Calgary Personal Training
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Calgary Fitness Training
2 DAY SPLIT PROGRAM - Conditioning and Muscle Size
DAY 1 AND 3 (E.G., MONDAY AND FRIDAY)
Chest, Back, Biceps and Triceps
Intensity (Load): work at a 10-12 repetition maximum (use the weight load that allows you to to fatigue the muscle in 10, 11 or 12 repetitions WITH GOOD FORM!!!!!!!)
3 Sets of Wide Grip Lat Pull Downs
3 Sets of Seated Row (on Hammer Strength row machine)
3 Sets of Chest Press (use Magnum Bench Press or Seated Chest Press)
3 Sets of Chest Flyes on “Pec Deck” (facing away from the machine)
3 Sets of Reverse Flyes on “Pec Deck” (facing towards the machine)
3 Sets of Bicep Curls
3 Sets of Tricep Pressdowns
Finish with 30 minutes cardio
DAY 2 AND 4 (Sunday and Wednesday)
Legs, Gluteals, lower legs and Shoulders
One Set Leg Extensions
3 Sets Leg Press
One Set Seated Hamstring Curl
One Set of Back extensions (body weight only)
3 Sets of Standing Calf Raises
3 Sets of Shoulder Press on the Ball
Finish with 30 minutes of cardio
IDEAS FOR CIRCUIT TRAINING AT HOME:
(Begin with a 5 minute warm-up, e.g., fast marching in place, easy shawdow boxing)
Do stairs for 1.5 minutes (rest 30 seconds – march in place)
Do abdominal crunches for 1 minute
Skip for 1.5 minutes (rest 30 seconds – march in place)
2nd Set of Abdominal Crunches
Jumping Jacks for 1.5 minutes (rest 30 seconds – march in place)
3rd. set of Abdominal Crunches
Stairs for 1.5 minutes (rest 30 seconds –march in place)
Push ups to fatigue, followed by prone back extensions (above)
High knees march in place (military style) for 1.5 minutes (rest 30 seconds,
march )
Push ups to fatigue, followed by prone back extension (“Supermans”)
Shadow box for 1.5 minutes (practice jab, cross-punch and hook), march in place
30 seconds
Last set of push-ups and prone back extensions
Shadow box for 1.5 minutes (practice jab, cross-punch and hook, leading with
the opposite arm – e.g. jab with right, cross with left, and hook with
right)
Cool-down, and stretch all major muscle groups really well