All Purpose Training with Marques' Johnson
Westwood Athletics
All Purpose Training is designed for the individual who has a desire to feel challenged, learn something different and exciting , and most of all look good! At the end of the 8 weeks, you'll not only feel stronger, but better conditioned as well.
All Purpose Training will give you a sense of direction in the gym while learning the proper principles of bodybuilding technique, complimented with strength and functional training.
A1
Weighted Split Squats
4 x 8
A2
Belt Squat (No Hands)
15, 12, 10, 8
B1
DB SLDL
4 x 15
B2
SL Leg Extension
4 x 8
C1
DB Goblet Squats
3 x 8
C2
Barbell Standing Calf Raises
3 x 12
D1
KB Swing
4, 6, 8, 10
D2
Wall Ball Tosses
4, 6, 8, 10
A
Winding Flat Bench DB Press
15, 12, 10, 8
B1
Bicep Cable Curls
12, 10, 8, 6
B2
1 Arm DB Row
12, 10, 8, 6
C1
Incline Barbell Press
3 x 15
C2
3 Way Pulldown
3 x 15
D1
DB Chest Flys
3 x 12
D2
DB Underhand Push Ups
3 x 12
D3
Wide Grip EZ Bar Reverse Curls
3 x 12
E
Cardio
1 x 20:00
A1
Hex Bar Deadlifts
8, 8, 5, 5
A2
Row
4 x 300
B1
Ski Erg
400, 300, 200, 100
B2
DB Push Press
4 x 10
B3
DB Stationary Lunges
4 x 20
C1
Ab Wheel
3 x 10
C2
Med Ball Slam
3 x 0:30
D1
Weighted Crunches
3 x 12
D2
Toes 2 Bar
3 x 8
D3
Elbow Plank
3 x 1:00
A
Barbell Front Squats
10, 8, 6, 4
B1
Seated Hamstring Curls
20, 16, 12, 8
B2
Staggered KB SLDL
4 x 16
C1
Barbell Reverse Lunge
3 x 8
C2
Reverse Sled Pull
3 x 15
C3
Sled
3 x 15
D1
Landmine Lateral Lunges
3 x 6
D2
American KB Swings
3 x 12
A1
3 Way Shoulder Press
3 x 21
A2
Seated DB Rear Delt Fly
3 x 15
B1
Incline DB Press
10, 8, 6
B2
Alternating SA Chest Supported Rows
10, 8, 6
C1
Tricep Pushdowns (close/wide)
3 x 24
C2
Neutral Grip Barbell Bench Press
3 x 12
D1
DB Side Lateral Raises
12, 10, 8
D2
Seated DB French Press
12, 10, 8
D3
DB Upright Rows
12, 10, 8
E1
Jump Rope
1 x 100
E2
Wide Grip Pull Up
3 x 10
E3
Mt. Climbers
3 x 20
E4
Hand Release Push Ups
3 x 10
Marques Johnson
Marques' has been a full-time coach for over 5 years. Marques’ focuses primarily on weight loss, functional strength training and improving self confidence. He prides himself on having the ability to simplify complex training theories in ways that clients can learn at their pace and understand how to think for themselves so that they can feel confident about what they are going to accomplish.
All Purpose Training is your chance to lay an incredible foundation over the next 8 weeks. The combination of strength training, bodybuilding, and conditioning will get you stronger and more fit while keeping you engaged and motivated.
Get All Purpose Training with Marques' Johnson
