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MUSCLE

MUSCLE

MUSCLE

MUSCLE

In this program we will be maximising our muscle, increasing fat burn and increasing strength. We are aiming to initiate a response from the muscular system through resistance training methods, to promote adaptations within the body. When we create the stress response this will allow the body to repair and recover to grow muscle. The focus is hypertrophy where we will work for 10-12 reps for 2-3 sets. To maximise this method, you need to be training with load, generally something that is challenging where you are only able to do 10-12 reps of that weight. Resistance bands can offer the resistance you need if you don't have access to weights. Note: You will get the best results with free weights, you can apply these same movements when using free weights.

Muscle Hypertrophy:

  • Boost your metabolism

  • Build muscle and strength

  • Increase neuromuscular connection

Exercise Prescription:

  • 8-12 Reps

  • 2-3 Sets

  • Rest 2 minutes between each set or superset exercises

PRACTITIONER LEVEL

01

SQUATS

02

DEADLIFT

03

PRESS
UPS

04

ROWS

05

Shoulder
Raises

06

BICEP CURL

07

ARM
EXTENSION

08

Pull
Downs

BEGINNER LEVEL

01

SQUAT
Hold

02

DEADLIFT

03

Band
Press

04

Seated ROWS

05

Shoulder
Press

06

BICEP CURL

07

Arm 
Extension

08

Pull
down

ATHLETE LEVEL

01

SINGLE LEG SQUAT

02

SINGle leg
RDL

03

RESIsTED
Press

04

Seated ROWS

05

Shoulder
Press

06

BICEP CURL

07

Arm 
Extension

08

Pull
down