LETS BUILD SOME MUSCLE!!
Its incredibly important to warm up sufficiently. Do a few sets before each exercise, no need to rush get the muscles warm.
Your main focus when training is your mind to muscle connection.
You need to think about what muscle you’re working and what it is doing in that movement, for example if I’m on the lat pull down, I make sure I contract that lats to pull the bar down, I squeeze at the bottom with correct posture and I fully stretch on the way up.
Unless stated, perform every exercise with the FULL RANGE. Technique over everything. If there is an exercise that you are not familiar with or have questions on technique please do not hesitate to contact me.
If you feel pain during any movement take a video and send it over – this is much easier for me to see where the issue is.
NOTES:
PLEASE TAKE NOTE OF THE TEMPO ON EACH EXERCISE.
SO 2nd LOCK DOWN LOL
A LOT OF BANDED WORK, MIND TO MUSCLE CONECTION/ TEMPO EVEN MORE IMPORTANT!!
DURING THE WEEKS WE WILL DISCUSS HOW YOU FEEL AND ANY ADAPTION NEEDED WILL BE MADE.
WE STILL HAVE A WEEK OR SO WITH 2/3 SESSIONS SO AGAIN PLAN THE WEEKS BY EAR.
IVE BASED THE PLAN ON 1 SESSION WITH ME A WEEK WHICH WILL BE GLUTES & QUADS
LAYOUT:
** NO CARDIO – JUST KEEP YOUR STEPS UP INETWEEN SESSIONS **
MON: TRAINING WITH ME
TUES: ACTIVE REST
WEDS: CHEST/SHOULDERS & ABS
THURS: ACTIVE REST
FRI: HAMSTRING/ GLUTES & AMRS
SAT: BACK
SUN: REST
Please make this fit your timetable.
Key:
| CG | CLOSE GRIP |
| WG | WIDE GRIP |
| NG | NEUTRAL GRIP |
| SA | SINGLE ARM |
| TEMPO | THE SPEED OF THE EXERCISE BEING PERFROMED, STARTING WITH THE INITIAL MOVE EG IF SQUAT SAYS 3.1.1.1, 3 WOULD BE THE WAY DOWN, 1 SECOND HOLD AT THE BOTTOM, 1 SECOND UP, AND 1 WOULD BE THE HOLD AT THE TOP |
| DROPSET | PERFORM THE EXERCISE UNTIL FATIGURED, THEN DROP THE WEIGHT AND REPEAT. KEEP GOING UNTIL STATED |
| ACCUMULATION SET | OPPOSITE OF A DROP SET, WEIGHT INCREASES. |
| AMRAP | AS MANY REPS AS POSSIBLE |
| SUPERSET | PERFORM BOTH EXERCISES BACK TO BACK |
| TRI-SET | PERFORM 3 EXERCISES BACK TO BACK |
CHEST/SHOULDERS & ABS
| EXERCISE | TEMPO | REPS | SETS | NOTES |
| Banded S/A Shoulder press
Superset Banded Press ups |
1-0-2-1 1-1-1-1 |
12/15 Failure |
4 | Stand on one end, press the other.
Place the band around your back and wrapped around your hands, preform press up like normal |
| Banded rear delt flys – Banded Lateral raises – Banded rear delt flys |
1-1-1-1 1-1-1-1 CONTROLLED |
15/20
10/12 10/12 |
3 | |
| Banded Chest press – Banded closs grip press |
1-1-2-1
1-1-1-1 |
10/12
20 |
4 | |
| GIANT SET:
Laying leg raises |
ALL CONTROLLED | 40 seconds each exercise | 4 1 min rest between each set |
HAMSTRING/ GLUTES AND ARMS
| EXERCISE | TEMPO | REPS | SETS | NOTES |
| GIANT SET:
Body weight S/L RDL |
2-1-1-1 1-2-1-0 1-1-1-1 3-0-1-1 |
10/12 each leg 15 each leg 20 8 |
4 | |
BODY WEIGHT SQUATS |
1st set – 1-1-1-12nd set – 1-2-1-1
3rd set – 1-2-2-0 4th set – 1-1-1-0 |
1215 20 25 |
4 1min rest between each set |
|
| Giant set:
Bicep curls – |
1-2-3-1 1-2-2-1 1-2-3-1 1-2-2-1 |
12/15 (All) | 4 |
BACK
| EXERCISE | TEMPO | REPS | SETS | NOTES |
| S/A Banded Lat pull down
(SUPERSET) Banded Close grip pull down |
1-2-2-1 1-2-2-1 |
12/15 12/15 |
4 | |
| Banded Cable straight arm pull through
(SUPERSET) Banded bent over row |
1-2-3-1 1-2-2-1 |
12/15
12/15 |
4 | |
| Renigate row – Seated row – Deadlift |
1-2-1-1 1-2-2-1 1-2-2-1 |
12/15 12/15 15/20 |
4 |