TRINITY · 2017-01-29 · 8 • Grab a kettle bell with both hands. Stand up with your legs...

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GYM WORKOUT PROGRAMME

T R I N I T YF R E E B I K I N I B O D Y G U I D E

ATTENTION

Train Eat Gain Ltd. accept no liability for any injury, loss or damage

resulting from the diet or physical exercise recommendations given in

this training programme or email support.

By following this programme and taking the advice given in email

support you voluntarily assume the inherent risk of physical/resistance

training and following a specific diet plan.

Consult your doctor before starting any new physical training

programme or diet plan. If you suffer from any medical conditions,

injuries or allergies, we advise that you seek medical attention

immediately and cease to follow the advice given in this training

programme.

Ensure you are familiar with all the gym equipment you wish to

use before starting this programme and follow the relevant safety

practices of your gym or training environment.

COPYRIGHT

Copyright © Train Eat Gain Ltd., 2017

All rights reserved. This book or any portion thereof may not be

reproduced or used in any manner whatsoever without the express

written permission of the publisher except for the use of brief

quotations in a book review.

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Contents

WELCOME TO YOUR WORKOUTS 4

Programme. 5

Volume Pull Workout. 6

Volume Push Workout. 15

Muscle Pull Workout. 26

Muscle Push Workout. 35

Strength Pull Workout. 46

Strength Push Workout. 55

WEIGHT TRAINING TERMINOLOGY 63

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Welcome to your WORKOUTS

YOUR FREE 2-WEEK WORKOUT PROGRAMME

Welcome to your workout programme. It contains

all the workouts you’ll need to get started with

lifting weights and toning up, plus other useful

resources to help guide you with your training.

When should I use it?This book can be used in the gym to help guide you

through your workouts. It can be used alongside the

online workouts (these workouts are the same as

you’ll find on the free guide website) or on it’s own

if mobile internet is not available in your gym.

You can also print this out and write notes on the

workouts to record the weights you lifted, or add

notes to help you next time.

If you’re stuck with any of the terminology used in

the workouts, you can find a glossary of workout

terminology at the end of this book.

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ROTATE YOUR PHONE TO VIEW CALENDAR.

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Volume Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Hamstring Curl 3 x 15 60 n/a

2a Romanian Deadlift 4 x 12 0 n/a

2b Sumo Deadlift 4 x 12 90 n/a

3 Face Pull 4 x 15 45 n/a

4 Lat Pulldown 4 x 15 90 n/a

5a T-Bar Row 3 x 15 0 n/a

5b Supinated Biceps Curl3 x 15 (per

arm)90 n/a

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• Note: You can use a seated or lying hamstring curl machine - we find the lying hamstring curl machine more effective if it’s available.

• Squeeze your hamstrings to move the machine until your hamstrings are fully contracted and the top of your calves are touching the back of your thighs.

• Slowly return the machine to the starting position without releasing the tension on your hamstrings and repeat.

1. HAMSTRING CURL

Sets

Rest

Tempo

Alternatives

3 x 15 reps

60 seconds

n/a

Swiss ball leg curl, Hip thrust

8

• Grab a kettle bell with both hands. Stand up with your legs shoulder width apart and knees slightly bent.

• Push your hips backwards and lower the kettle bell keeping it close to your legs at all times. Keep a neutral spine (back flat) and avoid rounding your back.

• When you feel a slight stretch in your hamstrings, stand back up to the start position by extending your hips forwards and again keep the kettle bell close to your legs.

2A. ROMANIAN DEADLIFT

Sets

Rest

Tempo

Alternatives

4 x 12 reps

0 seconds

n/a

Hip thrust

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• Stand with your legs wider than shoulder width apart (about in line with the outermost marks on the bar) with your toes pointing outwards.

• Grip the bar with your hands between your legs and lower your hips, keeping your head and chest up. This is the starting position.

• Stand up by straightening your legs and squeezing your glutes to lift the bar.

• Keep your back flat throughout the lift (avoid arching either way) and keep your abs contracted.

2B. SUMO DEADLIFT

Sets

Rest

Tempo

Alternatives

4 x 12 reps

90 seconds

n/a

Sumo squat, Glute-ham raise

10

• Set up a cable machine just above head height using a double-ended rope attachment.

