The Mint Conditioning Workout

Mar 21, 2016

A new Program that will give great results! Train Like an Athlete!

Some workout programs are written by individuals without careful thought to exactly what the intended purpose is. They will simply write a random plan that emphasizes effort and think about how hard the workout is. They may make you do high volume sets, reps, and put in certain variables that are no deeper than random thought they had by creating their own program that was difficult for them. These individuals are not whom you want to follow. Their workouts may give you some results, but anything that you do in the gym will yield some benefit. The key however, is to follow a program that HAS had careful though and consideration for proper periodization, training protocols and a selection of exercises and training principles that are understood by the program designer.

The below workout program is designed for those who are more focused on training as an athlete. The rest periods can either be used to take adequate rest, however for optimal results and fat burning I would suggest doing some form of cardio-acceleration such as jump rope, running in place, step ups etc....

Week 1

Day 1

Exercise	Sets	Reps	Muscle Group
Push Ups	2	8	Chest
Rest- 30-45 seconds	0	0	TIPS
Barbell Bench Press On Bench	3	6	Chest
REST	1	120	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3	10	Chest
REST	1	190	TIPS
Standing Mid Cable Flys Both Arms	3	12	Chest
REST	1	60	TIPS
Barbell Bench Press On Bench	2	50	Chest
REST	1	30	TIPS
Dumbbell Power Row	2	8	Back
REST	1	120	TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms	3	6	Back
REST	1	190	TIPS
Seated On Bench Bar Lat Pulldowns	3	10	Back
REST	1	90	TIPS
Standing Overhead Cable Pulldowns Both Arms	3	15	Back
REST	1	60	TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms	2	50	Back

Day 2

Exercise	Sets	Reps	Muscle Group
Walking Lunge	1	20	Legs
REST	1	30	TIPS
Running Butt Kick	1	20	Plyometrics
REST	1	30	TIPS
Jump Squat	2	8	Legs
REST	1	120	TIPS
Barbell Squat	3	6	Legs
REST	1	190	TIPS
Seated Machine Leg Extension Both Legs	3	15	Legs
REST	1	60	TIPS
Prone Machine Leg Curl Both Legs	3	15	Legs
REST	1	60	TIPS
Barbell Squat	2	50	Legs
REST	1	30	TIPS
Jump Rope	2	8	Cardio
REST	1	60	TIPS
Standing Calf Raise	2	6	Legs
REST	1	60	TIPS
Seated Calf Raise	2	20	Legs
REST	1	30	TIPS
Standing Calf Raise	2	50	Legs
Laying on Ground Abdominal Crunches Hands by Head	2	15	Abs
REST	1	60	TIPS
Laying On Ball Abdominal Crunch With Dumbbell	2	10	Abs
REST	1	60	TIPS
Hanging Leg Raise	2	30	Abs
REST	1	60	TIPS
Bent Over Cable Crunch	2	50	Abs

Day 3

Exercise	Sets	Reps	Muscle Group
Barbell Push Press (with bands optional)	2	8	Olympic Lifts
REST	1	120	TIPS
Standing Barbell Military Press	3	6	Shoulders
REST	1	120	TIPS
Standing Dumbbell Side Raise Both Arms	3	10	Shoulders
REST	1	120	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	15	Shoulders
REST	1	120	TIPS
Standing Barbell Military Press	2	50	Shoulders
REST	1	30	TIPS
Standing Barbell Shrugs	2	8	Shoulders
REST	1	120	TIPS
Standing Dumbbell Shrugs	2	6	Shoulders
REST	1	190	TIPS
Standing Barbell Shrugs	2	50	Shoulders

Day 4

Exercise	Sets	Reps	Muscle Group
Push Ups	2	8	Chest
REST	1	120	TIPS
REST	1	190	TIPS
Dumbbell Overhead Triceps Extension Both Arms	2	10	Arms
REST	1	90	TIPS
Standing Cable Triceps Extension Both Arms	2	15	Arms
REST	1	60	TIPS
Barbell Close Grip Bench Press with bands	2	50	Chest
REST	0	0	TIPS
Smith Machine Curl Throw	2	8	Arms
REST	2	8	TIPS
Standing Bicep Curl Barbell Both Arms	2	6	Arms
REST	1	190	TIPS
Incline Dumbbell Curl	2	10	Arms
REST	1	90	TIPS
One Arm Dumbbell Preacher Curl	2	15	Arms
REST	1	60	TIPS
Standing Bicep Curl Barbell Both Arms	2	50	Arms
REST	1	30	TIPS
Laying On Ball Abdominal Crunch With Dumbbell	2	15	Abs
REST	1	60	TIPS
Bent Over Cable Crunch	2	15	Abs
REST	1	60	TIPS
Laying on Ground Abdominal Crunches Hands by Head	2	50	Abs