4
..........................................................
Exercise - Bent Over Rows
Sets 1 & 2: W x R -____x 6
RBS: 2-3 min.
..........................................................
Exercise - Dead Lifts
Sets 1 & 2: W x R -____x 6
RBS: 2-3 min.
..........................................................
Body Part - Shoulders
Exercise - Shoulder Press Machine
Set 1: W x R -____x 15
RBS: 1-2 min.
Set 2: W x R -____x 6
RBS: 2-3 min.
Set 3: W x R -____x 4
RBS: 2-3 min.
..........................................................
Exercise - Barbell or Dumbbell Shrugs
Sets 1 & 2: W x R -____x 6
RBS: 2-3 min.
..........................................................
Body Part - Abdominals
Exercise - Crunch Machine
Perform 3 Sets: W x R -____x 12-30
RBS: 1-2 min.
..........................................................
[Tues.][Fri.]

Body Part - Legs
Exercise: Hack Squats
Set 1: Weight x Reps - ____x 15
Rest Between Sets: 1-2 minutes
Set 2: W x R -____x 12
RBS: 2-3 min.
Set 3: W x R -____x 10
RBS: 2-3 min.
Set 4: W x R -____x 8
RBS: 2-3 min.
.........................................................
Exercise- Leg Extensions
Set 1: W x R -____x 15
RBS: 2-3 min
Set 2: W x R -____x 12
RBS: 2-3 min.
........................................................
Exercise - Lunges
Set 1: W x R -____x 15
RBS: 2-3 min.
Set 2: W x R -____x 12
RBS: 2-3 min.
........................................................
Exercise - Leg Curls
Set 1: W x R -____x 15
RBS: 2-3 min.
Set 2: W x R -____x 12
RBS: 2-3 min.
........................................................
Body Part - Calves
Exercise - Standing Raises
Set 1: W x R -____x 15
RBS: 1-2 min.
Set 2: W x R -____x 12
RBS: 2-3 min.
........................................................
Body Part- Biceps 
Exercise - Preacher Curls
Set 1: W x R -____x 15
RBS: 1-2 min.
Set 2: W x R -____x 12
RBS: 2-3 min.
Set 3: W x R -____x 10
RBS: 2-3 min.
........................................................
Body Part- Triceps
Exercise - Pushdowns
Set 1: W x R -____x 15
RBS: 1-2 min.
Set 2: W x R -____x 12
RBS: 1-2 min.
Set 3: W x R -____x 10
RBS: 1-2 min.
........................................................


  • Remember that each blank in the Weight x Rep(W x R) section should be filled with the desired weight.
  • Remember to emphasize safety first.
  • Do not lift what you can't lift. Don't try to impress anybody. Just work hard.
  • Do only for two weeks, then switch to pre-season training.

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