Release Your Warrior - Find Your Strength Written by Genesis Team May 14, 2019

Get Ready for Massive Gains Welcome to the Genesis.com.au 6-Week Strength Training Camp. The Genesis ‘Release your Warrior’ program is designed to help you see strength and muscle gains faster. Our FREE Strength and Muscle Gain sessions are hosted once each week at our Genesis Training Facility and combine to form a co...

Release Your Warrior - Find Your Strength

Workouts | May 14, 2019
Published by Genesis Team

Get Ready for Massive Gains

Welcome to the Genesis.com.au 6-Week Strength Training Camp. The Genesis ‘Release your Warrior’ program is designed to help you see strength and muscle gains faster. Our FREE Strength and Muscle Gain sessions are hosted once each week at our Genesis Training Facility and combine to form a complete 6-Week training program! That means SIX free training sessions to get the basics covered, the plateaus identifi ed, and new skills learnt and practised.
This 6-Week Strength Training Camp is designed to educate you on how to train with correct techniques and how to increase your strength safely. This program will teach exercises perfect for gaining strength and allow you to execute them in a safe environment as well as educate you on the correct nutritional diet required for muscle development.

During your fitness journey, regardless of the goals you have set, your nutrition and supplementation will be the foundation of all growth and will ultimately get you feeling and looking great. With muscle growth in mind, there are specifi c supplements that can help you gain muscle like never before. We highly recommend sticking to a strict diet over the entire 6-weeks, dedicating time to your training sessions and even adding some supplements to your regime.
If you require a little motivation to get moving, then a pre-workout would be extremely beneficial! To keep yourself hydrated throughout your sessions, a good BCAA can significantly increase results- not only will it help to maintain muscle, but it will also keep you burning all that stored fat. To ensure a quick recovery and enhanced muscle growth we also recommend adding a post-workout protein.
Release Your Warrior teaches you how to train with proper technique in a well-equipped gym. With exercise guides, health guides, and technique tips - this program is your go-to strength guide.
So get ready for the next 6 weeks of ultimate strength training and be prepared to make some BIG changes!

 

Week 1 | Day 1 - Chest & Biceps

Exercise 1: Barbell Bench Press

You'll Need: Barbell, Bench

Sets: 5

Reps: 8

Quick Tip: Avoid Arching the lower back and keep your hips on the bench throughout. 

Exercise 2: Dumbbell Bench Press

You'll Need: Bench, Dumbbells

Sets: 4

Reps: 8

Quick Tip: Keep your chest up and shoulders back throughout the exercise.

Exercise 3: Machine Fly

You'll Need: Machine

Sets: 5

Reps: 15

Quick Tip: Your upper arms should be positioned parallel to the floor.

Exercise 4: Seated Dumbbell Biceps Curl

You'll Need: Bench, Dumbbells

Sets: 4

Reps: 18

Quick Tip: Squeeze the biceps at the top of the lift, keep a controlled pace & avoid using momentum.

Exercise 5: Dumbbell Hammer Curl

You'll Need: Dumbbells

Sets: 4

Reps: 18

Quick Tip: Squeeze the biceps at the top of the lift, keep a controlled pace & avoid using momentum.

Exercise 6: Barbell Biceps Curl

You'll Need: Barbell

Sets: 4

Reps: 12

Quick Tip: Keep your elbows stationary, squeeze your biceps at the top of the lift.

 

Week 1 | Day 2 - Back

Exercise 1: General Pullup

You'll Need: Pullup Bar

Sets: 4

Reps: 8

Quick Tip: Do not pull through your wrists. Drive your elbows behind you with your chest up

Exercise 2: Barbell Deadlift

You'll Need: Barbell

Sets: 6

Reps: 8

Quick Tip: Master bar placement, hip position, and full body tension for a strong and safe pull.

Exercise 3: Reverse Grip Lat Pull Down

You'll Need: Lat Machine

Sets: 4

Reps: 10

Quick Tip: Don’t allow momentum to dictate the movement, control the weight throughout the entirety of each rep.

Exercise 4: Single-Arm Dumbbell Row

You'll Need: Dumbbells

Sets: 3

Reps: 10

Quick Tip: Use a neutral grip. Keep spine flat and chest raised as you perform the movement.

Exercise 5: T-Bar Row

You'll Need:  V-grip Handle, Barbell

Sets: 4

Reps: 10

Quick Tip: Your abdominals, hamstrings and glutes must also fire to help stabilise your body in the bent-over position as you lift.

 

Week 1 | Day 3 - Conditioning - 45 Minute Interval Workout

Repeat the below exercises three times for a total session of 45 minutes. 

Exercise 1: 4 Minutes Warm-Up 

You'll Need: Treadmill

Moderate pace, No incline Perceived

Exertion Scale: 3-4

Exercise 2: 2 Minutes Baseline

You'll Need: Treadmill

Increase speed to just above your comfort zone Perceived

Exertion Scale: 3-4

 

Exercise 3: 2 Minutes Pyramid Up

You'll Need: Treadmill

Increase the incline 2 Degrees every 15 seconds Perceived

Exertion Scale: 4-6

 

Exercise 4: 2 Minutes Pyramid Down

You'll Need: Treadmill

Decrease the incline 2 Degrees every 15 seconds Perceived

Exertion Scale: 8-9

 

Exercise 5: 1 Minute Sprint

You'll Need:  Treadmill

Move as fast as you can. No Incline Perceived

Exertion Scale: 3-4

 

Exercise 6: 2 Minutes Baseline

You'll Need:  Treadmill

Speed to just above your comfort zone Perceived

Exertion Scale: 3-4

Exercise 7: 2 Cool Down

You'll Need:  Treadmill

Perceived Exertion Scale: 2-3

 

Week 1 | Day 4 - Legs

 

Exercise 1: Dumbbell Walking Lunge

You'll Need: Dumbbells

Sets: 3

Reps: -

Quick Tip: Don't be afraid to adjust the back leg positioning to get the most out of the stretch to release your hip flexors.

