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 8-12 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