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MUSCLE AND SIZE TRAINING PLAN

TRAINING PRINCIPLES
PLAN PRINCIPLES

THIS PLAN IS DEVISED TO HELP YOU IMPROVE YOUR MUSCLE SIZE BY COMBINING HEAVY RESISTANCE TRAINING WITH CARDIOVASCULAR FITNESS. ANY PLAN THAT YOU FOLLOW OR TAILOR SHOULD INCLUDE THE FOLLOWING POINTS

01

FREQUENCY INTENSITY

To gain a positive effect, aim to train at least 3 times per week. Rest is also a vital component in any training regime.

02 TYPE 03 04
TIME

Know your limits but for the results you want training needs to be tough.

The training type, or specificity of training, will influence the training response.

Making the gym a habit, will help to stick to it. Give yourself enough time to make the changes you want.

RESISTANCE TRAINING
Each exercise will be made up of reps and sets; a rep (short for repetition) is one complete movement of an exercise, while a set consists of a series of repetitions performed without stopping. For example, Bench Press 10 reps x 3 sets. The weight you pick should feel hard to complete the full set but not too hard that your technique falters. To support your goal, complete low-mod reps/mod-high weights, 6-12 reps x 1-5 sets, of each exercise.

CARDIOVASCULAR TRAINING
Essentially all cardiovascular training will burn calories and therefore aid to weight loss. However, a varied training programme will elicit a different response, as well as keeping things interesting.

HOW DO I USE THE TRAINING PLAN SHEETS?


Take your workout to the gym with you. Use the recording and training diary as you progress in each exercise.In each box, record the weight you lifted and the number of reps you completed. Then try to beat your performance in the next workout, either by using the same weight and doing more reps, or doing the same number of reps with more weight. As soon as youre able to complete the prescribed number of sets and repetitions, then its time to add weight to the exercise. When you do add weight, make sure to increase the resistance in small increments. A good rule of thumb is to add 5% or 5 pounds on each set to bulk up, whichever is the smallest. Remember that a muscle will grow in direct proportion to the amount of work its required to do, if you keep on using the same weights for the same number of repetitions, you wont improve, grow bigger or get any stronger.

MUSCLE AND SIZE TRAINING PLAN

MONDAY WORKOUT A
Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

REPS/SETS SET 1 BENCH PRESS


PECTORALIS MAJOR/MINOR

SET 2

SET 3

SET 4

SET 5

1-6 / 4-5

- Lying flat on the bench grasp the barbell slightly wider than shoulder width apart - Lift the bar from the stand and fully extend your arms - Slower lower the bar down towards your chest, pause and extend - Ensure that your elbows stay lower than your shoulders and keep your back flat

DECLINE DUMBBELL PRESS

PECTORALIS MAJOR/MINOR

1-6 / 4-5

- Lying on a declined bench, hold a dumbbell in each hand - Raise both dumbbells from your shoulders until your arms are fully extended - Slowly lower your arms, keeping your elbows lower than your shoulders - Take the dumbbells down to chest height and then extend - Keep your back flat and touch the dumbbells when fully extended

FLAT FLYS

PECTORALIS MAJOR

1-6 / 4-5

- Lying on a flat bench, hold a dumbbell in each hand - Raise you arms until almost fully extended - Turn your palms inwards, slower lower your arms keeping your elbows extended - Take your arms down to be in line with your chest and return - For stability keep you feet on the floor but ensure that your back remains flat

CLOSE GRIP BENCH PRESS

PECTORALIS MAJOR / MINOR & TRICEPS

1-6 / 4-5

- Lying flat on the bench grasp the barbell slightly narrower than shoulder width apart - Lift the bar from the stand and fully extend your arms - Slower lower the bar down towards your chest, pause and extend - Ensure that your elbows stay lower than your shoulders and keep them close to your body

SQUATS

QUADRICEPS, HAMSTRINGS, GLUTEALS

1-6 / 4-5

- Place your feet shoulder width apart with your toes slightly pointing out - Keeping your back straight, hold a weight (barbell or dumbbells) - Sit back and down until your thighs are at least horizontal to the ground - Squeeze your legs and gluts as you return to a standing position - Ensure that your leg, knee and ankle stay in line throughout

