Aprils Training Plan

How is it April already? But what that means for meeeeeee is another new training plan 😊It’s very important that you devise your workout program/routine to suit your needs. Your workout routines, programs, plans, workouts and exercises all depend on what will work best for you, your body, your schedule, your preferences, and your specific fitness goal.

What I mean is, you probably want to either:

• Build muscle.

• Lose fat.

• Increase strength and/or performance.

• Improve your health.

• Look great naked.

• Or all of the above.

Whatever your specific goal is, you need a workout routine that is tailored to reaching that goal as quickly and effectively as possible. Because, everyone has different needs, schedules, and exercise preferences.

That means that the workouts you design, the exercises you select, the workout split and schedule you set up, the weight training and/or cardio volume, frequency and intensity you plan to use, and virtually every aspect of your workout program needs to be adjusted to fit you perfectly. I like to provide mine as a simple guideline every month. Maybe there are exercises you can rob from it, some new ones for you to try etc.

If you are really serious about your training, you too will set aside time monthly or every 6-8 weeks to do the same to make sure you are constantly challenging your body and making the necessary changes.

So this month, I’m going with the below training split. Again, I plan to work out 6 times a week, alternating between 3 lower body and 3 upper body sessions. My weekend sessions are slightly longer than the weekday ones because I have more time to spend in the gym J

GLUTES/HAMS

▪ 6 x 10 LYING LEG CURL

▪ 4 X 20 STIFF LEG DEADLIFTS

▪ 4 X 12 WIDE STANCE TRAP BAR DEADLIFTS

▪ 4 X 15 BANDED BARBELL HIP THRUSTS

▪ 4 X 15 LEG PUSHDOWNS

 

BACK

▪ 4 X 12 WIDE LAT PULLDOWN

▪ 4 X 12 NARROW LATT PULLDOWN

▪ 3 X 12 LOW ROPE PULL

▪ 4 X 15 STRAIGHT BAR PULL DOWN

▪ 3 X 15 SINGLE ARM ROW

 

GLUTES/TRICEPS

 

▪ 7 X 20 HIP ABDUCTORS

▪ 4 X 15 SPLIT SQUATS

▪ 4 X 12 SINGLE LEG PRESS

▪ 3 X 15 CURTSY LUNGE S/S 3 X 15 CABLE SQUAT

 

▪ 4 X 20 TRICEP EXTENSIONS

▪ 4 X 10 SINGLE ARM TRICEP PULL

 

 

 

SHOULDERS

▪ 4 X 12 DUMBBELL PRESS

▪ 4 X 15 UPRIGHT ROW S/S FRONT RAISE

▪ 4 X 15 SIDE LATERALS S/S 4 X 10 SHOULDER PARALELL

▪ 4 X 12 STANDING PRESS

▪ 4 X 15-18 FACE PULLS WITH 2 SECOND HOLD [DROP SET]

 

GLUTES

▪ 4 X 15 WIDE LEG PRESS

▪ 4 X 20 WALKING LUNGES

▪ 4 X 12 BOX SQUATS

▪ 4 X 12 DEADLIFTS

▪ 4 x 15 GOBLET SQUAT (DROPSET)

 

BACK/SHOULDERS

▪ 3 X 15 WIDE GRIP LAT PULL DOWNS

▪ 4 X 10 SINGLE ARM LATT PULLDOWN S/S LATT PULL

▪ 4 X 12 T-BAR ROW

▪ 4 X 15 RACK PULLS

 

▪ 4 X 12 CABLE FRONT RAISE S/S SHOULDER CIRCLE

▪ 4 X 15 STANDING PRESS

▪ 3 X 12 OVERHEAD PULL S/S LATERAL L- SIDE RAISE
I plan to keep my cardio split relatively the same. I’ve added in an extra 10 minutes though to my sessions because summer is coming, and I’ve a busy May with Kinsale 7’s, Bodypower and my birthday, so I am determined to work hard now so I can relax a little if/when I will need to.

Cardio split will be as follows:

– Monday: Stairmaster/Crosstrainer – High Level – 40 minutes

– Tuesday: HIIT Bike session – 40 minutes – 20 mins sprints alternated with condition exercises.

– Wednesday: Stairmaster/Crosstrainer – High Level – 40 minutes

– Thursday: HIIT – 20 mins Stairmaster HIIT – 20 mins Bike Sprints

– Friday: Rest day – Walk

– Saturday: Stairmaster – 50 minutes

– Sunday: HIIT Bike session – 40 minutes – 20 mins sprints alternated with condition exercises.

 

Sophs xx

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s