The Sample Workout

There was one point that I wrote about exercise programs and the menu of the week on this blog....what has happened?

You no longer need to worry - here it is again.

How to lay out a free-weight training schedule. Basic exercises are grouped together on certain days using a specific order and frequency. A beginner can train twice a week and make gains while the intermediate trainee will need to train three to four times a week. An advanced athlete will have no problem weight training five times a week. These weekly free-weight training splits are basic, yet effective.

Beginner Workout Routine:

Frequency: Two whole-body training sessions per week.

Duration: The workout last from 60-75 minutes depending on fitness level.

Intensity: The repetitions are moderate to high as we learn subtle techniques.

Pace: Allow 60 to 120 seconds rest between sets (less on warm-ups, longer for top sets).

Poundage: Well below the limit threshold; you should feel as if you have two to three reps left.

How long before rotating: This routine should be used for a minimum of four weeks.

Monday:

Legs: Squats, Dead-Lifts, Calf Raises

Shoulders: Seated Overhead Press

Chest: Bench Press, Flys

Arms: Standing Bicep Curls, Lying Triceps Extensions

Back: Pull-downs, Chin-Ups

Abs: Upper, Lower, Obliques

Tuesday:

Off

Wednesday:

Off

Thursday:

Legs: Front Squats, Dead-Lifts, Dumbbell Calf-Raises

Shoulders: Side Lateral Raises

Chest: Incline Bench Press, Dips

Arms: Seated Curls, Overhead Triceps Extension

Back: Row, Pull-Ups

Abs: Upper, Lower, Obliques

Friday:

Off

Saturday:

Off

Sunday:

Off

NUTS and Bolts:

• Perform a full body routine twice a week
• Suggested sets are three per exercise and reps should be kept between 10-15
• On the first set use poundage that is 50 percent of the top weight projected for that day. Concentrate on form.
• On the second set, jump the poundage to 75 percent
• On the final set go to 100 percent . The top poundage should be done comfortably, with a rep or two left. This allows us to develop proper technique and conserve energy. We'll need it to hit 10 different exercises for 30 cumulative sets in a single 60 minute session.
• If you complete all the reps in a particular exercise, try and add two additional reps in the next training session. When you are able to perform 15-16 reps using perfect technique, add 5 to 10 pounds and drop back to a 10 rep top set and start over.

Today's Workout:

6 Mi at 7:30 pace

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