LEG PRESS

QUADRICEPS, HAMSTRINGS, GLUTEALS

1-6 / 4-5

- Place your feet shoulder width apart with your toes slightly pointing out, on to the platform - Start with your legs 90 degrees at the knee and push until almost fully extended - Under control return to the start position - Ensure that the machine is set up so that your back remains straight throughout

MUSCLE AND SIZE TRAINING PLAN

WEDNESDAY WORKOUT B
REPS/SETS SET 1 LSD BIKE
CARDIO TRAINING

Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

SET 2

SET 3

SET 4

SET 5

- LSD, long slow distance is a form of endurance training that will improve your cardiovascular fitness. - This will improve your overall fitness & well being along with burning those unwanted calories.

20-30 mins at a constant steady pace

LSD CROSS TRAINER

CARDIO TRAINING

- LSD, long slow distance is a form of endurance training that will improve your cardiovascular fitness. - This will improve your overall fitness & well being along with burning those unwanted calories.

20-30 mins at a constant steady pace

CORE EXERCISES PLANKS


ABDOMINALS & ERECTOR SPINAE

REPS/SETS SET 1 30 sec / 1-3

SET 2

SET 3

SET 4

SET 5

- Rest on your elbows and tip toes in a solid platform - Hold the position without dropping your hips

SWISS BALL CRUNCH

ABDOMINALS (UPPER & MIDDLE)

- Sit on a swiss ball, position yourself so that your hips are off the ball - Slower raise your upper body off the ball, up to approximately 45 degrees - Lower your upper so that your back is arched over the ball - For stability keep your feet flat on the floor

Up to 20 / 1-3

SIDE CRUNCH

ABDOMINALS (UPPER & MIDDLE) & OBLIQUES

- Lying on the floor with knees bent, finger tips placed on your temples - Slower raise your upper body, twist your right elbow towards your left knee - Lower under control and alternate - Avoid bouncing your back on the ground

Up to 20 / 1-3

HANGING LEG RAISES

(MIDDLE & LOWER) & HIP FLEXORS

- Holding on to a fixed bar above your head, hang down without your feet touching the floor - Under control lift your legs out as high as you can - Slow lower your legs back to the starting hanging position - Try and avoid swaying and keep your legs as straight as possible

Up to 20 / 1-3

MUSCLE AND SIZE TRAINING PLAN

THURSDAY WORKOUT C
Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

REPS/SETS SET 1 UPRIGHT ROW


TRAPEZIUS & DELTOIDS (MEDIAL & POSTERIOR)

SET 2

SET 3

SET 4

SET 5

1-6 / 4-5

- Place your hands shoulder width apart on a barbell - Keeping your elbows high lift the bar close to your body - Raise the bar slowly until it is in line with your neck - Lower slowly back to the start position - Keep your knees slightly bent to avoid rocking

SEATED DUMBBELL PRESS

DELTOIDS (ANTERIOR, MEDIAL & POSTERIOR)

6-8 / 3-5

- Have the back rest on the gym bench almost upright - In a seated position hold each dumbbell next to your shoulders - Extend you arms to full extension above your head - Lower slowly back to the start position - Keep you feet flat on the floor to avoid your back arching

MILITARY PRESS

DELTOIDS (ANTERIOR, MEDIAL & POSTERIOR)

1-6 / 4-5

- In a standing position take a barbell off the squat rack at chest height - Hold the bar at shoulder wider apart and rest the bar on the top of your chest - With a slight knee bend drive the bar into the air and fully extend your arms - Under control lower the bar back to the start position - Be careful to avoid hitting your chin with the bar - Stand with one foot slight in front of the other, this will avoid you arching your back

FRONT SQUATS

QUADRICEPS, HAMSTRINGS, GLUTEALS

3-6 / 3-5

- Place your feet shoulder width apart with your toes slightly pointing out - In a standing position take a barbell off the squat rack at chest height - Keeping your back straight, hold the barbell on the top of your chest with your elbows high - Sit back and down until your thighs are at least horizontal to the ground - Squeeze your legs and gluts as you return to a standing position - Ensure that your leg, knee and ankle stay in line throughout

