This series of posts is inspired by a program by Lee Lebrada, found here:
Scheduled start date: Monday 23 April, 2013
The Workout Split ///
Your weight training schedule will be 2 days on and 1 day off. That means that if you train on Monday and Tuesday, you will rest on Wednesday, then you will train again on Thursday and Friday, then rest on Saturday. You’ll keep repeating this pattern for all 12 weeks. Your weight training workouts will be split into push muscles, pull muscles and kick/crunch muscles.
- You’ll be training your Chest, Shoulders and Triceps on the same day – these are the muscles you use to push things away from your body.
- You’ll be training your Back and Biceps together – the muscles that pull things toward your body.
- Finally you’ll be training your Legs and Abs together – the muscles that kick and crunch.
Your weight training workouts will generally go between 30 and 45 minutes to ensure you get a complete workout.
Note: Proper form is a critical component to exercise and it can not only protect you from injury, but actually isolate your muscles more effectively for better results.
On your off days, you’ll be getting your cardio in for the week. You’ll also be doing 26-30 minutes of cardio after your back and biceps workouts, since it is the shortest and usually the least difficult workout.
That means you’ll complete 26-30 minutes of cardio 4 times a week.
High Intensity Cardio Training ///
High Intensity Training is when you mix up high-intensity periods of aerobic training with low-intensity periods. By varying the intensity of your cardio workout, you’ll stimulate your metabolism and burn more calories overall.
It’s important to keep your heart rate at about 75-85 percent of its maximum during your cardio sessions. You can gauge this by your breathing – if you’re running out of breath, you’re going too fast.
You can also find your max heart rate by taking 220 and subtracting your age. Then track your heart rate by measuring the beats per minute and make sure you aren’t going over your max.
Sample Interval Cardio Routine ///
- Minutes 1-2: Level One (Easy resistance)
- Minutes 3-5: Level Two (Moderate resistance)
- Minutes 6-9: Level Three (Difficult resistance)
- Minutes 10-11: Level Two
- Minutes 12-15: Level Three
- Minutes 16-17: Level Two
- Minutes 18-21: Level Three
- Minutes 22-24: Level Two
- Minutes 25-26: Level One