Part 4 - How to build your own training program - Exercise selection

July 13, 2016

 

Ahh the fun part of choosing what exercises you want to do! Now remember, we want to work on all major muscle groups.
The muscle groups you want to focus more on, also need to be included more frequently.

An example of a 2 day program could be:

Session 1 
Section A - strength work 4-5 sets, 1-5 reps Deadlift/squat/bench press

Section B - Hypertrophy work - 3-4 sets, 6-12 reps Walking Lunges/deadlift/squat/bench press

Section C - Endurance work - 3-4 sets, superset 12-20 reps of each
Standing military press, Bent over rows /
Hip thrusts, neutral grip pull downs


Session 2 
Section A - strength work 4-5 sets, 1-5 reps Deadlift/squat/bench press

Section B - Hypertrophy work - 3-4 sets, 6-12 reps Deadlift/squat/bench press/seated hamstring curl/military press/lat pull down/ hip thrusts

Section C - Endurance work - 3-4 sets, superset 12-20 reps of each
Seated cable row, Stiff leg deadlifts /
Incline bench press, seated hamstring curl

Just these two sessions alone will cover majority of your major muscle groups. These are just examples and you can choose what you'd like or where you'd like to focus on more.

As you continue, you will begin to progress, you will get stronger and even get faster. You will love the progress you make. JUST MAY even decide to add an extra day to your program!

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