Week 98

Here is a checklist you can download to help you manage this week and keep it simple!

style1-Pdf-64x64  WEEKLY CHECKLIST

YOUR WORKOUTS

This is the last phase of your workout series. You will still be using the same weight just as you did in the past three weeks. You will also complete more total sets in your workouts.

REMEMBER: You will use the 5RM sheet to know your 7RM for week 1.  For the other 3 weeks you will use the SAME weight even though you will be adding a rep each week

Here is an example schedule to follow. Make sure you complete the workouts in this order. Enjoy!


Dynamic Warm-up

Do this before every workout. You can watch the video to see the correct form and movement or download the written out version below.


Specific Warm-up

Before you start each circuit, do one set of each exercise at 50% of your weight. This is a specific warm-up for that movement and another way to mitigate injury.

Workout Plan

Here is your downloadable workout log to take to the gym this week:


Resistance Program #1

Single Exercise 1

Complete this exercise by itself. Do one set, then rest, another set, then rest, etc.

Rest: 60 seconds
Complete 4 sets

Single Exercise 2

Rest: 60 seconds
Complete 4 sets

Compound Set

A compound set is 2 exercises done back to back that are typically the same muscle group(s). So complete one set of the exercises, take your rest, then start set two.

Rest: 45 seconds
Complete 3 sets


Resistance Program #2

Single Exercise 1

Complete this exercise by itself. Do one set, then rest, another set, then rest, etc.

Rest: 60 seconds
Complete 4 sets

Single Exercise 2

Rest: 60 seconds
Complete 4 sets

Compound Set

A compound set is 2 exercises done back to back that are typically the same muscle group(s). So complete one set of the exercises, take your rest, then start set two.

Rest: 60 seconds
Complete 3 sets


Resistance Program #3

A circuit is a series of exercises meant to be done sequentially (back to back) without rest in between the exercises. So you complete one set of the circuit, then you take your rest. Then you start your second set of the exercise.

Rest: 30 seconds
Complete 7 rounds


Resistance Program #4

Complete this exercise by itself. Do one set, then rest, another set, then rest, etc.

Rest: 60 seconds
Complete 4 sets

Single Exercise 2

Rest: 60 seconds
Complete 4 sets

Superset

A superset is 2 exercises done back to back that are typically opposing muscle groups. So complete one superset with each exercise, take your rest, then complete set two, etc.

Rest: 60 seconds
Complete 3 sets


Resistance Program #5

Complete this exercise by itself. Do one set, then rest, another set, then rest, etc.

Rest: 60 seconds
Complete 4 sets

Compound Set 1

A compound set is 2 exercises done back to back that are typically the same muscle group(s). So complete one set of the exercises, take your rest, then start set two.

Rest: 60 seconds
Complete 3 sets

Compound Set 2

Rest: 60 seconds
Complete 4 sets

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