• Pull the ropes towards you into a ‘double biceps’ pose. Keep your shoulders pulled back and down throughout. Hold the top position for a second with your shoulder blades retracted.

• Slowly return to the starting position and repeat.

3. FACE PULL

Sets

Rest

Tempo

Alternatives

4 x 15 reps

45 seconds

n/a

Rear delt fly

11

• Attach a wide bar to a lat pulldown machine.• Place your hands on the bar double shoulder width apart

with your palms facing away from you.• Pull the bar down to the top of your chest, lifting your

chest towards the bar as you pull down.• Think about pulling through your elbows and pulling your

shoulder blades down along with the bar.

4. LAT PULLDOWN

Sets

Rest

Tempo

Alternatives

4 x 15 reps

90 seconds

n/a

Pull up, Assisted pull up

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• Note: If you don’t have a landmine unit, position a bar into a corner and place a dumbbell on the corner end to ensure it stays put.

• Place an olympic bar into a landmine unit and place a two-handed row handle under it.

• Pull the handle up towards your stomach in a smooth motion by squeezing your shoulder blades back, keeping your chest up and back straight. Pause at the top and slowly lower the weight back to the starting position.

5A. T-BAR ROW

Sets

Rest

Tempo

Alternatives

3 x 15 reps

0 seconds

n/a

Bent over row, Cable row

13

• Stand holding a dumbbell in each hand with your palms facing towards your body.

• Lift one of the dumbbells in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides. Then lift the other dumbbell and repeat until you have completed all the reps.

• Avoid using momentum/swinging the weights.

5B. SUPINATED BICEPS CURL

Sets

Rest

Tempo

Alternatives

3 x 15 reps per arm

90 seconds

n/a

Barbell curl, Cable curl

Workout Complete

Click below to return to programme calendar:

BACK TO CALENDAR

15

Volume Push Workout.

WORKOUT OVERVIEW


1 Seated Leg Extension 3 x 15 60 n/a

2a Single Leg Press 4 x 15 (per leg) 0 n/a

2b Dumbbell Lunge 4 x 15 (per leg) 90 n/a

3 Band Pull-Apart Circuit 3 x Failure 60 n/a

4a Landmine Press3 x 15 (per

arm) 0 n/a

4b Two Arm Landmine Press 3 x Failure 90

5a Bodyweight Bench Dips 3 x Failure 0 n/a

5b Dumbbell Skullcrusher 3 x 15 60 n/a

6 Lying Leg Raise 3 x Failure 60 n/a

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• Set up a leg extension machine so that your feet are starting as close to your body as possible.

• Squeeze your quadriceps to move the machine until your legs are fully extended.

• Slowly return the machine to the starting position without releasing the tension on your quadriceps and repeat.

• Focus on moving the machine smoothly and slowly to really focus on the quads.

1. SEATED LEG EXTENSION

Sets

Rest

Tempo

Alternatives

3 x 15 reps

60 seconds

n/a

Smith machine hack squat

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Sets

Rest

Tempo

Alternatives

4 x 15 reps per leg

0 seconds

n/a

Dumbbell lunge

• Position your feet about shoulder width apart. Extend your legs until they are almost straight, and then take one leg off the machine, avoiding locking your knee out.

• Bend your leg, bringing the foot plate towards you slowly until there is a 90 degree bend in your leg - go further if you can. Then extend your leg back to the starting position, keeping your knee in line with your toes and pushing through your heel.

• Complete all the reps with one leg before switching to the other leg.

2A. SINGLE LEG PRESS

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• Stand upright holding a dumbbell in each hand with your palms facing inwards.

• Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance.

• Keep your body upright, head up and hips tilted forwards throughout.

• Push off the heel of the front foot and return to standing and repeat for the other leg.

2B. DUMBBELL LUNGE

Sets

Rest

Tempo

Alternatives

4 x 15 reps per leg

90 seconds

n/a

Barbell lunge, Split squat

19

• Repeat the following rotator-cuff strengthening exercises using a resistance band.

