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Sample Plan: Get muscle Quick - PowerPoint PPT Presentation


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Sample Plan: Get muscle Quick. www.your-personal-trainer.yolasite.com. Diamond Fitness Elite Week 1 – 5 day split Monday – Chest Bench press 12 reps x 4 sets Dumbbell press 12 reps x 4sets Incline Push ups - Flat push ups 10x10 x 4sets

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slide1

Sample Plan:

Get muscle Quick

www.your-personal-trainer.yolasite.com

slide2

Diamond Fitness Elite

  • Week 1 – 5 day split Monday – Chest
  • Bench press 12 reps x 4 sets
  • Dumbbell press 12 reps x 4sets
  • Incline Push ups - Flat push ups 10x10 x 4sets
  • Bench press 30 seconds x 5 sets
  • Dumbbell flies 15 reps x 3 sets
  • Info on workout
  • Try to keep good form throughout the whole of the exercises but still keep in mind you want to be reaching failure with around 2 reps left.
  • If the last 2 reps are easy move up a weight.
  • Stick to a high number of reps for your Abs workout to fully work your abs to the core.
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Diamond Fitness Elite

  • Week 1 – 5 day split Tuesday – Back and Abs
  • Behind neck pull downs 12 reps x 4 sets
  • Barbell good morning’s 10 reps x 3 sets
  • One arm dumbbell rows 12reps x 4 sets
  • Barbell shrugs 15 reps x 3 sets
  • Jack knifes 20 reps
  • Hanging leg raises 15 reps
  • Weighted Russian twists 30 reps
  • Info on workout
  • Try to keep good form throughout the whole of the exercises but still keep in mind you want to be reaching failure with around 2 reps left.
  • If the last 2 reps are easy move up a weight.
  • Stick to a high number of reps for your Abb workout to fully work your abs to the core.
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