Bulgarian split squat 10-12x3 lat pull down 10-12x3

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Bulgarian Split Squat 10-12X3Lat Pull down 10-12X3Step Ups 10-12X3Back Extension 10-12X3Bicep Curl 10-12X3Plank 30 Seconds X3Flexibility: 15 minutes of light stretching FridayFull bodyWarm up: Treadmill or Bike 10 minutes at 55% Target Heart RateFlexibility: 5 minutes of dynamic stretching 1 minute rest between sets. Pull-up 10-12X3Lunges 10-12/sideX31-Arm Shoulder Press 10-12X3Calve Raise 10-12X3
Tricep Pushdown 10-12X3Flexibility: 15 minutes of light stretching If progress is fast and there are no problems, Steve can move into a more specific upper body lower body split. The benefits will be to focus on his goals of toning and increasing his strength. For the second phase of Steve’s training, I have incorporated an upper and lower body split. Since he enjoys running, I want him to recover faster. I will also be using progressive overload principle to ensure Steve’s muscles are working harder than the week prior. Progressive Overload is one of the Granddaddy laws, achieved by increasingthe amount of load as well as his exercise frequency from the prior training phase. Since Steve is an inexperienced training athlete, he will use the muscle priority principle, and train his largest muscle groups first before going to anyother exercises. The end of his workout will be focused on training smaller muscle groups. Steve’s training principleis a direct reflection of his goals and his respective sport of long distance running. Upper BodyWarm up: Treadmill or Bike 10 minutes at 55% Target Heart RateCool down: Treadmill or Bike 10 minutes at 55% Target Heart Rate1 minute rest between sets. Lat-Pull Down 10-12X4T-Bar Row 10-12X4Push-Up 10-12X4Face Pull 10-12X4Overhead Tricep 10-12X4Barbell Bicep Curl 10-12X4Lower BodyWarm up: Treadmill or Bike 10 minutes at 55% Target Heart RateCool down: Treadmill or Bike 10 minutes at 55% Target Heart Rate1 minute rest between sets. Pallof Isohold 15X3Goblet Squat 10-12X4Step Ups 10-12X4Leg Extensions 10-12X4Kettlebell swing 15X4Plank 45 secondsX3
Upper BodyWarm up: Treadmill or Bike 10 minutes at 55% Target Heart RateCool down: Treadmill or Bike 10 minutes at 55% Target Heart Rate1 minute rest between sets. Bench Press 10-12X4Inverted Row 10-12X41-Arm Dumbbell Row 10-12X4Dumbbell Shoulder Press 10-12X4Alternating Hammer Curl 10-12X4Lower BodyWarm up: Treadmill or Bike 10 minutes at 55% Target Heart RateCool down: Treadmill or Bike 10 minutes at 55% Target Heart Rate1 minute rest between sets. Straight leg deadlift 10-12X4Leg Press 10-12X4Lunges 10-12X4Hamstring Curl 10-12X4Calve Raise 10-12X4

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