Hi guys thought I would post my training program on here, just to stay accountable and hopefully help people out. A bit about me is that I am almost a fully qualified personal trainer and have been training off/on 3 years with a background in bodybuilding and work at a gym. Biggest weakness for me is cardio *text deleted*, I can Squat 180kg Bench 105kg and Deadlift 170kg but give me a long distance run I am screwed *text deleted*.
Here is my training plan, if you have any questions about the plan even about nutrition feel free to ask? I will keep posting about how training is going and adjustments made to my plan plus the results I am getting from it!
Monday – Push and PJFT
Exercise Reps Sets
Flat bench 5 2
3(negatives) 1
Incline dumbbell 8 3
Dumbbell fly 8 3
Military press 5 3
10 1
dumbbell extens 12 2
PJFT
1st run time - 2nd run time -
Tuesday – Circuit and Stretch
2 x 25 Meter Sprint between exercises
Exercises
Reps – 15 (3 sets) - 45secs rest after all exercises are completed
Push ups
Sit ups
Squats
Wide press ups
Plank
Lunges
Diamond press ups
Alt knee elbow
Tuck jumps
Wednesday – Pull and intervals/Hill sprints
Exercise Reps Sets
Deadlift 5 3
Barbell row 6 3
Lat pull 8 3
Side lat raise (superset) 12 3
Rear delt (superset) 12 3
Incline dumbbell curl 15 2
Treadmill – 20secs working (all out) 40secs rest – Incline 3 - 15 sets
Treadmill – 10secs working (all out) 20secs rest – Incline 8 - 15 sets
Thursday – Circuit and jog
Exercise Reps – Rest 2min after all completed (4 sets)
Box jumps 15
Weighted sit ups 20
Press ups 20
Burpees 15
Toe touches 20
Dips 20
Outside jog
Distance - 3 mile Time -
Friday – Legs and Gym tests
Exercise Reps Sets
Squats 5 3
Leg extensions (superset) 15 3
Leg curl (superset) 15 3
Leg press 10 2
Calf raises 15 3
Tests Result
Press ups
Pull ups
Sit ups
Saturday – Swim and Stretch
3 sets – 2 min rest
Exercise Lengths
Front crawl 10 – 250m
Breast stroke 10 – 250m
Tread water 2mins
Sunday - Rest
Here is my training plan, if you have any questions about the plan even about nutrition feel free to ask? I will keep posting about how training is going and adjustments made to my plan plus the results I am getting from it!
Monday – Push and PJFT
Exercise Reps Sets
Flat bench 5 2
3(negatives) 1
Incline dumbbell 8 3
Dumbbell fly 8 3
Military press 5 3
10 1
dumbbell extens 12 2
PJFT
1st run time - 2nd run time -
Tuesday – Circuit and Stretch
2 x 25 Meter Sprint between exercises
Exercises
Reps – 15 (3 sets) - 45secs rest after all exercises are completed
Push ups
Sit ups
Squats
Wide press ups
Plank
Lunges
Diamond press ups
Alt knee elbow
Tuck jumps
Wednesday – Pull and intervals/Hill sprints
Exercise Reps Sets
Deadlift 5 3
Barbell row 6 3
Lat pull 8 3
Side lat raise (superset) 12 3
Rear delt (superset) 12 3
Incline dumbbell curl 15 2
Treadmill – 20secs working (all out) 40secs rest – Incline 3 - 15 sets
Treadmill – 10secs working (all out) 20secs rest – Incline 8 - 15 sets
Thursday – Circuit and jog
Exercise Reps – Rest 2min after all completed (4 sets)
Box jumps 15
Weighted sit ups 20
Press ups 20
Burpees 15
Toe touches 20
Dips 20
Outside jog
Distance - 3 mile Time -
Friday – Legs and Gym tests
Exercise Reps Sets
Squats 5 3
Leg extensions (superset) 15 3
Leg curl (superset) 15 3
Leg press 10 2
Calf raises 15 3
Tests Result
Press ups
Pull ups
Sit ups
Saturday – Swim and Stretch
3 sets – 2 min rest
Exercise Lengths
Front crawl 10 – 250m
Breast stroke 10 – 250m
Tread water 2mins
Sunday - Rest