3. BAND PULL-APART CIRCUIT

Sets

Rest

3 x Failure on each

60 seconds

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• Set up a barbell in a landmine unit.• Hold the end of the bar in one hand and rest it on your

upper chest. Push the bar up and away until your arm is fully extended using your upper body, not your legs.

• Complete the reps with one arm, then switch sides.

4A. LANDMINE PRESS

Sets

Rest

Tempo

Alternatives

3 x 15 per arm

0 seconds

n/a

Dumbbell shoulder press

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• Set up a barbell in a landmine unit.• Hold the end of the bar in two hands and rest it on your

upper chest. Push the bar up and away until your arms are fully extended using your upper body, not your legs.

• Slowly lower the bar back to the starting position and repeat.

4B. TWO ARM LANDMINE PRESS

Sets

Rest

Tempo

Alternatives

3 x Failure

90 seconds

n/a

Overhead Press

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• Sit on a bench and place your hands on the edge of the bench one inch either side of your torso. Extend your arms and legs, placing your feet out in front with your weight on your heels and a slight bend in your knees.

• Bend at the elbows, going down until there is a 90 degree bend in your elbows and your back close to the bench. Keep your elbows tucked in close to your body and your chest and head up at all times.

• Push through your palms and squeeze your triceps to raise your body back to the top.

5A. BODYWEIGHT BENCH DIPS

Sets

Rest

Tempo

Alternatives

3 x Failure reps

0 seconds

n/a

Dips, Triceps rope pulldown

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• Hold two dumbbells directly above your shoulders, with your palms facing each other.

• Bend your arms at the elbow, lowering the dumbbells until they are behind your head, then extend your arms back to the starting position by squeezing your triceps.

• Keep your elbows tucked in at all times.• Note: Move your elbows back towards your head when

the dumbbells are at their lowest position to get more of a stretch on the triceps.

5B. DUMBBELL SKULLCRUSHER

Sets

Rest

Tempo

Alternatives

3 x 15 reps

60 seconds

n/a

Bodyweight skullcrusher

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• Lie flat on the floor with your hands down by your sides and palms down.

• Lift your legs up by consciously contracting your ab muscles, shortening the distance between the bottom and top of your abs, until your legs are vertical.

• Lower your legs slowly and stop when your feet are just above the ground. Repeat until you have reached failure.

• Keep your legs straight throughout and breathe out as you lift your legs.

6. LYING LEG RAISE

Sets

Rest

Alternatives

3 x Failure

60 seconds

Lying knee raise

Workout Complete


BACK TO CALENDAR

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Muscle Pull Workout.

WORKOUT OVERVIEW


1 Single Leg Hamstring Curl 3 x 8 (per leg) 60 n/a

2 Dumbbell Romanian Deadlift 4 x 10 90 n/a

3 Glute Kickback 4 x Failure 90 n/a


5 Close Grip Lat Pulldown 3 x 15 90 n/a

6a Dumbbell Bent Over Row 3 x 8 0 n/a

6b Rear Delt Fly 3 x 10 90 n/a

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• Set up the machine with your knee in line with the pivot and hold onto the handles firmly.

• One at a time, squeeze your hamstrings to move the machine until your hamstrings are fully contracted and the top of your calves are touching the back of your thighs.

• Slowly return the machine to the starting position without releasing the tension on your hamstrings and repeat.

1. SINGLE LEG HAMSTRING CURL

Sets

Rest

Alternatives

3 x 8 reps per leg

60 seconds

Single Leg Swiss Ball Hamstring Curl

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• Stand up holding a pair of dumbbells and rest them on your thighs. Stand with your legs shoulder width apart and knees slightly bent.

• Push your hips backwards and lower the dumbbells keeping them close or in contact with the front of your legs at all times.

• Go as low as you can go without arching your back - you must maintain a neutral spine (back flat) throughout. When you feel a slight stretch in your hamstrings, stand back up to the start position by pushing your hips forwards and squeezing your hamstrings.

2. DUMBBELL ROMANIAN DEADLIFT

Sets

Rest

Tempo

Alternatives

4 x 10 reps

90 seconds

n/a

Hip thrust, Cable pull-through

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• Kneel on a mat on all fours. Keep a 90-degree bend in both legs throughout.

