TRAINING PROGRAMME WEEKS 1 - 6€¦ · Incline Dumbbell Press 3 sets of 8/12 reps Use the same...

TRAINING PROGRAMME

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WEEKS 1 - 6

Introduction

We start our training regime with strength, this is a fundamental part of any training programme. Your body needs to be able to lift, push and pull a weight that is going to challenge you to change. We will do this over the next 6 weeks. Your body shape with change and you will see noticeable differences in your training. We also increase strength to help with your health and increase muscle activity to increase the rate in which you burn calories.

All core exercises are 3 sets of 6/8 reps which is a strength phase - the last two or three reps should be very difficult and we should be aiming to fail every time. You should not be able to achieve a 9th rep.

REST - Take one to one and a half minutes rest between sets, Also this plan is best followed on a day on day off basis. For example

Monday = Session One

Tuesday = Rest Day

Wednesday = Session Two

Thursday = Rest Day

Friday = Session Three

But you can mix and match and find a solution which fits into your lifestyle better. We recommend that you have at least two days rest between sessions three and one.

Following this programme will have a massive impact on your physique and physical fitness. Every session you want to be pushing yourself to maximum intensity always trying to achieve a personal best on performance.

Note down the weights you are using and the reps you are achieving each set. Every time you repeat the programme you should be aiming to beat what you achieved last time, thats the onlyway we are going to adapt.

Also refer to the advanced methods of training PDF on information on how to push to the next level every time when completing sets.

Any questions on these exercises please do not hesitate to ask in the community forum.

Example for 3 x 10 - 12

HOW TO PROGESS ON EACH EXERCISE

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 522.5KG X 11, 10, 9 ECT.22.5KG X 10, 10, 1020KG X 12, 12, 1220KG X 12, 11, 920KG X 10, 10, 10

PROGRESSION

When you can comfortably achieve three sets of the required reps range then the weight can increase by the smallest increment possible. If you

increase and you find that you cannot get anywhere close to the rep range in question then try again for three more sessions. If you still cannot

achieve anywhere near the rep range reduce the weight by 15/20% and repeat the process. You should be looking to improve technique and

tempo of the exercise.

Bench Press 3 Sets of 6/8 reps DS

Barbell Rows 3 sets of 6/8 reps DS

Incline Dumbbell Press 3 sets of 8/12 reps

Single Arm Dumbbell Rows 3 sets of 8/12 reps

Incline seated bicep curls 3 sets of 8/12 reps DS

Cable tricep extensions 3 sets of 8/12 reps DS

Session One

Bench Press 3 Sets of 6/8 reps DS / NEG

Lying flat on the bench, feet flat on the floor and eyes directly below the bar. Try and achieve an arch in your back so you are elevating your chest to the ceiling. Push from the floor so you are well balanced on the bench and your core is engaged. Also squeeze your shoulder blades together tokeep your shoulders form doing all the effort throughout this exercise. Slowly come down to the centre of the chest and push with explosion.

Barbell Rows 3 sets of 6/8 reps DS

blades tight to eliminate any shoulder motion. Try and be parallel to the floor as best as possible, poor flexibility can restrict this so do not worry if your not completely parallel. Pull fast to the centre of the chest and then slowly lower the bar till your arms are straight.

Incline Dumbbell Press 3 sets of 8/12 reps

Use the same principles as the bench press. Arch the back, push from the floor, squeeze the shoulder blades together. Slowly lower the weight with control and then push hard and fast on the way up.

Single Arm Dumbbell Rows 3 sets of 8/12 reps

Same principles as the barbell row. Tight back flat shoulders and squeezed shoulder blades. Pull hard and fast on the way up. Then slowly lower the weight until arm is straight.

Incline seated bicep curls 3 sets of 8/12 reps DS

The trick with all bicep exercises is to limit elbow movement. Keep your elbows pointing to the floor and curl the weight up. Hold at the top and try and squeeze your bicep as tight as possible. Slowly lower the weight down.

Cable tricep extensions 3 sets of 8/12 reps DS

No matter what handle you use the exercises remains the same. Elbows stay still and stuck to your side. Push with your tricep and try not to lean in to the exercises so your body does all the work. Fast on the way down, squeeze your tricep as tight as possible, then slow and controlled let the weight come up.

Squats 3 sets of 6/8 reps RP

3 sets of 6/8 reps - RP

Calf raises 3 sets of 8/12 reps

Front Squats 3 sets of 8/12 reps

Leg Extensions 3 sets of 8/12 reps DS

Leg Curls 3 sets of 8/12 reps - DS

Session Two

Squats 3 sets of 6/8 reps RP - Rest Pause

The key areas here are knees must track inline with your toes and back must stay tight throughout the exercise. Take your time do not sacrifice a heavy weight for technique. To perform a full squat your glutes must be level with knees. You can use a box or steps to ensure you hit this level correctly. All pressure must be through your heels when pushing back up. Slow and controlled down then drive through your heels on the way up.

