A Free Program And How A Family Member Disappointed Me!‏

Toned-Girl-Squatting

So I am a man of my word and as the Americans say I give the public bang for their buck!

 

Before I give you a 2 day introduction to resistance training program, I have a brief aside to discuss first.

 

So last night a family member who shall remain nameless was supposed to begin training with me.

 

I should really name and shame.

 

I was very excited to begin training them and kick start their fitness journey.

 

HOWEVER

 

Citing some poor weather conditions they missed the training session and will catch me on a later day.

 

I was not a happy coach!

 

Why am I telling you this?

 

ONLY YOU CAN WANT TO MAKE YOUR LIFE BETTER!

 

I can’t force you to, your friends and family can’t make you. It has to come from you. Deep inside you need to fully want to improve yourself.

 

As the old saying goes, “You can take Mohammed to the mountain but you can’t take the mountain to Mohammed.”

 

PROGRAMME TIME

 

I will preface this by saying I am not the biggest fan of one size fits all programming. In my opinion it is lazy and lacks specificity.

 

HOWEVER

 

I feel this is a very appropriate program aimed as an introduction to weight training. If you have any questions regarding it do not hesitate to get in touch with me.

 

HERE IT IS,

 

Day 1

Back Squat – 3 sets of 5-8 reps with 1-2 mins rest between sets.

Single arm dumbbell rows – 3 sets of 8 reps each arm. 1-2 mins rest between sets.

Kettlebell or dumbbell goblet squat – 2 x 12 reps 1-2 mins rest between sets.

Dumbbell shoulder press – 3 x 10 reps with 1-2 mins rest between sets.

Medicine ball slams – 3 x 30 seconds with 1-2 mins rest between sets.

 

Day 2

Bench Press – 3 x 5-8 reps with 1-2 min rest between sets.

Dumbbell lunges – 3 x 8 reps each leg with 1-2 mins rest between sets

Press ups – 3 x 20 seconds with 1-2 mins rest between sets.

Straight leg kettlebell deadlift – 3 x 8 each side with 1-2 mins rest between sets.

Kettlebell swing – 2 x 12 reps with 1-2 mins rest between sets.

 

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