• Raise one leg behind you, squeezing your glute muscles as you do, making sure to keep it at 90-degrees. Hold the top position for a second or two.

• Slowly lower it back to the starting position and repeat until failure, then switch to the other leg and repeat.

• Keep your core muscles tight throughout and keep both arms straight.

3. GLUTE KICKBACK

Sets

Rest

Tempo

Alternatives

4 x Failure per leg

90 seconds

n/a

Donkey kicks, Clamshells

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4. FACE PULL

Sets

Rest

Tempo

Alternatives

3 x 8 reps

45 seconds

n/a

Rear delt fly

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• Attach a narrow double handle to a lat pulldown machine and place your hands on the handles (palms facing each other).

• Pull the handle down to the top of your chest, lifting your chest towards the bar as you do.

• Think about pulling through your elbows and keeping your shoulder blades retracted.

5. CLOSE GRIP LAT PULLDOWN

Sets

Rest

Tempo

Alternatives

3 x 15 reps

90 seconds

n/a

Pull up, Assisted Pull up

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• Increase the weight as the reps decrease and decrease the weight as the reps increase.

• Grip two dumbbells, one in each hand and deadlift them up. Push your hips back, bending your legs slightly at the knees. Your chest should be up, abs tensed and your lower back flat.

• Pull the dumbbells up to your stomach in a smooth motion by squeezing your shoulder blades back and bending your arms at the elbows.

• Lower the dumbbells back to the starting position and repeat.

6A. DUMBBELL BENT OVER ROW

Sets

Rest

Tempo

Alternatives

3 x 8 reps

0 seconds

n/a

Barbell bent over row, Cable row

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• Pick up two dumbbells and push your butt backwards so that your body is tilted forwards at around 45 degrees.

• Lift the dumbbells out to the sides, keeping a slight bend in your elbows, until your arms are parallel with the floor. From the top position, slowly lower the dumbbells back down to the starting position.

• Avoid using momentum to swing the dumbbells up. Keep your back at the same angle throughout the exercise maintaining a neutral spine (do not arch your back).

6B. REAR DELT FLY

Sets

Rest

Tempo

Alternatives

3 x 10 reps

90 seconds

n/a

Cable face pull

Workout Complete


BACK TO CALENDAR

35

Muscle Push Workout.

WORKOUT OVERVIEW


1 Seated Leg Extension 3 x 10 60 n/a

2 Goblet Squat 3 x 8 60 n/a

3 Smith Machine Hack Squat 3 x 8 90 n/a


5a Flat Dumbbell Press 3 x 8 0 n/a

5b Dumbbell Lateral Raise 3 x 10 90 n/a

6 Push Up 3 x Failure 90 n/a

7a Lying Leg Raise 3 x Failure 0 n/a

7b Russian Twist 3 x Failure 60 n/a

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• Set up a leg extension machine so that your feet are starting as close to your body as possible.

• Squeeze your quadriceps to move the machine until your legs are fully extended.

• Slowly return the machine to the starting position without releasing the tension on your quadriceps and repeat.

• Focus on moving the machine smoothly and slowly to really focus on the quads.

1. SEATED LEG EXTENSION

Sets

Rest

Tempo

Alternatives

3 x 10 reps

60 seconds

n/a

Smith machine hack squat

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• Stand with your legs just wider than shoulder-width apart holding a kettle bell against your chest.

• Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don’t come up onto your toes).

• When you reach the bottom, drive up through your heels back to a standing position.

• Keep your chest and head up, your abs contracted and your back flat throughout.

2. GOBLET SQUAT

Sets

Rest

Tempo

Alternatives

3 x 8 reps

60 seconds

n/a

Front squat, Leg press

38

• Unrack the bar in a smith machine and take a step forwards (approximately half a metre) and position your feet shoulder width apart.

• Squat down by bending your knees until your thighs are parallel with the ground, keeping your weight over your heels. Keep your core tight and make sure not to round your lower back, especially at the bottom of the squat.

• Push through your heels back up to a standing position, keeping your knees over your toes and abs contracted throughout.

