If your looking to try something new and different then look no further. When applying vertical loading you simply move down the list of a specific set of exercises(up and down).
Unlike horizontal loading where you simply perform all sets for a specific exercise and then move onto the next, this vertical program will target all muscle groups of the body and focus on maximizing muscular energy.
Fitness Fusion Growth Series
1. Total body exercise
10. total body
In a vertical loading workout you will perform each exercise for 1 set and then move on to the next exercise/body part. After cycling through the whole segment from top to bottom you then go back and do it again for most desired sets.
I will be using this workout with a 4-5 set system 3-4 days a week. The vertical loading workout layout can be beneficial to muscles so they can recover to their maximal potential while not resting as much in between sets.
This is a great way to not over exert certain muscle groups leaving a great workout for a well balanced body.
It also makes you focus on all body parts where sometimes you tend to over focus on certain muscle groups leaving YOU BIGGER IN SOME AREAS and smaller in others.
Workout 3-4 days a week(make sure to switch the intensity, sets and reps every 2 to 3 weeks. You want to confuse your body’s natural ability to adapt to stressors on the body.
*perform each exercise after the other: you can alternate tempo and rest periods to whatever you desire. You can also add extra exercises to the workout (example exercise #3)
Workout # 3/ 1-2(perform exercises back to back in superset form while going down horizontal) Reps: 8-12
1. Barbell squat
Dumbbell squat to bicep curl
2. Barbell row
3. Dumbbell incline fly’s
Decline bench press
4. Barbell curls
Reverse barbell curls
5. Seated Overhead dumbbell tricep press
Rope pull down’s
6. Military press
Lateral raises dumbbell
7. Dumbbell lunges
8. Barbell calf raises
Seated machine calf raises
9. Wrist rolls
Reverse wrist rolls
10. Dumbbell two arm push press
One arm dumbbell squat press
Exercise # 4/ 1-2 sets( stabilization followed by strength exercise) Reps: 10-15 on the first exercise of each set then go to 8-12
1. Stability ball squat, curl to press
Squat to two arm press
2. One leg cable row
Lat pull downs
3. Stability ball chest press
Incline dumbbell fly’s
4. One leg dumbbell curls
Seated dumbbell curls
5. Standing tricep overhead press
6. One leg Front shoulder raise
Lateral shoulder raise
7. Step up to balance with dumbbells
8. One leg calf raise with dumbbell
Smith machine calf raises
9. Wrist rolls(flat bench)
Standing wrist rolls
10. One leg squat
One leg squat smith machine