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MUSCLE PROGRAM

 

BUILD MUSCLE THROUGH RESISTANCE TRAINING USING THE HYPERTROPHY METHOD. LEARN COMPOUND MOVEMENTS TO HELP SCULPT THE BODY YOU WANT.

BENEFITS?

√ GROW MUSCLE

√ REDUCE INJURIES

√ IMPROVE VASCULARITY

√ BURN FAT & INCREASE METABOLISM

MUSCLE

In this program we will be maximising our muscle, increasing fat burn and strength. We are aiming to break down the muscle tissue with resistance training methods to promote adaptations in the body. When we create the stress response this will allow the body to repair and recover to grow muscle and improve your overall health and appearance. The focus is hypertrophy where we will work for 10-12 reps  for 2 sets, thats right two sets. We are following the minimum input and maximum output principle (Paretos' principle). This will also be more economical, less stress on the body and time saving. To maximise this method you need to be training with load, generally something that is challenging  resistance bands can offer that but you will get best results with free weights, you can apply these same movements when using free weights.

INTERACTIVE PROGRAMME CARDS

The yellow boxes are the standard exercises, the red boxes are the progression variation, and the green boxes are the regression variation.

10-12 REPS/2 SETS/REST 60-90 Seconds

EXERCISE

PROGRESSION

REGRESSION

01

Squat

SINGLE LEG SQUAT

SQUAT HOLD

02

DEADLIFT

SINGLE LEG RDL

HIP HINGE

03

SHOULDER RAISE

SINGLE ARM PRESS

SHOULDER PRESS

04

BENT OVER ROW

SINGLE ARM ROW

SEATED ROW

05

PRESS UP

PRESS UP ISO HOLD

BAND PRESS

06

BICEP CURL

SINGLE ARM CURL

REVERSE CURL

07

TRICEP EXTENSION

SINGLE ARM Extension

 EXTENSION

08

Resistance

raises

SINGLE LEG CALF RAISES

ROCKING

CALF RAISES

09

LAT PULL DOWNS

SINGLE ARM PULLDOWN

KNEELING PULLDOWN