Gain Muscle Training Plan

Gain Muscle Training Plan
Gain Muscle Training Programme How to use this programme Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level As you progress through the plan, try to increase the weights you use for the exercises as the weeks pass or progress to the next level Try not to eat too close to training, ideally about 90 minutes before you start exercising If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them We recommend stretching for around 10-12 minutes after each session A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2 Programme 1 Beginner Intermediate Advanced Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes Bike 5 minutes 30 seconds 5 minutes 30 seconds 5 minutes 30 seconds Steady pace Suspension row 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Controlled tempo with squeeze Suspension single leg squat 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Cable machine chest press 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Cable at chest height Dips 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Do these assisted, body weight or with added weight Cable machine tricep pushdown 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds Cable position above head Dumbbell lateral raise 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds 90 degree angle formed at armpit Bicep curl 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds Elbows stay in line with body Sandbell weighted crunch 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 12 reps 30 seconds Sandbell on chest Chest stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side Shoulder stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side Tricep stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side Programme 2 Beginner Intermediate Advanced Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes Cross Trainer 5 minutes 30 seconds 5 minutes 30 seconds 5 minutes 30 seconds Steady pace Suspension split squat 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Controlled tempo with squeeze Swiss ball hamstring curl 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Kettlebell walking lunge front rack 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds 1 or 2 kettlebells can be used Front squat 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Any grip can be used Deadlift 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Any grip can be used Barbell hip thrusts 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Bring hips up level with upper body Roll outs 2 sets of 10 reps 60 seconds 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds Bring bar back under face Medicine ball plank 2 sets of 60 seconds 60 seconds 2 sets of 60 seconds 60 seconds 2 sets of 60 seconds 60 seconds Feet or hands on the ball Quad stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side Glute stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side Hamstring stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side Freestyle Group Training (fgt) – Strength Freestyle Group Training (fgt) – Strength Beginner Intermediate Advanced Exercise Time Rest Time Rest Time Rest ViPR front squat 45 seconds 15 seconds between sets 45 seconds 15 seconds between sets 45 seconds 15 seconds between sets Dumbbell lateral lunge 45 seconds 45 seconds 45 seconds Kettlebell curtsey lunge 45 seconds 45 seconds 45 seconds Dumbbell bent over row 45 seconds 45 seconds 45 seconds Repeat all for 5 sets Repeat all for 6 sets Repeat all for 8 sets Original article and pictures take http://www.fitnessfirst.co.uk/inside-track/workouts/gain-muscle-training-plan/ site