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YOUR CART

CURRENT TRAINING ROUTINE


QUADS/ADDUCTORS/ABDUCTORS
ABS
PUSH (CHEST, SHOULDERS, TRICEPS)
GLUTES/HAMMIES/CALVES
CHEST/SHOULDERS
PULL (LATS, TRAPS, BICEPS)
BICEPS/TRICEPS/FOREARMS
LEGS (QUADS, HAMMIES, GLUTES, CALVES)
LATS/TRAPS
*Check website for video tutorials of The Daily Workout exercises*

CURRENT TRAINING ROUTINE SPLIT 
​
DAY 1 - PUSH (CHEST, SHOULDERS, TRICEPS)
DAY 2 - GLUTES/HAMMIES/CALVES
DAY 3 - PULL (LATS, TRAPS, BICEPS)
 DAY 4 - ABS
 DAY 5 - LEGS (QUADS, HAMMIES, GLUTES, CALVES)
 DAY 6 - CHEST/SHOULDERS
DAY 7 - LATS/TRAPS
DAY 8 ​- QUADS/ADDUCTORS/ABDUCTORS 
 DAY 9 - BICEPS/TRICEPS/FOREARMS
 DAY 10 - ABS

RESTART DAY 1 (see Progression below)

*Make sure you record your progress, as some exercises are repeated*

UNDERSTANDING YOUR WORKOUTS
They’re no rest days on the current routine, therefore you decide how you follow The Daily Workout into your schedule. At the end of my planned split, it restarts again.


Body Position
All exercises are executed with either neutral or shoulder width hand placement or leg stance unless stated otherwise


Weights, Sets and Reps
All exercises are executed at your weighted ability depending on your training goal for either strength, hypertrophy or endurance with 6 reps (strength), 10 reps (muscle gain), 15 reps (endurance) unless stated otherwise

Progression
Exercises may be repeated more frequently than others, therefore I would recommend that you track your weights etc. In order to progress each time you perform that exercise you must either increase the rep range, increase the set range, increase the weight or decrease the rest.

Rest
4-12 reps = 30-45 seconds
15+ reps = 45-60 seconds

Drop Sets
Complete your reps as listed and then immediately drop to a lighter weight and complete another set e.g. 15 reps @ working rate then 15 reps at lighter rate

Failure
No reps or tempo listed, work until you can't do any more

Superset
Complete 1st exercise and complete 2nd with no rest

Tri-Set
3 exercises similar to superset

Giant Set
4 or more exercises similar to superset

Pyramid Sets (15,12,10,10)
Anytime you see a pyramid set, you should try and increase the weight every set as the reps reduce.

Ladder/Tier Set
On the last set of the exercise, start with 1 rep, pause, 2 reps, pause, 3 reps, pause, all the way to 10 and back down to 1 with no rest.

Tempo/Time under tension
How long the section of the movement takes in seconds e.g. 4410
1st number = the negative/eccentric/lowering portion of the movement
2nd number = the pause/hold
3rd number = the positive/concentric/lifting portion of the movement
4th number = the pause/hold
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