POWERFIT PERSONALIZED TRAINING PROGRAM

Transcription

1 POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN

2 ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete as a PowerFit competitor in Season A 17 During the next 8 weeks you will be aiming to train weights 5 times per week + 1 AMRAP Daily weight training breakdown: DAY 1- BACK & BICEPS DAY 2- CHEST & TRICEPS DAY 3- LEGS DAY - SHOULDERS DAY 5- ABS DAY 6- FULL BODY HIGH INTENSITY WORKOUT I have color coded your workout plans as we will now be changing up your rep ranges: Week 1 - MAX STRENGTH (- 8 reps) Week 2 - MAX STRENGTH (- 8 reps) but focusing on the ECCENTRIC PHASE of each rep Week 3 medium weight and reps (10- ) Week - conditioning (15- ) Any questions or problems you have regarding your program please don t hesitate to contact me. Regards your Personal Trainer, Grace Shelmerdine

3 DAY 1: Back & Biceps Fixed pull- down Seated ISO back row Close grip Lat pull- down Lat pull- down One arm dumbbell row Bicep curls on preacher bar Cable straight bar bicep curls Cooldown: 5 mins bike ride to spin legs out + 10 minutes of full body stretching and foam rolling. DAY 2: Chest & Triceps DB Bench press flat DB Bench press incline Tricep overhead rope extension Seated chest fly machine Tricep pushdown machine Push- up & Renegade row (with dumbells) Cool down: 5 minutes spinning legs out on bike. 10 minutes of full body stretching and foam rolling.

4 DAY 3: Legs V- squat machine Leg press 1 set per stance (3 all together) Weighted step ups 2 x DB 1 set close stance. 1 set hip width stance. Last set wide stance. Leg extensions Deadlifts Walking lunges With weight Seated calf raises Cooldown: + 10 minutes of full body stretching and foam rolling. DAY 5: ABS Decline bench sit- ups 2 Ab crunch machine 2 Heavy Standing oblique cable twist 2 Ankle taps 2 Bicycle crunches 2 Leg raises on mat 2 Also add in any Shoulder exercises that you can manage, light weight, steady reps. Cooldown: + 10 minutes of full body stretching and foam rolling.

5 Warm up: 50 x Air squats DAY SHOULDERS Smith machine or fixed machine shoulder press Seated Arnie Shoulder press Seated shoulder dumbbell overhead fly Standing cable straight bar front raise Rear delt fly machine Rear delt dumbbell fly Standing Upright barbell row DAY 5: AMRAP *Choose one AMRAP workout from the 2 options listed Cool down: 5 minutes spinning legs out on bike. 10 minutes of full body stretching and foam rolling.

6 OPTION 1 Full body AMRAP workout 300 m row on rower machine Distance As fast as you can AMRAP cals Air bike cals in - 25 minutes Push- ups and - Explosive Deadlifts record your total Medium weight Chin ups number of - Burpees 10 rounds and time - Cooldown: + 10 minutes of full body stretching and foam rolling. OPTION 2 Full body AMRAP workout 1 minutes of boxing 1 minute AMRAP BB bent over row in - Medium 25 weight minutes Barbell bicep curl and 5-10kg record Tricep dips your total number Walking lunges with weight steps 2 x 10kg of plates rounds Box jumps and time - As fast as you can on a boxing bag any type of punch alt arms Cooldown: + 10 minutes of full body stretching and foam rolling.

7 Track your progress M T W TH F S S Week 1 Week 2 Week 3 Week Week 5 Week 6 Week 7 Week 8 POST EXERCISE STRETCHES Always spend 10 minutes stretching at the end of every workout. Flexibility is just as important as strength and fitness. Hold each stretch for 60 seconds.

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