Workout Plan
...(i.e. off-season to gain size), YET YOU BOTH EXPERIENCE TOTALLY DIFFERENT RESULTS” (Training Tip). Seeing results such as being toned depends on the intensity of the workout, genetics, and the amount of cardiovascular endurance accomplished. Fitness lifting routines typically utilize both types of lifting for several reasons. Although, a person would see physical results from both, each has its own benefit. Hypertrophy allows the body to continue through a lengthy exercise by endurance. Strength benefits a person by permitting them to finish a shorter but heavier exercise. Effinger 2 Cardiovascular endurance, the other component to a healthy lifestyle, has many benefits to the long-term physical condition. Thinking of your heart as a muscle, this type of workout strengthens it. As the heart is being fortified, the body also increases the blood flow and blood pressure. Cardiovascular exercise pushes blood through the body; in turn, soreness will be moved out of the joints causing less discomfort both long and short term. Furthermore, these workouts burn fat, which makes a person appear more toned. Overall, cardiovascular endurance helps to increase endurance and make a person more physically fit (Johnson). By combining both of these types of exercise, a person’s overall fitness will be improved. The two types of exercise coincide with each other. When both muscular training and cardiovascular endurance are united, physique and complete health are improved. MUSCULAR TRAINING 1ST DAY OF WEEK (MONDAY) Exercise/ Lift Phase 1 (Weeks 1-4) Phase 2 (Weeks 5-8) Phase 3 (Weeks 9-12) Bench Press 3 x 12 3 x 8 3 x (4-6) DB Incline Press 3 x 10 3 x 8 5 x 4 Decline Press 1 x 12, 1 x 10, 1 x 8 1 x 10, 1 x 8, 1 x 6 3 x (4-6) Cable Cross/ Flies 3 x 10 3 x 8 3 x 6 Tri- Push Downs 3 x 12 3 x 10 3 x 6 Tri- Overheads 3 x 10 3 x 10 3 x 10 Push-up circuit 2 sets 2 sets 2 sets 2ND DAY OF WEEK (TUESDAY) Exercise/ Lift Phase 1 (Weeks 1-4) Phase 2 (Weeks 5-8) Phase 3 (Weeks 9-12) Squat 3 x 12 1 x 10, 1 x 8, 1 x 6 3 x (4-6) Leg Press 1 x 12, 1 x 10, 1 x 8 3 x 8 3 x 6 Good Mornings 3 x 10 3 x 10 3 x 10 Straight Leg DL 3 x 10 3 x 8 3 x 6 Standing Calf 3 x 15 3 x 12 3 x 10 Seated Calf 3 x 15 3 x 12 3 x 10 Jump Rope 10 x 75 (Rest 30 sec.) 8 x 100 (Rest 30 sec.) 8 x 120 (Rest 30 sec.) Effinger 3 3RD D...