Program design JM - 20-year-old bodybuilder exercise routine PDF

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Summary

20-year-old bodybuilder exercise routine ...

Description

Warm Up

Resistance Training exercise

Sets and Repetition configuration

Prescribed load

Prescribed Rest period

Bike (5 Min) Jog (5 Min) Butt Kicks (30 sec) High Knees (30 sec) Leg Swings (15 sec each leg) Trunk Twists (15 sec) Side to Sides (30) Mountain Climbers (30 sec)

Lunges w/ Dumbbells

3; 12

30lbs

90 seconds between sets; 2 minutes after work out is complete

Leg Press Machine

3; 12

85% of 1RM

90 seconds between sets; 2 minutes after work out is complete

Calf Raises

2;50

Body weight

90 seconds between sets; 2 minutes after work out is complete

Back Squats

3; 8

80% of 1RM

90 seconds between sets; 2 minutes after work out is complete

Bulgarian Dead Lifts

3; 8

75% of 1RM

90 seconds between sets; 2 minutes after work out is complete

Dead Lifts

3; 8

80% of 1RM

90 seconds between sets; 2 minutes after work out is complete

Lat Pull Downs

3;12

60% of 1RM

90 seconds between sets; 2 minutes after work out is complete

Pull-Ups

2; 30

Body weight

90 seconds between sets; 2 minutes after exercise is complete

Explanation

This program is designed for a 20 year old male who is an Amateur body builder with 3 years of prior resistance training experience and wants to put on total body mass. I Selected this warm-up because it targets the muscles that are going to be

used during the actual exercise plan but I picked more dynamic stretches because static stretches do not promote more power/strength. Static stretches cause inhibition in the muscle tissue which is counterproductive to any training program. Since he has 3 years of experience with resistance training he has to resistance train more than 3 times a week therefore he has to complete split body work outs to keep up his training status without being entirely burnt out for the week after day 3 of a total body workout. It really allows him to take full advantage of the stress resistance cycle because one should not go more than three days of rest and in those three days he cannot target the same muscles because it will just cause more damage to the tissues that does not promote hypertrophy.This is a leg and lower back day exercise program for the client. I built the prescribed loads of these exercises around the hypertrophy range of 70-85 percent of his 1RM. The prescribed rest period I built in to this program follows guidelines for maximum muscle hypertrophy, it allows for phosphocreatine stores to replenish so that he can use them for maximal power and at the same time carry over some burn from the reps and sets before....