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repetitions slightly until your muscles adapt to the heavier load.) If your program is focusing on strength alone, your sets can contain fewer repetitions using a heavier load. If you are over ap-proximately age 50–60, your sets should contain more repetitions (10–15) using a lighter load. Fill in the starting number of sets and repetitions of each exercise in your program plan.6Monitor your progress. Use the workout card on the next page to monitor your progress and keep track of exercises, weights, sets, and repetitions.
Weight Training PlanExerciseTarget MusclesFrequencyBent over Barbell rowdelts, lats, biceps, triceps and pecsMon & ThursDumbbell Bench Presspecs shouldersMon & ThursPull upsLats, biceps, traps, erectorMon & ThursIncline Dumbbell Bench PressPecs, delts, tricepsMon & ThursSeated Cable Rowlats, traps, erector, delts, bi-cepsMon & ThursCable FlyPecs, deltsMon & ThursStanding Barbell Shoulder PressDeltsTues & FriLateral Dumbbell Shoulder RaiseDeltsTues & FriPosterior Dumbbell Shoulder RaiseDelts (rear)Tues & FriStanding dumbbell biceps curlBicepsTues & FriCable triceps extensionTricepsTues & FriSeated Dumbbell concentration curlBicepsTues & FriTriceps Overhead cable extensionTricepsTues & FriBarbell SquatErector, glutes, hams, quadsWednesdayLaying ham curlHamsWednesdayDumbbell reverse lungesQuads, glutesWednesdayIntensity - During the exercise I like to lift a weight that I find puts me in a RPE of 19-20 at any-where between 8-20 reps. The rep range/set count varies dependent upon my mood. During this time I cannot talk and my cardiorespiratory system accelerates rapidly. I then allow myself only enough rest between sets to catch my breath. I can still not have a conversation but I am able to hit within 2 reps of the previous set. If I am able to hit the same reps I continue until RPE is 19-20 again. Time - For reps and sets I nominally shoot for 5 sets of 10 reps each. If I have chosen a weight that is too light for my rep range, I add reps until I hit 19-20 RPE and then add weight to the next
ReferenceFahey. Fit & Well Alternate Edition: Core Concepts and Labs in Physical Fitness and Wellness Loose Leaf Edition, 10th Edition. McGraw-Hill Learning Solutions, 01/2012. VitalBook file.