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Unformatted text preview: 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) 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 IV....
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- Winter '10