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