Lean Definition Training Plan

8/22/2019 Lean Definition Training Plan

1/6

LEAN DEFINITION TRAINING PLAN

TRAINING PRINCIPLES

THIS PLAN IS DEVISED TO HELPYOU IMPROVE YOUR LEANDEFINITION BY COMBINING

CARDIOVASCULAR FITNESSAND RESISTANCE TRAINING.ANY PLAN THAT YOU FOLLOWOR TAILOR SHOULD INCLUDE

THE FOLLOWING POINTS.

PLAN PRINCIPLES

FREQUENCYTo gain a positive eect, aim to train at least 3 times per week.Rest is also a vital component in any training regime.

INTENSITYKnow your limits but for the results you want training needs to be tough.

TYPEThe training type, or specicity of training, will inuence thetraining response.

TIMEMaking the gym a habit, will help to stick to it. Give yourself enoughtime to make the changes you want.

01

02

03

04

HOW DO I USE THE TRAINING PLAN SHEETS?

Take your workout to the gym with you. Use the recording and training diary as you progress in each exercise. In each box, record the weight you lifted andthe number of reps you completed. Then try to beat your performance in the next workout, either by using the same weight and doing more reps, or doing thesame number of reps with more weight.

As soon as youre able to complete the prescribed number of sets and repetitions, then its time to add weight to the exercise. When you do add weight, makesure to increase the resistance in small increments. A good rule of thumb is to add 5% or 5 pounds on each set to bulk up, whichever is the smallest.

Remember that a muscle will grow in direct proportion to the amount of work its required to do, if you keep on using the same weights for the same numberof repetitions, you wont improve, grow bigger or get any stronger.

RESISTANCE TRAININGEach exercise will be made up of reps and sets; a rep (short for repetition) is one complete movement of an exercise, while a set consistsof a series of repetitions performed without stopping. For example, Bench Press 10 reps x 3 sets. The weight you pick should feel hard tocomplete the full set but not too hard that your technique falters. To support your goal, complete low-mod reps/mod-high weights, 6-12reps x 1-5 sets, of each exercise.

CARDIOVASCULAR TRAINING

Essentially all cardiovascular training will burn calories and therefore aid to weight loss. However, a varied training programme will elicit adierent response, as well as keeping things interesting.


2/6


MONDAYWORKOUT AAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

TRAPEZIUS & DELTOIDS

(MEDIAL & POSTERIOR)

DELTOIDS (ANTERIOR,

MEDIAL & POSTERIOR)

QUADRICEPS, HAMSTRINGS, GLUTEALS

QUADRICEPS, HAMSTRINGS, GLUTEALS

CALF (GASTROCNEMIUS & SOLEUS)

CARDIO TRAINING

- Place your hands shoulder width apart on a barbell

- Keeping your elbows high lift the bar close to your body

- Raise the bar slowly until it is in line with your neck

- Lower slowly back to the start position

- Keep your knees slightly bent to avoid rocking

- Have the back rest on the gym bench almost upright- In a seated position hold each dumbbell next to your shoulders

- Extend you arms to full extension above your head


- Keep you feet at on the oor to avoid your back arching

- Holding Dumbbells by your side take a step forwards with one foot

- From your hips drop down until your knee almost touches the oor

- Return to the standing position and take a step back

- Alternate Legs

- Avoid swinging the weights and where possible keep the front legknee above or slightly beyond the ankle

- Place your feet shoulder width apart with your toes slightly pointing out

- Keeping your back straight, hold a weight (barbell or dumbbells)

- Sit back and down until your thighs are at least horizontal to the ground

- Squeeze your legs and gluts as you return to a standing position

- Ensure that your leg, knee and ankle stay in line throughout

- Place your feet shoulder width apart, hold a weight(barbell or dumbbells)

- Raise up onto your tip toes

- Pause before lowering your heels back to the ground

- LSD, long slow distance is a form of endurancetraining that will improve your cardiovasculartness.

- This will improve your overall tness & wellbeing along with burning those unwanted calories.

- Stand with your feet shoulder width apart, hold a dumbbell in eachhand with your palms facing down

- Alternatively raise your arms directly in front of you, up to shoulder height


- Try and avoid swaying

DELTOIDS (ANTERIOR & MEDIAL


3/6


TUESDAYWORKOUT BAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

BICEPS

BICEPS

BICEPS

LATISSIMUS DORSI & TRAPEZIUS

LATISSIMUS DORSI & RHOMBOIDS

LATISSIMUS DORSI, TRAPEZIUS & THOMBOIDS

CARDIO TRAINING

- Sit with your legs under the rests

- Grasp the bar with your hands wider than shoulder width apartand your arms fully extended

