If your program is focusing on strength alone your sets can contain fewer

If your program is focusing on strength alone your

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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. 6 Monitor your progress . Use the workout card on the next page to monitor your progress and keep track of exercises, weights, sets, and repetitions.
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Weight Training Plan Exercise Target Muscles Frequency Bent over Barbell row delts, lats, biceps, triceps and  pecs Mon & Thurs Dumbbell Bench Press pecs shoulders Mon & Thurs Pull ups Lats, biceps, traps, erector Mon & Thurs Incline Dumbbell Bench Press Pecs, delts, triceps Mon & Thurs Seated Cable Row lats, traps, erector, delts, bi- ceps Mon & Thurs Cable Fly Pecs, delts Mon & Thurs Standing Barbell Shoulder Press Delts Tues & Fri Lateral Dumbbell Shoulder Raise Delts Tues & Fri Posterior Dumbbell Shoulder Raise Delts (rear) Tues & Fri Standing dumbbell biceps curl Biceps Tues & Fri Cable triceps extension Triceps Tues & Fri Seated Dumbbell concentration curl Biceps Tues & Fri Triceps Overhead cable extension Triceps Tues & Fri Barbell Squat Erector, glutes, hams, quads Wednesday Laying ham curl Hams Wednesday Dumbbell reverse lunges Quads, glutes Wednesday Intensity - 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
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Reference Fahey. 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.
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