Anyone heard of 5 Factor Fitness?
Hey bros I just got back from a fitness conference in NYC sponsored by TSI. I went to a whole bunch of lectures and the one that caught my eye was from a guy named Harley Pasternak. He talked about his program which he gives to celebrities and I was wondering whether any of you know what I am talking about.
Phase 1 Non-impact Cardio warmup
Phase 2 Torso
-chest, back, shoulders
Phase 3
-Quads, hams, bi's, tri's
Phase 4 Abs
Phase 5 5-30 min cardio
The routine looks like this
Sets Reps Rest Wks # of exercises/body part
3 30 90 1 1
3 25 80 2 1
4 20 70 3 1
4 15 60 4 1
5 10 50 5 1
4 15 60 6 1
4 20 70 7 1
3 25 80 8 1
3 30 90 9 1
Day 1: Superset Any Chest Flye (incline, dec, flat, cable) and any Quad exercise using 2 legs (squat, leg press, extention) with one exercise of each
Then do crunches and then Phase 5 (cardio)
Day 2: Superset Rhomboids (rows) and Hams (curling movements)
Then do obliques then do Pahse 5
Day 3: Off
Day 4: Superset Any Chest Press with Any single quad exercise (lunge, single leg press, single extention)
Then do crunches and Phase 5
Day 5: Superset Lats (pulldown, pull up, single arm, row, t-bar row) with Hams (Stiff leg deadlift, back extension)
Then do obliques and Phase 5
Day 6: Superset Shoulders (any exercise except front raises) with Bi's
Superset Tris with Calves
Then do Transverse ab movements and Phase 5
The way this works is you look at each week on the diagram and you follow that routine for the whole week with these exercises using only one exercise to do the amount of sets suggested with the corresponding reps and rest periods.
Let me know what you guys think. I am going to give this a shot and see what happens. Its only 9 weeks so I figure what the hay.
Reply With Quote
