Welcome to the first day of our weight training. For the first two weeks we are going to do a beginner phase. The beginner phase is about getting proper form and technique. This is the most important component of the program. The beginner phase will consist of fewer sets, higher reps and lighter weights. This allows the muscles and joints to get accustomed to weight training exercise and avoiding injuries. Higher reps allow you to start building capillaries (deliver nutrients to muscle cell) and prepare joints for heavy lifting. If you don't feel ready to advance after the two weeks, repeat the beginner phase again.
I perform my weight training using various supersets.
What are Supersets?
Supersets are a very effective workout style where you perform two exercises back to back.
Why Superset?
Supersetting is great for a number of reasons:
- Saves Time-short workouts
- Greater intensity
- Shocks the system
- Eliminates the natural tendency to rest too long between sets
Monday: Biceps/Triceps
Wednesday: Chest/Back
Friday: Legs/Shoulders
Modified Compound Supersets- Beginner Phase
For the next two weeks we are going to be doing modified compound supersets. Begin with performing the first exercise for the specified reps, rest for the prescribed period, perform the second exercise, rest for the prescribed period and go back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets and then continue with the next modified compound superset.
There are 6 exercises in total divided in to 3 sets. There is 2 exercises within each set. Set 1 focuses on Biceps and Triceps.
Set 1:
Reps
|
Sets
|
Rest
|
||
A1
|
Dumbbell Bicep Curl
|
15-20
|
2
|
60-90
|
A2
|
Triceps Extension
|
15-20
|
2
|
60-90
|
B1
|
Hammer Curls
|
15-20
|
2
|
60-90
|
B2
|
Tricep Kickbacks
|
15-20
|
2
|
60-90
|
C1
|
Reverse Bicep Curls
|
15-20
|
2
|
60-90
|
C2
|
Tricep Dips
|
15-20
|
2
|
60-90
|
So complete 15-20 reps of A1 rest for between 60-90 seconds and then complete A2, rest then back to A1 etc. Once this superset complete move on to B1.
Remember with weight training, although you may not feel like you are working as hard because you might not sweat as much, you will continue to burn calories for 48 hours after your workout. And as I mentioned before for every pound of muscle you build, you burn an additional 60 calories at rest – so you are burning more calories even when you are not doing anything than if you went for a run or walk!
I have attached a video to show you how to do the different exercises and how to perform a set.
You will be repeating this workout again every Monday for the next 6-8 weeks, but we will be modifying in order to keep your body guessing. I want you to master these exercises and get really good at them.
A1:A2
B1:B2
C1:C2
