Overview of Resistance Training

Monday:  Chest – 5 sets x 3 exercise / Back – 5 sets x  2 exercises (Rest Pauses, forced reps, bottom/top half work and negatives are good here – 45 minute workout not including warm up)

Tuesday: Legs – 10 sets 3 exercise (Rest Pauses, forced reps, bottom/top half work and negatives are good here – 45 minute workout not including warm up)

Wednesday:  Swim – 500 meters/Yoga/Stretch/Cardio

Thursday: Chest – 5 sets x 3 exercise / Back – 5 sets x  2 exercises (Burnout, drop sets, & static holds are good here – 45 minute workout not including warm up)

Friday:  Legs – 10 sets x 3 exercise (Super/Giant Sets, Drop Sets, Burnout, Widowmakers, and static holds. are good here – 45 minute workout not including warm up)

 

Training schedules for optimum performance <—- Click Here

Rep Range:

1 – 5 reps = Strength

6 -12 = Hypertrophy

12+ = Endurance

Rep Range Table

Strength, Size and the Truth about Rep Range (Reddit Article) <—– Click Here

Weight Resistance Load Schedule:

Week 1 Light             15+ reps

Week 2 Medium        12 reps

Week 3 Heavy            8- reps

Week 2 Medium        10 reps

Week 2 Medium        8 reps

Week 3 Heavy            6- reps

Week 2 Medium        12 reps

Week 1 Light             20+ reps

CARDIO PROTOCOL FOR MAXIMUM FAT LOSS:

 

1. First thing in the morning on an empty stomach:

  • Interval training 2 days a week 20 minutes max 30 sec and 1-minute bursts.

  • Incline walk, elliptical, stair master, bike, swim 45 – 60 minutes 65 to 80 of max heart rate.

2. Immediately after weight resistance on an empty stomach:

  • Incline walk, elliptical, stair master, bike, swim 15 to 30 minutes 65 to 80 of max heart rate.

3. 2+ hours after dinner on an empty stomach:

  • Walk, elliptical, bike, 30 to 60 minutes 55 to 70 of max heart rate. (Do not eat anything afterwards. Aminoes are recommended such BCAA and L-Glutimine)

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