3. SMITH MACHINE HACK SQUAT

Sets

Rest

Tempo

Alternatives

3 x 8 reps

90 seconds

n/a

Leg press, Leg extension machine

39



Sets

Rest

3 x Failure on each

60 seconds

40

• Lie back on a flat bench with two dumbbells on either side of your torso in line with the bottom of your chest. Your palms should be facing away from you and your elbows at an angle of 45-60 degrees to your torso.

• Squeeze your chest and press the dumbbells up until your arms are fully extended and the dumbbells are side by side.

• Lower the weights slowly back to the start.

5A. FLAT DUMBBELL CHEST PRESS

Sets

Rest

Tempo

Alternatives

3 x 8 reps

0 seconds

n/a

Barbell bench press, Push up

41

• Pick up two dumbbells and hold them by your sides with arms straight and palms facing in.

• Lift the dumbbells directly out to the side, keeping a slight bend in your elbows, until your arms are parallel with the floor.

• Keep your body upright and avoid using momentum to bring the dumbbells up. From the top position slowly lower the dumbbells back down to your sides.

• Lead with your elbows - your hands should remain below your elbows throughout.

5B. DUMBBELL LATERAL RAISE

Sets

Rest

Tempo

Alternatives

3 x 10 reps

90 seconds

n/a


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• Note: If you can’t do regular push ups yet, start by doing push ups on your knees.

• Start in a kneeling position, place your hands just wider than shoulder width apart and extend your legs out behind you.

• Slowly bend at the elbows and lower your body until your face is just off the floor. Press back up through your hands back up to the starting position. Keep your abs tensed and your back flat throughout.

6. PUSH UP

Sets

Rest

Alternatives

3 x Failure

90 seconds

Kettlebell chest press

43

• Lie flat on the floor with your hands down by your sides and palms down.

• Lift your legs up by consciously contracting your ab muscles, shortening the distance between the bottom and top of your abs, until your legs are vertical.

• Lower your legs slowly and stop when your feet are just above the ground. Repeat until you have reached failure.

• Keep your legs straight throughout and breathe out as you lift your legs.

7A. LYING LEG RAISE

Sets

Rest

Alternatives

3 x Failure

0 seconds

Lying knee raise

44

• Sit on the floor with your knees bent at 90 degrees and your back at 45-60 degrees to the floor, using your abs to hold you in that position. Hold a kettle bell in front of you with your arms bent at the elbows.

• Keeping your legs still, rotate your upper body from side to side. Keep your back at the same angle to the floor throughout.

• If you struggle to keep your feet on the floor, have someone hold your feet down or place your feet under the handles of some heavy dumbbells.

7B. RUSSIAN TWIST

Sets

Rest

Alternatives

3 x Failure

60 seconds

Bicycle crunch

Workout Complete


BACK TO CALENDAR

46

Strength Pull Workout.

WORKOUT OVERVIEW



2a Glute Lunge 4 x 6 (per leg) 0 n/a

2b Barbell Hip Thrust 4 x 6 120 n/a

3 Single-Arm Row 4 x 6 (per arm) 120 n/a

4 Lat Pulldown 4 x 6 120 n/a

5a Decline Leg Raise 4 x Failure 0 n/a

5b Weighted Russian Twist 4 x 8 60 n/a

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1. FACE PULL

Sets

Rest

Tempo

Alternatives

3 x 10 reps

45 seconds

n/a

Rear delt fly

48

• Hold a kettle bell in one hand and stand with your legs one in front of the other about a metre apart with a slight bend in both legs. Your front foot should be flat and your rear foot on its toes.

• Slowly lower your body vertically by bending the rear leg and go as low as you can go, ideally until your back knee is just off the floor. Try to keep your front shin vertical to the floor throughout the movement.

• Squeeze your butt and leg muscles to raise your body back to the start position.

2A. GLUTE LUNGE

Sets

Rest

Tempo

Alternatives

4 x 6 reps per leg

0 seconds

n/a

Sumo deadlift

49

• Lie with your shoulders resting on a bench or box (approximately 1.5-2 foot high), with your knees bent and feet flat on the floor. Rest a barbell across your body, just below your hip bones (if it hurts it’s too high!).

• Thrust your hips toward the ceiling, lifting the barbell as you push your feet and shoulders into the floor, squeezing your hamstrings at the same time.

