{"id":62,"date":"2013-03-20T08:54:40","date_gmt":"2013-03-20T15:54:40","guid":{"rendered":"https:\/\/blogs.ubc.ca\/bvikner\/?page_id=62"},"modified":"2013-03-24T17:50:05","modified_gmt":"2013-03-25T00:50:05","slug":"sample-resistance-training-program","status":"publish","type":"page","link":"https:\/\/blogs.ubc.ca\/bvikner\/sample-exercises\/sample-resistance-training-program\/","title":{"rendered":"Sample Resistance Training Program"},"content":{"rendered":"<p><a title=\"Permanent link to Sample Exercises\" href=\"https:\/\/blogs.ubc.ca\/bvikner\/sample-exercises\/\" rel=\"bookmark\"><strong>Sample Resistance <\/strong><strong>Training<\/strong><strong> Program:<\/strong><\/a><\/p>\n<p>This sample focuses on hypertrophy, we do offer other types of resistance programs based on your needs.<\/p>\n<p>&nbsp;<\/p>\n<p>The muscles used in our sample resistance training program are:<\/p>\n<ul>\n<li>Chest<\/li>\n<li>Back<\/li>\n<li>Biceps<\/li>\n<li>Triceps<\/li>\n<li>Shoulders<\/li>\n<li>Abdominals<\/li>\n<li>Forearms<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>At Dynamic Fitness, we find it important to alternate our work out days between \u201cPush Days\u201d and \u201cPull Days\u201d to maximize benefits:<\/p>\n<p>On a \u201cPush Day\u201d we are focusing on chest and triceps muscles<\/p>\n<ul>\n<li>Start with a 2-5 minute warm up<\/li>\n<li>Barbell Bench Press: 3 sets of 8-12 repetitions<\/li>\n<li>Incline Dumbbell Press: 3 sets of 8-12 repetitions<\/li>\n<li>Pushups: 3 sets of 8-12 repetitions<\/li>\n<li>French Press (Skull Crushers\/Lying Triceps Extension): 3 sets of 8-12 repetitions<\/li>\n<li>Overhead Dumbbell Press: 3 sets of 8-12 repetitions<\/li>\n<li>Triceps Cable Extensions: 3 sets of 8-12 repetitions<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>On a \u201cPull Day\u201d we are focusing on biceps and back muscles<\/p>\n<ul>\n<li>Start with a 2-5 minute warm up<\/li>\n<li>Bent-Over Barbell Rows: 3 sets of 8-12 repetitions<\/li>\n<li>Latissimus Dorsi Pull Downs: 3 sets of 8-12 repetitions<\/li>\n<li>Seated Rows: 3 sets of 8-12 repetitions<\/li>\n<li>Cable Curls: 3 sets of 8-12 repetitions<\/li>\n<li>Standing Hammer Curls: 3 sets of 8-12 repetitions<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>The third workout of the week will focus on the shoulder, forearm, and abdomen muscles:<\/p>\n<ul>\n<li>Seated Dumbbell Press: 3 sets of 8-12 repetitions<\/li>\n<li>Upright Row: 3 sets of 8-12 repetitions<\/li>\n<li>Frontal Raises: 3 sets of\u00a0 8-12 repetitions<\/li>\n<li>Side Raises: 3 sets of 8-12 repetitions<\/li>\n<li>Forearm Curls: 3 sets of 8-12 repetitions<\/li>\n<li>Prone Knee Rolls: 3 sets of 12-15 repetitions<\/li>\n<li>Oblique Crunch on a Stability Ball: 3 sets of 12-15 repetitions<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>At the end of each work out, you will want to do a brief static stretch for each of the muscles exercised that day.<\/p>\n<p>&nbsp;<\/p>\n<p>Frequency<\/p>\n<ul>\n<li>The sample resistance training program should be repeated 3 times per week to see gains.<\/li>\n<\/ul>\n<p>Intensity<\/p>\n<ul>\n<li>This is a moderately intense training program that is designed to make you bigger!<\/li>\n<\/ul>\n<p>Type<\/p>\n<ul>\n<li>This is an upper body, hypertrophy resistance training program<\/li>\n<\/ul>\n<p>Time<\/p>\n<ul>\n<li>Each set should consist of 8-12 reps, with 3 sets, and only 30-90 seconds rest in between sets.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Sample Resistance Training Program: This sample focuses on hypertrophy, we do offer other types of resistance programs based on your needs. &nbsp; The muscles used in our sample resistance training program are: Chest Back Biceps Triceps Shoulders Abdominals Forearms &nbsp; At Dynamic Fitness, we find it important to alternate our work out days between \u201cPush [&hellip;]<\/p>\n","protected":false},"author":17529,"featured_media":0,"parent":43,"menu_order":1,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-62","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/pages\/62","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/users\/17529"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/comments?post=62"}],"version-history":[{"count":4,"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/pages\/62\/revisions"}],"predecessor-version":[{"id":174,"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/pages\/62\/revisions\/174"}],"up":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/pages\/43"}],"wp:attachment":[{"href":"https:\/\/blogs.ubc.ca\/bvikner\/wp-json\/wp\/v2\/media?parent=62"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}