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Sample workout week - Muscle Building


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!

 

07590278372

Northampton, UK

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