Men's_4_Week_Program.compressed.pdf - Men\u2019s 4 Week Muscle Building Program 1 About Me My name is Oliver Roha Anwar(known as Ro and I am an Online

Men's_4_Week_Program.compressed.pdf - Menu2019s 4 Week...

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Men’s 4 Week Muscle Building Program1
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About MeMy name isOliver Roha Anwar(known asRo) and I am an OnlinePersonal Trainer & Qualified Nutrition Coach.Growing up playing elite football, I have always been active and fit. As Ihave grown older, my focus has shifted towards training and eatingtobuild lean muscleandlose fatwhilst still maintaining a healthy andbalanced lifestyle.2Follow me on my Instagramfor daily motivation and free informative fitness information!
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About MeOvertheyears,Ihavebeenabletotransformmyphysiquethroughevidence based knowledgeandprofessional qualifications,along side over half a decade of personal training accrued through myown experience.In my opinion, fitness shouldn’t prevent you from missing out on socialevents, stop you from enjoying the foods you like or limit you to a strictregime. Instead, it should helpimprove your quality of living, be in-linewith your lifestyle and fully flexible.I am a firm believer that peoplecanandshouldenjoy the process ofgetting in shape whilst having as little limitations on themselves aspossible.I want to use my expertise tohelp you build the body you want, whilststill maintaining a fun, enjoyable and flexible lifestyle that is sustainable.After all, fitness shouldenhanceyour life and not limit it.3
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Program Introduction4
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Program OutlineThe aim of this program is to try and get stronger every singleworkout throughStrengthandHypertrophydays. This program willhave you training inthe gym 4 days per weekand you will hitmuscle groups twice per week, as this is the most optimal way tobuild muscle as a natural lifter.Strength DaysStrength Days will focus on getting stronger on the compoundmovements highlighted inBOLD. The goal on these exercises is toincrease the amount of weight done from the week before. For thisprogram, the compound movements on strength days will be usingthe 3 & 5 rep ranges. The isolation exercises on these days will sitbetween 10-15 rep ranges.Hypertrophy DaysHypertrophy Days will focus on building muscle in the hypertrophyrep ranges of 10 or 12 reps. The goal on these exercises is to use anRPE (Rate of Perceived Exertion) scale on how reps to stay shy offailure. The isolation exercises on these days will too sit betweenthe 10-15 rep ranges.5
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RPE ScaleWhat is an RPE scale?RPE is the Rate of Perceived Exertion and it is a scale used to seehow far we need to push the intensity of our exercises.Some exercises will have an RPE scale on to help dictate theintensity you lift at. Refer to the above table when you see anexercise with an RPE.6RPEDescription of effort10Maximal effort – No more reps in the bank9Last rep is tough but you have one left in the bank8Weight too heavy to maintain bar speed. 2-3reps in the bank7Weight moves quickly on maximal effort.
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