Once you’ve been keeping a diary and fitness log for a few days, it’s time to take a look at the results.
Assess the data from days 1 to 3 and make a plan of attack. You may find some incredibly insightful information with the data you’ve collected. What has it told you?
- ? Do you need to cut out unhealthy food from your meals and swap for healthy alternatives?
- ? Do you need to top up your calories to add muscle?
- ? Do you need to cut out the fry-ups and pizza to see that 6-pack?
- ? Do you need to add weight training to add more muscle, or help drop body fat.
Whatever the results, training sessions from here on should be focused on your goals and your goals alone. Your nutrition should be fuelling the results to achieve them.
Base Weights – Your base resistance routine
This section is the base for your fat loss training and muscle building. For the first few days just stick with this section.
? Get familiar with the movements and make sure you are doing it all correctly. If not, you can really hurt yourself and knock back your schedule by days, weeks or even months.
? Go to the gym, start training and never look back.
? For warm-ups, check out this link here.
? Make sure to do some warm-up sets before you go into the working sets.
- Take 2-3 days to gradually build up for a working set.
Base weights Male
Session 1
- 1a 4×10 Pull ups (assisted if needed)
- 1b 4×10 Dumbbell bench press ( push ups until you can do 4×15 reps)
60sec rest and repeat pair
- 2a 4×12 Dips (assisted if needed)
- 2b 4×12 Single arm rows (each side)
60sec rest and repeat pai
Session 2
- 1. 4×10 Bulgarian split squats (each side) 60second rest and repeat
- 2. 5×10 Dumbbell front squats (30sec rest)
- 3. 3×10 DB romanian deadlifts 60 sec rest and repeat
- 4. 3×8 Swiss ball roll outs 60 sec rest and repeat
Session 3
50 club
50 club is a system I have mentioned before, I am mentioning it again now as it is one of my favorite systems. I like to use it both as part of the main training session and also as a fat loss finisher, if you are using it as part of your main lifts then you should be aiming to use more weight than you would be if you were doing it at the end of the session. Here is the description of the system if anyone missed it before. Here is the system. You pick a weight you can lift 12 times for the first set. You take it in turns to reach 50 reps in as many sets as it takes. Your rest is while your partner works, and absolutely no more!! (or 35 second if you are training by yourself)
A few simple rules.
You do your maximum number of reps on each set. If you reach more than 12 on the first set, it only counts as 12 and you have to increase the weight. If you don’t reach 12 make slightly lighter of the next set. The weight should never be decreased (apart from if set one doesn’t reach 12) even if towards the end you are down to threes and fours. – See more at:
- DB front squat or leg press
- Weighted push ups (or push ups)
- Bodyweight Rows
- Shoulder press
- Curls
- Tricep pushdowns
Base weights Female
Session 1
- 1a 4×12 DB front squats
- 1b 4×12 Single leg glute bridge
60sec rest and repeat pair
- 2a 4×12 tricep dips
- 2b 4×12 Single arm rows (each side)
60sec rest and repeat pair
Session 2
- 1. 4×10 Bulgarian split squats (each side) 60sec rest between sets
- 2. 5×10 Dumbbell front squats (30sec rest)
- 3. 3×10 DB Romanian deadlifts 60 sec rest and repeat
- 4. 3×8 Swiss ball roll outs 60 sec rest and repeat
Session 3
50 club
50 club is a system I have mentioned before, I am mentioning it again now as it is one of my favorite systems. I like to use it both as part of the main training session and also as a fat loss finisher, if you are using it as part of your main lifts then you should be aiming to use more weight than you would be if you were doing it at the end of the session. Here is the description of the system if anyone missed it before. Here is the system. You pick a weight you can lift 12 times for the first set. You take it in turns to reach 50 reps in as many sets as it takes. Your rest is while your partner works, and absolutely no more!! (or 35 second if you are training by yourself)
A few simple rules.
You do your maximum number of reps on each set. If you reach more than 12 on the first set, it only counts as 12 and you have to increase the weight. If you don’t reach 12 make slightly lighter of the next set. The weight should never be decreased (apart from if set one doesn’t reach 12) even if towards the end you are down to threes and fours. – See more at:
- Weighted glute bridge
- DB front squat
- Dips
- Seated rows
- Curl + PresS
This plan is an awesome general plan that will work, but to get the most out of training, the truth is custom plans are the best option. Having a planned designed specifically for you and your goals will take you to the next level.
