Weight Lifting Workout

Our own Tony DiMaio, Personal Trainer and Sports Fitness Guru, came up with this simple but effective two day split workout for our team. A split routine simply means that you don't work your entire body in one session; you "split" up your body parts into separate sessions (for example, legs one day, upper body another day, arms a third day, etc). A two day split routine means you train half your body parts one day, the other half the next. A 2 days on, 1 day off regimen is recommended when following this workout. Below is a message from Tony, along with the workout. If you have any questions or would like to work with a personal trainer, contact Tony DiMaio by phone: (540) 847-5303 or email: tony@trainingbytony.com.

Tony's RRC Weightlifting Workout

From Tony: Gents, this is a two day split, something that is effective for our sport. If it seems a little easy, you're not working hard enough. Remember to warm-up and give a hard 8-10 reps with no more than a minute and a half break between sets. This is supposed to make you stronger and help you be a more effective player. It's not to make you pretty. If you'd rather be pretty, give me a call and I’ll call you a bitch myself!

Day 1

Muscle Group Exercise Sets
Chest Barbell Bench Press 4
Chest Incline Barbell Bench Press 3
Shoulders Barbell Military Press 4
Shoulders Push Press 3
Triceps Triceps Push Downs 4
Triceps Triceps Extension 4

Day 2

Muscle Group Exercise Sets
Legs Squats 4
Legs Power Cleans 4
Legs Calf Raises 4
Back T-bar Rows 4
Back Bentover Barbell Rows 4
Biceps Barbell Curls 4

Day 3

Muscle Group Exercise Sets
Chest Barbell Bench Press 4
Chest Incline Flies 3
Shoulders Upright Rows 4
Shoulders Dumbbell Shrugs 3
Triceps Triceps Push Downs 4
Triceps Skull Crusher 4

Day 4

Muscle Group Exercise Sets
Legs Squats 4
Legs Leg Curls 4
Legs Seated Calf Raise 4
Back Cable Row 4
Back One-arm Dumbbell Row 4
Biceps Preacher Curls 4