PopeyeFAFL
06-25-2006, 05:28 PM
Thru some circumstances, I managed to get 7 hours of personal fitness trainer training (in my case, free of charge, by barter system).
So, he came at my house (three hours) and study my equipment, my goal, etc. He was very impress by the Ironmaster Dumbbells and the Powertec WB-LS (one of the nicest home gym that he saw), he also told me that the Easy-Curl from IronMaster feel just right, the width location and the bends are at the right place, and cook up this plan:
He advocate, training several time per weeks (the volume of training to be spread over these workout session, so less days per week = longer workout and vice-versa).
For example, in my case (4 days per week)
Day 1:
Legs (all done on WB-LS)
1- Leg extension (warm-up, 30 reps with a 50% weight)
2- Leg extension 3 x 12 to 15 with maximum weight (12 min, over time up to 15, then increase weight and return to 12).
3- Incline leg curl (warm-up, 30 reps with a 50% weight)
4- Incline leg curl 3 x 12 to 15 with maximum weight (same as above)
5- Squat 3 x 12 to 15 with maximum weight (facing toward machine, less severe on back), but doing half movement only.
Triceps (on WB-LS)
6- Pulley pushdown (warm-up, 30 reps with a 50% weight)
7- Pulley pushdown 3 x 12 to 15 with maximum weight (same as above)
Biceps (free weight)
8- Easy curl (warm-up, with Dumbbells 30 reps with a 50% weight)
9- Easy curl Bar 3 x 12 to 15 with maximum weight (same as above)
Day 2:
Lat pulldown (on WB-LS)
1- Lat pulldown (warm-up, 30 reps with a 50% weight)
2- Lat pulldown 4 x 12 to 15 with maximum weight (12 min, over time up to 15, then increase weight and return to 12).
3- Bench press (warm-up, 30 reps with a 50% weight)
4- Bench press 4 x 12 to 15 with maximum weight (same as above)
5- Shoulder Dumbbell Lateral 3 x 12 to 15 with maximum weight.
6- (1/2) Abs crunch (on bench holding towell behind head) 3 x Max reps possible.
Day 3: do some cardio (bike, rower, brisk walk, work outside, etc.).
Day 4: Repeat day 1
Day 5: Repeat day 2
Day 6 & 7: rest days.
I'm starting tomorrow, what do you think ?
He will return, in three to four weeks (for 1.5 hours) to watch my workout session, and once more for final adjustment.
Should I later on, hire him or fire him, LOL
So, he came at my house (three hours) and study my equipment, my goal, etc. He was very impress by the Ironmaster Dumbbells and the Powertec WB-LS (one of the nicest home gym that he saw), he also told me that the Easy-Curl from IronMaster feel just right, the width location and the bends are at the right place, and cook up this plan:
He advocate, training several time per weeks (the volume of training to be spread over these workout session, so less days per week = longer workout and vice-versa).
For example, in my case (4 days per week)
Day 1:
Legs (all done on WB-LS)
1- Leg extension (warm-up, 30 reps with a 50% weight)
2- Leg extension 3 x 12 to 15 with maximum weight (12 min, over time up to 15, then increase weight and return to 12).
3- Incline leg curl (warm-up, 30 reps with a 50% weight)
4- Incline leg curl 3 x 12 to 15 with maximum weight (same as above)
5- Squat 3 x 12 to 15 with maximum weight (facing toward machine, less severe on back), but doing half movement only.
Triceps (on WB-LS)
6- Pulley pushdown (warm-up, 30 reps with a 50% weight)
7- Pulley pushdown 3 x 12 to 15 with maximum weight (same as above)
Biceps (free weight)
8- Easy curl (warm-up, with Dumbbells 30 reps with a 50% weight)
9- Easy curl Bar 3 x 12 to 15 with maximum weight (same as above)
Day 2:
Lat pulldown (on WB-LS)
1- Lat pulldown (warm-up, 30 reps with a 50% weight)
2- Lat pulldown 4 x 12 to 15 with maximum weight (12 min, over time up to 15, then increase weight and return to 12).
3- Bench press (warm-up, 30 reps with a 50% weight)
4- Bench press 4 x 12 to 15 with maximum weight (same as above)
5- Shoulder Dumbbell Lateral 3 x 12 to 15 with maximum weight.
6- (1/2) Abs crunch (on bench holding towell behind head) 3 x Max reps possible.
Day 3: do some cardio (bike, rower, brisk walk, work outside, etc.).
Day 4: Repeat day 1
Day 5: Repeat day 2
Day 6 & 7: rest days.
I'm starting tomorrow, what do you think ?
He will return, in three to four weeks (for 1.5 hours) to watch my workout session, and once more for final adjustment.
Should I later on, hire him or fire him, LOL