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MY WEEKLY FITNESS PLAN
EXAMPLE OF MY CARDIO & RESISTANCE TRAINING PROGRAM for MY FIRST 12 WEEK BODY BLITZ CHALLENGE
| Cardio: |
| Power walking 3 x 45 minutes |
| Interval running 2 x 30 minutes |
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| Resistance training: |
| Upper body 2 x week: |
| Back |
| Chest |
| Biceps |
| Triceps |
| Shoulders |
| Lower Body/Abs 2 x week: |
| Quads |
| Hamstrings |
| Calves |
| Abs | |
| Cardio: |
| Power walking 3 x 45 minutes |
| Interval running 2 x 30 minutes |
|
| Resistance training: |
| Upper body 2 x week: |
| Back |
| Chest |
| Biceps |
| Triceps |
| Shoulders |
| Lower Body/Abs 2 x week: |
| Quads |
| Hamstrings |
| Calves |
| Abs | | |
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BICEPS
Maximising Intensity
During almost any biceps exercise, you can increase the level of intensity by employing various training principles. For example, you can have a spotter assist you in forced reps or negatives. You can add intensity by perfoming drop sets or compound sets, even increase resistance throughout a movement by performing simple curling exercises with the addition of tubing or bands. When you use these advanced training techniques, however, don't put your body at rick of injury by pushing yourself beyond your limitations or lifting experience. | |
