guardianactual
MuscleChemistry Registered Member
If you've clicked on this page, you've already made the commitment to get back to fit. Congratulations for making such an important, healthy decision. You're already making progress!
Prior to beginning your workout, be sure to watch all of the videos. It's important to get to know Bill and his philosophy before you jump into the trainer.
Once you feel comfortable with how the Back to Fit trainer works, you can get into the gym and start your workout! You may be really excited about starting your journey back to fitness, but that doesn't mean you should lift beyond your means. There is plenty of time to build strength and intensity, so start with weight you know you can handle, and work up from there.
Every resistance-training workout will function in the same way. You'll do 10 reps of a given exercise and then move right on to the next one. You'll rest only when you've completed all 5 exercises. Once you've rested for two minutes, then you'll do another round of 5 exercises. The goal is to complete 5 rounds. If you're unable to complete all 5 rounds, do as many as you can.
Try to use the same weight for all 5 rounds. If it's really easy throughout the entire 25-minute workout, then use more weight the next time you train your upper body.
Day 1: Upper-Body Workout
CIRCUIT:
Barbell Incline Bench Press
10 reps
Dumbbell Lateral Raise
10 reps
One-arm Dumbbell Row
10 reps
Barbell Biceps Curl
10 reps
Cable Triceps Extension
10 reps
Repeat circuit 5 times. Rest 2 minutes between circuits.
*Printable Page***PDF Document*
Prior to beginning your workout, be sure to watch all of the videos. It's important to get to know Bill and his philosophy before you jump into the trainer.
Once you feel comfortable with how the Back to Fit trainer works, you can get into the gym and start your workout! You may be really excited about starting your journey back to fitness, but that doesn't mean you should lift beyond your means. There is plenty of time to build strength and intensity, so start with weight you know you can handle, and work up from there.
Every resistance-training workout will function in the same way. You'll do 10 reps of a given exercise and then move right on to the next one. You'll rest only when you've completed all 5 exercises. Once you've rested for two minutes, then you'll do another round of 5 exercises. The goal is to complete 5 rounds. If you're unable to complete all 5 rounds, do as many as you can.
Try to use the same weight for all 5 rounds. If it's really easy throughout the entire 25-minute workout, then use more weight the next time you train your upper body.
Day 1: Upper-Body Workout
CIRCUIT:
Barbell Incline Bench Press
10 reps
Dumbbell Lateral Raise
10 reps
One-arm Dumbbell Row
10 reps
Barbell Biceps Curl
10 reps
Cable Triceps Extension
10 reps
Repeat circuit 5 times. Rest 2 minutes between circuits.
*Printable Page***PDF Document*