- Pull the bar down to be in line with the top of your chest

- Slowly allow the bar to return with your arms extended

- Try and avoid rocking or swaying for assistance

- Sit with your legs extended and feet at on the platform

- Grasp the bar with your arms fully extended

- Maintaining a straight back pull the bar towards your belly button

- Slowly release until your arms are fully extended

- Avoiding rocking from your hips or arching your back

- With an overhand grip grasp the bar wider than shoulder widthapart above your head

- Slowly raise your body until your chin is above the bar

- Under control lower your body until your arms are fully extended

- Try and avoid swinging on the bar

- Hold dumbbells in each hand with your palms facing inwards

- One arm at a time, curl from the elbow and take the weighttowards your armpit

- Slowly lower and alternate arms

- Keep your knees slightly bent to prevent swaying as you lift

- Hold a barbell with your hands shoulder with apart, palms up

- Slowly curl the bar from your elbows up to your armpit

- Under control lower the bar until your arms are almostfully extended

- Keep your knees slightly bent to prevent swaying as you lift

- Sat in a preacher bench grasp the EZ bar with your handsshoulder with apart

- Slowly curl the bar from your elbows up to your armpit

- Under control lower the bar until your arms are almost fullyextended

- Ensure that your upper arm remains on the bench at all times

- Threshold Training is designed to improve yourtness level by increasing your endurance capacity.

- The intensity continues to increase with the duration.These sessions are always hard work!


4/6


THURSDAYWORKOUT CAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

PECTORALIS MAJOR/MINOR

PECTORALIS MAJOR/MINOR

PECTORALIS MAJOR

TRICEPS

TRICEPS

TRICEPS

CARDIO TRAINING

- Lying at on the bench grasp the barbell slightly wider thanshoulder width apart

- Lift the bar from the stand and fully extend your arms- Slower lower the bar down towards your chest, pause and extend- Ensure that your elbows stay lower than your shoulders and keepyour back at

- Lying on a at bench, hold a dumbbell in each hand- Raise you arms until almost fully extended- Turn your palms inwards, slower lower your arms keeping yourelbows extended

- Take your arms down to be in line with your chest and return- For stability keep you feet on the oor but ensure that your backremains at

- Lying on a slightly inclined bench, hold a dumbbell in each hand

- Raise both dumbbells from your shoulders until your arms arefully extended

- Slowly lower your arms, keeping your elbows lower than your shoulders- Take the dumbbells down to chest height and then extend- Keep your back at and touch the dumbbells when fully extended

- Stand with your feet shoulder width apart, grasp the bar with anoverhand grip

- Keeping your elbows tucked in push the bar down, in front of you,until your arms are fully extended

- Slowly allow the bar up to your chest- Keep your knees slightly bent to prevent swaying and keep yourelbows tucked in throughout

- Lying on a at bench, holding a barbell with your hands less thanshoulder width apart

- Bend your arms at the elbow and slow take the bar down towards

your forehead- Extend you arms at the elbow to return- Try and keep your upper arm as still as possible throughout

- Sit on the edge of a bench; place your hands next to your hipson the bench

- Lower your body of the bench until your elbow is at 90 degrees- Push yourself up until your arms are almost fully extended- Avoid locking your elbows

High Intensity Interval Training aims to improveyour exercise capacity by pushing the intensityhigher than you would normally, followed by aneasier interval.


5/6


FRIDAYWORKOUT D

CARDIO TRAINING

CARDIO TRAINING

ABDOMINALS & ERECTOR SPINAE

ABDOMINALS (UPPER & MIDDLE)

ABDOMINALS (MIDDLE & LOWER)

& HIP FLEXORS

- Rest on your elbows and tip toes in a solid platform

- Hold the position without dropping your hips

- Sit on a swiss ball, position yourself so that your hips areo the ball

- Slower raise your upper body o the ball, up toapproximately 45 degrees

- Lower your upper so that your back is arched over the ball

- For stability keep your feet at on the oor

- Holding on to a xed bar above your head, hang down

without your feet touching the oor- Under control lift your legs out as high as you can

- Slow lower your legs back to the starting hanging position

- Try and avoid swaying and keep your legs as straight aspossible

- Improving your base tness is the fundamental ofany plan

- Long Slow Distance will do exactly that.It doesnt haveto be slow but not too quick that you are unable tomaintain the pace throughout.

High Intensity Interval Training maximisesthe time you have allocated to workout.No pain, No gain.


6/6


WEDNESDAYREST DAY

ALLOW TIME FOR

MUSCLE RECOVERYMuscle recovery is extremely important after any workout,especially those that are intense. Giving the muscles achance to recover and rest between workouts is the bestway to see improvement the next time you workout. Itsalso the best way to give your muscles the opportunity tobuild and get stronger, which in turn helps to burn more fat.

This will give you that athletic look without bulking you uptoo much.

However, the most important reason to let muscles recoverbetween workouts is to avoid injury. When muscles getpulled or strained its hard to keep up with a regularworkout regime, so its best to avoid injuries altogetherand muscle recovery is a big part of that.

Documents

Lean Definition Training Plan