Hey guys,
Sorry it took me so long to get this program up, It was a busy weekend for me. Regardless here is the program, It is a 6 week strength phase. Right now it is just the names of the exercises, if anyone has a question, just post it on the blog and I will answer it asap. If anyone needs explanations on the exercises I will attempt to find a video online, if I can't find a good one I will post a video of myself doing the exercise instead.
I am also offering anyone one FREE session, it would take place at the kinsmen fitness facility, all you would need to do is pay your way in. If anyone is interested in this let me know. As well I found a website (www.vitamart.ca) were people are able to order supplements, it ships out of Edmonton. On your first purchase of over 49 dollars, you can get 10 dollars off. All you would need to do is enter my referral code (macintyrefitness). If you don't know exactly what you want I would definitively suggest talking to the people are Reflex Nutrition, as they really know what they are talking about, and you all can get a discount through there as well.
That's about all I have to say right know.
Rory CSEP-CPT
Tuesday, November 16, 2010
Phase 1 – Strength – 6 weeks
For the one to two weeks go on the lighter side of the % of your one rep max, so you can adjust the training without getting too sore. Each group of exercises will be superset with the second; the first one will be a heavier lift with the second aiming for a bit more endurance.
Day 1 – Chest
| Exercise | Reps/Sets | % of 1 rep max |
| Flat Bench (BB) | 6-10 Reps/ 3 sets | 75-90% |
| Push-ups (BW) | 15-25 | Body Weight |
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| Rest 1-3 mins between sets |
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| Incline DB Bench | 6-10 Reps/ 3 sets | 75-90% |
| Incline DB Fly | 8-12reps/3 sets | 65-85% |
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| Rest 1-3 mins between sets |
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| One arm DB Press on Swiss Ball | 6-10 Reps/ 3 sets | 75-90% |
| One Arm Standing Cable Chest Press | 8-12reps/3 sets | 65-85% |
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Day 2 – Legs
| Exercise | Reps/Sets | % of 1 rep max |
| Squats (BB) | 6-10 Reps/ 3 sets | 75-90% |
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| Rest 1-3 mins between sets |
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| Deadlifts(BB) | 6-10 Reps/ 3 sets | 75-90% |
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| Rest 1-3 mins between sets |
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| One Leg split squat (DB or Barbell) | 6-10 Reps/ 3 sets | 75-90% |
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| Rest 1-3 mins between sets |
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| One Leg DB Straight Leg Deadlift | 6-10 Reps/ 3 sets | 75-90% |
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Day 3 – Back/Core
| Exercise | Reps/Sets | % of 1 rep max |
| Bent Over Row (DB) | 6-10 Reps/ 3 sets | 75-90% |
| Back Extensions (BW) |
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| Rest 1-3 mins between sets |
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| Reverse Incline Flies (DB) | 6-10 Reps/ 3 sets | 75-90% |
| Pull up/Lat Pull down | 8-12reps/3 sets | 65-85% |
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| Rest 1-3 mins between sets |
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| T-bar row (BB) | 8-12 reps /3 sets | 65-85% |
| Bent-over row (BB) |
| 75-90% |
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| Choose 4 of the following and superset together |
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| Supermans | 30-60seconds |
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| Front Plank | 30-60seconds |
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| Side Plank (each side) | 30-60seconds |
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| Lateral Holds (cable or resistance band) | 30-60seconds |
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| Russian Twist | 20-30 reps |
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| Swiss Ball Reverse Crunch | 15-20 reps |
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| Swiss Ball Jacknife/pike | 15-20 reps |
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| Rest 1-3 mins between sets |
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Day 4 – Shoulders
| Exercise | Reps/Sets | % of 1 rep max |
| Seated Shoulder press (DB) | 6-10 Reps/ 3 sets | 75-90% |
| Lateral Raises (DB) | 8-12reps/3 sets | 65-85% |
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| Rest 1-3 mins between sets |
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| Push Press | 6-10 Reps/ 3 sets | 75-90% |
| DB Lateral Inline Shoulder Raise | 8-12reps/3 sets | 65-85% |
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| Rest 1-3 mins between sets |
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| Arnold Press (on Bosu Ball) | 8-12reps/3 sets | 65-85% |
| Shrugs | 6-10 Reps/ 3 sets | 75-90% |
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