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day2 - DAY 2 III WORKOUT RULES A Order of Exercise 1...

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DAY 2± III. WORKOUT RULES A. Order of Exercise ± 1. Largest amount of muscle mass to smallest ± amount of muscle mass, eg., squats -- calf ± raises ± 2. Complex exercise to assisting, eg., squats --± leg ext. ± 3. Agonist to antagonist, eg., leg ext. --± hamstring curls ± B. Sets, reps, and rest ± 1. Once starting exercise, finish all sets ± before moving on to next exercise unless ± instructor dictates pairing exercises. ± 2. On complex lifts (those involving 3 or more ± muscle groups), do 5-6 reps. (Bench press ± and squats). ± a. Due to necessity of nervous system to ± work towards synchronous firing and ± recruitment near 100% in order to get ± significant strength gains, one must ± work at a high percentage of their max., ± thus low reps. ± 3. On isolation lifts, do 8-15 reps. ± a. Object of exercise is fatigue not ± strength, thus high reps. ± b. Maximize range of motion. ± c. Keep momentum to a minimum. ± 4. Rest intervals vary from 3-5 minutes on ± complex lifts and 1:00 to 2:00 on isolation ± lifts (with a minimum of 72 hours between ± repeating a workout). ± C. Programs ± 1. 4 days/wk ± a. 2 days upper and 2 days lower, 3-6 ± sets/muscle group (all novice lifters ± will be on this program or the 3 day ± program listed below – instructor to ± determine) ± 2. 3 days/wk ± a. Alternating upper and lower body ± workouts, Monday, Wednesday and Friday, ± 3-6 sets/muscle group (all novice ± lifters will be on this program) ± 3. 6 days/wk (advanced) ± a. day 1 -- chest, triceps, shoulders; day ± 2 -- back, biceps; day 3 -- legs, lower ± back; repeat order (6-12 sets/muscle ± group) ±
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4. 3 days on, 1 day off (advanced) ± a. day 1 -- chest, triceps, shoulder; day 2 ± -- legs, lower back; day 3 -- back and ± biceps; day 4 -- off; repeat order (6-15 ± sets/muscle group) ± 5. 3 days lifting in 5 days (advanced) ± a. day 1 --- chest and back; day 2 ---± legs, ± lower back and abs.; day 3 --- off; day ± 4 – ± shoulders and arms; day 5 --- off. (6-15 ± sets/muscle group) ± IV. Proper Exercise Machine Use (Does Not Necessarily Apply ±
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