So throughout the week I will be providing sample workouts based on 5 individual fitness goals, they are the following:
Monday - Muscle building
Tuesday - Strength
Wednesday - Fitness
Thursday - Flexibility
Friday - Fat loss
Each workout is a full body workout meaning you can repeat these several times in a week to make sure you get the most of each.
Reps - aka repetitions, the amount of times you perform the same movement
Sets - the amount of reps to group in one go before having a rest
Superset - perform one exercise straight after each other
Time - how long you perform the exercise for
I will provide you a rate of perceived exertion (RPE) - for simplicity this will be from 1 to 10. 1 being far too easy, could do this for days to 10 - I can't pick the weight up!
MUSCLE BUILDING:
Leg press - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Leg Extension - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Leg curl - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Bench press - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Incline bench press - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Lat pulldown - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Seated row - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
Shoulder press - 3 sets of 10 reps (7-8RPE)
Rest 2 minutes after each set of 10 repetitions.
If you have any further questions or suggestions on future articles, please contact Adamcooley@acptfit.co.uk and I will make sure to answer them the best I can.
Be your best!