• Lower the bar by slightly releasing the tension on your hamstrings until the bar is just off the floor, then repeat.

2B. BARBELL HIP THRUST

Sets

Rest

Tempo

Alternatives

4 x 6 reps

120 seconds

n/a

Glute-ham raise, Glute bridge

50

• Place a dumbbell on the left side of a flat bench. Stand so that the bench is on your right hand side and place your right knee on the bench. Bend down and place your right hand on the bench for support.

• Use your left hand to pick up the dumbbell. Make sure your back is flat, not arched.

• Pull the dumbbell up towards your hip, keeping your upper arm close to your body. Focus on pulling the weight up by contracting your back muscles rather than using your arms. Slowly lower the dumbbell and repeat.

3. SINGLE ARM ROW

Sets

Rest

Tempo

Alternatives

4 x 6 reps per arm

120 seconds

n/a

T-bar row, Low row machine

51

• Attach a wide bar to a lat pulldown machine.• Place your hands on the bar double shoulder width apart

with your palms facing away from you.• Pull the bar down to the top of your chest, lifting your

chest towards the bar as you pull down.• Think about pulling through your elbows and pulling your

shoulder blades down along with the bar.

4. LAT PULLDOWN

Sets

Rest

Tempo

Alternatives

4 x 6 reps

120 seconds

n/a

Pull up, Assisted pull up

52

• Lie backwards on a decline bench or ab bench and grasp the handle above your head.

• Raise your legs until they are vertical, keeping your legs straight and lifting your butt up.

• Crunch your abs to bring your legs up over your head until your toes are over your head.

• Maintain a 90 degree angle between your torso and your legs at all times.

5A. DECLINE LEG RAISE

Sets

Rest

Tempo

Alternatives

4 x Failure

0 seconds

n/a

Lying leg raise

53

• Sit on the floor with your knees bent at 90 degrees and your back at 45-60 degrees to the floor, using your abs to hold you in that position. Hold a kettle bell or other heavy object in front of you with your arms bent at the elbows.

• Keeping your legs still, rotate your upper body from side to side. Keep your back at the same angle to the floor throughout.

• If you struggle to keep your feet on the floor, have someone hold your feet down or put them under a fixed object.

5B. WEIGHTED RUSSIAN TWIST

Sets

Rest

Alternatives

4 x 8 reps

60 seconds

Bodyweight Russian twist

Workout Complete


BACK TO CALENDAR

55

Strength Push Workout.

WORKOUT OVERVIEW



2 Barbell Box Squat 5 x 5 120 n/a

3 Barbell Bench Press 4 x 6 120 n/a

4 Landmine Press 4 x 6 (per arm) 120 n/a

5 Dumbbell Skullcrusher 4 x 10 60 n/a

6 Decline Leg Raise 5 x 10 60 n/a

56



Sets

Rest

3 x Failure on each

60 seconds

57

• Note: Warm up by squatting with no weight first. Increase the weight as the reps decrease.

• Place a box behind your heels that means the top of your thighs are parallel when sat on it.

• Stand with your feet just wider than shoulder width and push your chest out. Squat down by bending your knees until your butt touches the box. Keep your core tight and make sure not to round your lower back.

• Push back up to the start position keeping your knees out and weight over your heels.

2. BARBELL BOX SQUAT

Sets

Rest

Tempo

Alternatives

5 x 5 reps

120 seconds

n/a

Goblet squat, Leg press

58

• Lower the bar slowly until it’s just above your chest – don’t bounce it off your chest. Press up through the heel of your palms, keeping your upper arms at 45 degrees to your torso.

• Keep your chest up and shoulder blades down and back. Keep your feet firmly planted and your butt on the bench throughout.

3. BARBELL BENCH PRESS

Sets

Rest

Tempo

Alternatives

4 x 6 reps

120 seconds

n/a

Flat dumbbell press

59


• Set up a barbell in a landmine unit.• Hold the end of the bar in one hand and rest it on your

upper chest. Push the bar up and away until your arm is fully extended using your upper body, not your legs.

• Complete the reps with one arm, then switch sides.

4. LANDMINE PRESS

Sets

Rest

Tempo

Alternatives

4 x 6 per arm

120 seconds

n/a


60

• Hold two dumbbells directly above your shoulders, with your palms facing each other.

