Day 1 Upper Body Exercise Sets Reps Rest

Transcription

1 Workout Guide

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3 Day 1 Upper Body Exercise Sets Reps Rest Chest press secs lat pull down 4 15,12,12,10 45secs Shoulder press secs Barbell Push press secs Bicep curls secs Bike 3x200 Rower 2x200m sprint with 1min rest

4 *Warm up 5 minutes on bike Day 2 Legs Exercise Sets Reps Rest Leg press min Squats min Leg extension secs Lying leg curl secs Treadmill 10-15min walk on 10% incline (medium pace)

5 Day 3 Total Body + Core Exercise Sets Reps Rest Bent-Over DB Rows secs Sumo Squats secs Shoulder Press secs Triceps Extension secs Straight-Leg Deadlift secs Exercise Reps Crunches 20 Leg raises 20 Plank 30 seconds Bicycle crunches 30 2 Rounds (1min rest between rounds)

6 Day 4 Total Body + Cardio Exercise Sets Reps Rest Seated DB Press secs Chest Press secs Assisted Pull Ups secs Straight-Leg DB Dead Lifts secs Bike Treadmill 2km Time Trial 15min 10% Incline walk at a medium pace

7 Welcome to your workout plan. Now, there is good reason why I have you performing the exercises, reps and sets I have prescribed you. This is ensuring you get not just to your goal weight but also the best fitness level possible in the quickest time. As the program progresses so will the workouts. One of the most important aspects of exercise is what is called continual progression. This term explains that you must be continually making the workouts harder for you to consistently see results. Your body has no need to get fitter or lose weight so you must force it to and a big part of that is with exercise. It s like if you went out and ran 1 kilometer, the first time you did it you would most likely find it challenging, wouldn t you? But if you did this everyday then it won t be too long until you find this comfortable. I will program your workouts with this in mind to ensure that as you continually improve your fitness levels the workouts will progressively get harder so you are always seeing results. I also want to ensure that you know that you do have to push yourself to see results. When you are working out I want you to really give it everything you have. What s that saying? You only get out what you put in! Common Workout Terms Reps A rep is short for repetition. Repetitions define the number of times to perform an exercise. For example, you do 12 squats, and then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls. Some trainers will test your fitness level by giving you a certain amount of time, say 60 seconds, to see how many repetitions you can perform within that allotted time frame. Sets Sets refer to how many times you will repeat that exercise for the set number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. If you do three sets of 15 reps of biceps curls, you will perform 15 repetitions, rest, 15 repetitions, rest, and finish with 15 repetitions. Sometimes the word reps are left out, and trainers will just tell you to complete three sets of 15. Rest Period (RP) How long you are resting between a set or between exercises. Intensity The term intensity refers to how hard you're working during you're workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength. It is important that you push your self as hard as you can with each of your workouts.

8 Incase you are unsure of how to perform one of the exercise I have prescribed you. Below you will find a list of all of the exercises a video link for their correct technique. Bent over rows Bicep curls Chest press Crunches Push press Goblet squats Lat pull down machine Leg extension Leg press Lying leg curl Push up Plank Seated cable row Shoulder press Step-ups Sumo squats Squats Squat jumps Squat to shoulder press lying triceps extension Lying leg raises