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    Training Log Week 4 (Paul)

    Uploaded by

    Justine Paul Bautista
    This document provides a weekly workout plan consisting of upper body, lower body, and full body days along with active rest days. Tuesday focuses on upper body exercises like dumbbell presses and rows. Wednesday targets the lower body with movements such as squats, lunges, and hip thrusts. Thursday includes a circuit performed for time moving between goblet squats, presses, rows, and deadlifts. Friday is a full body day with exercises such as deadlifts, presses, and rows. The plan also includes steps or cardio on Sundays and rest days on Mondays and Saturdays. FAQs address questions on rest periods, exercise form, and muscle soreness.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Training Log Week 4 (Paul)

    Uploaded by

    Justine Paul Bautista
    62 views3 pages
    This document provides a weekly workout plan consisting of upper body, lower body, and full body days along with active rest days. Tuesday focuses on upper body exercises like dumbbell presses and rows. Wednesday targets the lower body with movements such as squats, lunges, and hip thrusts. Thursday includes a circuit performed for time moving between goblet squats, presses, rows, and deadlifts. Friday is a full body day with exercises such as deadlifts, presses, and rows. The plan also includes steps or cardio on Sundays and rest days on Mondays and Saturdays. FAQs address questions on rest periods, exercise form, and muscle soreness.

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    This document provides a weekly workout plan consisting of upper body, lower body, and full body days along with active rest days. Tuesday focuses on upper body exercises like dumbbell presses and rows. Wednesday targets the lower body with movements such as squats, lunges, and hip thrusts. Thursday includes a circuit performed for time moving between goblet squats, presses, rows, and deadlifts. Friday is a full body day with exercises such as deadlifts, presses, and rows. The plan also includes steps or cardio on Sundays and rest days on Mondays and Saturdays. FAQs address questions on rest periods, exercise form, and muscle soreness.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    62 views3 pages

    Training Log Week 4 (Paul)

    Uploaded by

    Justine Paul Bautista
    This document provides a weekly workout plan consisting of upper body, lower body, and full body days along with active rest days. Tuesday focuses on upper body exercises like dumbbell presses and rows. Wednesday targets the lower body with movements such as squats, lunges, and hip thrusts. Thursday includes a circuit performed for time moving between goblet squats, presses, rows, and deadlifts. Friday is a full body day with exercises such as deadlifts, presses, and rows. The plan also includes steps or cardio on Sundays and rest days on Mondays and Saturdays. FAQs address questions on rest periods, exercise form, and muscle soreness.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    MONDAY PURE RESTDAY

    (No activity)
    Tuesday Upper (Home work out) Sets & Reps
    Dumbbell standing military 5 set for 8 reps only
    press
    Dumbbell neutral grip shoulder 3 sets for 8-10 reps only
    press
    Dumbbell floor press 5 sets of 12 reps
    Dumbbell Deadlift 3 sets of 10-12 reps
    Dumbbell overhand rows 2 sets of 15 reps and 1 set until
    failure
    Flutter kicks 3 sets of 10 reps
    Sit ups 3 sets for 8-10 reps

    Wednesday Lower Body Sets & Reps


    Dumbbell overhead squat 5 sets of 8-10 reps
    Goblet Squat 4 sets of 6 reps
    Reverse lunge 3 sets of 10 reps (each leg)
    Bulgarian split squat 3 sets of 10 reps
    Hip thrust 4 sets of 10-15 reps
    Dumbbell step-up 3 sets of 30-45 seconds hold
    Leg raises 4 sets until failure

    T H U R S D A Y C I R C U I T MOVE TO SATURDAY
    Simple but hard for 6 rounds for time
    10 Dumbbell goblet squats
    10 Dumbbell shoulder press
    10 Dumbbell Dumbbell rows
    10 Dumbbell romanian deadlift
    10 side lunge
    2 minute rest & repeat
    (Use a weight that will allow you to perform 10-15 reps)

    FRIDAY
    Full Body Sets and Reps
    Dumbbell deadlift 5 sets of 5 reps
    Dumbbell push press 5 sets of 5 reps
    Dumbbell shoulder Press 5 sets of 5 reps
    Dumbbell neutral grip rows 4 sets of 10 reps
    Dumbbell goblet squat 3 sets of 12 reps
    Dumbbell hammer curls 4 sets of 12 reps
    Bench dips 4 sets of 12 reps
    SUN DAY ACTIVE REST DAY
    3000-6000 steps walk or 15-30 mins cycling or 15-30 mins jogging (Zone 2 around 90-110 bpm)
    SATURDAY PURE RESTDAY
    (No activity)

    FAQ

    ➢ How many minutes should I rest in my compound exercises?


    o Compound movements are very demanding in your body, the most optimal rest period
    on compound movements is around 5 to 10 minutes. In accessories or isolation, 1
    minute to 5 minutes are enough already.
    ➢ How about the accessories like rows, raises, curls? Isolation? What weights should I use?
    o Light weights only. Weights that will be easier for you to perform 6-12 reps with
    complete form as well.
    ➢ What is the meaning of until failure?
    o You do set until you can do a rep. Until you fail.
    ➢ I can’t do full push-up? What exercise I can do?
    o Kneeling push-ups or half push-ups will do.
    ➢ I don’t understand circuit training, how can I perform my circuit training?
    o It’s basically a repeat
    ➢ We don’t have machines and cables in our gym? Can I switch other exercises?
    o Yep, ask me and we will adjust your exercises right away.
    ➢ Do I have to run without stopping when cardio day? Can I use other type of cardio in my cardio
    day?
    o No, you don’t have to run continuously (unless if you’re a runner), instead you can just
    run for 1 minute and walk for 1 minute, repeat until you hit your required minutes and
    yes you can use other types of cardio like biking, jump rope, agility drills, circuit training
    and other types.
    ➢ Do I have to hit my steps on active recovery days?
    o Not necessarily, as long as you do something activity on recovery days it will be fine. Like
    you do your favorite activities like walking your dog, jog, walk, play basketball, clean
    your room or dancing. As long as your heart rate don’t go up around 120bpm we all
    good.
    ➢ Do I have to warm up before exercises?
    o Yep, warm up before exercise. 10 to 15 minutes of warm up (walk, jog,) or dynamic
    stretching. You have to release tightness so that you can move fluidly and decrease the
    risk of injury.
    ➢ Is there a time limit in my exercises?
    o Around 45 minutes to 1 and 30 minutes of training.
    ➢ My muscles are very sore after workout? Is that normal every after training?
    o Well yes, muscle soreness is a side effect of the stress put on muscles when you
    exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is
    completely normal. DOMS usually begins within 6-8 hours after a new activity or a
    change in activity, and can last up to 24-48 hours after the exercise.
    Reminders:

    • Do Pre-workout dynamic stretches before entering the weight room.


    • If going for a top set, make sure you look for someone who will look for you or spot you in case
    of failing. Better be safe than sorry.
    • Compound movements such as barbell bench press, Deadlift, and squats requires longer rest-
    period (5-10 mins of rest before going for top set). Isolation exercise requires only a minute or
    two minutes rest.
    • Look for hype-songs or music playlist that can fire you up for added motivation.
    • Eat before and after 1-hour before and after your workout. Bring atleast a liter of water in the
    gym and get hydrated always while working out.
    • After working out, do static stretches to release muscle tension and help you feel relax.
    • Wear proper clothes and shoes.
    • Don’t be afraid to ask questions, I’ll do my best to answer your concerns.
    .

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