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!
Strength Training:
Squat - 5 sets of 5 reps (9RPE)
Rest 2-3 minutes after each set of 5 repetitions.
Deadlift - 5 sets of 5 reps (9RPE)
Rest 2-3 minutes after each set of 5 repetitions.
Bench press - 5 sets of 5 reps (9RPE)
Rest 2-3 minutes after each set of 5 repetitions.
Standing press - 3 sets of 8 reps (8-9RPE)
Rest 2 minutes after each set of 8 repetitions.
Farmers Walk - 3 sets of 20 metres (8-9RPE)
Rest 2 minutes after each set of 20 metres.
Glute bridge - 3 sets of 8 reps (8-9RPE)
Rest 2 minutes after each set of 8 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!