 |
| Training Program |
Your fitness goal
30 Days Arm Challenge
The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal.
Program Goal
|
Sets
|
Repetitions
|
Resistance
|
Rest between Sets
|
|---|---|---|---|---|
Endurance
|
3
|
15 to 25
|
50-65% of 1 Rep. Max
|
30 to 60 seconds
|
Health/Fitness
|
1 to 3
|
10 to 15
|
60-80% of 1 Rep. Max
|
30 to 60 seconds
|
Strength
|
3 to 6
|
5 to 6
|
80-88% of 1 Rep. Max
|
3 to 5 minutes
|
Size
|
3 to 6
|
8 to 12
|
80-85% of 1 Rep. Max
|
30 to 60 seconds
|
Power
|
3 to 6
|
2 to 4
|
80-90% of 1 Rep. Max
|
3 to 4 minutes
|
Table content taken from Essentials of Strength Training and Conditioning,
edited by Thomas Baechle for the National Strength and Conditioning Association.
Endurance and Health/Fitness programs are appropriate for
inexperienced or currently inactive individuals. Strength and Power
programs are appropriate for individuals training for sports. The Size
Program is appropriate for individuals who wish to participate in
bodybuilding.edited by Thomas Baechle for the National Strength and Conditioning Association.
Your fitness plan
The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Below are 2 sample programs that will work well for nearly everyone. They can be adjusted based on your fitness goal. Each rotation should last 4-6 weeks.30 Days Arm Challenge
Rotation 1
- Rest 60 - 90 seconds between sets.
- Try to maximize your last set (i.e. select a weight that let’s you complete your last few repetitions, although it’s difficult).
- Include abdominal and low back exercises 3 days per week.
Muscle group
|
# of exercises
|
|---|---|
Chest
|
2
|
Back
|
2
|
Biceps
|
1
|
Triceps
|
1
|
Muscle group
|
# of exercises
|
|---|---|
Shoulders
|
2-3
|
Quadriceps
|
1
|
Hamstrings
|
1
|
Whole leg
|
1
|
Calves
|
1
|
Muscle group
|
# of exercises
|
|---|---|
Chest
|
2
|
Back
|
2
|
Biceps
|
1
|
Triceps
|
1
|
Rotation 2
- Rest 60 - 90 seconds between sets.
- Try to maximize your last set (i.e. select a weight that let’s you complete your last few repetitions, although it’s difficult).
- Include abdominal and low back exercises 3 days per week.
Muscle group
|
# of exercises
|
|---|---|
Chest
|
2-3
|
Back
|
2-3
|
Muscle group
|
# of exercises
|
|---|---|
Biceps
|
2
|
Triceps
|
2
|
Muscle group
|
# of exercises
|
|---|---|
Shoulders
|
2
|
Quadriceps
|
1
|
Hamstrings
|
1
|
Calves
|
1
|
Whole leg
|
1
|
30 Days Arm Challenge
Exercise suggestions
The last step is choosing the specific exercises you want to do for each muscle group in your program. There are numerous ones, but some basic suggestions are below.
Upper Back
Prone/seated rows
Push-ups
Pull-ups
Push-ups
Pull-ups
Lower Back
Superman
Trunk extension
The plank
Trunk extension
The plank
Chest
Bench press (flat, incline, decline)
Flys
Push-ups
Flys
Push-ups
Biceps
Curls
Hammer curls
Preacher curls
Hammer curls
Preacher curls
Triceps
Dips
Overhead extension
Overhead extension
Shoulders
Shrugs
Lateral raise
Front raise
Push-ups
Overhead press
Lateral raise
Front raise
Push-ups
Overhead press
Abdominals
Crunches
Trunk twists
The bicycle
The plank
Reverse crunches
Trunk twists
The bicycle
The plank
Reverse crunches
Hamstrings
Leg curl
Quadriceps
Leg extension
Squats
Squats
Whole leg
Leg press
Squats
Squats
Gluteals
Squats
Lunges
Prone hip extension
Lunges
Prone hip extension
Your resistance training program should be designed with your fitness goals in mind! However, every routine should share these elements:
-
Warm-up (aerobic) - five minutes low intensity to break a sweat. (Examples: running, cycling, walking, etc).
-
Pre-exercise stretching - hold at a gentle stretch for 15-20 sec., stretch muscles that you'll be using during your workout. (Example: hamstrings, calves, quads and chest).
-
Post -exercise stretching & strengthening - 1 to 2 minutes/muscle groups for stretching, and add abdominal and low back strengthening if they have not been included in your weight training routine.
-
Order of Exercises: Start with large or multiple muscle groups (chest press, lat pull down, leg press and squats), followed by small muscle group (biceps, triceps, deltoids and calves).
-
Amount of weight: The correct weight should produce fatigue by the last repetition in each set, or determine resistance by using a percentage (typically 60-80%) of your one repetition maximum. (Example: If you can lift a maximum of 50 lbs. one time during leg extension, 70% of that would be 35 lbs.)
-
Rest: 48 to 72 hours between workout sessions for each muscle group.