BOX SQUATS

QUADRICEPS, HAMSTRINGS, GLUTEALS

3-6 / 3-5

- Place your feet shoulder width apart with your toes slightly pointing out - In a standing position take a barbell off the squat rack at chest height - Keeping your back straight, hold the barbell on the top of your chest with your elbows high - Sit back and down until you sit on a box or bench behind you - Briefly pause although remain strong in the middle - Squeeze your legs and gluts as you return to a standing position - Ensure that your leg, knee and ankle stay in line throughout

MUSCLE AND SIZE TRAINING PLAN

SATURDAY WORKOUT D
Always conduct a 5-10 minute warm up and cool down prior to and following each exercise workout

REPS/SETS SET 1 LAT PULLDOWN


LATISSIMUS DORSI & TRAPEZIUS

SET 2

SET 3

SET 4

SET 5

1-6 / 4-5

- Sit with your legs under the rests - Grasp the bar with your hands wider than shoulder width apart and your arms fully extended - Pull the bar down to be in line with the top of your chest - Slowly allow the bar to return with your arms extended - Try and avoid rocking or swaying for assistance

SEATED ROW

LATISSIMUS DORSI & RHOMBOIDS

1-6 / 4-5

- Sit with your legs extended and feet flat on the platform - Grasp the bar with your arms fully extended - Maintaining a straight back pull the bar towards your belly button - Slowly release until your arms are fully extended - Avoiding rocking from your hips or arching your back

PULL UPS

LATISSIMUS DORSI, TRAPEZIUS & THOMBOIDS

- With an overhand grip grasp the bar wider than shoulder width apart above your head - Slowly raise your body until your chin is above the bar - Under control lower your body until your arms are fully extended - Try and avoid swinging on the bar

Up to 20 / 1-3

DUMBBELL SHRUG

TRAPEZIUS & RHOMBOIDS

10-12 / 3

- Stand with your feet shoulder width apart, take a dumbbell in each hand - Keeping your arms fully extend, raise your should up towards your ears - Slowly lower under control and repeat - Remember to keep your back straight when putting the weight down

STIFF LEG DEADLIFT

HAMSTRINGS & GLUTEALS

6-8 / 3-5

- Place your feet shoulder width apart with your toes slightly pointing out - Grasp the bar slightly shoulder width apart, keeping a straight back lift the bar up to waist height - Keep your legs almost straight and your shoulders back - Slowly lower the bar towards the bar, go down as far as you feel comfortable without allowing your shoulders to roll forward or your back to arch - Under control lift the bar back to waist height - Always lift within your limits; keep you back straight throughout

SQUATS

QUADRICEPS, HAMSTRINGS, GLUTEALS

6-8 / 3-5

- Place your feet shoulder width apart with your toes slightly pointing out - Keeping your back straight, hold a weight (barbell or dumbbells) - Sit back and down until your thighs are at least horizontal to the ground - Squeeze your legs and gluts as you return to a standing position - Ensure that your leg, knee and ankle stay in line throughout

LSD BIKE

CARDIO TRAINING

- LSD, long slow distance is a form of endurance training that will improve your cardiovascular fitness. - This will improve your overall fitness & well being along with burning those unwanted calories.

20-30 mins at a constant steady pace

MUSCLE AND SIZE TRAINING PLAN

FRIDAY REST DAY

ALLOW TIME FOR MUSCLE RECOVERY


Muscle recovery is extremely important after any workout, especially those that are intense. Giving the muscles a chance to recover and rest between workouts is the best way to see improvement the next time you workout. Its also the best way to give your muscles the opportunity to build and get stronger, which in turn helps to burn more fat. This will give you that athletic look without bulking you up too much. However, the most important reason to let muscles recover between workouts is to avoid injury. When muscles get pulled or strained its hard to keep up with a regular workout regime, so its best to avoid injuries altogether and muscle recovery is a big part of that.