• Bend your arms at the elbow, lowering the dumbbells until they are behind your head, then extend your arms back to the starting position by squeezing your triceps.

• Keep your elbows tucked in at all times.• Note: Move your elbows back towards your head when

the dumbbells are at their lowest position to get more of a stretch on the triceps.

5. DUMBBELL SKULLCRUSHER

Sets

Rest

Tempo

Alternatives

4 x 10 reps

60 seconds

n/a

Bodyweight skullcrusher

61

• Lie backwards on a decline bench or ab bench and grasp the handle above your head.

• Raise your legs until they are vertical, keeping your legs straight and lifting your butt up.

• Crunch your abs to bring your legs up over your head until your toes are over your head.

• Maintain a 90 degree angle between your torso and your legs at all times.

6. DECLINE LEG RAISE

Sets

Rest

Tempo

Alternatives

5 x 10 reps

60 seconds

n/a

Lying leg raise

Workout Complete


BACK TO CALENDAR

63

Weight Training TERMINOLOGY

A GUIDE TO READING YOUR WORKOUTS

Workout terminology can be confusing, especially

if you’re not used to lifting weights. This section will

help you understand everything you see in your

workouts.

The BasicsREPS: Reps stands for repetitions. This is how many

times you lift a weight without stopping for a break.

SETS: Completing a set means completing a specific

number of reps. Sets are performed one after

another with a rest period in between each one.

EXAMPLE:

1 Goblet Squat 3 x 15 reps

This means perform 3 sets of 15 reps on goblet

squats with a rest period between each set of 15.

64

FAILURE: Failure describes the point in a set when

you can no longer lift the weight with good form.

EXAMPLE:

2 Push Up 4 x Failure

This means perform 4 sets of push ups, where each

set you do as many chin ups as possible whilst

maintaining good form.

SUPERSET: A superset is where you perform two

exercises back to back without stopping. Exercises

labelled with the same number, but with a lower

case letter afterwards, are a superset.

EXAMPLE:

3a Goblet Squat 3 x 12 reps

3b Dumbbell Shoulder Press 3 x 8 reps

This means perform 12 reps of goblet squats and

then immediately perform 8 reps of dumbbell

shoulder presses with no rest in between.

Rest periods are taken after completing both

exercises.

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VARYING REP RANGES: Sometimes you may find a

range numbers of reps written down.

Example:

4 Push Up 5 sets: 12, 8, 6, 6, 15

This means perform 5 sets total: one set of 12 reps,

one set of 8 reps, two sets of 6 reps then a final set

of 15 reps.

Increase the weight you’re lifting for lower reps and

decrease the weight you’re lifting for higher reps.

DROP SET: A drop set is a special type of set where

you train to failure on a given weight, and then you

reduce the weight used and perform additional

reps on this lower weight.

A drop set is usually only performed on the final set

for a given exercise unless specified otherwise.

Example:

4Goblet Squat

(Drop set on final set)3 x 10 reps

This means that the first two sets are regular sets of

10 reps, and the third set is a drop set.

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You might perform 10 reps using 20kg for the final

set and then reduce the weight to 15kg and do

another 8-10 reps.

TENSION: Tension means keeping the correct

muscle working at all times when lifting a weight.

When there is tension in a muscle, it means you are

contracting that muscle to lift the weight.

It is important to focus on maintaining tension in the

correct muscle to get the most out of your workouts

and to avoid injury.

TEMPO: Tempo refers to the speed at which you

lower, pause and raise the weights.

Tempo is used to increase what is called ‘time

under tension’. Put simply, this means increasing the

amount of time your muscles are working for during

a set.

A specific notation is used to denote tempo which

refers to the time taken over each part of the lift.

Example:

Tempo: 4-1-2 = 4 seconds to lower the weight, a

1 second pause at the bottom, and 2 seconds to

raise the weight back to the starting position.

TRINITY · 2017-01-29 · 8 • Grab a kettle bell with both hands. Stand up with your legs...

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Transcript of TRINITY · 2017-01-29 · 8 • Grab a kettle bell with both hands. Stand up with your legs...