Exercise 2: Barbell Squat

You'll Need: Barbell

Sets: -

Reps: 8

Quick Tip: Squat as low as you can without losing the arch in the back. Perform as many sets as needed.

Exercise 3: Leg Press

You'll Need: Leg Press Machine

Sets: 4

Reps: 12

Quick Tip: If you have a spotter, do a few forced reps on your 1-2 heaviest sets.

 

Exercise 4: Leg Extension

You'll Need: Leg Extension Machine

Sets: 4

Reps: -

Quick Tip: This is a finishing exercise for the quads and each set should be done to failure.

 

Exercise 5: Lying Hamstring Leg Curl

You'll Need: Leg Curl Machine

Sets: 3

Reps: 15

Quick Tip: Curl your legs as far as possible and hold them for a second before returning to the start position.

Week 1 | Day 5 - Shoulders & Triceps

 

Exercise 1: Dumbbell Lateral Raise

You'll Need: Dumbbells

Sets: 4

Reps: 12

Quick Tip: Avoid using momentum. Focus on moving in a slow and controlled fashion with each rep.

 

Exercise 2: Overhead Dumbbell Press

You'll Need: Dumbbells

Sets: 4

Reps: 8

Quick Tip: Keep your shoulder blades tucked down and back for more shoulder stability as you press overhead.

 

Exercise 3: Standing Military Press

You'll Need: Barbell

Sets: 4

Reps: 8

Quick Tip: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyper-extension created.

 

Exercise 4: Close Grip Barbell Bench Press

You'll Need: Barbell, Bench

Sets: 4

Reps: 8

Quick Tip: Avoid arching the lower back & keep your hips on the bench throughout.

 

Exercise 5: Cable Rope Overhead Triceps Extension

You'll Need: Cable Machine, Rope Attachment

Sets: 4

Reps: 12

Quick Tip: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.

 

Week 1 | Day 6 - Strength

 

Exercise 1: Front Barbell Squat

You'll Need: Squat Rack, Barbell

Sets: 5

Reps: 5

Quick Tip: Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

 

Exercise 2: Seated Barbell Military Press

You'll Need: Squat Rack, Barbell, Flat Bench

Sets: 5

Reps: 5

Quick Tip: Sit on a Flat Bench inside the squat rack and have a spotter give you the bar from behind your head.

 

Exercise 3: Barbell Deadlift

You'll Need: Barbell

Sets: 5

Reps: 5

Quick Tip: Master bar placement, hip position, and full body tension for a strong and safe pull. 

 

Exercise 4: EZ-Bar Curl

You'll Need: EZ-Bar

Sets: 5

Reps: 5

Quick Tip: Keep the tension on your biceps and continue to squeeze the bar as it rises. Once at the top of the move, squeeze your biceps hard, then lower the bar slowly.

 

Exercise 5: Dumbbell Seated Overhead Tricep Extension

You'll Need: Dumbbell, Flat Bench

Sets: 5

Reps: 5

Quick Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.

 

Week 1 | Day 5 - Rest Day

Recovery After Training

Post-workout supplements are incredibly important when it comes to recovery and growth. Not only do they support the speedy recovery of muscles after a hard workout but post-workout supplements are also full of vital nutrients needed to transition the body from catabolic to anabolic mode. To put it simply; a postworkout supplement will shift the body from a state of muscle breakdown into a state of muscle growth.

Taking the right post-workout supplement will quickly supply your muscles with the fuel they need after a rigorous workout. Not to mention, your muscles will also receive the nutrients they crave from active ingredients to quickly rebuild for increased strength and mass.


Post- Workout Supplements are Ultimately Used To:

  • Boost exercise performance
  • Enhance recovery time
  • Reduce muscle soreness
  • Increase muscle growth
  • Replenish energy stores

You might be asking yourself why you should take a post-workout. You’ve gone this long without one, why get one now? Well, the world of supplements has grown tremendously and is continuing to grow with new formulas, new flavours and new techniques being discovered every year. Proteins and post-workouts of today are made with the highest quality ingredients to ensure the highest quality results. Forget that powdery mess you tried a few years ago and allow yourself into the world of sweet chocolatey milkshakes - beneficial to your growth.
For both convenience and nutrition purposes, a post-workout supplement aims to decrease exhaustion by replenishing muscle energy storage after your intense training session. A post-workout supplement can also be used to provide healthy calories for balanced weight gain, often needed to support weight training and bodybuilding.

A Post Workout Supplement is Essential if Muscle Strength and Growth is Your Goal!

In terms of rest days - if you’re feeling that last session - and we mean really feeling it - then don’t be scared to have a rest day. Rest days are just as important as the training days as this allows your muscles to repair and in turn, grow. Continue to take your post-workout even on rest days to provide continual support for muscle growth and recovery. You’ll be feeling stronger than ever on that bounce back! 

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