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!
Fitness training:
IMPORTANT NOTE - SETS TO BE PERFORMED BACK TO BACK (A, B, rest, A, B, rest, A, B, rest)
A - Leg press - 3 sets of 15 reps (5-6RPE)
B - SUPERSET WITH: Lunge - 3 sets of 15 reps (5-6RPE)
A - Bench press - 3 sets of 15 reps (5-6RPE)
B - SUPERSET WITH: Incline row - 3 sets of 15 reps (5-6RPE)
A - Shoulder press - 3 sets of 10 reps (5-6RPE)
B - SUPERSET WITH: Single leg deadlift - 3 sets of 15 reps (5-6RPE)
Cardio - maintain heart rate of 160bpm for 20-30 minutes on cross trainer
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!