Use the Session for this programme as a guide.
The programme is easy to follow and implement and even the most basically equipped gyms should suffice as it is mostly free weights based (Barbell and Dumbbell).
Training Plan
ALL RESISTANCE TRAINING WORKOUTS MUST BE PRECEDED BY THE FOLLOWING
- Warm-up : 5 min (Cycle, jog, skip, etc)
-
Dynamic Stretching & Mobilization: 5 min (Glutes & Lower back NB!)
Other Important Guidelines
- Use as heavy a weight as possible but you must be able to complete the prescribed sets and reps.
- Adjust the weight as you fatigue so that set and rep completion is accomplished without loss or form or technique.
- Use strict form and control during all exercises.
- Make sure you can perform the exercise correctly before attempting under load, especially any explosive movements.
Phase 1 (Week 1- 4)
Sets, Reps & Rest
-
Block 1 Exercises: 5 Sets Each, Rep Sequence 12,12,10,10,8
- Block 2 Exercises: 4 Sets Each, Rep Sequence 12,10,10,8
- Block 3 Exercises: 3 Sets each, Rep Sequence 12,10,8
- Core & Stability as prescribed.
- Rest 90 – 120sec bt supersets and circuit combos.
PHASE 1 WEEKLY TRAINING PROGRAMME
|
DAY 1 (Monday) |
DAY 2 (Tuesday) |
DAY 4 (Thursday) |
DAY 5 (Friday or Sat) |
|
Block 1 Exercises (Super Set) |
Block 1 Exercises (Super Set) |
Block 1 Exercises (Super Set) |
Block 1 Exercises (Super Set) |
|
|
|||
|
Block 2 Exercises (Circuit) |
Block 2 Exercises (Circuit) |
Block 2 Exercises (Circuit) |
Block 2 Exercises (Circuit) |
|
Push Ups (10-20) |
B/B Rows
|
D/B Curls
D/B Step Ups (Single leg)
Decline Push Ups (10-20)
|
One Arm D/B Rows D/B Front Raises |
|
Block 3 Exercise (Circuit) |
Block 3 Exercise (Circuit) |
Block 3 Exercise (Circuit) |
Block 3 Exercise (Circuit) |
|
D/B Hammer Curls |
Pull Ups (max) or Lat Pull Down
|
Incline D/B Press
(Swiss Ball)
Walking Lunges (D/B or B/B)
D/B Hammer Twist Curls
|
Pull Ups (max) or Lat Pull Down
|
|
Core & Stability Complete x 2/3 –Swiss Ball Hip raises x 10 –Bridge/Plank 30 secs –Med Ball Crunch & Toe Touches x 10-15 (feet up)
|
Core & Stability Complete x 2/3
–Swiss Ball Roll Outs x 8/10 -Push Up Position & Knee to Elbow Touches x 12 –Side Plank 30s change sides
|
Core & Stability Complete x 2/3
–Bridge/Plank 30 secs –Med Ball Crunch & Toe Touches x 10-15 (feet up)
|
Core & Stability Complete x 2/3 Swiss Ball Roll Outs x 8/10 -Push Up Position & Knee to Elbow Touches x 12 –Side Plank 30s change sides |