Romanian Deadlifts 3 sets of 6/8 reps - RP

In a Romanian deadlift the weight starts form the top you lower to a position where your back is tight and arched correctly then come up fast squeezing your glutes to the bar. Throughout ensure back is tight and all movement comes from the hips. Your knees are slightly bent during this exercise.

Calf raises 3 sets of 8/12 reps

Drive through the ball of the foot then slowly lower to a full stretch. Use a step to ensure you extend to a point where to achieve a full stretch at the bottom of the rep.

Front Squats 3 sets of 8/12 reps

This differs from the normal squat, as we would like you to squat past knee level during these. So for the first few times use a light weight. The weight sits in front of you. Your knees track inline with your toes and your drive through your heels on the way up.

Leg Extensions 3 sets of 8/12 reps DS

Try and achieve the largest range of motion possible. Drive fast up and squeeze your thighs tight, this will ensure your quads get a great contraction and really benefit from this exercise. Slowly lower to the bottom but keep the weight on your legs not fully rested.

Leg Curls 3 sets of 8/12 reps - DS

Opposite movement to the leg extension. We pull back as fast and strong as possible. Hold at the bottom and squeeze your hamstrings and glutes tight. Slowly let the weight come up, but again do not let the weight stack full rest, keep the weight on your legs. Try pointing your toes during this exercise to get an even better contraction on your legs.

Seated barbell shoulder press 3 sets of 6/8 reps RP

Pull Downs 3 sets of 6/8 reps DS

Dumbbell seated shoulder press 3 sets of 8/12 reps

Narrow Grip Pull downs 3 sets of 8/12 reps

Standing dumbbell curls 3 sets of 8/12 reps DS

Tricep Dips 3 sets of 8/12 reps NEG

Session Three

Seated barbell shoulder press 3 sets of 6/8 reps RP - Rest Pause

Ensure the bar comes in front of your face and level with your chin. Keep elbows underneath the bar and shoulder blades squeezed together. Push hard and fast and lower slowly and controlled.

Pull Downs 3 sets of 6/8 reps DS

Have a wide grip on this exercise. Arch the chest up and keep it up during the exercise. Pull the bar down to the top of your sternum. Hold at the bottom and squeeze you back as tight as possible. Slowly let the weight come up until your arms are straight.

Dumbbell seated shoulder press 3 sets of 8/12 reps

Again use the same posture as the seated smith press. Using dumbbells requires more concentration so really keep control of both. Drive hard and fast on the way up, touch thedumbbells at the top then slowly lower to the shoulders on the way down.

Narrow Grip Pull downs 3 sets of 8/12 reps

Under hand grip on the bar and arch the chest up to the exercise. This is similar to the pull down earlier but more emphasis is on your biceps this time. Pull down to the chest and slowly extend your arms up until straight.

Standing dumbbell curls 3 sets of 8/12 reps DS

Keep you elbows still and use the biceps, if your shoulders start aching your moving you elbows too much. Palms facing you curl the dumbbells up and twist the little fingers in so palms face you at the top of the rep. Squeeze the bicep tight and slowly lower.

Tricep Dips 3 sets of 8/12 reps NEG

Keep looking up this ensures your triceps do all the work and not your chest. This can be done on the side of a bench if you are not able to complete body weigh dips. Add a weight plate to your knees to increase intensity. If there is a assistance machine please feel free to use this to buildstrength in this exercise.

TRACKING PROGRESSION PAGE ONE

Below is a simple chart which you can use to log down your weight and reps completed every session. This will help you set little goals to achieve and beat previous personal bests.

EXERCISE WEIGHT/REP

WEIGHT/REP

BENCH PRESS

SQUATS

FRONT SQUATS

CALF RAISES

LEG EXTENSIONS

BARBELL ROW

INCLINE DUMBBELL PRESS

SINGLE ARM DUMBBELL ROW

INCLINE SEATED BICEP CURLS

CABLE TRICEP EXTENSIONS

EXERCISE

LEG CURLS

ROMANIAN DEADLIFTS

TRACKING PROGRESSION PAGE TWO

Below is a simple chart which you can use to log down your weight and reps completed every session. This will help you set little goals to achieve and beat previous personal bests.

EXERCISE WEIGHT/REP

PULL DOWNS

DUMBELL SHOULDER PRESS

STANDING DUMBBELL CURLS

DIPS

NARROW GRIP PULL DOWNS

SEATED BARBELL SHOULDER PRESS

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