Sample Resistance Training Program:
This sample focuses on hypertrophy, we do offer other types of resistance programs based on your needs.
The muscles used in our sample resistance training program are:
- Chest
- Back
- Biceps
- Triceps
- Shoulders
- Abdominals
- Forearms
At Dynamic Fitness, we find it important to alternate our work out days between “Push Days” and “Pull Days” to maximize benefits:
On a “Push Day” we are focusing on chest and triceps muscles
- Start with a 2-5 minute warm up
- Barbell Bench Press: 3 sets of 8-12 repetitions
- Incline Dumbbell Press: 3 sets of 8-12 repetitions
- Pushups: 3 sets of 8-12 repetitions
- French Press (Skull Crushers/Lying Triceps Extension): 3 sets of 8-12 repetitions
- Overhead Dumbbell Press: 3 sets of 8-12 repetitions
- Triceps Cable Extensions: 3 sets of 8-12 repetitions
On a “Pull Day” we are focusing on biceps and back muscles
- Start with a 2-5 minute warm up
- Bent-Over Barbell Rows: 3 sets of 8-12 repetitions
- Latissimus Dorsi Pull Downs: 3 sets of 8-12 repetitions
- Seated Rows: 3 sets of 8-12 repetitions
- Cable Curls: 3 sets of 8-12 repetitions
- Standing Hammer Curls: 3 sets of 8-12 repetitions
The third workout of the week will focus on the shoulder, forearm, and abdomen muscles:
- Seated Dumbbell Press: 3 sets of 8-12 repetitions
- Upright Row: 3 sets of 8-12 repetitions
- Frontal Raises: 3 sets of 8-12 repetitions
- Side Raises: 3 sets of 8-12 repetitions
- Forearm Curls: 3 sets of 8-12 repetitions
- Prone Knee Rolls: 3 sets of 12-15 repetitions
- Oblique Crunch on a Stability Ball: 3 sets of 12-15 repetitions
At the end of each work out, you will want to do a brief static stretch for each of the muscles exercised that day.
Frequency
- The sample resistance training program should be repeated 3 times per week to see gains.
Intensity
- This is a moderately intense training program that is designed to make you bigger!
Type
- This is an upper body, hypertrophy resistance training program
Time
- Each set should consist of 8-12 reps, with 3 sets, and only 30-90 seconds rest in between sets.