It’s time to cover what a workout program should consist of, how many days you’re working out, what you’re working out & getting wedding photo ready.
What a workout program should consist of:
Your workout program should focus on the goals you want to reach. One of the easiest ways to do this is by setting performance goals, such as being able to do your first pull up or being able to squat your body weight on a barbell. So if you’re wanting tone arms for your wedding, being able to do your first pull-up will help get you closer there. So our workout program needs to consist of performance goals that will help assist aesthetic results.
How many days & what are we gonna be doing:
We’re gonna start with working out 3 times a week, doing push, pull & legs.
Day 1: Push, we’re going to move the resistance away from our bodies. Will start with free weights where we have to stabilize our body or the weights (ex. dumbbell bench press), then we move onto resistance machines where we don’t have to stabilize as much (ex. machine shoulder press) then wrap everything up with a few abs & cardio.
Day 2: Pull, we’re going to be moving resistance towards our body this time. We Will start just like we did before with exercises that we have to stabilize (bent over rows) & work the most amount of muscle (pull-ups). The next step will be a few cables & resistance machines. We won’t have to stabilize as much but it will still help tone up. Last but not least is a little bit more abs & cardio to finish things up.
Day 3: Legs, with legs being half of our body they’re gonna get their own special day. Will start today’s workout with barbell squats, lunges, or barbell hip thrust. These exercises will use the most amount of muscle & the most amount of energy. Next up will come things like the leg press and other weight machines that we don’t have to stabilize for. I would recommend doing just abs and not cardio on this day since your legs will be pretty tapped out.
So how many times do I do the exercise:
We’re gonna do 3 to 4 sets, with each said having between 6 to 12 repetitions of each exercise. This will be right in the zone to help us tone up & gets stronger at the same time. After each set you’re going to wait about 1minute, this will get back some of the energy so you can do as many reps as possible during the next set. What about ab exercises? We can usually do between 12 to 20 reps in each set. If that’s too easy it’s time to add some instability or challenges ( 1 foot in the air plank).
When do I increase the weight or make it more challenging:
Knowing when to add more resistance or challenge doesn’t have to be a difficult thing. Since most of our exercises are between 6 to 12 reps, we can simply go through all the reps before advancing.
Say you’re doing barbell squats:
Week 1 you’re doing 100 pounds- 4 sets of 6 reps
Week 2 you’re doing 100 pounds- 4 sets of 8 reps
Week 3 you’re doing 100 pounds- 4 sets of 10 reps
Week 4 you’re doing 100 pounds- 4 sets of 12 reps
Then next week you increase to 105 pounds- 4 sets of 6 reps
(Then just continue the process)
What if I’m not able to do all the desired reps?
If your goal is to hit a say 10 reps, but you’re only able to do say 9. That’s OK, just aim for 10 reps again next week rather than increasing it.
And that’s it! A simple breakdown of our program!
Nathan Morche: NASM-CPT