Skip navigation

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

Spam prevention powered by Akismet